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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Aug 20, 2018:

activity # timemileskm+mload
  Orienteering5 4:13:13 22.43(11:17) 36.1(7:01) 86457c130.1
  Running5 2:45:00 16.31(10:07) 26.25(6:17) 41449.5
  Core O'Clock1 40:0014.0
  Total7 7:38:13 38.74 62.34 127857c193.6

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Monday Aug 20, 2018 #

11 AM

Orienteering 50:07 [4] *** 7.81 km (6:25 / km) +119m 5:58 / km
ahr:152 max:176 16c

Certainly not my best day so far at this NAOC. Luckily my teammates had given me enough of a lead that I was still able to come in front of the Canadians. (before map flip) (after map flip)

#4 is where I lost most of the time. I executed everything properly until the final section of the leg, which seems to be a trend here that could use some looking into and training. I believe I just lost focus and didn't go far enough left once I ticked off the spur on my right. Once I was at the reentrant up top I found enough depressions up top to thoroughly confuse me. The visibility here is also low enough that immediate relocation is difficult. Eventually I went back to where things made sense and attacked the hill again, this time successfully.

I think I would have done everything the same, but I need to remember that the final attack needs a higher level of focus than most of the leg.

No big problems after that, just a bit of confusion with the trails on the way to #7. I was having trouble estimating distance. I suppose I'm not used to a forest floor that soft and consequently was moving slower. Good thing to keep in mind.

Running 25:00 [3] 4.0 km (6:15 / km)

Sunday Aug 19, 2018 #

10 AM

Orienteering 40:03 [4] **** 5.53 km (7:14 / km) +230m 5:59 / km
ahr:148 max:177 18c

NAOC Middle, 2nd North American. Timo won in 31 minutes.

Spectacular middle terrain. I was running fast and clean for most of the course and then lost the win on #10. Things stopped looking as I expected them to and I got into a depression that I didn't know existed. I thought I could have been south of the control, but wasn't confident enough to start running north. I decided to go back, relocate, and attack again. Lost a lot of time in the process.

I think attacking through 13 followed by the depression would have been better. A bit more distance, but more confidence and better running.

Running 25:00 [3] 4.0 km (6:15 / km)

Saturday Aug 18, 2018 #

1 PM

Orienteering 1:30:18 [4] **** 13.65 km (6:37 / km) +320m 5:55 / km
ahr:159 max:175 23c

NAOC Long. 3rd North American. Timo burned through the course in 70 minutes.

I had two big mistakes on 1 and 2.

For 1 I decided to go straight after seeing how the green slash was mapped on the model map. It was very runnable on the model. It was not here. I should have taken the long way around.

For 2, I read the depression as a hill. I just didn't see the slope tags at 1:15,000 and was careless. I climbed the spur that had a similar orientation and after running for too long I realized something was off.

After that I just tried to maintain a decent pace and being reasonably clean. I knew I could pick up places in the final loop. And that's just what happened. I navigated well through the final section and picked up time and places.

Running 25:00 [3] 4.0 km (6:15 / km)

Friday Aug 17, 2018 #

Event: NAOC 2018
11 AM

Orienteering 30:00 [3] 3.95 km (7:35 / km) +72m 6:57 / km
ahr:152 max:174

Thursday Aug 16, 2018 #


Does anyone have experience with TrainingPeaks to create and manage training plans?
6 PM

Orienteering 42:45 [3] 5.16 km (8:17 / km) +123m 7:25 / km
ahr:157 max:183

Wednesday Aug 15, 2018 #

4 PM

Running 45:00 [3] 7.45 km (6:03 / km) +214m 5:17 / km
ahr:140 max:158

Tuesday Aug 14, 2018 #

Running 45:00 [3] 6.8 km (6:37 / km) +200m 5:46 / km

Core O'Clock 40:00 intensity: (10:00 @2) + (20:00 @3) + (10:00 @4)

Restarted the coach for Freeletics. Now it's focused on strength and endurance, not just endurance.

The workout today included 5 sets of 10 clapping pushups. Uffffff.

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