Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 15:

activity # timemileskm+mload
  Running7 4:26:32 29.54(9:01) 47.55(5:36) 997114.7
  Orienteering3 3:14:34 13.42(14:30) 21.6(9:00) 91238c78.2
  Biking4 1:45:01 29.2(16.7/h) 47.0(26.9/h)20.5
  Circuit Training1 20:0012.0
  Total12 9:46:07 72.17 116.15 190938c225.4

«»
2:00
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 15 #

12 PM

Running 13:00 intensity: (12 @1) + (3:17 @2) + (7:30 @3) + (2:01 @4) 1.51 km (8:38 / km) +45m 7:30 / km
ahr:137 max:153

Orienteering 1:35:02 intensity: (6:30 @1) + (11:51 @2) + (28:17 @3) + (40:17 @4) + (8:07 @5) **** 10.4 km (9:08 / km) +449m 7:31 / km
ahr:146 max:174

https://photos.app.goo.gl/W1ef9G579N6AzruJ8

Decent first half, but then I didn't get the tongo control and my mental state fell apart after that.

The two major controls where time was lost were 16 and 22.

16 was a pretty clear case of not being aggressive enough with the tongo. Lots of green and rocky ground, but I didn't have the right mentality going into it. For a leg like that, I need to focus more sticking to my compass no matter what. It's very easy for me to fall back into a more passive mindset.

22 was frustrating because it looks like I actually did spike the control, but I didn't see the flag. And once you're not sure where you are on that hillside, it's difficult for anything to make sense.

Days like today are when I ask myself if it's worth to focus this much on orienteering. It makes you wonder what's the point if, after so much training, you're still making the same mistakes and struggling to feel like you're improving.

At this stage, I think it's important to look at my personal big picture. Thinking back to when I was a teenager and going to JWOC. Technically I was awful. Really unstable. The main reason I was able to make it onto the JWOC teams was because I was fitter than most of the juniors at the time.

Comparing myself to where I was reminds me just how far I have in fact come. The precise navigation necessary in orienteering has never come as easy to me as it seems to come to others. At this point in my orienteering career, I expect it never will come easy. Some people seem to have a mind that molds easily to it and others don't.

But I obviously can improve and have drastically. But these days happen. It would have been nice to be where I am now years ago, but that's not my story. So, nose to the grindstone and enjoy the process.

Saturday Nov 14 #

11 AM

Running 40:00 intensity: (7 @1) + (53 @2) + (22:50 @3) + (15:08 @4) + (1:02 @5) 7.44 km (5:23 / km) +92m 5:04 / km
ahr:148 max:172

Was considering hill reps today. But kept it easy since I decided to go to the DVOA event tomorrow.

5x20/40 on the lake trail followed by 5x30/30 over rocky terrain.

Friday Nov 13 #

8 AM

Biking 20:01 intensity: (11:30 @1) + (4:03 @2) + (3:15 @3) + (1:13 @4) 10.0 km (30.0 kph)
ahr:113 max:157

3 PM

Running 9:59 intensity: (28 @1) + (22 @2) + (8:52 @3) + (17 @4) 1.18 km (8:27 / km) +86m 6:11 / km
ahr:138 max:150

Orienteering 41:55 intensity: (1:40 @2) + (22:35 @3) + (17:40 @4) **** 4.75 km (8:50 / km) +253m 6:58 / km
ahr:146 max:164 20c

https://photos.app.goo.gl/nsGCLP1hqUckbYup8

Stopped at 20 since we put a 40 minute limit on the courses. I was quite happy I made it that far considering how physical this terrain is.

This was the first time I actually felt physically strong in Mocanaqua, but I did have to dig into the primal zone to find the strength to really push over the rocks and through the veg.

Orienteering 5:14 intensity: (1:07 @3) + (4:07 @4) 0.73 km (7:10 / km)
ahr:153 max:165

Thursday Nov 12 #

Biking 35:00 [2] 14.0 km (24.0 kph)

7 PM

Running 1:10:00 intensity: (14 @1) + (3:15 @2) + (36:21 @3) + (30:10 @4) 14.3 km (4:54 / km) +275m 4:28 / km
ahr:145 max:161

Really wanted to get out for a night run through the city.

Just so hilly, there's a part of a street in the Hill Section neighborhood that cannot be paved because of how steep it is. It's cool to live in a city this hilly. It gives you plenty of options and gets you fit whether you like it or not. But ouch.

Wednesday Nov 11 #

1 PM

Biking 30:00 intensity: (15:56 @1) + (6:33 @2) + (3:57 @3) + (3:34 @4) 15.0 km (30.0 kph)
ahr:118 max:164

4 PM

Running 14:55 intensity: (14 @1) + (2:22 @2) + (12:19 @3) 2.66 km (5:36 / km) +93m 4:46 / km
ahr:134 max:144

Orienteering 52:23 intensity: (29 @1) + (15:24 @2) + (35:40 @3) + (50 @4) *** 5.72 km (9:10 / km) +210m 7:44 / km
ahr:133 max:152 18c

https://photos.app.goo.gl/xZgyvXLhMmzbiWgZ8

Not really technically challenging because I know this area too well now. Once it got dark then being precise started getting a little trickier, but still. Too easy technically.

Definitely not easy physically. Moving through this terrain is super tough between the blueberry, rocky ground, steep slopes, and other vegetation. But getting to run on sections of bare rock is super pleasant.

Running 23:38 intensity: (25 @1) + (14:45 @2) + (8:28 @3) 3.81 km (6:12 / km) +60m 5:45 / km
ahr:126 max:147

Tuesday Nov 10 #

Circuit Training 20:00 [4]

300 rep kettlebell workout + hamstring exercises
4 PM

Running 1:05:00 intensity: (7 @1) + (39 @2) + (11:23 @3) + (49:55 @4) + (2:56 @5) 10.3 km (6:19 / km) +269m 5:35 / km
ahr:156 max:176

Those new hamstring exercises absolutely destroyed my hamstrings and left me on the struggle bus for this. That's positive, I suppose.

Monday Nov 9 #

10 AM

Biking 20:00 intensity: (6:16 @1) + (10:57 @2) + (2:47 @3) 8.0 km (24.0 kph)
ahr:117 max:146

Looking to sign up for QOC's event in December, but also waiting to see where this current spike in cases goes.
4 PM

Running 30:00 intensity: (15 @1) + (1:40 @2) + (8:05 @3) + (20:00 @4) 6.35 km (4:43 / km) +77m 4:27 / km
ahr:148 max:163

« Earlier | Later »