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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Jul 28:

activity # timemileskm+mload
  Running7 6:22:54 32.65(11:44) 52.54(7:17) 2035128.8
  Orienteering4 3:41:09 15.95(13:52) 25.67(8:37) 61272c125.9
  BBA2 40:00 3.73(10:44) 6.0(6:40)8.0
  Total10 10:44:03 52.33(12:18) 84.22(7:39) 264772c262.8

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MoTuWeThFrSaSu

Sunday Jul 28 #

12 PM

Running 15:00 [3] 2.1 km (7:09 / km) +80m 6:00 / km

Running 21:30 [5] 1.96 km (10:59 / km) +508m 4:47 / km

Going for the segment up Ulriken. Didn't get the one I was going for because I stopped at the top and Strava counted that as part of my time : /

But I was 3rd to 5th out of 600+ people for the other segments there. So that's pretty good

The climb felt a lot like Tammany, just a longer. I felt surprisingly strong. I think if I try it again I'll be able to run a lot faster just because I know the route now.

Running 40:01 [3] 5.19 km (7:42 / km) +65m 7:15 / km

Saturday Jul 27 #

11 AM

Running 1:18:27 [3] 6.59 km (11:55 / km) +635m 8:02 / km

Running 1:34:26 [3] 13.64 km (6:55 / km) +330m 6:11 / km

Friday Jul 26 #

Note

In Bergen now for a few days to get out of orienteering for a bit. I wanted to see some fjords since I don't know when/if I'll ever be here again.

The physical training will continue to be high. Tapering down with a few high intensity sessions will start after this break.
6 AM

Running 40:00 [3] 7.63 km (5:15 / km) +81m 4:59 / km

Thursday Jul 25 #

11 AM

Running 5:04 [3] 0.76 km (6:38 / km) +5m 6:27 / km

Orienteering 1:06:35 intensity: (12:35 @3) + (54:00 @4) *** 7.47 km (8:55 / km) +142m 8:09 / km
26c

Intervals. Starting to get really into the terrain here. Mapping is making sense and I'm able to find the areas with decent runnability.

It's even warmer today (31C) than it was yesterday (29C). I like working out in these conditions due to the training effect from heat training. But today I'm better prepared for the heat than I was yesterday with 6L of water.

Running 5:00 [3] 0.72 km (6:55 / km) +10m 6:27 / km

2 PM

Orienteering 4:59 [3] 0.52 km (9:37 / km) +22m 7:56 / km

Orienteering 31:14 [4] *** 3.53 km (8:50 / km) +105m 7:42 / km
13c

Orienteering 5:00 [3] 0.66 km (7:34 / km) +2m 7:27 / km

Wednesday Jul 24 #

1 PM

Running 7:26 [3] 0.8 km (9:19 / km) +61m 6:45 / km

Orienteering 40:30 [4] 4.43 km (9:08 / km) +126m 8:00 / km
17c

The original plan was to do a double out here. This middle followed by intervals. But the heat (29C) got the best of me and I drank my 2L of water immediately when I got back to the car. I wasn't going to do another session without any water afterwards. So I accepted the situation and made my way home.

Running 6:00 [3] 1.03 km (5:50 / km) +17m 5:24 / km

Tuesday Jul 23 #

8 AM

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

3 PM

Running 1:00:00 [3] 10.64 km (5:38 / km) +206m 5:08 / km

Monday Jul 22 #

8 AM

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

10 AM

Running 10:00 [3] 1.49 km (6:43 / km) +37m 5:58 / km

Orienteering 1:12:51 [4] 9.06 km (8:02 / km) +215m 7:11 / km
16c

First course that I felt confident for more than 90% of the time. Good steps forward.

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