Training Log Archive: GswedeIn the 7 days ending Sep 20, 2021:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||
Monday Sep 20, 2021 #
Cycling 1:43:26 37.32 km (21.6 kph) +513m
ahr:107 max:164
Sunday Sep 19, 2021 #
Running 9:59 1.38 km (7:14 / km) +23m 6:41 / km
ahr:127 max:142
Orienteering 1:13:26 **** 10.23 km (7:11 / km) +230m 6:27 / km
ahr:149 max:171 20c
Very fun course by Sandy F.
It's been a very, very long time since I've raced in Sand Spring with flags in the forest. It felt so easy with flags at each point.
I could tell that I'm not in my best shape now because I had a solid race pace for the first 30% and then I suddenly got tired and could run, but not quickly.
Two large mistakes on 6 and 12.
On 6 I spent too much time in the forest and should have gotten to the trail faster. On 12 I was a bit high when I entered the circle and went too high looking for the flag. Lost about 2 minutes between those two mistakes.
Running 4:58 0.42 km (11:56 / km) +8m 10:53 / km
ahr:113 max:128
Orienteering 14:46 ** 2.73 km (5:24 / km) +67m 4:49 / km
ahr:164 max:173 11c
https://photos.app.goo.gl/uNFTUsUNFPvSfuSW8
Apparently this sprint was too technical for Danny... poor guy
But I felt suprisingly good.
The forest around the campground is sooooo open. It'd be nice if all the woods were like this: https://photos.app.goo.gl/QdW2tjDvdqeULeZd7
Hiking 17:45 [3] 1.51 km (11:46 / km) +27m 10:48 / km
Cycling 3:24:44 69.71 km (20.4 kph) +1162m
ahr:119 max:160
I was pretty worried about whether I'd be able to make it home, but I honestly didn't feel all that tired.
Saturday Sep 18, 2021 #
Running 15:36 2.97 km (5:16 / km) +8m 5:11 / km
ahr:139 max:167
Running race 10:44 3.25 km (3:18 / km) +19m 3:12 / km
ahr:174 max:182
Running 10:00 1.45 km (6:53 / km) +9m 6:40 / km
ahr:132 max:143
Cycling 12:23 [3] 6.41 km (31.1 kph) +25m
Running 14:29 0.87 km (16:43 / km) +98m 10:40 / km
ahr:127 max:143
Orienteering 25:40 2.37 km (10:50 / km) +107m 8:50 / km
ahr:147 max:172 11c
Overspeed intervals with Danny, with recovery jogs at 3 and 6. Kept it short because of the race this morning and Hickory Run tomorrow.
Tough to move fast over the loose rocks, but happy with how I was able to simplify each leg to only focus on the important features... So I could watch where I put my feet and thereby not die. Really cool forest, although getting to it from the parking lot was pretty miserable.
Still very jumpy when I hear things rustling in the leaves near me. It'll probably be a while until the jumpiness disappears completely, despite wearing gaiters.
Running 18:34 1.81 km (10:16 / km)
ahr:127 max:138
Friday Sep 17, 2021 #
Running 30:00 6.54 km (4:35 / km) +79m 4:19 / km
ahr:150 max:179
Very unstable in the heel at low speeds, but it really came into it's own at high speeds. The shoe just wants to run fast.
From what I've heard and read, it sounds like it can actually cause injuries at speeds below 4:30 or 5 minutes per K. But this is an excellent shoe for races and speedwork.
It's built only for linear motion, they even felt unstable going around tight corners. So it's hard to see how this technology could be applied to orienteering. But there is a North Face trail running shoe with a carbon plate. So perhaps with some more development and experimentation we can come up with something.
Running 30:01 6.54 km (4:35 / km) +76m 4:20 / km
ahr:150 max:184
Thursday Sep 16, 2021 #
Running 1:00:02 9.98 km (6:01 / km) +261m 5:19 / km
ahr:139 max:157
Circuit Training 35:00
Kept the weight low and only did three sets to practice proper form and see how it affects my body tomorrow.
Kettlebells are very useful apart from simply their convenience and cost in that most exercises with them are functional and don't isolate single muscles, which I believe is more appropriate for trail running and orienteering. But it also means you need to focus quite a bit on perfect form for each exercise.
It's also one of those exercises/exercise tools that I'm surprised with how much it beats me up.
Humans are both incredibly resilient and surprisingly fragile.
Wednesday Sep 15, 2021 #
Cycling 15:21 [3] 5.94 km (23.2 kph) +35m
Cycling 24:28 [3] 6.43 km (15.8 kph) +207m
Running 30:01 6.28 km (4:47 / km) +80m 4:30 / km
ahr:144 max:156
Tuesday Sep 14, 2021 #
Running 1:00:01 [3] 12.26 km (4:54 / km) +289m 4:23 / km
Circuit Training 1:00:00