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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 31 days ending Aug 31, 2014:

activity # timemileskm+mload
  Running9 7:48:45 64.93(7:13) 104.5(4:29)170.8
  Orienteering5 6:26:45 33.12(11:41) 53.3(7:15)160.1
  Total14 14:15:30 98.05(8:43) 157.8(5:25)330.9

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Thursday Aug 21, 2014 #

Running 1:05:00 [3] 15.0 km (4:20 / km)

Fairly fast run on the drive and the trails with Zoo himself. We both felt pretty good.

Monday Aug 18, 2014 #

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

Very easy trail run. Mainly just trying to shake the junk out from yesterday.

Sunday Aug 17, 2014 #

Running race 18:45 [5] 5.0 km (3:45 / km)

A steeplechase format cross country run. 10-12 barrier jumps and 3 mud pit crossings. That added about 50-60 seconds to overall time and the high grass added maybe 20 seconds, so for the workouts I've been doing I'm actually quite happy with my time. I wasn't feeling very fit to start it but it went great.

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

Warm up/Cool down for race.

Saturday Aug 16, 2014 #

Running 35:00 [3] 7.5 km (4:40 / km)

Easy run on the upper trails in the Wiss. Got some solid hill climbs in.

Friday Aug 15, 2014 #

Running 45:00 [3] 10.0 km (4:30 / km)

Trail run in Tyler Arboretum and Ridley. A shorter run in anticipation of Radnor Red Steeplechase.

Thursday Aug 14, 2014 #

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

Solid trail run in the Wiss. Ankle was the most tired part of me by the finish. Weird.

Wednesday Aug 13, 2014 #

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

A run exploring the Cambridge area near Boston, checked out Harvard's campus and then ran along the Charles river. A beautiful area and great running next to a city, my legs were tired out from all the tourism over the previous days.

Sunday Aug 10, 2014 #

Orienteering 1:05:00 [4] 11.6 km (5:36 / km)

I held to my bearing better today. There was also less climb on the course. There were a few times when I lost concentration and made a mistake, but for the most part the only way to make this faster is to have sharper fitness.

Blue - Splits

Saturday Aug 9, 2014 #

Orienteering 1:21:45 [4] 12.6 km (6:29 / km)

Day 1 Blue at the Lazy Ranch in CO. Very easy course for the most part. I continually lost my bearing which added about 5-6 minutes to my course. Running that threshold between too fast for thinking and fast enough to be competitive.

Blue - Splits

Friday Aug 8, 2014 #

Orienteering 35:00 [3] 5.0 km (7:00 / km)

Model Event in CO. Map is very easy and fast.

Thursday Aug 7, 2014 #

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

Structured fartlek workout. Same as before.

10x1min with 30 second recovery jogs. I was feeling really good while doing this. Especially on short uphills and trails. Feels like my body is adapting.

Colorado tomorrow.

Wednesday Aug 6, 2014 #

Running 1:10:00 [3] 15.0 km (4:40 / km)

A mix of Forbidden and trails. My legs felt really strong from the two days off.

Sunday Aug 3, 2014 #

Orienteering 1:25:00 [3] 9.1 km (9:20 / km)

A decent run of the blue course in Hickory Run. I knew where a few of the controls so I ran as NC, even so the whole race was quite slow going.

The two things which cost me the most time: Running off my bearing, and having no attackpoint.

Saturday Aug 2, 2014 #

Orienteering 2:00:00 [3] 15.0 km (8:00 / km)

Putting out controls in Hickory Run for the Sunday event.

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