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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 19, 2023:

activity # timemileskm+mload
  Running11 8:14:35 54.58(9:04) 87.83(5:38) 2282175.5
  Cycling2 1:13:37 13.94(11.4/h) 22.44(18.3/h) 19211.1
  Circuit Training2 43:135.7
  Total12 10:11:25 68.52 110.27 2474192.3

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MoTuWeThFrSaSu

Sunday Nov 19, 2023 #

4 PM

Running 55:01 intensity: (1:09 @1) + (8:23 @2) + (36:00 @3) + (9:29 @4) 9.49 km (5:48 / km) +208m 5:13 / km
ahr:139 max:163

Checking out the hills of coal

That was fun. Insanely steep (peaking at a 50% grade) with the ground falling away under my feet. Can't wait to go back.

Saturday Nov 18, 2023 #

10 AM

Cycling 12:51 intensity: (8:28 @1) + (4:23 @2) 4.65 km (21.7 kph)
ahr:108 max:125

Running 1:31:07 intensity: (23 @1) + (3:47 @2) + (53:56 @3) + (33:01 @4) 14.69 km (6:12 / km) +633m 5:06 / km
ahr:143 max:162

Cycling 19:15 intensity: (2:46 @1) + (8:22 @2) + (8:07 @3) 5.56 km (17.3 kph) +73m
ahr:125 max:145

Friday Nov 17, 2023 #

7 AM

Running 20:01 intensity: (2:28 @1) + (5:01 @2) + (10:39 @3) + (1:53 @4) 3.18 km (6:18 / km) +51m 5:50 / km
ahr:132 max:153

Ran up through the steep section of woods next to the trail since it's owned by the city and it'd be cool to put a connector trail there. Ran past an open mine air shaft with steam coming out of it on this chilly morning. Should probably cover that up before making the connector trail.
4 PM

Cycling 17:03 intensity: (9:48 @1) + (6:56 @2) + (19 @3) 6.03 km (21.2 kph) +42m
ahr:108 max:134

Running 1:05:00 intensity: (4 @1) + (1:58 @2) + (49:31 @3) + (13:27 @4) 10.3 km (6:19 / km) +393m 5:18 / km
ahr:143 max:158

Freedom!

Cycling 24:28 intensity: (23:41 @1) + (47 @2) 6.2 km (15.2 kph) +78m
ahr:101 max:115

After tracking expenses for a while, I've found that it is true that I save about $0.50/mile for trips on my bike as compared to my car. So this 3 mile trip saves me about $1.50. When there's little traffic I take the direct route and arrive 2 minutes later than I would had I driven. When there's heavy traffic I take the quieter, roundabout route that takes about 8 minutes longer than driving.

So 2 minutes or 8 minutes of extra "work" to save $1.50. At an hourly rate, that would be $45 or $11.25 per hour, respectively. So, at least in this sense, I'm paying myself between $45 and $11.25 an hour to get some extra training. Post-tax.

Thursday Nov 16, 2023 #

8 AM

Running 20:02 intensity: (35 @1) + (9:04 @2) + (10:23 @3) 2.81 km (7:08 / km) +25m 6:50 / km
ahr:129 max:145

Morning jogging with Summer.

We're now both on the "City" of Pittston's Active Transportation Team now, and in a month we'll find out if we get a $1,035,000 $2,035,000 grant to improve active transportation facilities in the community. Purdy exciting to be a part of. Now to map the super tiny low-traffic section of downtown to microsprint standards.
7 PM

Running 1:00:00 intensity: (22 @1) + (1:50 @2) + (26:51 @3) + (30:28 @4) + (29 @5) 12.5 km (4:48 / km) +193m 4:27 / km
ahr:149 max:168

I can get back in the woods soon
I can get back in the woods soon
I can get back in the woods soon
I can get back in the woods soon
I can get back in the woods soon
I can get back in the woods soon
I can get back in the woods soon
I can get back in the woods soon
I can get back in the woods soon

Wednesday Nov 15, 2023 #

7 AM

Running 23:17 intensity: (35 @1) + (2:41 @2) + (17:45 @3) + (2:16 @4) 4.1 km (5:41 / km) +51m 5:21 / km
ahr:138 max:155

Surprise appearance by Summer at the end of the run
4 PM

Running 1:00:01 intensity: (1:05 @1) + (9:19 @2) + (48:59 @3) + (38 @4) 10.85 km (5:32 / km) +475m 4:32 / km
ahr:135 max:154

Inspired by Timolaurus. Can almost see the light at the end of the tunnel with this workload, but I still have to stay close to home to spend more time working. There are some extremely steep pitches on the streets in my neighborhood. I think one of them gets up to 25-26%. Not too surprising when you slap a grid system down and mostly ignore natural landforms.

This was pretty good for climbing, but I didn't like dealing with the drivers and there was a bit too much flat running for a climbing day. Got a few more spots to check nearby.

Tuesday Nov 14, 2023 #

8 AM

Running 20:06 intensity: (15 @1) + (5:56 @2) + (13:55 @3) 3.73 km (5:23 / km) +33m 5:09 / km
ahr:131 max:143

4 PM

Running 1:00:00 intensity: (48 @1) + (2:54 @2) + (37:46 @3) + (18:32 @4) 12.53 km (4:47 / km) +196m 4:26 / km
ahr:144 max:162

Legs felt good even on the steeper sections. No time to get out to the trails today. Work just keeps coming.

Also there's no orienteering now because of hunting season. Just archery for now, but rifle starts next week and I know better than to be in the woods there are dudes with rifles and beers.

Circuit Training 25:00 intensity: (15:04 @1) + (8:19 @2) + (1:37 @3)
ahr:108 max:138

Monday Nov 13, 2023 #

7 AM

Running 20:00 intensity: (14 @1) + (1:52 @2) + (15:26 @3) + (2:28 @4) 3.65 km (5:29 / km) +22m 5:19 / km
ahr:140 max:153

7 PM

Circuit Training 18:13 intensity: (16:27 @1) + (59 @2) + (47 @3)
ahr:97 max:117

I really hate when several large projects coincide.

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