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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Sep 25, 2016:

activity # timemileskm+mload
  Orienteering6 5:06:03 25.41(12:03) 40.9(7:29) 845182c210.8
  Running5 2:30:00 15.22(9:51) 24.5(6:07) 25045.0
  Supplementary Jog2 40:00 4.97(8:03) 8.0(5:00)12.0
  Total6 8:16:03 45.61(10:53) 73.4(6:45) 1095182c267.8

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Sunday Sep 25, 2016 #

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)

Orienteering 18:27 [5] ** 4.0 km (4:37 / km) +65m 4:16 / km


I was technically on point for this race. However, my legs were toast from yesterday. I put my best effort forward and that was good enough for third North American this year. Outstanding races by Damian and Will!

On mistake was on the way to 23. When I exited 22 I started crossing the road thinking that the buildings across the road were the middle building on the way to 23. Luckily, I quickly realized I was crossing the road, which didn-t make much sense :)

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Orienteering race 13:49 [5] ** 2.7 km (5:07 / km)

Sprint relay

I was placed on the first US team. I wasn't feeling too confident after seeing Damian's and Will's performances in the morning sprint. But I decided not to enter the race with a pessimistic disposition.

So it went down like this:

Sam had a good race and gave Anton a 45 second lead more or less. Anton held on to Damian's excellent speed for long enough to hand off to me in first (by about a quarter of a second).

So I started with Will, who had beaten me by about two minutes in the morning. Needless to say, my confidence wasn't overly abundant.

But as the race played out I could see he had better speed than me, but I was able to take 1 to 2 seconds on several routes which kept me right there with him.

Then my spill happened. Will punched 6 just in front of me and we both ran down through the green with the rocky footing. Will got down fine, but, looking back now, I think when he ran down, some of the rocks started to slide. And gravity decided I would slide with those rocks. I went down hard. Got a bad abrasion and bruise on my hip, scraped the hell out of my arms and thighs. I didn't feel any pain, but I was certainly not thinking about the next route.

Will yelled back asking if I was okay. I told him I was and to keep going. I didn't want this to ruin what was becoming a beautifully competitive race. I lost about 8 meters on him there. Fortunately (or unfortunately) he and I had the same forking, so I had the benefit of seeing him enter the tricky controls.

He and I passed through the spectator control together and I was starting to feel like my hip had seen better days. But with only the final loop left and victory within our grasp, I was determined to go to the well.

He put about a two seconds on me through the spectator loop. But I was able to keep him close enough for an exciting finish...and collapse. Will took a laydown too and both of us added about 45 seconds to our times. It was good to compete with him.

I'm definitely feeling for AliC after mispunching on the spectator control. She was so focused on running the final loop well that she skipped it. Don't sweat it, Ali! We've all been there before!

Saturday Sep 24, 2016 #

Orienteering 1:41:43 [5] ***** 13.6 km (7:29 / km) +575m 6:10 / km

North American champion in the long distance!

Got help from the Tero express train, but knowing the fitness is there is encouraging for WOC 2017. It is also very helpful to have a spot for WOC to already start preparing.

Superb map in world-class terrain. It's not really a map for 1:15,000. I'll have to return to run here more often.

More in-depth report now.

I'm quite happy to have earned a spot for WOC 2017 in what is truly the legendary orienteering distance.

However, it comes with mixed emotions. As can be seen in the splits I stuck with Thierry from #9 to #16. It was wonderful to have Thierry there, both in and out of competition. Actually, I hope that the maps and competition from this year's NAOC encourage more European orienteers to come enjoy our terrains. Nonetheless, my belief is that when there are WOC starting positions on the line, athletes that could influence the performance of North American runners should start separately.

It's like the WOC relay. You don't avoid the train as a matter of honor. You hold on to it and take the higher speed as a benefit, while still maintaining map contact in case the train makes a mistake. While I was with him I managed to maintain map contact, but every route I decided on by myself was inferior and had I gone alone my speed would have been lower.

When my hamstrings started to cramp around 17 I finally decided it was time to run alone. Unfortunately, as shown at 18, my mind was not thinking clearly. So I resolved to take the slowest, safest route possible to each control after that in order to to take seconds before minutes.

My race up to #9 had gone decently, except for overrunning #7 after fishing a GU out of my pocket and losing map contact. According to the splits I was there with Eric Kemp and Damian. I want to particularly congratulate Eric for an excellent long distance in some difficult terrain. I was very happy to see him back in competition. Also, go USA! We performed quite well as a team in this race. Seeing my compatriots taking top positions is exciting, and makes me extra competitive!

Many thanks to the Dominies for an excellent map of some world class terrain. You can tell they really worked 110% on the three competition maps.

Additionally, running with Thierry was a unique learning experience. I was able to observe first-hand his technique, at least the external signs of it. So much to learn from him. Merci bien!


Supplementary Jog 20:00 [3] 4.0 km (5:00 / km)

Morning jog alone.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Friday Sep 23, 2016 #

Orienteering 37:42 [5] **** 5.5 km (6:51 / km) +205m 5:47 / km

A solid middle distance on a technical map. One major mistake on six took me out of the medals. But that's orienteering! Too many little mistakes to make for a truly excellent middle. It'll be good to train at overspeed this year with my Spanish elite crew.


Running warm up/down 20:00 [3] 3.0 km (6:40 / km)

Supplementary Jog 20:00 [3] 4.0 km (5:00 / km)

Morning jog with Thierry

Thursday Sep 22, 2016 #

Orienteering 40:00 [3] 4.0 km (10:00 / km)

20 minutes on the middle model and 20 minutes on the long. The model maps weren't great. But they're also model maps.

Wednesday Sep 21, 2016 #

Running 35:00 [3] 5.0 km (7:00 / km) +250m 5:36 / km

Run up to Moreau.

Orienteering 37:56 [3] ***** 4.6 km (8:15 / km)

Moreau Lake. I'll post the map when I can finally sit down with my computer. But wow. I miss running on maps like these in the northeast US.

Map from Moreau. Cut the course short because NAOC.

Monday Sep 19, 2016 #

Orienteering 11:26 [5] ** 2.0 km (5:43 / km)

Fun sprint relay where I was teamed with Juanma. No map for now.

Running warm up/down 25:00 [3] 3.5 km (7:09 / km)

Orienteering 45:00 [3] *** 4.5 km (10:00 / km)

All three corn mazes lumped together. It had been raining all day so we were essentially running through foot deep mud the entire way. Really fun and really fast orienteering. I loved reading the map that quickly. Second in the classic, first in the sprint, and second in the night-o (without a handicap!)

Links to maps:

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