Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Feb 12, 2017:

activity	#	time	miles		km		+m		load
Running	7	5:55:00	41.51	(8:33)	66.8	(5:19)	200		126.0
Orienteering	5	3:56:15	23.95	(9:52)	38.55	(6:08)	1554	129c	166.5
Core O'Clock	2	1:10:00							14.0
Supplementary Jog	1	25:00	2.49	(10:04)	4.0	(6:15)	100		5.0
Total	10	11:26:15	67.95		109.35		1854	129c	311.5

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Sunday Feb 12, 2017 #

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

10 AM

Orienteering 1:25:51 [5] *** 14.44 km (5:57 / km) +664m 4:50 / km
35c

Fun mass start in Lorca. Unfortunately I felt really, really tired and couldn't push as hard as I wanted to.

https://goo.gl/photos/F7t3nosqBvaQsdG58

Saturday Feb 11, 2017 #

12 PM

Orienteering 18:00 [5] **** 3.65 km (4:56 / km) +169m 4:00 / km
24c

Sprint in Lorca. First part of the course was really slow. It took a long time to get into the map. In the second half I started to understand it better and really started opening up. Went from 29th after three controls to 17th by the end. Now I've gotta work on starts and getting into maps quickly.

https://goo.gl/photos/QFeuzEw1ekmqAwoGA

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)

7 PM

Orienteering 28:40 [5] *** 5.34 km (5:22 / km) +178m 4:36 / km
18c

Night-O Middle. Really fun.

https://goo.gl/photos/pV6dpGhzPA9dVVN16

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

Friday Feb 10, 2017 #

Event: Lorca O-Meeting 2017

Running 1:00:00 [3] 12.0 km (5:00 / km)

Running along the river path while we waited for the guys to get out of class.

Thursday Feb 9, 2017 #

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

Core O'Clock 35:00 [2]

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

6 PM

Orienteering 31:46 [4] *** 5.13 km (6:12 / km) +143m 5:26 / km
17c

Technical training on a course we did in October. I had to stop for a bit and cut off a part because there were goats...and a few rather large mastiffs protecting the goats. I prefer to cut a course a walk away with my tendons intact.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Wednesday Feb 8, 2017 #

Orienteering 1:11:58 [3] *** 10.0 km (7:12 / km) +400m 6:00 / km
35c

Wednesday Navigational training in Altos de la Solana. Watch accidentally paused when going through some thick green. Realized it way too late. So I missed out on review of the interesting bits of the course.

We were all pretty tired out there.

https://goo.gl/photos/XxT1UoFqmWMH9ohAA

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

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)

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