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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Jan 28:

activity # timemileskm+mload
  Orienteering8 6:48:21 36.74(11:07) 59.13(6:54) 1265233c182.5
  Running7 3:25:00 21.75(9:26) 35.0(5:51) 25048.5
  Core O'Clock1 20:004.0
  Circuit Training1 15:003.0
  Total11 10:48:21 58.49 94.13 1515233c238.0

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MoTuWeThFrSaSu

Sunday Jan 28 #

10 AM

Orienteering 1:39:39 [4] *** 16.97 km (5:52 / km) +390m 5:16 / km
ahr:157 max:176 28c



A pretty fast long. I realized early on that jumping the walls was going to tire me out fast for a course like this. I aimed to select routes that crossed as few walls/fences as possible. Even so I was pretty toast by the end. Brain stopped working on the final loop. I stopped looking at my compass and just started running. Lost a minute or so because of that. The long distance requires focus all the way up to the end. Took 5-10 seconds before the long legs to select the best route. I think that worked out well.

A video from nearby terrain:


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

Saturday Jan 27 #

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

11 AM

Orienteering 18:01 [3] 2.04 km (8:51 / km) +112m 6:56 / km
ahr:146 max:168

Orienteering 49:04 [3] 5.28 km (9:18 / km) +242m 7:34 / km
ahr:147 max:175

Friday Jan 26 #

Circuit Training 15:00 [2]

Functional strength routine

Core O'Clock 20:00 [2]

100 pushups, 20 pedestal, 5 minute plank, 5 minute calf raise.
11 AM

Orienteering 32:02 [3] 4.09 km (7:50 / km) +87m 7:05 / km
ahr:154 max:185

Thursday Jan 25 #

Running 1:15:00 [3] 13.5 km (5:33 / km) +250m 5:05 / km

Recovery jog through CDC

Wednesday Jan 24 #

10 AM

Orienteering 56:48 intensity: (40:00 @3) + (16:48 @5) **** 7.57 km (7:30 / km) +106m 7:01 / km
ahr:155 max:179 60c

Rally-O

Seven mass starts/staggered starts of 15 seconds at 1:4000 with the espaƱoles interspersed with long legs of navigation at 1:10000. Whoa.

1:10000 view:


1:4000:

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)

Tuesday Jan 23 #

Note

Currently in Alicante where I'll be joining the Swedish National Team for a few sessions of their winter training camp.

It is shocking how much support their team gets. They have everything handled short of having someone to tie their shoes for them.

A bitter reminder of how important support like this is in developing athletes. Of course the US would not be able to provide the same level of support. There's just not enough money on the team.

At the same time, there is an opportunity for improvement if we can have high quality training camps with each session focused on practicing a specific aspect of orienteering. This would be all volunteer, of course. I'd gladly do it in the Philly area, but it'd be very beneficial to have mini-camps like these around the country.

Also, another note: I'm seriously looking at setting up this elite center in the Philly area.

200km2 of high quality maps within an hour twenty minute drive, which is pretty good for the US.
Even more high quality maps within a day's drive for training camps.
Cheaper than most Northeast cities.
Even in the worst of winter you can still train on maps.
Good job market and loads of universities.
Plus, I'll be there training.

I just need a few more (4-5, but at least 2) who want to see how far they can go in this sport.
10 AM

Orienteering 23:45 [4] **** 3.88 km (6:07 / km) +114m 5:20 / km
ahr:146 max:160 36c

Over the dunes


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

3 PM

Orienteering 43:48 [3] *** 7.14 km (6:08 / km) +115m 5:41 / km
ahr:156 max:172 77c

Control picking

Running 10:00 [2] 2.0 km (5:00 / km)

6 PM

Orienteering 40:14 [4] **** 6.54 km (6:09 / km) +75m 5:49 / km
ahr:156 max:169 26c

Diamond night-o. Mass start with the espaƱoles.


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

Monday Jan 22 #

6 PM

Orienteering 45:00 [3] ***** 5.63 km (8:00 / km) +24m 7:50 / km
ahr:148 max:171 6c

A few controls of a night-o in Guardamar. My brain wasn't firing on all cylinders so it took me a while to get into the map.

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