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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Mar 24:

activity # timemileskm+mload
  Orienteering4 5:38:20 28.15(12:01) 45.31(7:28) 190168c131.5
  Running4 5:12:44 33.35(9:23) 53.67(5:50) 1062103.9
  BBA2 40:00 3.73(10:44) 6.0(6:40)8.0
  Total9 11:31:04 65.23(10:36) 104.97(6:35) 296368c243.4

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MoTuWeThFrSaSu

Sunday Mar 24 #

9 AM

Orienteering 10:00 [3] 1.6 km (6:15 / km) +29m 5:44 / km

Orienteering 1:10:00 intensity: (40:00 @3) + (30:00 @4) ** 10.38 km (6:45 / km) +514m 5:24 / km
23c

Orienteering 10:00 [3] 1.18 km (8:29 / km) +68m 6:35 / km

Saturday Mar 23 #

10 AM

Orienteering 15:00 [3] 2.1 km (7:08 / km) +20m 6:49 / km

Orienteering 1:25:39 intensity: (50:00 @3) + (35:39 @4) ** 11.25 km (7:37 / km) +697m 5:49 / km
27c

Orienteering 10:00 [3] 1.04 km (9:35 / km) +23m 8:37 / km

Friday Mar 22 #

Note

KPed a new area just outside of Scranton, PA

An old coal mine reclaimed by nature. For the map nerds:
https://photos.app.goo.gl/pigeXdqFUGnYi7xk7
3 PM

Running 10:13 [3] 1.98 km (5:09 / km) +13m 4:59 / km

Orienteering 34:30 [4] *** 5.75 km (6:00 / km) +236m 4:59 / km
18c

Orienteering 10:00 [3] 1.4 km (7:07 / km) +7m 6:57 / km

Thursday Mar 21 #

12 PM

Orienteering 1:33:11 [3] 10.6 km (8:48 / km) +307m 7:41 / km

Checking out the Nescopeck SGL that I've had my eye on for a while. Not sure about parking. So I started from the nearest parking in the state park (about 2k away) and jogged in from there.

Just a photo of the map since I'm traveling: https://photos.app.goo.gl/3wGbA8wN2ZDsn5My9

Initially I was worried because the vegetation was nasty and the ground was super rocky. But once I got to the interesting stuff, the forest opened up and was very runnable. Really great training for map reading.

Unfortunately I don't think there will ever be a true map here since the parking options aren't great and it's game lands, which seems to have a reputation for not giving out permission for events.

On the positive side, I don't think it needs a true map. I can add in the streams, but there were no boulders and the vegetation was quite accurate.

Looking forward to getting out there more. Also got lost on my way back to the car so ended up running 20 minutes farther than planned.

Wednesday Mar 20 #

7 AM

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

1 PM

Running 2:52:31 [3] 27.27 km (6:20 / km) +801m 5:31 / km

Exploring the trails on Big Pocono State Park and the game lands next to it. Some of the trails on the game lands were seriously overgrown. So that was slow going.

Currently reading The Winning Eye by Michel Gueorgiou. Some good tips in it. The advice is actually common sense, but it bears repeating for clarity.

The longer the distance you have to run without a visual target, the harder it is to maintain your direction accurately.

Speed improvements do not guarantee success in competition unless they are linked to map reading.

Tuesday Mar 19 #

8 AM

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

3 PM

Running intervals 1:00:00 intensity: (44:30 @3) + (15:30 @5) 11.8 km (5:05 / km) +32m 5:01 / km

Second set of pain-free intervals I've had in years. Feeling excited.

Still a bit slow. But I can also feel the speed coming back.

Workout was 4x1000 @3:10-3:25 on 3 min recovery + 2x400 @70-75 on 2 min recovery.

Times:
3:20
3:16
3:15
3:10
73
73

Still feeling super slow in the 400s. But this has to go step by step. Just happy I'm able to do them.

Monday Mar 18 #

6 PM

Running 1:10:00 [3] 12.62 km (5:33 / km) +217m 5:06 / km

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