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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Running6 6:46:44 45.77(8:53) 73.67(5:31) 126182c139.6
  Orienteering2 1:55:32 8.75(13:12) 14.09(8:12) 64334.7
  BBA2 40:00 3.73(10:44) 6.0(6:40)8.0
  Circuit Training1 40:0014.0
  Total11 10:02:16 58.26 93.75 190482c196.3

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MoTuWeThFrSaSu

Sunday Apr 7 #

5 PM

Orienteering 37:30 [3] 4.01 km (9:21 / km) +193m 7:32 / km

Course at Egypt Mills. The deal was that if I felt good after this week's intervals, I'd do the full course. Otherwise I'd cut it short because I want to maintain energy for next weekend.

I was feeling a bit heavy. So I cut it short. Used GPS Orienteering here. It worked really well after adjusting the sensitivity. It let me use some really vague features that I've avoided on other courses I've done because I would lose too much time to uncertainty.

Saturday Apr 6 #

9 AM

Running 12:43 [2] 2.4 km (5:18 / km) +17m 5:07 / km

Morning jog to coffee with friends.
11 AM

Running 1:10:00 intensity: (54:00 @3) + (16:00 @5) 13.25 km (5:17 / km) +22m 5:14 / km

Intervals at Yetter park

2x400 on 1:30 recovery, 1x800 on 3:00 recovery, 2x1k on 3:00 recovery, 1x800, 2x400

Times:
72
72
2:35
3:15
3:15
2:35
75
72

Really hurting towards the end. I am not used to running fast at the start like that. It really took it out of my legs. Still kinda slow, but baby steps forward.

Friday Apr 5 #

5 PM

Orienteering 1:18:02 [3] 10.07 km (7:45 / km) +450m 6:20 / km

O intervals on Worthington with Ian.

Cold and rainy. Really, really beautiful... If you have the right gear and mentality.

Map to come. GPS orienteering worked well for first controls. For the last bit of intervals it stopped punching.

Thursday Apr 4 #

10 AM

Circuit Training 40:00 intensity: (10:00 @2) + (20:00 @3) + (10:00 @4)

5 PM

Running 1:02:00 [3] 11.76 km (5:16 / km) +199m 4:52 / km

Wednesday Apr 3 #

Note

Two pages from the Winning Eye that I think would be useful for anyone coaching young children to develop the skills of map reading and relating the map to the terrain. Sorry if the pages are out of order.

https://photos.app.goo.gl/PRYTkjKKLERhWXhNA
4 PM

Running 2:30:01 [3] 24.78 km (6:03 / km) +918m 5:06 / km
35c

Kittatinny + 2x Minsi

Tuesday Apr 2 #

7 AM

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

6 PM

Running 52:00 intensity: (39:00 @3) + (13:00 @5) 9.54 km (5:27 / km) +27m 5:22 / km
47c

Interval workout at Yetter. Plan was 4x1k at 3:10-3:20 on 3min recovery followed by 4x400 at 70-72.

My Achilles started hurting a bit after the 1ks. Not a lot, but enough to remind me that I hadn't done my exercises today. So I grudgingly stopped after the 4x1k. I am feeling a lot stronger doing these though.

Times:
3:16
3:15
3:15
3:15

I also brought along two simulation exercises based of off what I've read so far in the Winning Eye. Surprisingly tough. I can definitely see how they'll be beneficial. I'll also be counting the simulation controls here.

Monday Apr 1 #

7 AM

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

5 PM

Running 1:00:00 [3] 11.93 km (5:02 / km) +77m 4:52 / km

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