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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Jun 16, 2019:

activity # timemileskm+mload
  Running6 5:16:36 31.61(10:01) 50.88(6:13) 912109.2
  Orienteering5 4:36:43 19.33(14:19) 31.11(8:54) 828122c98.8
  Circuit Training2 55:0022.8
  Total10 10:48:19 50.95 81.99 1740122c230.8

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MoTuWeThFrSaSu

Sunday Jun 16, 2019 #

1 PM

Running 10:07 [3] 1.56 km (6:30 / km) +39m 5:46 / km

Orienteering 52:22 intensity: (42:22 @3) + (10:00 @4) **** 5.21 km (10:03 / km) +83m 9:18 / km
15c

Eric W offered to put out streamers for us. So I decided the map I most wanted to run on with streamers was Wolf Springs. Thank you, Eric!

Easy going at first, but it quickly got VERY difficult. I love having a technically challenging map around me. It'd be great to have a real map, but this is pretty darn good too.

https://photos.app.goo.gl/aM8cUvs9EJtDyV67A

Running 5:00 [3] 0.69 km (7:17 / km) +9m 6:50 / km

7 PM

Running 15:02 [3] 2.57 km (5:51 / km) +5m 5:48 / km

Running 48:24 intensity: (33:24 @3) + (15:00 @5) 8.74 km (5:32 / km) +29m 5:27 / km

6x800 @ 2:30-:37 on 2:30 recovery and 4x400 @70 on 2:00 recovery if I was feeling strong.

Felt stronger as the workout went on. But when I started the first 400, I could tell I had done enough for the day. Step by step.

Saturday Jun 15, 2019 #

Circuit Training 30:00 intensity: (10:00 @2) + (10:00 @3) + (5:00 @4) + (5:00 @5)

12 PM

Running 10:00 [3] 1.41 km (7:06 / km) +25m 6:32 / km

Orienteering 56:43 intensity: (41:43 @3) + (15:00 @4) **** 5.27 km (10:46 / km) +133m 9:34 / km
18c

Hickory Run.

One or two losses of map contact. Really tricky when the leaves come out.

https://photos.app.goo.gl/SvQnrgYugzpXtvbo6

Running 10:00 [3] 1.16 km (8:37 / km) +12m 8:12 / km

Friday Jun 14, 2019 #

12 PM

Running 1:50:00 intensity: (1:35:00 @3) + (15:00 @4) 17.53 km (6:17 / km) +603m 5:21 / km

Thursday Jun 13, 2019 #

5 PM

Orienteering 1:10:00 [3] *** 7.65 km (9:09 / km) +259m 7:49 / km
20c

https://photos.app.goo.gl/SuyoPuwMNYWEvW7T9

Stony Run with the crew. A lot slower going with summer vegetation. Loads of ferns. But still really, really nice terrain. Super fun.

Wednesday Jun 12, 2019 #

5 PM

Running 30:23 [3] 4.74 km (6:25 / km) +102m 5:47 / km

Orienteering 13:19 [4] ** 3.0 km (4:26 / km) +58m 4:03 / km
10c

Orienteering 9:34 [4] ** 2.01 km (4:46 / km) +31m 4:25 / km
25c

Orienteering 4:45 [4] ** 1.09 km (4:22 / km) +14m 4:06 / km
20c

Running 20:01 [3] 3.12 km (6:25 / km) +64m 5:50 / km

Tuesday Jun 11, 2019 #

Circuit Training 25:00 intensity: (5:00 @2) + (10:00 @3) + (10:00 @4)

4 PM

Orienteering 1:10:00 [3] *** 6.88 km (10:10 / km) +250m 8:37 / km
14c

Monday Jun 10, 2019 #

8 PM

Running 57:39 [3] 9.38 km (6:09 / km) +25m 6:04 / km

Very sore. But glad to get out.

We've got a whole crew here now. A friend from Spain is visiting and now we've got Peter, Siri, and Julia all staying over to train. Good to have a training group together even just for a few weeks.

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