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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Mar 31:

activity # timemileskm+mload
  Orienteering4 4:52:21 22.2(13:10) 35.72(8:11) 125320c87.7
  Running3 2:17:27 14.9(9:13) 23.99(5:44) 84558.1
  Circuit Training2 55:0024.0
  Total8 8:04:48 37.1 59.71 209820c169.8

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Sunday Mar 31 #

Circuit Training 25:00 intensity: (10:00 @2) + (15:00 @4)

Saturday Mar 30 #

8 AM

Running 10:55 [3] 2.81 km (3:53 / km)

Running 6:05 [5] 0.83 km (7:20 / km) +210m 3:14 / km

Fighting for Air Climb in Center City Philly

Running 32:02 [3] 5.99 km (5:21 / km) +19m 5:16 / km

Friday Mar 29 #

12 PM

Running 10:01 [3] 1.26 km (7:56 / km) +8m 7:42 / km

Orienteering 40:47 [3] 5.16 km (7:54 / km) +179m 6:44 / km

Running 10:01 [3] 1.78 km (5:38 / km) +38m 5:06 / km

Thursday Mar 28 #

3 PM

Orienteering 55:03 [3] 7.29 km (7:33 / km) +377m 6:00 / km

Orienteering 1:07:04 [3] 8.76 km (7:40 / km) +324m 6:28 / km

Wednesday Mar 27 #

4 PM

Running 20:55 [3] 3.18 km (6:35 / km) +108m 5:38 / km

Running 27:27 intensity: (14:00 @4) + (13:27 @5) 5.22 km (5:16 / km) +374m 3:52 / km

A tempo on Mt Tam with Steven, Ian, and Aidan.

To get an idea of the terrain: https://www.instagram.com/p/Bvh52-3guNL/?utm_sourc...

Really good stuff. I beat Steve on the uphill by 45 seconds to beat my previous Strava record on the climb. Old record was 13:53. Now it's 13:28.

But Steve got me on the downhill. I mean he destroyed me. He ended up running the loop 20 seconds faster than me. So he put a minute on me in the descent. I'm not the fastest downhiller in the world, but I'm not bad. But Steve was flying.

I'm really happy that we can benefit each other in this way. I push him on the uphills and he motivates me on the downhills.

Running 20:01 [3] 2.92 km (6:51 / km) +89m 5:57 / km

Tuesday Mar 26 #

3 PM

Orienteering 57:37 [3] *** 7.33 km (7:52 / km) +233m 6:47 / km
20c

So Aidan Minto came back with me after the Flying Pig to spend his spring break training with me here. Great show of dedication.

We went to Wolf Springs yesterday, but we both got beaten down by the rhododendron and really subtle features. I'm really looking forward to using Wolf Springs more in the future. Extremely challenging terrain.

Today we went to Stony Run to have some fun and help bring back up our morale. It did the trick. It's much nicer now especially since it's warming up. I love how the areas around marshes and streams remind me more of Northern Europe than the Mid-Atlantic.

https://photos.app.goo.gl/t5gqr8fkQVHn7kGBA

I also tested out the GPS Orienteering App available for Android. It worked really well with this. I think the problem I encountered previously was that it doesn't work as well on most "real" maps because they're not 100% accurate in terms of the real locations of features. Obviously maps are adjusted for lots of reasons: better legibility, improved representation of the runner's perspective, etc. But KP maps aren't adjusted in this way, so GPS punching works quite well.

It actually saved me a few times, like on 2 and 12 where I was close and things seemed to match up, but I just wasn't there. Normally I would have just forgotten it and moved on.

I misplaced 8 in the app. So when I looked at the app screen I saw I had to run downhill.

This opens up a ton of possibilities for training, especially in the States where those who do try to train at a high level are often alone. I can run courses at competition speed and do not need anyone to put out streamers or flags for me. Dang. That's good stuff.

Monday Mar 25 #

2 PM

Orienteering 1:11:50 [3] 7.19 km (10:00 / km) +141m 9:06 / km

5 PM

Circuit Training 30:00 intensity: (5:00 @2) + (10:00 @3) + (15:00 @4)

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