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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running5 5:30:03 36.58(9:01) 58.86(5:36) 146599.0
  Biking2 1:39:47 25.33(15.2/h) 40.76(24.5/h) 76029.9
  Circuit Training3 1:12:0038.4
  Skate ski1 29:41 2.92(10:10) 4.7(6:19) 548.9
  Total11 8:51:31 64.82 104.32 2279176.3

Sunday May 31 #

8 PM

Running 35:01 [3] 6.91 km (5:04 / km) +75m 4:48 / km
ahr:160 max:170

Easy around the Lake just testing how the knee feels. Felt really weird at about 12 minutes, but it loosened up after that.

If it feels good tomorrow then we're in the clear.

Saturday May 30 #


Knee is feeling much better, but there's still enough discomfort bending it that I don't think running today is a good decision. Really not interested in making an acute injury into a chronic one.

I'll go for a hike later.

Circuit Training 24:00 intensity: (4:00 @2) + (20:00 @4)

Don't need my knee for core!

Friday May 29 #

2 PM

Skate ski (Roller) 29:41 [3] 4.7 km (6:19 / km) +54m 5:58 / km
ahr:127 max:153

First time roller skiing! Pretty fun. Except for when I didn't see the 2cm metal lip in front of the bridge and took a spill. Luckily the pole broke and not any part of me. Edit: I apparently did bang my knee pretty good. So no run today to let it heal

It's just as well because I think I was overusing the poles. Need to focus more on form overall

Thursday May 28 #

Circuit Training 24:00 intensity: (4:00 @2) + (20:00 @4)

Surprising how high my heart rate gets during these kettlebell workouts


So, a bit related to my post the other day about the hinterlands. One thing that has surprised me about Scranton is how many millenials I have met who have decided to move here.

I met a cyclist while I was out on my bike yesterday who moved here from upstate NY. He and his fiancee just bought a house here. At the bike shop I go to, there's a mechanic from Vail who has been living here for a few years with her boyfriend. I've taken a few uber rides (pre-pandemic) with drivers who had left NYC and NJ.

All millennials and all had at least one reason in common: it's just too expensive everywhere else.

There are also many people from here who moved away and then moved back.

Of course, if all the remote workers decide to come out here, its attractive affordability will disappear. But there's certainly plenty of space for newcomers before that happens.

Interesting to observe these larger national trends at local levels.
8 PM

Running 1:00:00 [3] 10.14 km (5:55 / km) +337m 5:05 / km
ahr:138 max:162

Body is feeling tired from all the new training. Good stuff.

I also just want to put this out there:

I've had a bean-based diet since before it was cool.

Wednesday May 27 #

11 AM

Biking 50:28 [3] 20.4 km (24.3 kph) +380m
ahr:125 max:154

7 PM

Running 1:10:00 [3] 14.63 km (4:47 / km) +188m 4:30 / km
ahr:146 max:162

Tuesday May 26 #

8 AM

Circuit Training 24:00 intensity: (4:00 @2) + (20:00 @4)

Lowerbody kettlebell
7 PM

Running 1:25:01 [3] 13.82 km (6:09 / km) +454m 5:17 / km
ahr:139 max:176

Monday May 25 #

11 AM

Biking 49:19 [3] 20.36 km (24.8 kph) +380m
ahr:118 max:143

Mucho hilly
7 PM

Running 1:20:01 [3] 13.36 km (5:59 / km) +412m 5:11 / km
ahr:154 max:184

Almost stepped on a copperhead this evening.

So I'll be done orienteering on these open rocky maps until October when they start to go back into their dens. I'm fine running on the trails there because I can always look at where I'm putting my feet. But I can't do that when I'm orienteering.

That's fine because I need to give these maps a rest anyway. I'll have forgotten a lot of the details again in the fall.

On another note, are o-socks thick enough to offer some protection against a snake bite? Or are gaiters the way to go?

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What is the Training Subscription Service?

Rough Translation of some good advice received in Spain.

1. Your SELF-ESTEEM does not matter to others, only your results. Value your effort whenever you do things well and whatever the result may be.
2. If you make a MISTAKE of any type, it is not anyone else’s fault, only yours. Learn from them and apply what you have learned.
3. FOCUS ON THE TASK AT HAND, not on the result. If you improve these tasks, the results will come by themselves.
4. The relationship between training and results is not always fair. GET USED TO IT.
5. DO NOT UNDERESTIMATE anyone. Everyone can beat you.
6. If you always do the same thing, you will make the same mistakes. DO NOT STOP LEARNING, EVEN WHEN YOU WIN.
7. Always do your own orienteering in races. DO NOT THINK ABOUT OTHERS.
8. You are the one who best knows how to do your best. SELF-CONFIDENCE.
9. You must always THINK POSITIVELY.
10. Have fun training and competing. MOTIVATION is fundamental.

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