Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Apr 19, 2017:

activity	#	time	miles		km		+m		load
Orienteering	9	5:24:33	34.2	(9:29)	55.04	(5:54)	1684	165c	248.8
Running	11	4:50:00	31.07	(9:20)	50.0	(5:48)	750		80.5
Supplementary Jog	5	1:40:00	9.32	(10:44)	15.0	(6:40)			28.0
Core O'Clock	1	20:00							6.0
Total	16	12:14:33	74.59		120.04		2434	165c	363.3

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Wednesday Apr 19, 2017 #

Core O'Clock 20:00 [3]

120 pushups, 20xpedestal, 10 minute plank, 20xburpees, no pullup bar at the cabin

9 AM

Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)

12 PM

Orienteering 41:11 [4] *** 7.13 km (5:47 / km) +143m 5:15 / km
27c

Noon training in Pegue with Kswede.

Running 30:00 [3] 6.0 km (5:00 / km)

6 PM

Orienteering 36:05 [4] *** 5.59 km (6:27 / km) +171m 5:36 / km
21c

Evening training in Pegue with Kswede

Running 25:00 [3] 5.0 km (5:00 / km)

Tuesday Apr 18, 2017 #

Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)

4 PM

Orienteering 33:35 [4] *** 5.07 km (6:38 / km) +206m 5:30 / km
19c

Middle distance in Pegue

Running 45:00 [3] 7.0 km (6:26 / km) +250m 5:27 / km

Monday Apr 17, 2017 #

Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)

My dad's out here and we've been having a good trip so far. He's been very helpful in giving me some ideas to make the training center less static and more mobile to benefit myself and US orienteering more. Will continue to mull.

7 PM

Orienteering 24:40 [4] *** 4.09 km (6:02 / km) +130m 5:12 / km
19c

Training in Pegue with Kswede

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)

Sunday Apr 16, 2017 #

8 AM

Orienteering 1:33:31 [5] *** 15.14 km (6:11 / km) +400m 5:27 / km
22c

CEO Long. Fun race overall. Really beautiful forest and great courses, especially considering all the problems they had with the Environmental Department. I had a decent route to 13 but I didn't execute it with very much confidence. Working on that!

http://sprintseries.org/doma/show_map.php?user=gsw...

Running warm up/down 25:00 [3] 3.0 km (8:20 / km) +300m 5:33 / km

10 AM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Saturday Apr 15, 2017 #

Note

Well it looks like I can sprint after all. 5th overall at the Spanish champs and 3rd out of Spanish residents. Cool!

http://ceo2017.ol-live.com/followfull.php?comp=122...

10 AM

Orienteering 15:06 [5] ** 3.22 km (4:41 / km) +144m 3:50 / km
17c

Interesting mix of country and town at the 2017 Spanish Sprint Championship. 5th overall. Andreu won with 13:37. Legs felt pretty crappy before the race, but it looks like I ran decently enough

http://sprintseries.org/doma/show_map.php?user=gsw...

Running 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km

4 PM

Orienteering 11:28 [5] 2.68 km (4:17 / km) +80m 3:43 / km

Sprint Relay at the CEO. I mispunched #13. The only control I didn't check the code for. I'm truly distraught. It was pretty fun in the open area with bushes. The vegetation was very well mapped. It would be fun to do some microsprints out there.

http://sprintseries.org/doma/show_map.php?user=gsw...

Running 10:00 [3] 2.0 km (5:00 / km)

6 PM

Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)

Friday Apr 14, 2017 #

9 AM

Orienteering 34:34 [4] *** 5.32 km (6:29 / km) +130m 5:47 / km
21c

CEO Middle. Need to get back to competition speed after the injury. Not half bad though. Quite fun.

http://sprintseries.org/doma/show_map.php?user=gsw...

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

4 PM

Orienteering 34:23 [5] ** 6.8 km (5:03 / km) +280m 4:12 / km
19c

CEO Relay. Fast, but freaking hilly.

http://sprintseries.org/doma/show_map.php?user=gsw...

Running 20:00 [2] 3.0 km (6:40 / km)

Thursday Apr 13, 2017 #

Event: CAMPEONATO DE ESPAÑA DE ORIENTACIÓN-CEO 2017

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Running 45:00 [3] 9.0 km (5:00 / km) +150m 4:37 / km

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