Training Log Archive: GswedeIn the 26 days ending Apr 8, 2019:
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Monday Apr 8, 2019 #
Circuit Training 25:00
Sunday Apr 7, 2019 #
Orienteering 37:30 [3] 4.01 km (9:21 / km) +193m 7:32 / km
I was feeling a bit heavy. So I cut it short. Used GPS Orienteering here. It worked really well after adjusting the sensitivity. It let me use some really vague features that I've avoided on other courses I've done because I would lose too much time to uncertainty.
Saturday Apr 6, 2019 #
Running 12:43 [2] 2.4 km (5:18 / km) +17m 5:07 / km
Running 1:10:00 13.25 km (5:17 / km) +22m 5:14 / km
2x400 on 1:30 recovery, 1x800 on 3:00 recovery, 2x1k on 3:00 recovery, 1x800, 2x400
Times:
72
72
2:35
3:15
3:15
2:35
75
72
Really hurting towards the end. I am not used to running fast at the start like that. It really took it out of my legs. Still kinda slow, but baby steps forward.
Friday Apr 5, 2019 #
Orienteering 1:18:02 [3] 10.07 km (7:45 / km) +450m 6:20 / km
Cold and rainy. Really, really beautiful... If you have the right gear and mentality.
Map to come. GPS orienteering worked well for first controls. For the last bit of intervals it stopped punching.
Thursday Apr 4, 2019 #
Circuit Training 40:00
Running 1:02:00 [3] 11.76 km (5:16 / km) +199m 4:52 / km
Wednesday Apr 3, 2019 #
Note
https://photos.app.goo.gl/PRYTkjKKLERhWXhNA
Running 2:30:01 [3] 24.78 km (6:03 / km) +918m 5:06 / km
35c
Tuesday Apr 2, 2019 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Running 52:00 9.54 km (5:27 / km) +27m 5:22 / km
47c
My Achilles started hurting a bit after the 1ks. Not a lot, but enough to remind me that I hadn't done my exercises today. So I grudgingly stopped after the 4x1k. I am feeling a lot stronger doing these though.
Times:
3:16
3:15
3:15
3:15
I also brought along two simulation exercises based of off what I've read so far in the Winning Eye. Surprisingly tough. I can definitely see how they'll be beneficial. I'll also be counting the simulation controls here.
Monday Apr 1, 2019 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Running 1:00:00 [3] 11.93 km (5:02 / km) +77m 4:52 / km
Sunday Mar 31, 2019 #
Circuit Training 25:00
Saturday Mar 30, 2019 #
Running 10:55 [3] 2.81 km (3:53 / km)
Running 6:05 [5] 0.83 km (7:20 / km) +210m 3:14 / km
Running 32:02 [3] 5.99 km (5:21 / km) +19m 5:16 / km
Friday Mar 29, 2019 #
Running 10:01 [3] 1.26 km (7:56 / km) +8m 7:42 / km
Orienteering 40:47 [3] 5.16 km (7:54 / km) +179m 6:44 / km
Running 10:01 [3] 1.78 km (5:38 / km) +38m 5:06 / km
Thursday Mar 28, 2019 #
Orienteering 55:03 [3] 7.29 km (7:33 / km) +377m 6:00 / km
Orienteering 1:07:04 [3] 8.76 km (7:40 / km) +324m 6:28 / km
Wednesday Mar 27, 2019 #
Running 20:55 [3] 3.18 km (6:35 / km) +108m 5:38 / km
Running 27:27 5.22 km (5:16 / km) +374m 3:52 / km
To get an idea of the terrain: https://www.instagram.com/p/Bvh52-3guNL/?utm_sourc...
Really good stuff. I beat Steve on the uphill by 45 seconds to beat my previous Strava record on the climb. Old record was 13:53. Now it's 13:28.
But Steve got me on the downhill. I mean he destroyed me. He ended up running the loop 20 seconds faster than me. So he put a minute on me in the descent. I'm not the fastest downhiller in the world, but I'm not bad. But Steve was flying.
I'm really happy that we can benefit each other in this way. I push him on the uphills and he motivates me on the downhills.
Running 20:01 [3] 2.92 km (6:51 / km) +89m 5:57 / km
Tuesday Mar 26, 2019 #
Orienteering 57:37 [3] *** 7.33 km (7:52 / km) +233m 6:47 / km
20c
We went to Wolf Springs yesterday, but we both got beaten down by the rhododendron and really subtle features. I'm really looking forward to using Wolf Springs more in the future. Extremely challenging terrain.
Today we went to Stony Run to have some fun and help bring back up our morale. It did the trick. It's much nicer now especially since it's warming up. I love how the areas around marshes and streams remind me more of Northern Europe than the Mid-Atlantic.
https://photos.app.goo.gl/t5gqr8fkQVHn7kGBA
I also tested out the GPS Orienteering App available for Android. It worked really well with this. I think the problem I encountered previously was that it doesn't work as well on most "real" maps because they're not 100% accurate in terms of the real locations of features. Obviously maps are adjusted for lots of reasons: better legibility, improved representation of the runner's perspective, etc. But KP maps aren't adjusted in this way, so GPS punching works quite well.
It actually saved me a few times, like on 2 and 12 where I was close and things seemed to match up, but I just wasn't there. Normally I would have just forgotten it and moved on.
I misplaced 8 in the app. So when I looked at the app screen I saw I had to run downhill.
This opens up a ton of possibilities for training, especially in the States where those who do try to train at a high level are often alone. I can run courses at competition speed and do not need anyone to put out streamers or flags for me. Dang. That's good stuff.
Monday Mar 25, 2019 #
Orienteering 1:11:50 [3] 7.19 km (10:00 / km) +141m 9:06 / km
Circuit Training 30:00
Sunday Mar 24, 2019 #
Orienteering 10:00 [3] 1.6 km (6:15 / km) +29m 5:44 / km
Orienteering 1:10:00 ** 10.38 km (6:45 / km) +514m 5:24 / km
23c
Orienteering 10:00 [3] 1.18 km (8:29 / km) +68m 6:35 / km
Saturday Mar 23, 2019 #
Orienteering 15:00 [3] 2.1 km (7:08 / km) +20m 6:49 / km
Orienteering 1:25:39 ** 11.25 km (7:37 / km) +697m 5:49 / km
27c
Orienteering 10:00 [3] 1.04 km (9:35 / km) +23m 8:37 / km
Friday Mar 22, 2019 #
Note
An old coal mine reclaimed by nature. For the map nerds:
https://photos.app.goo.gl/pigeXdqFUGnYi7xk7
Running 10:13 [3] 1.98 km (5:09 / km) +13m 4:59 / km
Orienteering 34:30 [4] *** 5.75 km (6:00 / km) +236m 4:59 / km
18c
Orienteering 10:00 [3] 1.4 km (7:07 / km) +7m 6:57 / km
Thursday Mar 21, 2019 #
Orienteering 1:33:11 [3] 10.6 km (8:48 / km) +307m 7:41 / km
Just a photo of the map since I'm traveling: https://photos.app.goo.gl/3wGbA8wN2ZDsn5My9
Initially I was worried because the vegetation was nasty and the ground was super rocky. But once I got to the interesting stuff, the forest opened up and was very runnable. Really great training for map reading.
Unfortunately I don't think there will ever be a true map here since the parking options aren't great and it's game lands, which seems to have a reputation for not giving out permission for events.
On the positive side, I don't think it needs a true map. I can add in the streams, but there were no boulders and the vegetation was quite accurate.
Looking forward to getting out there more. Also got lost on my way back to the car so ended up running 20 minutes farther than planned.
Wednesday Mar 20, 2019 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Running 2:52:31 [3] 27.27 km (6:20 / km) +801m 5:31 / km
Currently reading The Winning Eye by Michel Gueorgiou. Some good tips in it. The advice is actually common sense, but it bears repeating for clarity.
The longer the distance you have to run without a visual target, the harder it is to maintain your direction accurately.
Speed improvements do not guarantee success in competition unless they are linked to map reading.
Tuesday Mar 19, 2019 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Running intervals 1:00:00 11.8 km (5:05 / km) +32m 5:01 / km
Still a bit slow. But I can also feel the speed coming back.
Workout was 4x1000 @3:10-3:25 on 3 min recovery + 2x400 @70-75 on 2 min recovery.
Times:
3:20
3:16
3:15
3:10
73
73
Still feeling super slow in the 400s. But this has to go step by step. Just happy I'm able to do them.
Monday Mar 18, 2019 #
Running 1:10:00 [3] 12.62 km (5:33 / km) +217m 5:06 / km
Sunday Mar 17, 2019 #
Orienteering 28:36 [4] 4.62 km (6:12 / km) +136m 5:24 / km
Saturday Mar 16, 2019 #
Orienteering 17:05 [3] 2.66 km (6:26 / km) +78m 5:36 / km
Friday Mar 15, 2019 #
Orienteering 1:09:04 [3] 6.78 km (10:11 / km) +169m 9:04 / km
Hiking 1:45:00 [1] 6.0 km (17:30 / km)
Thursday Mar 14, 2019 #
Note
So when your company/organization is looking for quality Spanish-to-English translations, hit me up!
Running 2:31:00 [3] 20.99 km (7:12 / km) +1480m 5:19 / km
ahr:161 max:186
Steve joined me for loops 2 and 3 which kept the pace up and made it a lot more fun. Beautiful views and great weather!