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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Running7 7:53:02 47.05(10:03) 75.72(6:15) 2547151.2
  Orienteering1 51:37 3.78(13:40) 6.08(8:29) 25918c28.5
  BBA2 40:00 3.6(11:06) 5.8(6:54) 1408.0
  Ski2 31:50 5.0(6:22) 8.04(3:57) 5193.2
  Biking1 20:00 4.97(14.9/h) 8.0(24.0/h) 1004.0
  Total12 10:16:29 64.4(9:34) 103.64(5:57) 356418c194.9

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MoTuWeThFrSaSu

Sunday Feb 2 #

3 PM

Running 2:30:00 [3] 22.82 km (6:34 / km) +849m 5:33 / km

Saturday Feb 1 #

7 AM

Running 33:00 [3] 6.55 km (5:02 / km) +74m 4:46 / km

4 PM

Ski 23:22 [1] 6.18 km (3:47 / km) +365m 2:55 / km

6 PM

Ski 8:28 [1] 1.86 km (4:33 / km) +154m 3:13 / km

Friday Jan 31 #

8 AM

Biking 20:00 [2] 8.0 km (24.0 kph) +100m

Different style of BBA today
4 PM

Running 1:15:00 [3] 12.01 km (6:15 / km) +413m 5:20 / km

Thursday Jan 30 #

BBA 20:00 [2] 3.0 km (6:40 / km) +70m 5:58 / km

Brought along a TSS exercise. Probably should have worn gloves though because the fingers went numb after 5 minutes.

Note

I was recently approached about translating a book by Alberto Mínguez, the former coach of the Spanish national team.

The book is quite the hit in Spain. I certainly can recommend it after having read it.

It's a different style from many other orienteering books because it combines real stories, fictionalized stories, and practical advice for training and competition based on scientific studies.

You can read my teaser translation of it here: https://drive.google.com/open?id=1hEjzdEaEULVTilDW...

We're trying to gauge the level of interest before continuing the translation.

Would anyone be interested in reading a book like this?
4 PM

Running 10:41 [3] 1.3 km (8:14 / km) +60m 6:41 / km

Orienteering 51:37 intensity: (5:00 @1) + (46:37 @4) *** 6.08 km (8:29 / km) +259m 7:00 / km
18c

Really fun session on Haystack Mountain. Everything was pretty accurate. Extremely grateful that the technology exists to make maps like this. Also grateful for the people who have taught me the process for it.

Map: https://photos.app.goo.gl/a6wv6vFzYVVnkTat7

I also tried out what Jagge had mentioned--placing controls in places without clear features. It worked pretty well and was also quite challenging. The app "punched" 9 before I actually hit the point, but I was close enough that I would have seen the flag had there been one. Looking for blank spots instead of features meant I had to rely much more on my surroundings, my compass, and on my ability to judge distance. Definitely recommend as a training method.

12 was a weird one. The ridge running down to it is actually a fairly open field, but there are enough trees nearby that KP mapped it as white forest. I got confused thinking that I had somehow gotten onto the ridge to the north. Also, in April they did a controlled burn in parts of the forest and one of those bits is right where my line got squiggly near 12. I couldn't find the green!

Once I figured out what was happening I punched 12 and then took 30 seconds to breathe, refocus, and get back into it. Making the most of every step out there.

Running 10:00 [3] 1.52 km (6:34 / km) +16m 6:14 / km

Wednesday Jan 29 #

BBA 20:00 [2] 2.8 km (7:09 / km) +70m 6:21 / km

I was originally planning on omitting BBA this training cycle to dedicate those minutes to making each day's main training session longer. But I need some reason to get out for some fresh air before I start working from home.

Otherwise I am unfocused for a large part of the day.
3 PM

Running 24:21 [3] 4.17 km (5:50 / km) +81m 5:19 / km

Running 1:00:00 intensity: (29:00 @3) + (31:00 @4) 9.23 km (6:30 / km) +574m 4:58 / km

2x River To Gate on the powerline trail.

I like this one because it starts out very steep and gets my heart rate and gets leds steep as you climb, meaning I have to consciously move my legs faster to get a good workout. I struggle to do that, so it means I'm working on a weakness.

Loads of rocks and ice. A few inches of snow towards the top also. Excellent conditions.

Currently 170 entries in ME at the Maximus O-Meeting. Registration closes on Sunday.

Tuesday Jan 28 #

4 PM

Running 1:15:00 [3] 11.78 km (6:22 / km) +408m 5:26 / km

Monday Jan 27 #

4 PM

Running 35:00 [3] 6.34 km (5:31 / km) +72m 5:13 / km

Clearing the mind and the legs

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