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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Dec 10, 2017:

activity # timemileskm+mload
  Running7 6:20:00 40.51(9:23) 65.2(5:50) 1250141.2
  Orienteering3 4:33:00 22.12(12:20) 35.6(7:40) 98073c81.9
  Circuit Training2 30:006.0
  Core O'Clock1 25:005.0
  Coreworkout1 25:005.0
  Total8 12:13:00 62.63 100.8 223073c239.1

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

Orienteering 3:00:00 [3] *** 22.0 km (8:11 / km) +550m 7:16 / km
34c

Two courses on French Creek North from a DVOA A-meet a few years ago. Really great course design by Sandy F. Loads of fun.

Good weather. About 34°F and sunny with snow ranging from ankle deep to halfway up my shin. Made for a very tiring long run.

The first was the blue and the second was the green with a maze overlay. I just ordered the ant + stick for my Garmin. So I'll upload the quickroute image to see how I did in a few days.






Side note: I may have figured out a way to configure my watch to take laps at each control point. If I get confirmation from my GPS that I'm in, or very near, the right location, I won't need streamers for many training sessions. I'll be testing this over the coming weeks.

GPS orienteering like this could be very beneficial, particularly in the US, and even more so for me to coach my juniors. More info to come as I test it.

Saturday Dec 9, 2017 #

Running 1:15:00 [3] 14.0 km (5:21 / km) +250m 4:55 / km

First snow run of the season.

Makes for a pretty good terrain running session while on the trails. Very happy to be back

Core O'Clock 25:00 [2]

A different type of core o'clock today. The driveway needs to be shoveled.

Friday Dec 8, 2017 #

11 AM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km)

Running 25:00 [5] 5.0 km (5:00 / km)

8x440 meters in the forest on a 90 second recovery.

Times between 1:38 and 1:48
4 PM

Running 45:00 [3] 8.0 km (5:38 / km) +120m 5:14 / km

Circuit Training 15:00 [2]

Functional strength routine

Thursday Dec 7, 2017 #

10 AM

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

Orienteering 45:00 [3] *** 6.5 km (6:55 / km) +200m 6:00 / km
20c

Session on Mt. Penn testing the GPS orienteering app. Mixed results.

3 PM

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

Orienteering 48:00 [3] *** 7.1 km (6:46 / km) +230m 5:49 / km
19c

Taking advantage of the one-hour drive up to do a second training. Selected the wrong course for GPS orienteering. Can't blame the machine for human failure.

Legs were still very tired from the hill workout. Probably would have been better to do this tomorrow.

Wednesday Dec 6, 2017 #

Running 1:15:00 [3] 14.0 km (5:21 / km) +200m 5:00 / km

Recovery day. Testing out the GPS Orienteering app. It takes some getting used to.

Coreworkout 25:00 [2]

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

Circuit Training 15:00 [2]

Functional strength routine

Tuesday Dec 5, 2017 #

3 PM

Running 1:40:00 intensity: (1:17:00 @3) + (23:00 @5) 15.0 km (6:40 / km) +680m 5:26 / km

Hill intervals. Ouch.

Plan was 3x(3xA-hill, 1x Andorra Hill to meadow) with jog down recovery. Died on the last three, considered stopping, didn't.

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