Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Apr 27, 2019:

activity	#	time	miles		km		+m		load
Running	6	3:16:43	20.5	(9:36)	33.0	(5:58)	256	18c	64.0
Orienteering	5	3:04:57	17.16	(10:47)	27.61	(6:42)	977	49c	79.2
Total	8	6:21:40	37.66	(10:08)	60.61	(6:18)	1233	67c	143.2

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Saturday Apr 27, 2019 #

Event: 40th Annual West Point National Meet

6 AM

Running 15:00 [2] 2.16 km (6:56 / km) +14m 6:43 / km

8 AM

Running 6:01 [3] 0.83 km (7:12 / km) +42m 5:45 / km

Orienteering race 27:47 [4] *** 4.88 km (5:42 / km) +186m 4:47 / km
16c

Mostly clean middle. 15 seconds of error on 13. Probably could find another minute on the course in total. But overall it was pretty good.

The most important part is that I beat Will. I can go home now.

http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

Running 10:33 [3] 1.42 km (7:26 / km)

Middle - Blue M21E - Splits

Middle - Blue - Splits

Friday Apr 26, 2019 #

4 PM

Orienteering 45:42 [2] 6.43 km (7:06 / km) +274m 5:51 / km

Surprisingly fast for only taking one control at race pace.

Thursday Apr 25, 2019 #

12 PM

Orienteering 45:00 [3] 6.55 km (6:52 / km) +160m 6:07 / km

Wednesday Apr 24, 2019 #

Running 55:00 10.0 km (5:30 / km)
18c

4x800 at Yetter @ 2:25-2:32 on 2:30 break

Times:
2:28
2:29
2:27
2:28

Slight uphill on the 2nd and 4th. Slight downhill on the 1st and 3rd. Ready to go!

Tuesday Apr 23, 2019 #

2 PM

Running 15:00 [3] 1.94 km (7:43 / km) +9m 7:32 / km

Orienteering 28:23 [4] *** 4.63 km (6:08 / km) +154m 5:16 / km
16c

Running 20:02 [3] 2.64 km (7:34 / km) +49m 6:56 / km

Monday Apr 22, 2019 #

Note

So at first I heard the Long at West Point would be 16k. Then the race details on the website said we'd have a 13.9k long, which already seems a bit short to me, honestly.

But the most recent meet notes said 11.7k, which is way too short to be considered a proper long unless there's some crazy route choice option in there.

Hopefully there was some miscommunication somewhere along the way and we will be racing at least 13.9k. Because otherwise I've been preparing for a different race.

4 PM

Running 55:01 [3] 11.52 km (4:47 / km) +63m 4:39 / km

Sunday Apr 21, 2019 #

5 PM

Running 10:03 [3] 1.24 km (8:06 / km) +35m 7:05 / km

Orienteering 38:05 [4] **** 5.13 km (7:26 / km) +203m 6:12 / km
17c

Middle training to put the final touches on the technique before TT.

Deep dive into the quickroute analysis that I won't post here because I want to play my cards close to my chest for now. Able to identify a few inefficient spots that could cut off 1min+

Felt very strong pushing through the dense oak saplings and powering up the hills.

Running 10:03 [3] 1.23 km (8:10 / km) +43m 6:57 / km

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