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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Jan 21:

activity # timemileskm+mload
  Running5 5:50:03 41.13(8:31) 66.2(5:17) 1385111.6
  Orienteering3 3:14:17 14.83(13:06) 23.86(8:09) 106653c74.4
  Core O'Clock2 1:00:0012.0
  Circuit Training2 30:006.0
  Total8 10:34:20 55.96 90.06 245153c204.0

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MoTuWeThFrSaSu

Sunday Jan 21 #

8 AM

Running 2:35:03 [3] 28.44 km (5:27 / km) +782m 4:48 / km
ahr:161 max:187

Good long run in the Wiss. Brought along my phone to listen to Angela Duckworth's book on Grit. Learning about the importance and power of deliberate practice.

Saturday Jan 20 #

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

2 PM

Orienteering 53:37 [4] *** 7.24 km (7:25 / km) +322m 6:04 / km
ahr:155 max:177 23c



A King of the Mountain course with a solid group of 6 others. Mass start with forking (I had a different number 1). The climb to 6 made it difficult to think clearly and I had to focus even more on the following legs. Holding a good bearing here is the most difficult part of this. The slopes and green are always trying to convince you to change direction. You've got to be assertive. There was a hunter shooting some deer right next to 1. I lost about a minute telling her that there were other runners in the woods coming through. Then I was really distracted for the next several controls as I was worried about the others. Distractions always seem to pop up.

Friday Jan 19 #

Running 50:00 [3] 10.0 km (5:00 / km) +220m 4:30 / km

Core O'Clock 30:00 [2]

100 pushups, 20 pedestal, 5 minute calf raise, 5 minute plank, 20 pullups

Circuit Training 15:00 [2]

Functional strength routine

Thursday Jan 18 #

11 AM

Running 1:10:00 intensity: (56:00 @3) + (14:00 @5) 13.76 km (5:05 / km) +183m 4:46 / km
ahr:155 max:183

20 minute warmup, 14x1 minute structured fartlek @ I on 1 minute break, 20 minute cooldown. Difficult to get moving fast in the slick conditions.

Wednesday Jan 17 #

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

Core O'Clock 30:00 [2]

100 pushups, 20 pedestal, 5 minute calf raise, 5 minute plank, 20 pullups

Circuit Training 15:00 [2]

Functional strength

Tuesday Jan 16 #

3 PM

Orienteering 1:03:22 [3] *** 7.69 km (8:14 / km) +230m 7:10 / km
ahr:152 max:177 12c

Monday Jan 15 #

3 PM

Orienteering 1:17:18 [3] *** 8.93 km (8:39 / km) +514m 6:43 / km
ahr:151 max:172 18c



It looks white, but it's actually green! Super fun terrain. South face was really, really thick, but the north face was beautiful terrain. I would love to get out there again. MP on #7. Uncertain north lines, but fun anyway.

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