Training Log Archive: GswedeIn the 7 days ending Jun 15, 2017:
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Thursday Jun 15, 2017 #
Cycling 30:00 [3] 12.0 km (24.0 kph)
9 AM
Orienteering 1:23:33 [3] *** 9.88 km (8:27 / km) +272m 7:26 / km
15c
This course went pretty well except for three spots: the trails around six were all but gone, legs 8-9 and 9-10 were possibly the worst green I've seen yet in Estonia, and I didn't take the time to get back into the map after a nasty fall on the way to 13.
It took me 10 minutes to get from 8 to 10. I struggled in this terrain because it was super green, had been logged, and was quite diffuse. But I'm sure that we'll have legs like this in the long at some point. Going to analyze how I can attack it effectively.
I stopped at 15 because the point of this session was to get 70-85 minutes of long distance test time. If it were at any other point in the season, I would have loved to continue. But we're too close to WOC to overreach.
Still having trouble finding the physical intensity needed for this terrain. I suspect I need to continue focusing on recovery after the WC and Spanish training camp.
Will, when you read this, just know that you won today. But I'm not done yet.
http://sprintseries.org/doma/show_map.php?user=gsw...
It took me 10 minutes to get from 8 to 10. I struggled in this terrain because it was super green, had been logged, and was quite diffuse. But I'm sure that we'll have legs like this in the long at some point. Going to analyze how I can attack it effectively.
I stopped at 15 because the point of this session was to get 70-85 minutes of long distance test time. If it were at any other point in the season, I would have loved to continue. But we're too close to WOC to overreach.
Still having trouble finding the physical intensity needed for this terrain. I suspect I need to continue focusing on recovery after the WC and Spanish training camp.
Will, when you read this, just know that you won today. But I'm not done yet.
http://sprintseries.org/doma/show_map.php?user=gsw...
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
Wednesday Jun 14, 2017 #
Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)
Running 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km
Exploring the complex and hilly trail network south of town.
Tuesday Jun 13, 2017 #
Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)
Visualizing things. It's surprisingly difficult to stay focused in the morning.
Cycling 30:00 [2] 12.0 km (24.0 kph)
Riding out to the map and then back
Core O'Clock 35:00 [3]
100 pushups, 20xpedestal, 10 minute plank, 20 pullups
6 PM
Orienteering 47:07 [3] **** 6.55 km (7:11 / km) +145m 6:28 / km
17c
Took a risky route that didn't pay off (5-6) and was beaten into submission again by the green. By 16 I had lost focus from frustration. Another relay test is coming later this week. Redemption.
http://sprintseries.org/doma/show_map.php?user=gsw...
http://sprintseries.org/doma/show_map.php?user=gsw...
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
Monday Jun 12, 2017 #
Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)
Jogging the morning away.
Note
(rest day)
Left achille's is a little sore from yesterday. So I decided to take a day for it and the rest of my body to recover. I've got some important sessions coming up this week. It's better to attack them enthusiastically.
Had a great chat with TG about my training and competing as an elite orienteer. One of the most helpful world champions I've ever met. Merci, dude!
Had a great chat with TG about my training and competing as an elite orienteer. One of the most helpful world champions I've ever met. Merci, dude!
Sunday Jun 11, 2017 #
8 AM
Running 20:00 [3] 3.0 km (6:40 / km)
Morning jogging it out
10 AM
Running 24:53 [5] 6.0 km (4:09 / km) +70m 3:55 / km
Workout by the lake on the bike path there.
I don't particularly like doing workouts on asphalt so I'm going to continue looking for a relatively flat dirt road that I can easily get to.
Struggled to maintain the pace on the 4th k and my mind got to me on the final uphill and slowed a lot. Took an extra minute in the recovery jog to finish strong with confidence.
Workout was 5x1000 on 2 min recovery @ 3:00-:10
Times:
3:05 (Hit the lap button a bit late)
3:07
3:07
3:21
3:03
The Fenix 3 always adds about second to my times when I hit lap, which is annoying because it seems inaccurate. Perhaps not?
I don't particularly like doing workouts on asphalt so I'm going to continue looking for a relatively flat dirt road that I can easily get to.
Struggled to maintain the pace on the 4th k and my mind got to me on the final uphill and slowed a lot. Took an extra minute in the recovery jog to finish strong with confidence.
Workout was 5x1000 on 2 min recovery @ 3:00-:10
Times:
3:05 (Hit the lap button a bit late)
3:07
3:07
3:21
3:03
The Fenix 3 always adds about second to my times when I hit lap, which is annoying because it seems inaccurate. Perhaps not?
Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
Jogging to the lake and back.
6 PM
Running 45:00 7.28 km (6:11 / km) +295m 5:09 / km
Yogging with some intense hills to get some Strava segments. Good place for hills...right next to a ski jump. Followed up with some intense 68° sauna with my host Timo.
Saturday Jun 10, 2017 #
Note
Few people care about an athlete's feelings, they mostly care only about their results. But since this is my log, I'll express feelings from time to time.
Since the Finnish World Cup I've been feeling discouraged in terms of my ability to compete with the elite athletes over here. I see everyone's accomplishments here, and I find it difficult to see myself on that list.
So, instead of comparing externally, I returned to comparing with myself.
It is very encouraging to see the progress I've made just over the past years from the Flying Pig in 2015 (15th) and the Western Mass 5 Day in 2012 when I decided to return to elite orienteering to the Classic Champs and NAOC this past fall. I'm not at the top yet, and there are certainly going to be more disappointments than victories as I rise up, but I will not stop.
Ultimately, I don't want my journey to be self-serving, but rather I hope that my example can serve to inspire others to pursue their goals despite setbacks.
Now, let's go rock this Classic Distance in Madsa set by the always classy BigWillyStyle.
Since the Finnish World Cup I've been feeling discouraged in terms of my ability to compete with the elite athletes over here. I see everyone's accomplishments here, and I find it difficult to see myself on that list.
So, instead of comparing externally, I returned to comparing with myself.
It is very encouraging to see the progress I've made just over the past years from the Flying Pig in 2015 (15th) and the Western Mass 5 Day in 2012 when I decided to return to elite orienteering to the Classic Champs and NAOC this past fall. I'm not at the top yet, and there are certainly going to be more disappointments than victories as I rise up, but I will not stop.
Ultimately, I don't want my journey to be self-serving, but rather I hope that my example can serve to inspire others to pursue their goals despite setbacks.
Now, let's go rock this Classic Distance in Madsa set by the always classy BigWillyStyle.
Cycling 30:00 [2] 12.0 km (24.0 kph)
A nice spin to the map and then back home.
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
9 AM
Orienteering 1:25:14 [4] *** 12.5 km (6:49 / km) +331m 6:01 / km
20c
Pretty solid effort. A few sub-optimal routes that cost me about 5-6 minutes total. For example, I avoided the swamp to 12 after having struggled through the swamp to 11 (I swung too far right though). And I probably should not have climbed on the way to 14. It turns out that swamp was very runnable and actually kinda pleasant. Still struggling to determine what factors make the swamps runnable.
Soaked my legs in the lake for about 10 minutes afterwards. Beautiful area.
http://sprintseries.org/doma/show_map.php?user=gsw...
Soaked my legs in the lake for about 10 minutes afterwards. Beautiful area.
http://sprintseries.org/doma/show_map.php?user=gsw...
Friday Jun 9, 2017 #
Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)
Love me some energy column... in all seriousness starting the day with a 5 minute meditation sesh in nature is actually pretty sweet.
Running 1:00:00 [3] 12.0 km (5:00 / km) +50m 4:54 / km
Quads feeling pretty sore. Needed this easy day. Classic distance in Madsa tomorrow!
Core O'Clock 30:00 [3]
100 pushups, 20xpedestal, 10 minute plank, 20 pullups.
Followed by foam rolling my poor muscles.
Now back to practicing the intro to Despacito :)
Followed by foam rolling my poor muscles.
Now back to practicing the intro to Despacito :)