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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 30 days ending Sep 30, 2015:

activity # timemileskm+mload
  Cycling22 24:40:00 338.65(13.7/h) 545.0(22.1/h)171.0
  Running18 15:00:00 114.33(7:52) 184.0(4:53) 1600270.0
  Orienteering8 11:19:00 48.65(13:57) 78.3(8:40) 192044 /47c93%329.4
  Total30 50:59:00 501.63(6:06) 807.3(3:47) 352044 /47c93%770.4

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Wednesday Sep 30, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Running 1:00:00 [3] 13.0 km (4:37 / km) +200m 4:17 / km

Parque del Oeste with Manu. Both he and decided not to let our competitive sides get the best of us.

Tuesday Sep 29, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

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

Cdc run alone. Legs are feeling the climb.

Monday Sep 28, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Sunday Sep 27, 2015 #

Running 2:15:00 [3] 22.0 km (6:08 / km) +1050m 4:57 / km

Long run up to Siete Picos. Good day! I felt really strong the whole time.

Saturday Sep 26, 2015 #

Orienteering 1:15:00 [3] 11.0 km (6:49 / km) +450m 5:40 / km

Lidar run in La Machota. We kept pretty slow. Lidar is good for basic orienteering but not specific stuff.

Friday Sep 25, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Running 50:00 [3] 11.0 km (4:33 / km)

Manu and I decided to keep it shorter. But the pace was quite fast by the end of it.

Thursday Sep 24, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Running 1:00:00 [3] 12.5 km (4:48 / km)

Easier run than yesterday. Probably because I ran alone.

Wednesday Sep 23, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

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

Solid run in CDC with Manu. Once again he and I both picked up the pace a lot.

Tuesday Sep 22, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Monday Sep 21, 2015 #

Cycling 1:15:00 [1] 29.0 km (23.2 kph)

Running 30:00 [3] 7.0 km (4:17 / km)

Easy morning run. Mostly shaking out the legs.

Sunday Sep 20, 2015 #

Orienteering 51:08 [4] **** 5.3 km (9:39 / km) +210m 8:03 / km

Middle at MK 2015 on updated map in Cercedilla.

Terrible race in cool terrain. The map was iffy in a few spots. But my erros were what did me in. I also was quite unmotivated after the second large error.


Error time: 11:58

Errors:
-Poor entry to controls and subsequent wandering.

Causes:
-Lack of attackpoints for certain controls.

Solutions:
-Look for attackpoints.

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

Testing out routes again after the race. Doing them correctly this time.

On control 2 I took off 3:42

On control 15 I took off 4:16

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

10 minute warmup and cooldown with warmup routine included.

Saturday Sep 19, 2015 #

Orienteering 1:21:03 [4] **** 10.6 km (7:39 / km) +410m 6:24 / km

Long at MK2015 on new map of area between Navacerrada and Cercedilla

Happy with my race. Only a few mistakes. Not too difficult. Mostly a very physical race.

Error time: 3:57

Errors:
-Getting ahead of myself and not knowing where I was.

Causes:
-Losing map contact.

Solutions:
-Concentration at all times. From start to finish. I have to train this more. I've got time to train it though.

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

10 minute warmup and cooldown with warmup routine included

Friday Sep 18, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Thursday Sep 17, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Running 1:00:00 [3] 14.0 km (4:17 / km)

Good run with a great temperature in CDC

Wednesday Sep 16, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Running 50:00 [3] 11.0 km (4:33 / km)

CDC night run. Reallllly nice to get out there

Tuesday Sep 15, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Monday Sep 14, 2015 #

Cycling 1:30:00 [1] 34.0 km (22.7 kph)

Orienteering 1:00:00 [4] **** 8.0 km (7:30 / km)
spiked:5/5c

A great night-o with Richi and the lechones in La Berzosa. Set up was a round map with no north lines and a "star of death" as Richi called it.

5 controls, 5 separate mass starts. We were rolling quite fast each time. Really good to work on competitive orienteering speed.

Error time: 3:00

Errors:
-Taking slow routes when there were clearly faster ones.
-Losing map contact.

Causes:
-I was worried about going in a group. So I took the slow route when there were clearly faster ones.
-When in a group I was too focused on maintaining speed with the group than maintaining map contact.

Solutions:
-Stay with groups if it's the fastest route. It may even be faster simply because there are people.
-Map contact is key. You may not be able to maintain it with as much detail, but you cannot lose it and expect to attack control in the correct way consistently.

Sunday Sep 13, 2015 #

Orienteering 1:00:30 [4] 4.4 km (13:45 / km) +250m 10:42 / km

Middle distance at 1st Trofeo Escondite in Canto del Pico.

Bad race. But oh well. I was exhausted and unfocused.

Error time: 10:15

Errors:
-Attacking controls without clear reference points.

Causes:
-Distraction. I was thinking about other things the entire race. I suppose because it's early season I felt I didn't nerd to focus.

-Carelessness. I was just running without a plan in manu cases.

Solution:
-Focus on attackpoints and being present as part of my pre-race routine. One of the three things I focus on.

Orienteering 1:00:00 [2] *** 6.0 km (10:00 / km)
spiked:14/14c

More control setting and pick up.

Saturday Sep 12, 2015 #

Orienteering 1:04:24 [4] **** 8.5 km (7:35 / km) +245m 6:37 / km
spiked:14/17c

Long distance at 1st Trofeo Escondite on Altos de la Solana.

I helped put out controls so this race is unofficial.

I was able to roll very quickly through the course. Even so I made a few key errors.

Error time: 4:45

Errors:
-Attacking the control without any strong reference points.

Causes:
-Getting ahead of myself in the race. Wanting to be at the control already. Feeling like time was slipping away.

Solutions:
-Continue to race at race speed, but focus on finding attackpoints at race speed. Make it one of the three things focus on before races and training sessions.

Orienteering 1:00:00 [2] *** 7.0 km (8:34 / km)
spiked:11/11c

Putting out controls and then picking them up a few hours later.

Friday Sep 11, 2015 #

Running 35:00 [3] 7.0 km (5:00 / km)

Easy jog through CDC. Almost no trails.

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Thursday Sep 10, 2015 #

Running 1:05:00 [3] 10.0 km (6:30 / km) +350m 5:32 / km

Early season mountain run with the guys in Hoyo. I was quite far ahead of them despite having biked today. They have also just started training again so it's not a good barometer of my fitness. They will come into their own.

Cycling 1:25:00 [3] 30.0 km (21.2 kph)

Wednesday Sep 9, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Running 30:00 [3] 7.5 km (4:00 / km)

Casa de Campo run with the FEDOboys. Álvaro was onestepping. So far he has to win every training session. In some ways it's good to train with competitive people like him. In other ways it's frustrating.

Tuesday Sep 8, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Monday Sep 7, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Running 50:00 [3] 12.0 km (4:10 / km)

A really fast run in CDC with my new roommate Manu. Good to live with someone who is quite fast.

Sunday Sep 6, 2015 #

Orienteering 49:26 [4] **** 4.9 km (10:05 / km)

Middle in Navalmoral

Decent race. Not as good a race as yesterday but a good start to the season.



Error time: 6:45

Errors:
Overrunning and underrunning controls

Causes:
Losing map contact

Solutions:
Continue to work on focus in races
Maintain map oriented
Proper contouring

Saturday Sep 5, 2015 #

Running 15:00 [3] 2.0 km (7:30 / km)

5 minute warmup and cooldown

Orienteering 1:32:29 [4] ***** 8.6 km (10:45 / km) +355m 8:55 / km

Long distance race in Navalmoral

Overall a good run. Happy with my performance for the most part. Almost everyone had at at least one 10 minute error. There were some very tough parts.

Error time: 14:00

Errors:
-Losing map contact
-Slow routes through rocks

Causes:
Not reading the map enough
Not enough simplification

Solutions:
Simplify the map so not as much reading is needed.
Continue to train map reading.

Friday Sep 4, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Running 50:00 [3] 11.0 km (4:33 / km)

Easy run in CDC. Legs feeling good.

Thursday Sep 3, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Wednesday Sep 2, 2015 #

Cycling 1:05:00 [1] 24.0 km (22.2 kph)

Tuesday Sep 1, 2015 #

Cycling 1:00:00 [2] 20.0 km (20.0 kph)

Commuting. Fighting through cars.

Running 50:00 [3] 10.0 km (5:00 / km)

Retiro with Rorri! Woo!

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