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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 30 days ending Apr 30, 2018:

activity # timemileskm+mload
  Orienteering23 25:01:10 117.41(12:47) 188.96(7:57) 6573368c681.4
  Running24 19:00:01 124.47(9:10) 200.32(5:41) 3712359.6
  Supplementary Jog11 3:55:00 20.51 33.047.0
  Core O'Clock5 2:05:0025.0
  Hiking3 1:10:00 4.35(16:06) 7.0(10:00)7.0
  Circuit Training1 20:004.0
  Total53 51:31:11 266.74 429.28 10286368c1124.0

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Monday Apr 30, 2018 #

Note



So I'm not posting most of the rest of the maps from the training camp. But I decided to post this course for two reasons: 1) to show just how great the terrain in the Northeast can be and 2) to show the progress I'm making in technical ability since I've started elite training here. I've always struggled a lot with corridors. Here I only went outside once on the east side when I got pushed around by the mountain laurel, and even then I was able to recover. I hope this continues to show Americans that we have the ability to do elite orienteering training stateside and progress to a very high level.
3 PM

Running 1:00:00 [3] 11.25 km (5:20 / km) +192m 4:55 / km
ahr:149 max:176

Sunday Apr 29, 2018 #

9 AM

Orienteering 1:10:01 [3] *** 8.86 km (7:54 / km) +436m 6:21 / km
ahr:167 max:205 16c

Waking up controls again. Now the rest of this week will be quality training and quality rest. Hickory Run and Delaware Water Gap training camp for Latvia WOC coming up for the week after.
3 PM

Orienteering 1:03:02 [2] ** 5.09 km (12:23 / km) +266m 9:49 / km
ahr:141 max:179 14c

Picking up controls (and water stops mistakenly).

The nice part of the Northeast is that everything is so close compared to the rest of the country. Mt. Tom is just 4 hours from my house, but I wish it were closer :)

Saturday Apr 28, 2018 #

Event: Troll Cup and Junior National Champs
 
7 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

9 AM

Orienteering 28:02 [3] *** 3.84 km (7:18 / km) +124m 6:17 / km
ahr:152 max:186 10c

Waking up controls

Friday Apr 27, 2018 #

7 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

12 PM

Orienteering 1:12:33 [3] *** 7.27 km (9:59 / km) +438m 7:40 / km
ahr:155 max:183 16c

Thursday Apr 26, 2018 #

7 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

11 AM

Orienteering 43:26 [5] *** 6.13 km (7:05 / km) +301m 5:41 / km
ahr:153 max:176 18c

Sooooo tired. Rerun of the 2016 TT middle. Didn't improve my time by much, but I'm not surprised. Legs are feeling lead filled. Next week will be a good rest week.

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

4 PM

Orienteering 1:00:35 [3] *** 5.82 km (10:25 / km) +218m 8:47 / km
ahr:137 max:171 60c

Control picking. Now I shall sleep.

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

Wednesday Apr 25, 2018 #

Note

Currently in the middle of a training camp for the Senior Team Trials. Normally I'm very excited to share my maps with the community in the hope that what I do can benefit others. But I don't want to cheat myself out of the benefits of training in this area. Camping out in 35F/1C weather is a bit of a sacrifice.

So, no maps for now. I'll try to post them after the trials.

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

2 PM

Orienteering 1:51:33 [4] 15.24 km (7:19 / km) +667m 6:00 / km
ahr:154 max:180 23c

Reran the long from Team Trials in 2016. The one I bombed. The training camp caught up with my legs halfway through and my energy levels dropped. Should have taken a Gu with me. Still, not half bad for doing this without flags and being tired. Got my redemption today.

On a side note, it's pretty sad to see what the wooly adelgid is doing to hemlock forests in the Northeast. There were some beautiful groves of hemlock out there that looked like they had been through a serious windstorm. How long can hemlocks survive?

Tuesday Apr 24, 2018 #

7 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

9 AM

Orienteering 50:13 [3] *** 5.53 km (9:05 / km) +296m 7:10 / km
ahr:148 max:170 20c

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

4 PM

Orienteering 54:55 [3] 5.25 km (10:27 / km) +225m 8:37 / km
ahr:156 max:180



So I'm not posting most of the rest of the maps from the training camp. But I decided to post this course for two reasons: 1) to show just how great the terrain in the Northeast can be and 2) to show the progress I'm making in technical ability since I've started elite training here. I've always struggled a lot with corridors. Here I only went outside once on the east side when I got pushed around by the mountain laurel, and even then I was able to recover. I hope this continues to show Americans that we have the ability to do elite orienteering training stateside and progress to a very high level.

Monday Apr 23, 2018 #

9 AM

Orienteering 1:11:23 intensity: (36:23 @3) + (35:00 @5) **** 7.26 km (9:50 / km) +322m 8:03 / km
ahr:132 max:162 16c

Intervals I set on a map from an old competition at WPR. Joined by Syd and Kfish. Really great to have them out there. It was really good motivation.
4 PM

Orienteering 1:30:01 [3] 9.46 km (9:31 / km) +428m 7:46 / km
ahr:153 max:175

Sunday Apr 22, 2018 #

8 AM

Orienteering 1:08:40 [5] *** 10.41 km (6:36 / km) +326m 5:42 / km
ahr:158 max:174 16c

http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

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

3 PM

Orienteering 45:00 [3] **** 5.01 km (8:59 / km) +143m 7:52 / km
ahr:145 max:180

Corridor with Syd and Kfish


Day 2 - Lake Welch - Blue - Splits

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet
 
9 AM

Orienteering 1:10:34 [5] *** 10.72 km (6:35 / km) +333m 5:42 / km
ahr:159 max:182 22c



Routegadget

Running 25:00 [3] 5.0 km (5:00 / km)


Day 1 - Lake Frederick - Blue - Splits

Friday Apr 20, 2018 #

Running 50:00 [3] 9.0 km (5:33 / km) +250m 4:53 / km

8 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Thursday Apr 19, 2018 #

Core O'Clock 30:00 [2]

Standard routine
11 AM

Running 30:00 [3] 6.0 km (5:00 / km) +150m 4:27 / km

Recovery day
6 PM

Supplementary Jog 30:00 [2] 5.0 km (6:00 / km)

Jogging along the Schuylkill with Jessica

Wednesday Apr 18, 2018 #

7 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

5 PM

Running 2:20:00 [3] 24.0 km (5:50 / km) +500m 5:17 / km

Planned long run, but my stomach hurt quite a bit during this. Ultimately had to go slower and have less climb than I had originally planned on. Feeling better now at least.

Tuesday Apr 17, 2018 #

Running 1:00:00 [3] 11.0 km (5:27 / km) +250m 4:54 / km

Running 20:00 intensity: (8:00 @3) + (12:00 @5) 4.0 km (5:00 / km)

Short workout. Still coming back from the whole Achilles ordeal. Felt really good. Plan was 2x1 mile @ 5:20, 3 min recovery, 1x400@73-75

Times:
5:11
5:06
1:09

A good bit faster than I expected, but it felt surprisingly easy.

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Core O'Clock 30:00 [2]

Monday Apr 16, 2018 #

Running 1:10:00 [3] 12.5 km (5:36 / km) +300m 5:00 / km

Sunday Apr 15, 2018 #

11 AM

Orienteering 1:08:03 [3] *** 9.64 km (7:03 / km) +347m 5:59 / km
ahr:158 max:186 20c

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


Blue - Splits

Saturday Apr 14, 2018 #

8 AM

Running 1:10:00 intensity: (45:00 @3) + (25:00 @4) 11.28 km (6:12 / km) +426m 5:13 / km
ahr:157 max:171

15 minute warmup, 25 minute tempo, then easy run after that.

Friday Apr 13, 2018 #

Running 1:10:00 [3] 12.5 km (5:36 / km) +350m 4:55 / km

8 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Thursday Apr 12, 2018 #

Core O'Clock 30:00 [2]

Standard routine

Supplementary Jog 25:00 [2] 4.0 km (6:15 / km)

W/ Kswede

Running 1:05:00 [3] 12.5 km (5:12 / km) +200m 4:49 / km

Relaxed run with the Wanderers. It's really great to have a social group here. Now if I can just continue to build one for orienteering...

Wednesday Apr 11, 2018 #

4 PM

Orienteering 2:37:04 [3] 16.33 km (9:37 / km) +398m 8:34 / km
ahr:153 max:174

Long run with corridor and part of the course from a DVOA local event from long ago. The corridor was very tough, but I knew that going into it. I was happy to do something that difficult and stretch my limits. There'll be more like it in the future.

Tuesday Apr 10, 2018 #

Note

Something I just remembered for event organizers. At some events in Spain, the organizers would print out a huge map about 50" inches long with the men's and women's elite courses on them.

After the race (a middle, for example) they would call the men's and women's winners up and each would draw their routes in front of a crowd. They'd have a microphone and different colored markers. The crowd was really interested in seeing the course review right there after the race. It seemed like a good way to create a bit more of an atmosphere at the event and get everyone excited about the sport.

Maybe this could be done on the TV screens we often have for results at the finish.

Maybe we'll be able to do that at the Harriman Orienteering Festival this fall...

Running 15:00 [5] 4.0 km (3:45 / km)

First intervals in quite a long time. Achilles protested a bit, but not much. Very happy to be back on the track and pushing myself. Kept it short. Workout was 4x800 on 90 sec recovery.

Times:
2:38
2:34
2:33
2:27

Not at my fastest level. But getting there!

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

Circuit Training 20:00 [2]

2x7 minute workout

Monday Apr 9, 2018 #

5 PM

Running 1:10:01 [3] 9.91 km (7:04 / km) +386m 5:55 / km
ahr:165 max:186

Stopped on the way back home for a run at Kings Gap SP. It's been a long time since I've been there. The woods are a bit thick in many parts, but certainly not worse than Hickory Run or the Water Gap. I'd really like to get out there for some training at some point.

Sunday Apr 8, 2018 #

10 AM

Orienteering 27:24 [5] ** 6.33 km (4:20 / km) +55m 4:09 / km
ahr:159 max:174 21c

Running 30:00 [2] 5.0 km (6:00 / km)

5 PM

Orienteering 1:00:33 [3] *** 6.69 km (9:03 / km) +303m 7:23 / km
ahr:162 max:183 15c


OCIN_Sunday_Middle_VOA_Park_7 Blue - Splits

Saturday Apr 7, 2018 #

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

10 AM

Orienteering 52:56 [4] * 11.61 km (4:33 / km) +129m 4:19 / km
ahr:155 max:170 24c

Started hard, but slowed down to a light tempo when I saw that we were just doing loops around a golf course.


OCIN_Saturday_Classic_Elk_Creek_7 Blue - Splits

Friday Apr 6, 2018 #

Event: OCIN Flying Pig XXII
 

Supplementary Jog 20:00 [2]

I was able to do this without any pain in my Achilles. First time I've been able to say that in a while.
4 PM

Orienteering 28:03 [5] ** 5.15 km (5:27 / km) +245m 4:24 / km
ahr:153 max:172 17c

Running 30:00 [3] 5.0 km (6:00 / km)


OCIN_Friday_Middle_Pyramid_Hill_Apr_2018_7 Blue - Splits

Thursday Apr 5, 2018 #

Core O'Clock 10:00 [2]

10 AM

Running 1:10:00 [3] 10.88 km (6:26 / km) +488m 5:15 / km
ahr:157 max:179

It gets hilly 'round these parts.

Wednesday Apr 4, 2018 #

8 AM

Hiking 20:00 [1] 2.0 km (10:00 / km)

2 PM

Orienteering 1:10:00 [3] **** 10.0 km (7:00 / km)



Down in Virginia visiting my newborn niece! So I decided to get out for a course in Pandapas.

My Achilles pain is almost completely gone. It looks like the treatment is working pretty well.

Injuries are the dark abyss of any competitive sport. But when you recover from an injury that sidelined you, especially a chronic one, it's like falling in love with the sport again. You remember how great it was to run pain-free, how wonderful it is to move!

I'm personally ready to take on this coming season!

Tuesday Apr 3, 2018 #

8 AM

Hiking 25:00 [1] 2.5 km (10:00 / km)

1 PM

Orienteering 1:10:00 [3] *** 9.2 km (7:37 / km) +290m 6:34 / km
19c

Monday Apr 2, 2018 #

Running 1:05:00 [3] 12.5 km (5:12 / km) +220m 4:47 / km

Sunday Apr 1, 2018 #

Core O'Clock 25:00 [2]

8 AM

Hiking 25:00 [1] 2.5 km (10:00 / km)

3 PM

Orienteering 1:07:09 intensity: (32:09 @3) + (35:00 @4) **** 8.11 km (8:16 / km) +284m 7:03 / km
ahr:133 max:166 21c

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

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