Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Feb 7, 2017:

activity	#	time	miles		km		+m		load
Running	7	6:35:14	44.42	(8:54)	71.49	(5:32)	996		134.1
Orienteering	4	4:19:03	24.85	(10:26)	39.99	(6:29)	869	95c	108.7
Core O'Clock	2	1:10:00							14.0
Supplementary Jog	2	45:00	4.35	(10:21)	7.0	(6:26)	200		9.0
Total	10	12:49:17	73.62		118.47		2065	95c	265.8

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Tuesday Feb 7, 2017 #

Running warm up/down 35:00 [3] 6.0 km (5:50 / km)

Running intervals 30:00 [5] 6.0 km (5:00 / km)

Intervals today

Workout was 6x1000 on 2:10 recovery.

Times:
2:58
2:55
2:55
2:57
2:59
2:53

I haven't been fit enough for intervals like these since 2011 when I ran my 10k PR in 32:58 (http://attackpoint.org/viewlog.jsp/user_5410/perio...)

These intervals are actually faster with less recovery than what I was doing back then. So that's good, at least.

Running 55:00 [3] 10.3 km (5:20 / km)

Afternoon jog through CDC

Monday Feb 6, 2017 #

Running 1:15:00 [3] 14.0 km (5:21 / km) +200m 5:00 / km

Recovery run with the guys. Trying to keep it relatively flat.

Core O'Clock 35:00 [2]

130 pushups(65+65), 20xpedestal, 15 minute plank, 35 pullups (20+10+5)

Sunday Feb 5, 2017 #

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

10 AM

Orienteering 1:43:25 [4] *** 18.44 km (5:36 / km) +450m 5:00 / km
29c

Long in Santa Pola. Redeemed myself with this one. But not with the route choice to #4.

https://goo.gl/photos/GVXmXaCq1w3C3BKbA

Saturday Feb 4, 2017 #

11 AM

Orienteering 45:12 [3] **** 8.01 km (5:39 / km) +120m 5:15 / km
28c

Not my best race in Santa Pola. Not great for the WRE. C'est la vie. I couldn't understand how the rocks and green were mapped. So I tried playing it safe (like on 16) and ending up making a bigger mistake. Sigh.

Also tried resurrecting my Sprint Series DOMA but it wouldn't upload the map. I'll figure this out soon.

https://goo.gl/photos/4dSPwZ6HVWqC1HYU9

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

4 PM

Orienteering 35:26 [3] **** 6.04 km (5:52 / km) +99m 5:25 / km
21c

Testing out the new map in Guardamar Sur. Bombed #1 and then started to understand the mapping after that.

https://goo.gl/photos/SW8vd3gQNQcGSJ2A8

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Friday Feb 3, 2017 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +300m 4:27 / km

Easy run with the dudes around the house getting ready for this weekend's races at the Costa Blanca in Santa Pola.

Thursday Feb 2, 2017 #

Supplementary Jog 25:00 [2] 4.0 km (6:15 / km) +100m 5:33 / km

Core O'Clock 35:00 [2]

130 pushups (65+65), 20xpedestal, 15 minute plank (15 minutes straight through!), 35 pullups (20+10+5)

5 PM

Running 1:20:14 [3] 14.19 km (5:39 / km) +496m 4:49 / km

Easy run interspersed with pickups.

It went 4k slow, 2k fast, 3k slow, 2k fast, back home.

First 2k was uphill on rough trails, but the effort was definitely there.

Wednesday Feb 1, 2017 #

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

Orienteering 1:15:00 [3] **** 7.5 km (10:00 / km) +200m 8:49 / km
17c

Night-O in La Berzosa with Luisma, Manu, and Kirill. Unfortunately I stopped my watch and forgot to start it again until I was halfway through. So the track is a little useless.

Really great orienteering. Apart from running at night, there was a thick fog that kept visibility to between 5 and 10 meters. Tough!

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