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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending May 9, 2017:

activity # timemileskm+mload
  Running10 9:30:00 64.09(8:54) 103.14(5:32) 1300183.0
  Orienteering4 3:07:19 17.19(10:54) 27.67(6:46) 1094102c103.9
  Core O'Clock1 40:0012.0
  Total12 13:17:19 81.28 130.8 2394102c298.9

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WeThFrSaSuMoTu

Tuesday May 9, 2017 #

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

Eine kleine Morgenlauf, Ian Smith-style.
4 PM

Running 1:05:00 intensity: (46:30 @3) + (18:30 @5) 12.14 km (5:21 / km) +300m 4:46 / km

Time trial on the Powerline. 18:30 Looks like this was 2 seconds slower than the one in December. I've got to do the uphill faster. A lot of time lost climbing there.

Pretty hot out (87°F)

Monday May 8, 2017 #

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

Back to the solo morning jogs.

Running 1:20:00 [3] 15.0 km (5:20 / km) +400m 4:42 / km

Legs are starting to get that feeling where they glide effortlessly. They're liking the volume.

Sunday May 7, 2017 #

Note

Got selected for the relay as well as the sprint at WOC! Very excited. I decided not to go to team trials for financial reasons, but I petitioned for a spot on the relay. I'm very excited about this year's team and I hope to take on more of leadership role, particularly since I'll be in Estonia for all of June.

Time for Team USA to do some work!

Running 45:00 [3] 8.0 km (5:38 / km)

10 AM

Orienteering 1:28:07 [4] **** 11.64 km (7:34 / km) +652m 5:55 / km
30c

Tough terrain, but I loved the challenge. Now if I can just do everything right when I enter the circle, I'll be good to go.

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

Saturday May 6, 2017 #

9 AM

Orienteering 36:12 [4] *** 7.58 km (4:47 / km) +142m 4:22 / km
29c

Too many little mistakes for a good race. Really, really fun terrain. I had Raúl Martín following me from 8 until 21. Great practice because I'm not used to being followed.

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

Running 45:00 [3] 8.0 km (5:38 / km)

6 PM

Orienteering 15:59 [5] *** 3.75 km (4:16 / km) +100m 3:46 / km
23c

Legs were heavy and I got caught by Pau and Edu, but I pushed it in as fast as my tired legs would carry me.

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

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

Friday May 5, 2017 #

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

Morning jog just me and Paupips

Running 50:00 [3] 10.0 km (5:00 / km) +200m 4:33 / km

Pre race run with Marc

Core O'Clock 40:00 [3]

120 pushups, 20xpedestal, 15 minute plank, 25 pullups, 20 burpees

Thursday May 4, 2017 #

Running 1:20:00 [3] 15.0 km (5:20 / km) +400m 4:42 / km

Cruising along with my thoughts and life.
8 AM

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

Morning jog amb Andreu, Pau, and Luisiko. The morning jog group continues to grow.

Wednesday May 3, 2017 #

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

Morning jog amb Pau

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)

6 PM

Orienteering 47:01 [3] *** 4.7 km (10:00 / km) +200m 8:15 / km
20c

Legs were pretty destroyed for this. This session required a level of aggressive orienteering that I could only muster for the first 8 controls. I also had a little run-in with a dog that looked like he was ready to defend his space in the woods. Sprinted away through the forest and he couldn't hang, but I was physically done after that. Really good to practice refocusing after distractions.

This type of terrain--thick green and steep hills--is really good to practice a positive mental outlook. It's so easy to fall into a negative mental loop that only makes the course worse. If you keep the faith in your ability while running in this terrain, you can make it through alive. If not, you're gonna have a bad time.

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

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