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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 30 days ending Apr 30, 2015:

activity # timemileskm+mload
  Cycling21 16:35:00 262.84(15.8/h) 423.0(25.5/h)289.5
  Running16 13:45:00 105.14(7:51) 169.2(4:53) 1350247.5
  Orienteering9 6:05:38 33.82 54.42 756110 /124c88%119.7
  Total31 36:25:38 401.79 646.63 2106110 /124c88%656.7

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Thursday Apr 30, 2015 #

Cycling 15:00 [3] 7.0 km (28.0 kph)

Commute. I wanted to train today, but travelling to Albacete made it impossible.

Wednesday Apr 29, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute

Tuesday Apr 28, 2015 #

Cycling 1:30:00 [3] 35.0 km (23.3 kph)

Commute and ride to Navalahija

Orienteering 45:00 [3] *** 8.0 km (5:38 / km)

Line-O in Navalahija. I did see an angry family of wild boars while I was out there. That made me go off my line.

Quick route has informed that I deviated verrrrrrry little from my line. This is much easier on a map that is only open fields.

Monday Apr 27, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute

Sunday Apr 26, 2015 #

Cycling 1:40:00 [3] 40.0 km (24.0 kph)

Riding to and back from the Cab Med map for the downhill course.

Orienteering 42:00 [3] *** 5.2 km (8:05 / km)
spiked:40/45c

Downhill course on the Cabeza Mediana map. 350 meters down in 5k. I had to take a 10 minute break halfway through because weather conditions got to be dangerous. Lots of lightning very close to me convinced me that being on an open hillside significantly higher than the surroundings wasn't a good idea. I sought shelter, shielded myself with my map from the insane hailstorm and then got back to it when it finished. Great adventure.

No significant errors. I couldn't run quickly because of the slick rock. I have got to get some spikes. Downhill courses go by fast.

Saturday Apr 25, 2015 #

Cycling 2:00:00 [3] 50.0 km (25.0 kph)

Biking to Colmenar and then down to Moratalaz for a BEDA TEST!!

Orienteering 1:30:00 [3] 13.0 km (6:55 / km)

Line-O in Chaparral de las Viñas. I had to diverge from the line a few times because: a) the white woods were not very clean and b) when cows take a defensive stance I go around.

This was good training. I should do this more and faster.

Friday Apr 24, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute

Running 1:10:00 [3] 13.0 km (5:23 / km)

Easy run with the new roomie Emilio. He said he was able to keep whatever pace I held, but fell off as soon as we entered the trail. I needee an easy run.

Thursday Apr 23, 2015 #

Running 1:10:00 [3] 14.0 km (5:00 / km)

El tranco and quebrantaherraduras.

Cycling 30:00 [2] 14.0 km (28.0 kph)

Commute

Wednesday Apr 22, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute

Tuesday Apr 21, 2015 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km

Easy run out on Reservoir Hill. Took the Super Elite long course from POM 2014. Tough to read. Tough course too.

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commuting

Monday Apr 20, 2015 #

Cycling 40:00 [3] 18.0 km (27.0 kph)

Commute and groceries.

Sunday Apr 19, 2015 #

Orienteering 1:15:02 [3] *** 9.1 km (8:15 / km) +240m 7:17 / km
spiked:15/19c

Navaleno Intermediate Distance

Bad race. I was feeling quite a bit sicker now than I was yesterday. Oh well. Sucks but I still got out there.

Woods were still beautiful.

Error time: 8:00

Errors:
-Fumbling in the control area.
-Choosing one of the slowest ways down a slippery hillside.

Solutions:
-Choose visible attackpoints.
-More corridors.
-Get shoes with spikes.

Running 20:00 [3] 4.0 km (5:00 / km)

15 minute warm up. 5 minute cool down.

Saturday Apr 18, 2015 #

Orienteering 34:54 [3] *** 4.5 km (7:45 / km) +200m 6:21 / km
spiked:17/20c

Middle Distance in Navaleno.

Good race. Unfortunately I started to feel like I had a cold shortly before starting. I couldn't physically push myself as much. Oh well. Good thing it happened now and not later. Really beautiful woods.

Got out in the forest after the race for the 8-9 leg which I screwed up. Reran the leg and ended up cutting off 1:50 even feeling as tired as I was. 3rd overall.

Error time: 2:30

Errors:
-Running off bearing
-Not using contours correctly.

Solutions:
-More corridors!!

Running 20:00 [3] 4.0 km (5:00 / km)

10 minute warm up and cool down

Friday Apr 17, 2015 #

Running 45:00 [3] 9.0 km (5:00 / km)

Easy run around Soto.

Thursday Apr 16, 2015 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km

Run out on resevoir hill watching my heart rate the whole time. Kept it in zone 3. Felt strong.

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute

Wednesday Apr 15, 2015 #

Cycling 45:00 [3] 18.0 km (24.0 kph)

Commute and groceries.

Tuesday Apr 14, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute.

Running 1:00:00 [3] 12.0 km (5:00 / km) +250m 4:32 / km

Exploring La pedri

Note

I have been reading a few articles on orienteering technique lately. I have decided to adopt the method of no training without a map. So on my past few runs I have brought a map and done route choice, course visualization, and orienteering process.

When I finish the course on the map, I visualize one of my races at WOC. According to what I have studied about psychology, in university, with a sports psychologist, and through self-study, the human mind does not differentiate between reality and mental images. So this visualization should help practice.

Monday Apr 13, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute.

Sunday Apr 12, 2015 #

Orienteering 14:29 [3] ** 2.9 km (5:00 / km) +80m 4:23 / km
spiked:21/21c

A park sprint in Parque del Oeste. Very easy, but very fast and fun. No mistakes, just some routes I ran too slowly on.

Running 15:00 [3] 2.5 km (6:00 / km)

Warm up and cool down.

Cycling 45:00 [3] 20.0 km (26.7 kph)

To Maud's and back for dinner and training talk.

Saturday Apr 11, 2015 #

Cycling 2:30:00 [3] 53.0 km (21.2 kph)

Biking to Villalba and then back from El Escorial.
10 AM

Orienteering 30:49 [3] **** 5.04 km (6:07 / km) +142m 5:21 / km

Corridor-O in Peguerinos. We did this as a warmup before our downhill course. The goal was to do as much corridor as possible. We had a penalty for each time we went outside the corridor. Conclusion after looking at the 3drerun. I need to do more corridors. I run really inefficiently and add far too much distance onto my course.
11 AM

Orienteering 33:23 [4] *** 6.68 km (5:00 / km) +94m 4:40 / km
spiked:17/19c

Downhill training in Peguerinos. I was going VERY fast with Richi, Rorri, and Luis Nog. We started in waves of 4. Very fun. Luis Nog 32 low. Rorri 32 high, RIchi 33:20 and me just behind.

Friday Apr 10, 2015 #

Running 1:10:00 [3] 15.0 km (4:40 / km) +300m 4:15 / km

Quick trip into La Pedri. Return trip along the Manzanares.

Cycling 30:00 [2] 14.0 km (28.0 kph)

Commute.

Thursday Apr 9, 2015 #

Running 1:00:00 [3] 13.0 km (4:37 / km)

Easy run out towards reservoir hill.

Cycling 30:00 [2] 14.0 km (28.0 kph)

Commute

Wednesday Apr 8, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commuting.

Tuesday Apr 7, 2015 #

Running 1:00:00 [3] 13.0 km (4:37 / km)

Easy run around Manza before the sun went down. Down to the reservoir and up the hill behind it.

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commuting

Sunday Apr 5, 2015 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +400m 4:17 / km

Connecting trails at random in the Wiss. Went to explore the, unfortunately, recently burned area. 5x20/40's at the end.

Saturday Apr 4, 2015 #

Orienteering 1 [3]

Super secret training on the Billygoat map. Can't share anything... except that I'm jealous of those who will run a mass start in this race. So fun!

Friday Apr 3, 2015 #

Running 1:05:00 [3] 14.0 km (4:39 / km)

Night run in the Wiss with my ultra super powered head light. Great night out in the woods. Warm and misty. Word.

Thursday Apr 2, 2015 #

Running 30:00 [3] 6.0 km (5:00 / km)

Easy run with Abigail at Ralph Stover State Park. High rocks is a beautiful view.

Wednesday Apr 1, 2015 #

Running 1:00:00 [3] 13.7 km (4:23 / km)

Easy run with the one and only Zoolander. Great to catch up with him.

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