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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Jun 4, 2018:

activity # timemileskm+mload
  Running7 5:27:16 38.79(8:26) 62.42(5:15) 945127.8
  Orienteering4 3:25:58 15.4(13:23) 24.78(8:19) 49388c69.5
  Supplementary Jog3 1:10:00 6.84(10:14) 11.0(6:22)14.0
  Total10 10:03:14 61.02(9:53) 98.2(6:09) 143888c211.3

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TuWeThFrSaSuMo

Monday Jun 4, 2018 #

10 AM

Orienteering 1:01:06 [3] **** 5.0 km (12:14 / km) +100m 11:07 / km
ahr:137 max:168 5c

Orienteering 43:52 [3] *** 4.18 km (10:29 / km) +80m 9:34 / km
ahr:151 max:172 31c

Control picking

Sunday Jun 3, 2018 #

10 AM

Orienteering 55:30 [3] *** 7.52 km (7:23 / km) +174m 6:37 / km
ahr:157 max:176 20c

http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...

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

1 PM

Orienteering 12:31 [4] *** 1.98 km (6:19 / km) +74m 5:19 / km
ahr:148 max:155 7c

Orienteering 13:09 [4] *** 2.1 km (6:16 / km) +64m 5:26 / km
ahr:144 max:163 7c

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


Long Advanced - Splits

Saturday Jun 2, 2018 #

8 AM

Running 44:08 [5] 10.29 km (4:17 / km) +313m 3:43 / km
ahr:149 max:162

4th overall at the Wissahickon Trail Classic. I was comfortable in second at two miles with first place only 15 seconds ahead, but I took a wrong turn following the old course. I lost about 3 minutes overall. I was also pretty discouraged from having lost that much time. I was in about 20th when I got back on course. So I decided to have fun with it and see how far up I could climb from there.

1st place was only 3 minutes ahead of me. He's also sponsored by Salomon. It's good to know I can race a guy with that type of speed. But I should pay more attention to the trail blazes.

Running 20:00 [3] 3.0 km (6:40 / km)

Friday Jun 1, 2018 #

Event: Orienteering Ottawa Spring Training Weekend
 

Note

Is there anyway we could get something together in the OUSA budget for something like this?: https://youtu.be/aIS0M13w_i0
7 AM

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

11 AM

Running 1:00:00 [3] 12.0 km (5:00 / km) +250m 4:32 / km

Thursday May 31, 2018 #

6 PM

Running 28:08 [4] 7.13 km (3:57 / km) +183m 3:30 / km
ahr:140 max:176

5th and final race of the Wissahickon Wanderers Trail Series. Man, I love these woods.

I tried to keep it at a tempo pace to make sure I'm ready for the Trail Classic where the big name runners will be.

Running 30:00 [2] 4.0 km (7:30 / km)

Wednesday May 30, 2018 #

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

Orienteering 19:50 [3] ** 4.0 km (4:58 / km)
18c

Heading out to check out Nate-O's course at Hibernia. Always nice to get out in the woods!

Running 35:00 [3] 7.0 km (5:00 / km)

Warm-up and cooldown

Sprint 2 - Splits

Tuesday May 29, 2018 #

8 AM

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

5 PM

Running 1:05:00 [3] 12.0 km (5:25 / km) +200m 5:00 / km

Easy run on the drive. Saw a friend from high school who's living nearby. So I ran with him up to his house and then back down.

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