Training Log: Gswede
In the last 7 days:
| activity | # | time | miles | km | +m | load | ||||||
| Orienteering | 3 | 3:53:30 | 18.59 | (12:34) | 29.92 | (7:48) | 822 | 58c | 75.6 | |||
| Running | 4 | 3:16:34 | 22.21 | (8:51) | 35.75 | (5:30) | 864 | 59.3 | ||||
| Cycling | 1 | 25:00 | 5.62 | (13.5/h) | 9.04 | (21.7/h) | 19 | 3.1 | ||||
| Total | 6 | 7:35:04 | 46.42 | (9:48) | 74.71 | (6:05) | 1705 | 58c | 138.0 | |||
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Thursday Jul 25 #
Orienteering 2:04:21 [3] **** 15.25 km (8:09 / km) +466m 7:04 / km
ahr:139 max:178 18c
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
I wanted to cap it at 2hrs of running today. So not enough time to cover the fully course. But quite happy with the navigation for most of it, especially considering there were no streamers or O-range for this. Just pure map reading and being confident in the feature.
Body felt strong the whole way. No hamstring cramps. My mind was clear nearly the whole time. The camp served its purpose: a boost of confidence before going into NAOC.
Let's go!
Wednesday Jul 24 #
Orienteering 16:35 2.52 km (6:35 / km) +46m 6:02 / km
ahr:139 max:156
Watch glitched and I had to reboot it.
Orienteering 58:30 **** 6.75 km (8:40 / km) +147m 7:49 / km
ahr:140 max:165 21c
Tuesday Jul 23 #
Running 11:43 2.33 km (5:02 / km) +18m 4:51 / km
ahr:128 max:149
Orienteering 34:04 **** 5.39 km (6:19 / km) +164m 5:29 / km
ahr:158 max:180 19c
Fastest time on this course by a 1:15! Thank you for the tapes, Sandy! It made a huge difference to have something out there to see at each point.
Danny vs a squad of Gregs
Running 10:00 1.68 km (5:56 / km) +21m 5:35 / km
ahr:137 max:150
Monday Jul 22 #
Running 40:00 6.4 km (6:15 / km) +133m 5:40 / km
ahr:131 max:148
Sunday Jul 21 #
Running 55:01 [3] 10.55 km (5:13 / km) +69m 5:03 / km
ahr:126 max:143
Saturday Jul 20 #
Cycling 11:47 4.58 km (23.3 kph)
ahr:101 max:129
Running 1:19:50 14.79 km (5:24 / km) +623m 4:28 / km
ahr:149 max:166
Danny O'Callaghan's favorite workout. Few things destroy me like this workout.
Looks like I did this workout about 6-7% faster than last time a bit over two weeks ago, with the exception of the first uphill.
That was because I didn't realize my HR strap wasn't connected two weeks ago. So I kept pushing on the first uphill thinking I wasn't in zone 4, when I most certainly was and the wrist HR wasn't picking up on it. I connected it halfway up the hill and then settled into a threshold pace after that.
I was still hurting after the first downhill today, but a 6-7% improvement in two weeks is not bad at all. We'll continue tracking progress.
Cycling 13:13 4.46 km (20.2 kph) +19m
ahr:122 max:135
- Aug 2 [1w, 0d]: Y - Canadian Orienteering Festival (including North American Championships)
- Sep 1 [5w, 2d]: Y! - 2024 Corn Maze Champs
- Oct 11 [11w, 0d]: Y!! - 2024 OUSA Nationals Course setter for middle. Let's get ready to ru...
- Nov 17 [16w, 2d]: ? - DVOA Mount Penn - Pagoda
- May 11, 2025 [41w, 2d]: Y! - Billygoat 2025
- Jul 7, 2025 [49w, 3d]: ? - World Orienteering Championships 2025
- Dec 7, 2050 [1,375w, 5d]:
Recent Weeks:
| Week Ending | Training hours by intensity | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 11 | |||||||||||
| Jul 28 | | |||||||||||
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| Jun 30 | |
| Week Ending | Training hours by activity | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 11 | |||||||||||
| Jul 28 | | |||||||||||
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| Jun 30 | |
| Week Ending | Training kilometers by activity | ||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 140 | ||||||||||||||
| Jul 28 | | ||||||||||||||
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| Jun 30 | |
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