Training Log Archive: GswedeIn the 28 days ending Feb 28, 2018:
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Wednesday Feb 28, 2018 #
Orienteering 35:43 [4] *** 6.44 km (5:33 / km) +43m 5:22 / km
ahr:158 max:177 25c
Running 30:00 [2] 5.0 km (6:00 / km)
Orienteering 50:46 [3] **** 6.2 km (8:11 / km) +150m 7:18 / km
ahr:148 max:166 20c
Running 30:00 [3] 5.0 km (6:00 / km)
Tuesday Feb 27, 2018 #
Orienteering 1:08:51 [4] *** 11.48 km (6:00 / km) +100m 5:45 / km
ahr:158 max:182 27c
Running 30:00 [2] 5.0 km (6:00 / km)
Orienteering 51:56 [3] **** 7.14 km (7:16 / km) +220m 6:18 / km
ahr:163 max:190 20c
Running 20:00 [2] 3.0 km (6:40 / km)
Monday Feb 26, 2018 #
Running 45:00 [3] 10.0 km (4:30 / km) +80m 4:20 / km
Sunday Feb 25, 2018 #
Running 45:00 [3] 8.5 km (5:18 / km)
Saturday Feb 24, 2018 #
Orienteering 1:39:02 [4] *** 16.07 km (6:10 / km) +423m 5:27 / km
ahr:158 max:193 32c
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Friday Feb 23, 2018 #
Running 35:01 [3] 6.22 km (5:38 / km) +115m 5:09 / km
ahr:153 max:167
Core O'Clock 20:00 [2]
Circuit Training 20:00 [2]
Orienteering 24:16 [3] 4.83 km (5:01 / km) +52m 4:46 / km
ahr:142 max:156 25c
Running 30:00 [2] 5.0 km (6:00 / km)
Thursday Feb 22, 2018 #
Orienteering 9:51 [5] 2.21 km (4:28 / km) +45m 4:03 / km
ahr:146 max:164 16c
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Orienteering 9:22 [5] 2.04 km (4:36 / km) +94m 3:44 / km
ahr:150 max:162 9c
Running 20:00 [2] 3.0 km (6:40 / km)
Orienteering 9:32 [5] 1.95 km (4:54 / km) +66m 4:11 / km
ahr:143 max:158 12c
Running 20:00 [2] 3.0 km (6:40 / km)
Wednesday Feb 21, 2018 #
Note
"In the forest we need to create our lines in the terrain with the basic visible features. In sprint, those lines already exist and we just need to choose them."
"I use a baseplate compass to better hold to an azimuth."
"I do this in terrain where you can run straight. I tried this in Switzerland and I wished I had a thumb compass."
"I use a large baseplate so I can shoot a better azimuth."
"The further north you go, the slower the needle works."
"I would never take a compass made for Scandinavia to France. That would be a disaster for me."
Orienteering 1:00:00 [3] *** 5.06 km (11:51 / km) +261m 9:25 / km
ahr:136 max:181 12c
Tuesday Feb 20, 2018 #
Note
Orienteering 18:08 [5] ** 3.79 km (4:47 / km) +111m 4:10 / km
ahr:151 max:160 17c
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
Orienteering 19:32 [5] 4.43 km (4:25 / km) +57m 4:09 / km
ahr:153 max:170
Running 20:00 [2] 4.0 km (5:00 / km)
Monday Feb 19, 2018 #
Running 35:12 [3] 5.48 km (6:25 / km) +75m 6:01 / km
ahr:158 max:179 23c
Orienteering 46:26 [3] *** 6.32 km (7:21 / km) +237m 6:11 / km
ahr:148 max:166 41c
Sunday Feb 18, 2018 #
Note
I'm not particularly interested in sprints myself; it's just not what motivates me. But it is very beneficial as a coach to be here learning about sprints from world champion sprinters.
It's particularly interesting as they'll be testing out the proposed knockout sprint format. It'll be great to see how it works in person.
Also since my friend Pau is one of the head organizers, I'll get to provide the commentary in English and Spanish for these events.
Orienteering 52:16 [4] **** 7.43 km (7:02 / km) +314m 5:49 / km
ahr:158 max:184 23c
Running 25:00 [2] 4.0 km (6:15 / km)
Saturday Feb 17, 2018 #
Orienteering 1:47:47 [4] *** 15.39 km (7:00 / km) +642m 5:48 / km
ahr:162 max:181 28c
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
Friday Feb 16, 2018 #
Running 50:00 [3] 10.0 km (5:00 / km)
17c
Core O'Clock 25:00 [2]
Wednesday Feb 14, 2018 #
Running 50:00 [3] 10.0 km (5:00 / km) +200m 4:33 / km
Core O'Clock 25:00 [2]
Tuesday Feb 13, 2018 #
Note
I start at 5:00:23 am on the East Coast
Orienteering 1:22:34 [4] ** 18.71 km (4:25 / km) +323m 4:04 / km
ahr:161 max:184 31c
The chase start long on the final day of POM.
Pretty good race overall. I ran with Matjaz Stanfel, one of the best Croatians, for most of the race. After the race he and I went over the race a little bit and he told me some really cool things:
"Wow! You had some great speed out there! You had a group of 4 or 5 guys behind you for about 12 controls and you were the only one navigating! Do you have a European club? Would you want to run for Malungs?"
If that's not good news for a US-based orienteer then I don't know what is. We're making this happen while training in the US, bit by bit.
Running 25:00 [2] 4.0 km (6:15 / km)
Monday Feb 12, 2018 #
Orienteering 33:25 [5] ** 7.85 km (4:16 / km) +135m 3:55 / km
ahr:155 max:165 26c
Top 40!
Pretty good middle on extremely fast terrain. 39th place and 4:30 behind Matthias Kyburz. Started to have problems with thinking clearly towards the end on 18-19 (I started running to 12) and going to the wrong rock cluster at 21. Tomorrow will be an interesting chase start.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Sunday Feb 11, 2018 #
Orienteering 1:32:08 [4] ** 20.1 km (4:35 / km) +424m 4:09 / km
29c
A realllllly fast long on Day 2. I didn't get tired because of the distance, but rather pushing that hard for 90 minutes. A few stupid mistakes when I started to lose focus and didn't check the exists from the controls.
GPS isn't syncing this activity. So no GPS track, just hand drawn routes.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Saturday Feb 10, 2018 #
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Orienteering 36:43 [4] 8.55 km (4:18 / km) +102m 4:03 / km
ahr:155 max:166 22c
Friday Feb 9, 2018 #
Orienteering 40:02 [3] 6.08 km (6:35 / km) +118m 6:00 / km
ahr:159 max:182 10c
Thursday Feb 8, 2018 #
Orienteering 42:46 [3] *** 6.16 km (6:56 / km) +95m 6:26 / km
ahr:164 max:185 22c
Very nice to get onto terrain different from what we've been sampling over the past few days. Need to check the exits from controls more often as can be seen in 12-13 and 17-18. Otherwise not bad. Tired. Time to rest before POM.
Orienteering 45:44 [3] *** 7.18 km (6:22 / km) +158m 5:44 / km
ahr:162 max:189 12c
We did this as a mass start. I was once again reminded how my Achille's heel is running around others who can hold a pace with me... need to train that. I lost the others after 1 and 2. After that I actually ran pretty well and navigated well. Went from 7 to 15 and then back home. Really fun terrain, didn't have to fight as much.
Wednesday Feb 7, 2018 #
Orienteering 1:02:23 [3] **** 6.7 km (9:19 / km) +212m 8:03 / km
ahr:152 max:181 20c
Orienteering 59:01 [3] **** 6.66 km (8:51 / km) +211m 7:39 / km
ahr:144 max:174 13c
Tuesday Feb 6, 2018 #
Orienteering 58:13 [3] *** 8.92 km (6:32 / km) +209m 5:51 / km
ahr:158 max:184 25c
Really fun intervals with the españoles and Attunda. I was reminded how out of the habit I am of running this quickly and with 7-8 other people who can run very quickly through the woods. Pretty nice to get back to it, while also a little frustrating. The wheels started to come off at 10, 11, and 12. I stopped at 12 when I wasn't orienteering properly and took the next few minutes to refocus. That worked pretty well. There wasn't any streamer at 22 so I went to everyone else's control, but I should have been confident in my navigation.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Orienteering 1:23:47 [3] *** 11.37 km (7:22 / km) +378m 6:19 / km
ahr:151 max:192 12c
Monday Feb 5, 2018 #
Orienteering 1:20:10 [3] **** 9.6 km (8:21 / km) +425m 6:50 / km
ahr:153 max:171 19c
Sunday Feb 4, 2018 #
Orienteering 36:09 [2] 2.55 km (14:10 / km) +106m 11:44 / km
ahr:117 max:157
Orienteering 54:21 [3] 5.77 km (9:25 / km) +197m 8:03 / km
ahr:139 max:156
Saturday Feb 3, 2018 #
Cross-training 6:00:00 [1]
Friday Feb 2, 2018 #
Running 50:00 [3] 10.5 km (4:46 / km) +250m 4:15 / km
Thursday Feb 1, 2018 #
Running 50:00 [3] 10.0 km (5:00 / km) +200m 4:33 / km
Core O'Clock 20:00 [2]
Circuit Training 15:00 [2]