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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Gswede

In the 7 days ending Jan 23, 2022:

activity # timemileskm+mload
  Running6 5:51:15 34.11(10:18) 54.89(6:24) 135796.8
  Ski4 2:54:24 18.36(9:30) 29.55(5:54) 121253.8
  Cycling4 1:17:14 12.66(9.8/h) 20.38(15.8/h) 51013.9
  Skating1 39:16 3.59(10:56) 5.78(6:48) 10412.3
  Circuit Training1 28:378.6
  Total11 11:10:46 68.72 110.6 3183185.3

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MoTuWeThFrSaSu

Sunday Jan 23, 2022 #

8 AM

Running 35:00 [3] 6.61 km (5:18 / km) +76m 5:00 / km
ahr:153 max:180

Legs felt heavy and slow from yesterday. Threw in 5x20/40 to keep some speed in the legs
1 PM

Ski 1:15:27 intensity: (3:38 @1) + (12:26 @2) + (41:33 @3) + (17:50 @4) 11.46 km (6:35 / km) +211m 6:02 / km
ahr:138 max:164

Classic ski at Crystal Lake

Skating 39:16 intensity: (5:14 @1) + (5:41 @2) + (21:14 @3) + (7:07 @4) 5.78 km (6:48 / km) +104m 6:14 / km
ahr:135 max:161

Short skate ski. Got stuck on a trail that was way too narrow for skating. Made the best of it.

Saturday Jan 22, 2022 #

9 AM

Cycling 14:16 intensity: (13:11 @1) + (32 @2) + (33 @3) 5.42 km (22.8 kph) +50m
ahr:97 max:119

2 PM

Cycling 25:59 intensity: (6:09 @1) + (11:12 @2) + (7:26 @3) + (1:12 @4) 5.42 km (12.5 kph) +223m
ahr:120 max:160

Running 2:00:01 intensity: (2:44 @1) + (40:30 @2) + (1:10:49 @3) + (5:58 @4) 18.46 km (6:30 / km) +552m 5:39 / km
ahr:132 max:158

Really slow, tiring running through the snow. I suppose it builds character though.

Friday Jan 21, 2022 #

9 AM

Running 36:13 intensity: (19 @1) + (8:45 @2) + (26:49 @3) + (20 @4) 7.09 km (5:06 / km) +48m 4:57 / km
ahr:134 max:151

Commute to the store
2 PM

Running 40:00 intensity: (51 @1) + (17:47 @2) + (19:51 @3) + (1:31 @4) 7.0 km (5:43 / km) +216m 4:57 / km
ahr:130 max:155

Commute home

Ski 26:12 intensity: (1:27 @1) + (14:12 @2) + (10:33 @3) 3.16 km (8:17 / km) +26m 7:58 / km
ahr:126 max:143

ATVs ruined the trail as per usual

Thursday Jan 20, 2022 #

9 AM

Cycling 16:05 intensity: (7:14 @1) + (7:38 @2) + (1:13 @3) 5.62 km (21.0 kph) +53m
ahr:111 max:145

3 PM

Cycling 20:54 intensity: (10:45 @1) + (5:58 @2) + (3:00 @3) + (1:11 @4) 3.91 km (11.2 kph) +184m
ahr:112 max:160

5 PM

Running 40:00 intensity: (2:14 @1) + (18:19 @2) + (19:27 @3) 6.7 km (5:58 / km) +218m 5:08 / km
ahr:127 max:146

Circuit Training 28:37 [3]

Kettlebell and 10 minute plank

Wednesday Jan 19, 2022 #

Note

https://youtu.be/zcLQz-oR6sw

This video is for anyone who's ever orienteered in New England and the Northeast in general since I know much of it is also true for NEPA.

Crazy to learn our famous stone walls were put up over about 30 years.
1 PM

Running 1:20:01 intensity: (1:00 @1) + (19:01 @2) + (56:53 @3) + (3:07 @4) 9.02 km (8:52 / km) +248m 7:48 / km
ahr:135 max:162

Super slow going at Burly Merli. The snow was almost up to my knee. Quite fun.

Ski 47:54 intensity: (26 @1) + (1:27 @2) + (31:39 @3) + (14:22 @4) 7.22 km (6:38 / km) +73m 6:19 / km
ahr:144 max:158

Cc skiing this time. This rail trail is a great spot for skiing. Saw a few other people out there.

Tuesday Jan 18, 2022 #

2 PM

Ski 24:51 intensity: (19:16 @1) + (4:34 @2) + (1:01 @3) 7.7 km (3:14 / km) +902m 2:02 / km
ahr:100 max:129

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