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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending May 7:

activity # timemileskm+mload
  Ebike6 3:36:48 56.87(15.7/h) 91.53(25.3/h) 112239.2
  Cycling4 2:35:37 34.75(13.4/h) 55.93(21.6/h) 82439.1
  Running5 2:21:13 16.54(8:32) 26.62(5:18) 83560.7
  Orienteering2 1:48:37 7.95(13:40) 12.8(8:29) 38728c43.9
  Total13 10:22:15 116.12(5:22) 186.88(3:20) 316828c182.9

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SuMoTuWeThFrSa

Saturday May 7 #

12 PM

Running 10:03 intensity: (13 @1) + (29 @2) + (4:08 @3) + (4:22 @4) + (51 @5) 1.77 km (5:41 / km) +45m 5:02 / km
ahr:147 max:174

Orienteering race 28:57 intensity: (4 @2) + (27 @3) + (15:00 @4) + (13:26 @5) *** 4.41 km (6:33 / km) +142m 5:39 / km
ahr:164 max:174 15c

Harriet Hollister NRE

https://photos.app.goo.gl/yGsQgtsYucBDZCvw8

1st place for the middle over the other United Staters and our northern foes.

Decent race, but I could tell my fitness and technical level are not where they can be. Lots of progress to be made by July.

Running 10:00 intensity: (22 @1) + (6:39 @2) + (2:59 @3) 1.52 km (6:36 / km) +40m 5:50 / km
ahr:125 max:141

Friday May 6 #

9 AM

Ebike 13:44 intensity: (4:30 @1) + (8:44 @2) + (30 @3) 6.14 km (26.8 kph) +36m
ahr:112 max:131

2 PM

Ebike 19:00 intensity: (3:34 @1) + (14:54 @2) + (32 @3) 6.67 km (21.1 kph) +210m
ahr:117 max:132

4 PM

Running 30:00 intensity: (10 @1) + (10:51 @2) + (18:24 @3) + (35 @4) 5.49 km (5:28 / km) +149m 4:48 / km
ahr:134 max:150

Very excited to see who's in the lead pack at the Billygoat

Thursday May 5 #

8 AM

Running 30:00 intensity: (9 @1) + (5:56 @2) + (3:25 @3) + (11:10 @4) + (9:20 @5) 7.03 km (4:16 / km) +85m 4:01 / km
ahr:155 max:188

2x10 minutes

Pace continues to improve. Really looking forward to the orienteering this weekend.

Ebike 12:28 intensity: (1:46 @1) + (10:21 @2) + (21 @3) 6.16 km (29.6 kph) +47m
ahr:119 max:132

7 PM

Ebike 23:19 intensity: (12:41 @1) + (9:55 @2) + (43 @3) 7.71 km (19.8 kph) +225m
ahr:108 max:145

Carrying a car battery back up the hill

Wednesday May 4 #

7 AM

Running 31:08 intensity: (12 @1) + (6:43 @2) + (16:14 @3) + (7:39 @4) + (20 @5) 5.41 km (5:46 / km) +117m 5:12 / km
ahr:140 max:171

Tuesday May 3 #

8 AM

Cycling 17:12 intensity: (10:56 @1) + (6:16 @2) 7.01 km (24.5 kph) +32m
ahr:109 max:127

Running 30:02 intensity: (22 @1) + (4:14 @2) + (5:05 @3) + (14:24 @4) + (5:57 @5) 5.4 km (5:34 / km) +400m 4:04 / km
ahr:153 max:171

2x10 minute treadhills

10% at 7.5mph
6% and last 2 minutes 7% at 8.5mph
5 PM

Cycling 23:39 intensity: (18 @1) + (23:21 @3) 6.83 km (17.3 kph) +88m
ahr:65 max:81

Monday May 2 #

8 AM

Ebike 38:10 intensity: (20:10 @1) + (16:26 @2) + (1:34 @3) 17.58 km (27.6 kph) +107m
ahr:110 max:136

Ebike 45:30 intensity: (20:50 @1) + (22:22 @2) + (2:18 @3) 16.12 km (21.3 kph) +391m
ahr:113 max:137

Sunday May 1 #

9 AM

Cycling 56:51 intensity: (5:04 @1) + (24:09 @2) + (25:36 @3) + (2:02 @4) 22.42 km (23.7 kph) +309m
ahr:129 max:155

Orienteering 1:19:40 intensity: (2:54 @1) + (26:32 @2) + (45:55 @3) + (4:19 @4) *** 8.38 km (9:30 / km) +245m 8:18 / km
ahr:132 max:154 13c

Day 2 with Mr Danny
https://photos.app.goo.gl/uSQAebp4ZahnamZz5

This was meant to be a longer session, but it was very hot out. I've learned to be very careful about pushing myself and hydration on the warm days before leaf-out. There have been several times before when I believe I've come home feeling sick with the beginning of heat exhaustion. But I never have problems in the summer since I'm always in the shade of the canopy.

I kept the pace aerobic after the two harder efforts yesterday, which made it much easier to stick closely to a bearing on featureless hillsides like this. Much of the map is accurate, but the trails are confusing because there are so many illegal ATV riders out there constantly making new ones. And then their old trails are growing in again. It could be cool to use that complex network for route choices through the patches of mountain laurel and dense birch, just have to figure out how to map it.

Foot was tight today. Have to continue stretching it and giving it TLC.
1 PM

Cycling 57:55 intensity: (8:40 @1) + (17:49 @2) + (26:10 @3) + (5:16 @4) 19.66 km (20.4 kph) +395m
ahr:129 max:159

5 PM

Ebike 1:04:37 intensity: (13:48 @1) + (36:55 @2) + (10:52 @3) + (1:07 @4) + (1:55 @5) 31.15 km (28.9 kph) +106m
ahr:125 max:201

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