Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Feb 26, 2018:

activity	#	time	miles		km		+m		load
Running	10	4:45:01	32.14	(8:52)	51.72	(5:31)	195		69.5
Orienteering	8	4:09:43	25.09	(9:57)	40.38	(6:11)	1108	123c	147.8
Core O'Clock	1	20:00							4.0
Circuit Training	1	20:00							4.0
Total	11	9:34:44	57.23		92.11		1304	123c	225.3

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Monday Feb 26, 2018 #

Running 45:00 [3] 10.0 km (4:30 / km) +80m 4:20 / km

Recovery day with Andreu

Sunday Feb 25, 2018 #

Running 45:00 [3] 8.5 km (5:18 / km)

Recovery jog. I was so tired in yesterday's long that I had to go back to Thierry's pyramid of performance. The missing element is definitely rest. So today and tomorrow will be focused on recovery before traveling to Huelva.

Saturday Feb 24, 2018 #

2 PM

Orienteering 1:39:02 [4] *** 16.07 km (6:10 / km) +423m 5:27 / km
ahr:158 max:193 32c

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

Friday Feb 23, 2018 #

11 AM

Running 35:01 [3] 6.22 km (5:38 / km) +115m 5:09 / km
ahr:153 max:167

Around Pau's house

Core O'Clock 20:00 [2]

Standard routine

Circuit Training 20:00 [2]

Functional strength

8 PM

Orienteering 24:16 [3] 4.83 km (5:01 / km) +52m 4:46 / km
ahr:142 max:156 25c

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

Thursday Feb 22, 2018 #

Event: MOC Championship Mediterranean Open Championship

11 AM

Orienteering 9:51 [5] 2.21 km (4:28 / km) +45m 4:03 / km
ahr:146 max:164 16c

Quarter final of knockout sprints featuring a phi loop.

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

4 PM

Orienteering 9:22 [5] 2.04 km (4:36 / km) +94m 3:44 / km
ahr:150 max:162 9c

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

6 PM

Orienteering 9:32 [5] 1.95 km (4:54 / km) +66m 4:11 / km
ahr:143 max:158 12c

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

Wednesday Feb 21, 2018 #

Note

Natalia Gemperle's talk on orienteering technique: mainly stayed within the philosophy of simplification and searching for visibility. Interestingly, she did differentiate between the amount of detail men and women must read. In other words, she believes that men must simplify more than women because they generally run faster.

"In the forest we need to create our lines in the terrain with the basic visible features. In sprint, those lines already exist and we just need to choose them."

"I use a baseplate compass to better hold to an azimuth."

"I do this in terrain where you can run straight. I tried this in Switzerland and I wished I had a thumb compass."

"I use a large baseplate so I can shoot a better azimuth."

"The further north you go, the slower the needle works."

"I would never take a compass made for Scandinavia to France. That would be a disaster for me."

10 AM

Orienteering 1:00:00 [3] *** 5.06 km (11:51 / km) +261m 9:25 / km
ahr:136 max:181 12c

Pretty slow going in the Pyrenees because of the snow. Also wanted to keep the pace pretty relaxed. Super steep.

Tuesday Feb 20, 2018 #

Note

Learning loads at the MOC camp. Very excited to train the next generation of American sprinters. Does this count as professional development?

9 AM

Orienteering 18:08 [5] ** 3.79 km (4:47 / km) +111m 4:10 / km
ahr:151 max:160 17c

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

4 PM

Orienteering 19:32 [5] 4.43 km (4:25 / km) +57m 4:09 / km
ahr:153 max:170

Running 20:00 [2] 4.0 km (5:00 / km)

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