Training Log Archive: GswedeIn the 7 days ending Jan 6, 2019:
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Sunday Jan 6, 2019 #
Note
It looks like the spring is going to be very busy with travel for training camps and meets.
I'm going to try to respect my limits a bit more than last year so that I'm actually useful to the community and not just a grumpy bag of bones. Also, sleep. Sleep is invaluable.
I'm going to try to respect my limits a bit more than last year so that I'm actually useful to the community and not just a grumpy bag of bones. Also, sleep. Sleep is invaluable.
8 AM
Running 55:00 12.35 km (4:27 / km) +229m 4:04 / km
Warmup to Valley Green followed by a Wanderers race. Again, it's clear that my training is very beneficial. I haven't felt that strong on the trails in a long time, maybe ever.
This is getting interesting.
This is getting interesting.
Running 17:00 [3] 2.68 km (6:20 / km) +56m 5:44 / km
Separate cool down because I accidentally stopped the track.
12 PM
Orienteering 1:13:15 [3] *** 9.49 km (7:43 / km) +386m 6:25 / km
106c
Sandy F's HNY 2019 Course!
Really fun to get back to one of the first maps I ever orienteered on. The forest has opened up quite a bit recently!
This was a good control pick. Repetitive practice of exiting the control correctly. And a fun day!
https://photos.app.goo.gl/Sx35ETp6cjt9ZMhp7
Control Count: 403
(Control picks count for half!)
Really fun to get back to one of the first maps I ever orienteered on. The forest has opened up quite a bit recently!
This was a good control pick. Repetitive practice of exiting the control correctly. And a fun day!
https://photos.app.goo.gl/Sx35ETp6cjt9ZMhp7
Control Count: 403
(Control picks count for half!)
Saturday Jan 5, 2019 #
8 AM
BBA 20:00 [2] 3.0 km (6:40 / km)
2 PM
Running 2:10:03 [3] 20.81 km (6:15 / km) +562m 5:30 / km
18c
Long run with a small bit on the updated microsprint map of Glen Park. Unfortunately, the data is not dense enough to make perfect contours. Really pulling for better quality the next time PA flies the lidar. Until then I'll just have to manually update the contours.
https://photos.app.goo.gl/3WjHJcN6FussDjka9
Control Count: 350
https://photos.app.goo.gl/3WjHJcN6FussDjka9
Control Count: 350
Friday Jan 4, 2019 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Chilly this morning but a beautiful view of the mountains south of town.
So it looks like The National Map website where I download most of my lidar is not functioning because of the gov't shutdown. Now it's getting personal.
So it looks like The National Map website where I download most of my lidar is not functioning because of the gov't shutdown. Now it's getting personal.
2 PM
Circuit Training 25:00
So I confirmed that racing up a mountain followed by orienteering works really well to simulate running in softer terrain. But the obvious problem with that is that many terrains are not close to a mountain that you can sprint up.
I came up with an idea based on something that Timo told me his dad Sixten used to do when he couldn't find terrain that was "tough" enough. Sixten would do a course but stop every 1km and do squats.
This sounded like a good idea but I don't want to do so many squats that it breaks up the rhythm of the course. So I asked Erin to make a lower body bodyweight workout for me that I can do before going out on a course.
That's what this was. And it worked. My legs were very tired to start it off. And it made the course afterwards tough, especially the uphills.
I'll probably go between this and Freeletics Amazona workout just to keep things fresh.
I came up with an idea based on something that Timo told me his dad Sixten used to do when he couldn't find terrain that was "tough" enough. Sixten would do a course but stop every 1km and do squats.
This sounded like a good idea but I don't want to do so many squats that it breaks up the rhythm of the course. So I asked Erin to make a lower body bodyweight workout for me that I can do before going out on a course.
That's what this was. And it worked. My legs were very tired to start it off. And it made the course afterwards tough, especially the uphills.
I'll probably go between this and Freeletics Amazona workout just to keep things fresh.
3 PM
Orienteering 1:25:01 [3] *** 10.92 km (7:47 / km) +261m 6:57 / km
25c
https://photos.app.goo.gl/hTgsMscbdqd8LX5V6
Intervals at Marshall Creek. Took these in sets of three with 1min30sec break between each. Included in the break were 15 squats. Those weren't difficult enough so I'll have to change to pistol squats.
Overall these were pretty good except for 12. I exited 11 way off the correct bearing and realized when I saw a house on the other side of the creek. I then decided to jog to 12 and take those minutes jogging as time to refocus.
I couldn't finish the course because I was running low on daylight. Just too many things to do in a day :(
Control Count: 346
Knock on wood, but this is the longest I've gone without pain in my Achilles for the past two and a half years. Looks like the treatment is working.
Intervals at Marshall Creek. Took these in sets of three with 1min30sec break between each. Included in the break were 15 squats. Those weren't difficult enough so I'll have to change to pistol squats.
Overall these were pretty good except for 12. I exited 11 way off the correct bearing and realized when I saw a house on the other side of the creek. I then decided to jog to 12 and take those minutes jogging as time to refocus.
I couldn't finish the course because I was running low on daylight. Just too many things to do in a day :(
Control Count: 346
Knock on wood, but this is the longest I've gone without pain in my Achilles for the past two and a half years. Looks like the treatment is working.
Thursday Jan 3, 2019 #
3 PM
Orienteering 1:25:00 [3] 12.5 km (6:48 / km) +226m 6:14 / km
The idea today was to do a long course and explore a new area. Pretty quickly I found that my body wasn't up for much more than an easy run today. No surprise there.
And this area was decent, more open than Hickory Run, but more closed than Saw Creek and Stony Run. Good for some variety, but my legs were too tired today to really run through this forest. Jogged out on the trail and roads checking out the forest that was far out there, which ain't pretty, and then orienteered back. The forest on the way back was decent. No control count today since it devolved into just a day of terrain running. I did get to see a possum who watched me curiously as I ran past. That was a highlight.
I've got a special treat for tomorrow though :)
And this area was decent, more open than Hickory Run, but more closed than Saw Creek and Stony Run. Good for some variety, but my legs were too tired today to really run through this forest. Jogged out on the trail and roads checking out the forest that was far out there, which ain't pretty, and then orienteered back. The forest on the way back was decent. No control count today since it devolved into just a day of terrain running. I did get to see a possum who watched me curiously as I ran past. That was a highlight.
I've got a special treat for tomorrow though :)
Wednesday Jan 2, 2019 #
Note
On the training plan for today is a fitness test on the NJ side of the Delaware Water Gap. I'll be doing the full loop up and down this time. This loop really stings. It's really tough to get my motivation up for it today.
So, I listened to this video that my friend Luis first introduced me to:
It's a bit corny, but it gets my fire burning.
So, I listened to this video that my friend Luis first introduced me to:
It's a bit corny, but it gets my fire burning.
3 PM
Running 30:19 [5] 5.17 km (5:52 / km) +381m 4:17 / km
Good feedback.
Beat my previous Strava record of 14:08 with a time of 13:53 today, and then kept rolling on the downhill. I'm actually not even feeling that tired.
That's how orienteering can get you into excellent shape.
Beat my previous Strava record of 14:08 with a time of 13:53 today, and then kept rolling on the downhill. I'm actually not even feeling that tired.
That's how orienteering can get you into excellent shape.
Running 45:00 [3] 7.0 km (6:26 / km) +250m 5:27 / km
Tuesday Jan 1, 2019 #
11 AM
Orienteering 48:57 *** 5.63 km (8:42 / km) +301m 6:52 / km
13c
https://photos.app.goo.gl/G8YfuK3KRs6R38Ff8
Kseniya asked me to make a course for New Year's day after the party at her house. So I figured we'd go to Norvin Green since it's only about 20 minutes from her new house.
I've had my eye on this terrain for a while and I was not disappointed. The vegetation was like all the best parts of Harriman with very little blueberry. Very physical because of all the climb, but nothing crazy either.
It'll be cool when we can get more people out here ;)
Control Count: 321
Kseniya asked me to make a course for New Year's day after the party at her house. So I figured we'd go to Norvin Green since it's only about 20 minutes from her new house.
I've had my eye on this terrain for a while and I was not disappointed. The vegetation was like all the best parts of Harriman with very little blueberry. Very physical because of all the climb, but nothing crazy either.
It'll be cool when we can get more people out here ;)
Control Count: 321
Running 10:00 [3] 2.0 km (5:00 / km)
Monday Dec 31, 2018 #
BBA 25:00 [2] 3.5 km (7:09 / km)
1 PM
Running 1:15:00 [3] *** 13.48 km (5:34 / km) +72m 5:25 / km
33c
Easy run on the Levee with a microsprint included and followed by 5x20/40s. Feeling tired, but the good type of tired.
https://photos.app.goo.gl/sWMu9UL1zsvyCniz5
Control Count: 308
https://photos.app.goo.gl/sWMu9UL1zsvyCniz5
Control Count: 308
2 PM
Circuit Training 30:00