Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m		load
Running	27	23:27:08	159.82	(8:48)	257.2	(5:28)	5617		512.7
Orienteering	10	11:16:43	57.2	(11:50)	92.06	(7:21)	2827	91c	265.7
Cross-training	1	5:00:00	18.64	(16:06)	30.0	(10:00)			30.0
Core O'Clock	7	3:35:00							37.5
Hiking	1	3:00:00	5.59	(32:11)	9.0	(20:00)	850		18.0
Total	36	46:18:51	241.25		388.26		9294	91c	863.9

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Saturday Sep 30, 2017 #

Cross-training 5:00:00 [1] 30.0 km (10:00 / km)

Friday Sep 29, 2017 #

Running 45:00 [3] 8.0 km (5:38 / km) +150m 5:09 / km

Easy morning on the trails. Really beautiful out with how the sun cuts through the canopy.

Core O'Clock 30:00 [2]

100 pushups, 20pedestal, 5 minute calf raises, 5 minute plank, 20 pullups

Thursday Sep 28, 2017 #

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)

7 PM

Running 30:27 [5] 7.49 km (4:04 / km) +184m 3:37 / km

Last of the Wissahickon Wanderers Informal Trail Race Series.

Night race, which made the rocky trails much more fun.

Fun course. Took the lead from the start and continued to open it up throughout the rest of the course. I would have liked a bit more climb.

Last high intensity session before the Highlander. Now time to be a tourist!

Wednesday Sep 27, 2017 #

12 PM

Orienteering 37:06 [4] **** 5.47 km (6:47 / km) +257m 5:30 / km
18c

A rerun of the 2008 US Team Trials Middle at Hickory Run.

Really beautiful day. Sunny and on the warmer side. Water features were quite dry, except for the uncrossable marsh south of #14. That still had enough water in it for me to sink waist deep after two steps.

I included a quote from Thierry to remind me how to approach this middle. Okay. Maybe he said it in an interview at WOC and was talking about Estonia. But, he would say it about Pennsylvania too, as I'm sure anyone who's run at Hickory Run would agree.

The vegetation reduced visibility in most parts to about 20 meters, 50 meters was as good as it got. The worst part was definitely the overabundance of spiders and their webs. I lost focus on the way to #2 because I had to keep cleaning them off my face.

I do not count Hickory Run among my favorite maps to enjoy orienteering. It's difficult to enjoy getting smacked in the face by plants every step. To enjoy orienteering, I prefer places like Harriman, Laramie, Peguerinos, many parts of Sweden. But it is a very technically difficult map. Such low visibility and subtle features mean that you can never relax. It's great to have a terrain like this to prepare the US team for Latvia.

I'd like to take a few sentences to celebrate the disappearance of
snot-nosed kid Greg (way down in 42nd) and the emergence of snot-nosed adult Greg. Kid Greg ran the red course at the same meet nearly ten years ago and spent almost as much time lost as adult Greg spent on the blue course today. So progress can happen!

Running 10:00 [3] 2.0 km (5:00 / km)

2 PM

Orienteering 52:31 [3] 5.04 km (10:25 / km) +289m 8:06 / km

Picking up the last USARA control.

This is the first time I've been on the Shades of Death map (awesome name) to the best of my memory. The green is very green. But the white is extremely open. I've hardly seen woods that open in Pennsylvania. I'll have to play around with that area in the future.

Blue Middle - Splits

Tuesday Sep 26, 2017 #

Running 1:10:00 [3] 10.0 km (7:00 / km) +150m 6:31 / km

Legs were pretty beat up from yesterday. So I went out for an easy morning jog with the padre. I love these woods early in the morning.

Core O'Clock 30:00 [3]

100 pushups, 20xpedestal, 10 minute plank, 20 pullups, 5 minute calf raises

Monday Sep 25, 2017 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +100m 4:27 / km

4 PM

Running 1:33:21 [4] 20.21 km (4:37 / km) +560m 4:03 / km

A double rerun of the Wissahickon 10k Trail Classic. I was very excited to be back in the Wiss and ran too fast for the first 7k. I relaxed for the next 7k to finish strong but the damage had been done. Shoe also came untied in one spot. I should probably start taping my shoes for workouts like this also.

I'll have to run smarter next time. Still really fun and great to be back in this park. Hot out, 31°C and humid.

Sunday Sep 24, 2017 #

7 PM

Orienteering 1:55:00 [3] 12.35 km (9:19 / km) +380m 8:04 / km

Very vague features at the start and difficulty understanding the mapping criteria for rocks. I may have to give myself a transparent background for these maps for a little while. Very low visibility (15-20m) and lots of spiders. I was hoping the spiders had decided the season was over for web building, but they apparently had not. Vegetation very similar to Estonia.

Maps do not have white background so that course review makes more sense.

Part 1:

Part 2:

Saturday Sep 23, 2017 #

Running 55:00 [3] 10.0 km (5:30 / km)

Morning run with Viol along the Charles. We went out to run 30 and continued on for 55 minutes.

Friday Sep 22, 2017 #

Core O'Clock 25:00 [1]

100 pushups, 20xpedestal, 5 minute calf raise, 5 minute plank.

Thursday Sep 21, 2017 #

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)

5 PM

Orienteering 49:03 [4] *** 8.12 km (6:02 / km) +280m 5:09 / km
21c

Alex gave Juanma, Violeta, Vilppu, and myself a red course in Prospect Park. Pretty sweet little park. My compass kept acting funny for the first half of the course. Initially I assumed I was rushing too much and not taking good bearings, but on the way out of #10 I saw it do a 180, and then another 180. After that I stashed it in my pocket and continued on. I don't like orienteering without a compass, but something was strange about it last night. Really enjoyed getting back to forests like these.

Tuesday Sep 19, 2017 #

5 PM

Orienteering 2:40:00 [3] **** 26.58 km (6:01 / km) +510m 5:30 / km

The plan was to do a 20k corridor through Casa de Campo for my last day here, but after about 15k, I ran into Luis who was in the middle of the woods.

So what do you do when you run into one of your best friends who happens to be in your 40 meter-wide corridor at the same exact time you are in the middle of the woods on your last night in Madrid? Well, you say forget the corridor and go with him.

Surprisingly tired, a good way to enjoy the park despite the sketchy mapping in a few parts.

Monday Sep 18, 2017 #

Running 45:00 [3] 9.0 km (5:00 / km) +100m 4:44 / km

Easy through CDC. Legs are still pretty tired.

Sunday Sep 17, 2017 #

12 PM

Running 1:26:07 [3] 10.86 km (7:56 / km) +817m 5:46 / km

A run up El Yelmo with Richi. I was still tired and he's not in shape yet, so we went slow and took breaks. Chilly and very beautiful up top. Going to miss these mountains.

Saturday Sep 16, 2017 #

10 AM

Orienteering 53:04 [3] *** 6.68 km (7:57 / km) +320m 6:25 / km

Vetting the orienteering part of the adventure race Escondite will be holding at the end of September in Altos de los Leones. Beautiful day out.

11 AM

Orienteering 26:28 [3] ** 3.78 km (7:01 / km) +131m 5:58 / km

More vetting but this time on the 1:15,000 section. A group of cows were blocking the gate I wanted to go through. Had to find another gate.

Friday Sep 15, 2017 #

Running 1:00:00 [3] 13.0 km (4:37 / km) +180m 4:19 / km

Easy day. Legs are really feeling yesterday's climb.

Thursday Sep 14, 2017 #

Running warm up/down 40:00 [3] 6.0 km (6:40 / km)

Running to the start and back down. Legs were pretty tired on the way down and I couldn't take advantage of the downhill as much.

12 PM

Running 40:16 [5] 4.58 km (8:48 / km) +775m 4:46 / km

Record attempt on the Abantos climb. I got the record, but I know I could do better. I had to tie my shoe after going through a thick bit of jara. Lost about 20 seconds there. I was hurting pretty bad in the last 6 minutes. It's still pretty obvious I'm in much better shape for hill climbing than in August.

Wednesday Sep 13, 2017 #

Running 45:00 [2] 8.0 km (5:38 / km) +50m 5:27 / km

Recovery jog to get the legs ready to drive up the mountain tomorrow.

Core O'Clock 30:00 [1]

100 pushups, 30xpedestal, 5 minute plank, 5 minute calf raises

Tuesday Sep 12, 2017 #

Running warm up/down 45:00 [2] 8.0 km (5:38 / km) +90m 5:20 / km

6 PM

Running 26:58 [5] 5.92 km (4:33 / km) +246m 3:46 / km

CDC Backbanan.

Ran without a course map, took one wrong turn, and added 300 meters on while also not running with much confidence. I still ran this a minute faster than a month ago. And I was 40 seconds off my best time from April 2016, but I also ran 300 meters further. Darn, I just missed another PR.

I think I've done the course wrong more times than I've done it right. Good to see how well I was running today both before and after the wrong turn. Here's the 2dRerun.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Monday Sep 11, 2017 #

Note

Last full week in Spain for a while. I've got to meet up with a lot of friends, train, and tie up some loose ends. Exciting stuff!

Training for this week

Monday- Easy 70 minutes with core
Tuesday- CDC backbanan
Wednesday- Easy 70
Thursday- Shooting for 40' in the Abantos climb, about 6.5k with 750m of climb
Friday- Easy 60-70
Saturday- Testing courses in Altos de los Leones
Sunday- Long day (3hrs) in the mountains

Running 1:20:00 [3] 16.0 km (5:00 / km) +220m 4:41 / km

Chatting with Melanie. She felt like running far, so we ran far.

Core O'Clock 30:00 [1]

100 pushups, 30xpedestal, 5 minute plank, 5 minute calf raises

Sunday Sep 10, 2017 #

10 AM

Orienteering 1:20:22 [4] ***** 10.37 km (7:45 / km) +350m 6:38 / km
16c

Another glorious day in Urbasa. Lost a good amount of time on #3 and #7. It was pretty difficult at 7 to find the corridor where the flag was placed. I was within 10 meters of it twice before finally finding it on the third time. I struggled to maintain a bearing to #10 through the green. A reminder that I need to get back to regular sessions on maps.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Saturday Sep 9, 2017 #

10 AM

Orienteering 1:00:46 [3] **** 6.62 km (9:11 / km) +150m 8:15 / km
10c

I didn't have a map bag, sent my stash of bags back to the States. So, I was able to do 10 out of the 20 controls on this map before my map disintegrated in the wet conditions. Oh well. Beautiful forest to run in.

4 PM

Orienteering 42:23 [4] ***** 7.07 km (5:59 / km) +160m 5:23 / km
26c

It looks like the GPS wasn't too happy with the cloudy conditions and deep trenches between rocks. Only one major mistake when I overran #6. I didn't fully adjust to the 1:4000 scale by that point. A few more minor mistakes, but this was much better than my previous visits to this area last summer and in 2012.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Friday Sep 8, 2017 #

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

Getting out for a run in Urbasa.

Thursday Sep 7, 2017 #

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)

Running hills 32:28 [5] 7.5 km (4:20 / km) +240m 3:44 / km

4x4 minutes on the Parque del Oeste hill. More or less same distance and climb of 1k and 60m, but the recovery was a minute shorter. I really started feeling that on the last one. Great workout.

Wednesday Sep 6, 2017 #

Running 1:10:00 [3] 15.0 km (4:40 / km) +180m 4:24 / km

CDC with 5x1min fartlek on 30 second jog.

Tuesday Sep 5, 2017 #

Running 55:00 [3] 10.0 km (5:30 / km) +120m 5:11 / km

CDC with Luis and Marc. Luis's back was hurting so we took it easy on him...today.

Core O'Clock 30:00 [2]

100 pushups, 30xpedestal, 5 minute plank, 5 minute calf raise

Monday Sep 4, 2017 #

Running 1:10:00 [3] 15.0 km (4:40 / km) +200m 4:23 / km

Easy CDC mainly stayed off trail...as if it were all that different from running on trail.

Sunday Sep 3, 2017 #

9 AM

Running 2:32:31 [3] 23.14 km (6:35 / km) +1125m 5:18 / km

Beautiful run up Abantos and then back through part of Peguerinos. Temperature very pleasant, between 15 and 24°. Didn't push the pace, was just looking for a relaxed effort. Achilles is feeling MUCH better, it seems the isometric calf raises are helping.

Saturday Sep 2, 2017 #

Event: 2017 Corn Maze Champs

Running 1:00:00 [3] 12.5 km (4:48 / km) +130m 4:34 / km

Easy morning in Parque del Oeste.

I was going to run yesterday evening, but I didn't because I honestly can't take dodging people on the streets. It's only 10 minutes to the nearest park, but it's 10 minutes of constant dodging and stopping to get around people. It's surprising how mentally taxing it is. Remind me that when choosing where to live in the future.

Hiking 3:00:00 [1] 9.0 km (20:00 / km) +850m 13:35 / km

A climb up to Montón de Trigo from Las Dehesas with José. Beautiful day and actually chilly at the bottom and up top. A good break from summer.

Core O'Clock 40:00 [2]

130 pushups, 30xpedestal, 10 minute plank, 5 minute calf raises

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