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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Dec 2, 2017:

activity # timemileskm+mload
  Running7 6:48:55 47.55(8:36) 76.53(5:21) 1522144.7
  Orienteering6 3:52:34 19.87(11:42) 31.98(7:16) 102493c125.2
  Core O'Clock2 55:0011.0
  Circuit Training2 30:006.0
  Supplementary Jog1 25:00 2.49(10:04) 4.0(6:15)5.0
  Total14 12:31:29 69.91 112.51 254693c291.9

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Saturday Dec 2, 2017 #

Core O'Clock 25:00 [2]

100 pushups, 20 pedestal, 5 minute calf raise, 10 minute plank

Circuit Training 15:00 [2]

Three circuits of functional strength routine
11 AM

Orienteering 41:15 [5] *** 5.0 km (8:15 / km) +220m 6:46 / km

GPS continued to stop. So no track.

Really fun middle. More technical than yesterday with low visibility in certain areas.

On the way to 11 I crossed the first stream mapped as orange. It was filled with rocks so I assumed I had hit the first rocky stream, then when I hit the final stream things stopped making sense. I backtracked to see where I had lost contact and finally understood the mapper's decision there.

Continue to be pushed around by the green and lost about 20 seconds from this on 12 and 13.

Goals for tomorrow are full speed, no mistakes and holding my bearing in thick green.

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

4 PM

Orienteering 49:41 [3] *** 5.8 km (8:34 / km) +109m 7:50 / km

GPS still turning off at times. I think I've figured out the problem. We'll see tomorrow.

Friday Dec 1, 2017 #

3 PM

Orienteering 26:32 [5] ** 5.27 km (5:02 / km) +195m 4:15 / km

Pretty simple middle in surprisingly physical terrain. The difficulty of orienteering depends in large part on how fast you go. Here I was at my physical limit.

Several mistakes in my attacks to the control, particularly at 3, 9, and 13. Probably lost about 30 seconds between extra distance and hesitation.

The final section was about pushing til the finish.

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

4 PM

Orienteering 32:06 [3] *** 3.62 km (8:53 / km) +100m 7:48 / km

Thursday Nov 30, 2017 #

11 AM

Running 2:15:02 [3] 24.17 km (5:35 / km) +772m 4:49 / km

Long run in the Wiss. Really enjoyed the sunny weather.

Wednesday Nov 29, 2017 #

7 AM

Supplementary Jog 25:00 [2] 4.0 km (6:15 / km)

4 PM

Running 1:10:00 [3] 14.0 km (5:00 / km) +150m 4:45 / km

Recovery jog in the Wiss with Abby
5 PM

Circuit Training 15:00 [2]

Functional strength circuit

3x Following Circuit
- Lateral squat x 12 (6 on each leg)
- Squat x 12
- One-legged squat x 10 each leg
- Lunge x 12 (6 each leg)
- Lateral push-off x 12 (6 each leg)
- Push off x 12 (6 each leg)

Tuesday Nov 28, 2017 #


Two announcements today:

The first, and most important, is that the application process for the Junior Development Team and Junior National team is open. You can find more information and the application itself here! This year we're focused on developing our juniors here; on teaching them how to train, review, and improve; on placing importance on our championships here before going abroad to knock some heads around; and on having fun with friends.

If your son or daughter, or simply a junior orienteer you know, is interested in learning more about orienteering, please encourage them to apply. We look forward to creating great memories for everyone involved.

Announcement number 2 is about my AthleteBiz page. If you're looking to buy anything through Running Warehouse or Amazon, please consider using my store.

It's quite simple. Click the link above to access "My Store" and then click on the "Shop Running Warehouse" link. Any purchase you make on the site after having gone through my store will provide me with a 10% commission. Don't forget to enter the ATHLETEBIZ promo code at the checkout to get more discounts.

I usually don't feel comfortable asking for money, but this AthleteBiz program has been really great in helping me maintain an elite orienteer lifestyle. There are LOADS of extra costs: shoes, clothes, travel, and more. I certainly don't regret it, but it puts a lot of strain on my finances. If you're going to shop on Running Warehouse or Amazon anyway, please go through my store and support me in my journey to the top. I need your support as my current pair of INOV8s are going to be very, very done in the next few weeks :) Thank you!
11 AM

Running 12:33 [3] 2.37 km (5:18 / km) +6m 5:14 / km

Running 42:19 [5] 10.39 km (4:04 / km) +276m 3:36 / km

Wissahickon Trail Classic Time Trial.

Fastest time by about 30 seconds

Running 14:01 [3] 2.1 km (6:41 / km) +88m 5:32 / km

6 PM

Core O'Clock 30:00 [2]

100 pushups, 20 pedestal, 5 minute calf raise, 20 pullups, 10 minute plank

Monday Nov 27, 2017 #

Running 1:20:00 [3] 15.0 km (5:20 / km) +230m 4:57 / km

Meditative run in the Wiss

Sunday Nov 26, 2017 #


Got stopped before the final exercise of the Harriman Thanksgiving camp by a park ranger who stated that he was ready to give me two tickets: one for going through a group campground and another for off-trail hiking. Oh and the first ticket apparently would have added pedophilia to my record as the campground is used by kids in the summer.

Welcome back to the US, although I hope it's just that ranger.
10 AM

Orienteering 38:00 [4] *** 5.3 km (7:10 / km) +150m 6:17 / km

One-person relay at Polebrook. We had a solid group of about 8 people starting. It was surprisingly motivating to have those people out there even if they weren't competing with me.

Unfortunately there were no streamers out, but it seemed like everyone got along fine without them. Another great session in the woods.

Running 15:00 [2] 2.5 km (6:00 / km)

3 PM

Orienteering 45:00 [3] **** 7.0 km (6:26 / km) +250m 5:27 / km

I only got to do part of this excellent course set by Luis Nogueira because of the incident I mentioned in the note. It's a shame. I hope these "rules" don't restrict future training in Harriman.

At least I got to navigate to the area and back from the Tiorati parking lot.

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