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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 4, 2017:

activity # timemileskm+mload
  Orienteering8 6:13:24 32.93(11:20) 53.0(7:03) 1385131c218.2
  Running10 4:28:00 22.68 36.566.0
  Core O'Clock1 20:004.0
  Total12 11:01:24 55.61 89.5 1385131c288.2

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Saturday Nov 4, 2017 #

9 AM

Orienteering 14:26 [5] ** 2.95 km (4:54 / km) +80m 4:19 / km
14c



A different type of forest sprint which required more skills than just choosing the shortest route and sprinting. The rocky footing meant that the trails could be very beneficial in many parts. For some legs (like 8 or 13) it might have been better to go on the larger trails for at least a short section.

Perhaps a bit too easy because of the excellent visibility, but loads of fun.

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

2 PM

Orienteering 12:31 [5] * 3.08 km (4:04 / km) +35m 3:51 / km
16c



This sprint had a lot more to it than what I was expecting when I saw the campus on Google Satellite.

My legs were tired, but I expected that. It only started to affect me from 14 to the finish.

Lost time when I broke the top of the control at 8 and went to grouping of rocks to the southwest of 13.

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

Friday Nov 3, 2017 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Core O'Clock 20:00 [2]

100 pushups, 20 pedestal, 5 minute calf raise, 10 minute plank cut short at 6:45 for an interview with Backpacker Magazine! Article forthcoming
10 AM

Orienteering 47:00 [4] *** 5.51 km (8:32 / km) +180m 7:20 / km
16c



Middle from Hickory Run rocks. An excellent middle that I wasn't read for. The veg has changed significantly in several areas. It's not necessarily worse, but it's tough to know what to expect. After fighting through 50 meters of mountain laurel I decided to abandon 11. Tired legs.

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

Thursday Nov 2, 2017 #

10 AM

Orienteering 1:26:52 [4] *** 10.37 km (8:23 / km) +229m 7:33 / km
21c



I put a limit of 85 minutes on this because I didn't want to tire myself out too much before the Classic Champs. Looks like I made this one too long also. Some great legs. 15, 16, 17, and 18 were in another dimension of subtle features. I was with Luis at 17 and he abandoned the control because he felt we had gone too far. After a bit more searching I agreed, but I should have continued. What is the key to sub-10 minutes/km in Hickory Run?

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

5 PM

Running 43:00 intensity: (23:00 @3) + (14:00 @4) + (6:00 @5)

Wednesday Nov 1, 2017 #

10 AM

Orienteering 1:34:12 [4] *** 12.34 km (7:38 / km) +350m 6:41 / km
25c



Overall a pretty baller course. Loved the terrain and the challenge. 8, 9, and 10 were very, very subtle. Visibility between 15 and 40 meters. Skipped the two mountain laurel controls to keep the course from getting too long. I have yet to crack the code of running under 10 minutes per k in Hickory Run.

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

5 PM

Orienteering 36:33 [4] *** 4.96 km (7:22 / km) +175m 6:16 / km
12c



Interval session with Luis. We had to cut it short because we were running low on light. Our fault for having lunch too late. Very exhilarating to be racing someone else head-to-head in these woods.

Running 30:00 [2] 5.0 km (6:00 / km)

Tuesday Oct 31, 2017 #

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

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

Monday Oct 30, 2017 #

9 AM

Orienteering 50:48 [3] *** 8.72 km (5:50 / km) +238m 5:08 / km
12c

Luis and I drew a course on the print out of this map and took turns leading. The person leading had to tell the one following what the plan for each leg was. It helped me focus. More accountability

Sunday Oct 29, 2017 #

Running 30:00 [2] 6.0 km (5:00 / km)

12 PM

Orienteering 31:02 [4] *** 5.08 km (6:07 / km) +98m 5:34 / km
15c

I ran at 85% today to make sure my body is ready for the coming week. The focus was placed on proper technical execution. I ran 2 minutes faster than in January. Of course, I remembered certain parts of the course.

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