Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m				load
Orienteering	23	25:55:45	126.54	(12:18)	203.64	(7:38)	7251	327 /	392c	83%	632.4
Running	29	17:24:25	111.74	(9:21)	179.84	(5:48)	4723				289.1
Supplementary Jog	16	5:20:00	31.81	(10:04)	51.2	(6:15)	310				72.0
Cycling	1	30:00	7.46	(14.9/h)	12.0	(24.0/h)					6.0
Swimming	1	15:00									3.0
Total	44	49:25:10	277.55		446.68		12284	327 /	392c	83%	1002.6
[1-5]	44	49:05:24

3:56

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Sunday Jul 31, 2016 #

Note
(sick)

Woke up with a stomach ache, which quickly progressed to a low-grade fever. Probably a stomach flu. Might as well get this over with fast. Loads of rest on the way.

I had planned to do a really epic long course from one map to another here in the mountains. But it ain't happening today.

Update: Tried getting some work done at the computer, mainly to make Team USA's weekly armchair exercise, and I cannot even make it through that. Sorry guys!

Saturday Jul 30, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km) +80m 5:33 / km

Followed by 20xpedestal, 90 pushups, and 5 minute plank.

Cycling 30:00 [2] 12.0 km (24.0 kph)

Getting to the downhill and going back home.

Running warm up/down 30:00 [3] 3.4 km (8:49 / km) +320m 6:00 / km

The 15-minute, 200-meter climb, 1.3-k run to the start, and then a 15 minute jog afterwards.

Orienteering 30:43 [3] **** 3.8 km (8:05 / km) +120m 6:59 / km
spiked:10/14c

Quite a slow downhill.

I went slow in the upper section because the ground was very rocky, and one false step there meant I may not have made it home tonight. Then I went slow in the lower section because it was basically all green slash. But it was a new area for me so that was cool.

Really interesting how for every 100 meters you climb the climate in the forest changes. I started at 1480 masl and climbed to 1680. First, it was green slash, then it became open forest, and at the top it was open field (only above treeline because they were probably cut down a while ago).

https://goo.gl/photos/29scHGVFzLAZaXYX9

Friday Jul 29, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km) +80m 5:33 / km

7 PM

Running warm up/down 25:01 [3] 3.68 km (6:48 / km) +271m 4:58 / km

8 PM

Orienteering 35:58 [4] *** 5.79 km (6:13 / km) +159m 5:28 / km
spiked:19/21c

O-intervals on the southern part of the map. That was fun.

https://goo.gl/photos/DGqm1Qbqot28ZzKNA

9 PM

Running warm up/down 24:33 [3] 3.41 km (7:11 / km) +141m 5:58 / km

Thursday Jul 28, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km) +80m 5:33 / km

8 PM

Orienteering 48:12 [5] *** 7.19 km (6:42 / km) +306m 5:32 / km
spiked:35/37c

One-Man relay with 4 legs in the northern rocky area in Pegue.

Still feeling tired from all the high mileage, but it's nice to know this will all pay off.

Only two fumbles where I mistook certain cliffs and rocks for others.

Really happy with my compass work and the level of focus I maintained during the course. Felt like my mind, body, the map, and the terrain were all working in sync.

Part 1:
https://goo.gl/photos/Ms7w876Z99Zmq3Cz6

Part 2:
https://goo.gl/photos/zPVcW1E6pVBRP6GR6

23-year-old Greg vs 26-year-old Greg:
https://goo.gl/photos/eeU3MNcX6aeQYENc6

Running warm up/down 50:00 [2] 9.0 km (5:33 / km) +200m 5:00 / km

Wednesday Jul 27, 2016 #

Running warm up/down 48:00 [3] 7.0 km (6:51 / km) +250m 5:49 / km

Orienteering 50:03 [3] 6.5 km (7:42 / km) +180m 6:46 / km

Greglory corridor. Had to stay really focused, but I executed it well. It is getting hot out here. ~30°C during this workout.

Followed by 80 pushups, 20xpedestal, and 5 minute plank.

Tuesday Jul 26, 2016 #

Supplementary Jog 20:00 [3] 3.2 km (6:15 / km)

Running 1:20:00 [3] 16.0 km (5:00 / km) +450m 4:23 / km

Mixed terrain. Feeling tired. Too many translation projects to get out for some real orienteering. Soon I'm free!

Monday Jul 25, 2016 #

Running 1:10:00 [3] 12.0 km (5:50 / km) +300m 5:11 / km

Terrain running

Supplementary Jog 20:00 [3] 3.2 km (6:15 / km)

Followed by 80 pushups, 5 minute plank, and 20x pedestal.

Sunday Jul 24, 2016 #

Running 1:10:00 [3] 14.0 km (5:00 / km) +300m 4:31 / km

Mixed terrain-trail running.

Saturday Jul 23, 2016 #

11 AM

Running 29:35 [3] 4.57 km (6:28 / km) +469m 4:17 / km

Running up to start.

Orienteering 1:48:43 [3] **** 11.56 km (9:24 / km) +540m 7:37 / km
spiked:18/22c

"Downhill" long. I should have avoided the green; I didn't. Absolutely beautiful woods at the top of the hill. Reminded me of the US Team Trials.

https://goo.gl/photos/71jpEAkZAbJj5LhXA

Friday Jul 22, 2016 #

11 AM

Orienteering 51:27 [4] **** 8.08 km (6:22 / km) +390m 5:08 / km
spiked:14/15c

Relay style run with forking. Really fun, really fast, and really old map ('96) It still read beautifully though.

https://goo.gl/photos/bSdjBJTg5TyuDVpV7

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

5 PM

Orienteering 1:13:10 [3] ***** 6.98 km (10:29 / km) +102m 9:46 / km
spiked:21/29c

Sprint quali and final. GPS track is useless in this terrain so I drew it on as best I could. The cliffs are a 1.5m to 4m high maze. Very confusing and also very difficult to run through. Better to walk anyway.

Quali:
https://goo.gl/photos/vkMUnxqbcdGzGuMK8

Final:
https://goo.gl/photos/FWZohF4ZZ68iLNNG9

Some photos of nearby areas to provide a better illustration of what the rocks look like:

Urbasa Rocks.

9 PM

Orienteering 1:13:01 [3] **** 9.96 km (7:20 / km) +250m 6:31 / km
spiked:7/7c

Relaxed Night-O with Álvaro. Map was about 12 years old but I could hardly tell. The only problem was the lack of detail in the really rocky areas. This is quite obvious in the rocks south of #8, which is where we did the "sprints" earlier in the day. Naturally it's really difficult--if not impossible--to map that on 1:15. Still, it sucks when you can't read it.

https://goo.gl/photos/jVWAsEsK1m5btwtP8

Thursday Jul 21, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

11 AM

Running 19:46 [0] 2.87 km (6:53 / km) +217m 5:00 / km

Run up to the start of the downhills

Orienteering 1:45:00 [3] ***** 11.0 km (9:33 / km) +400m 8:05 / km
spiked:16/24c

Gps track was not loading. Probably useless anyway in this terrain. Drawing the route is a good exercise.

https://goo.gl/photos/7Ho9cy3HNbTDxPWaA

6 PM

Orienteering 1:31:19 [4] ***** 11.07 km (8:15 / km) +442m 6:53 / km
spiked:18/26c

O-Intervals.

I stepped out of the second one because I couldn't make sense of the map. I should have stuck with it because I was actually right where I wanted to be.

https://goo.gl/photos/3VpgWJ7jNXPhUbbL6

Wednesday Jul 20, 2016 #

Note

Off to the Basque Country to run on a pretty BAMF map.
Last time I ran here was October 2012. Looking forward to it.
Urbasa

Tuesday Jul 19, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km) +70m 5:38 / km

Followed by 80 pushups and 5 minute plank.

Running 45:00 [3] 7.9 km (5:42 / km) +170m 5:09 / km

To the map and back.

Orienteering 27:31 [4] *** 4.6 km (5:59 / km) +140m 5:12 / km
spiked:9/11c

A fun middle.

Some focus on exit bearings.

Really lost my bearing on the long control. Started off wrong, kept going wrong, but after that I was right on... except for when I had to run around the herd of cows. That might be better to be honest. I had to recover my bearing. Good training.

https://goo.gl/photos/ursEgs8EdimSpph57

Monday Jul 18, 2016 #

Running 1:10:00 [3] 13.0 km (5:23 / km) +300m 4:50 / km

Easy run with mixed forest and trails.

Sunday Jul 17, 2016 #

7 PM

Orienteering 2:37:16 [3] *** 22.05 km (7:08 / km) +792m 6:03 / km
spiked:5/5c

Gates and Keys long. Purpose was to work on planning ahead. Legs were tired to start and I wasn't feeling terribly motivated. I felt better as the course went along.

Saw two families of wild boar. Stopped for a few minutes to give them space and time to go wherever they wanted to.

Ran out of sunlight so I had to cut off 6 and 7.

https://goo.gl/photos/jYjmBaf88ujUZ8Cg6

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +85m 4:23 / km

Saturday Jul 16, 2016 #

Running 1:10:00 [3] 14.0 km (5:00 / km) +350m 4:27 / km

Terrain running in Pegue. Felt really, really strong climbing. Haven't felt that strong going uphill in the woods for a long time. Also definitely ran through a shin-deep river of crap near a field of cows. Ahhhhh... nature!

Followed by 80 sujetadores and 5 minute plank.

Thursday Jul 14, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

When you get a nose bleed on a morning run...it's hard not to look like you've been murdering kittens and then eating them.

8 PM

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

Orienteering 38:21 [3] **** 5.6 km (6:51 / km) +260m 5:34 / km
spiked:18/19c

A Madrid middle championship from three years ago. I bombed this race back then. Ran 1:00:18.

After analyzing a good deal of my courses this morning, I decided that my goal for this course would be to assume my exit direction was wrong at each control. I would go through the process of correcting and double checking whether I felt confident about my direction or not.

Interestingly, on prior courses I've added distance---and time---by not hitting my bearing straight on. It seems that my tendency is to run to the right, except if the course turns right, then I swing wide when exiting. It seems I let my momentum carry me into the wrong direction. It's only a few meters at first, but obviously that adds up as you continue in the wrong direction.

So my conclusion from this exercise: very beneficial. The first time you try a technique you're always a little slow, but this was definitely a big step in the right direction (pun intended there).
https://goo.gl/photos/36jFyeN83bHSvewJ8

Wednesday Jul 13, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

followed by 80 pushups and 5 minute plank

7 PM

Orienteering 38:01 [4] 6.18 km (6:09 / km) +198m 5:18 / km
spiked:15/17c

Middle.

I did this course last March at night with Luisma. This time I did it in the day, but there also weren't streamers. The area around #9 isn't mapped all that well. Wanted to use the large boulder to attack, but I didn't see it.

https://goo.gl/photos/FiL8879gJmLfiJVJ9

The pen is last year's route.

Running warm up/down 40:00 [3] 6.0 km (6:40 / km) +300m 5:20 / km

Tuesday Jul 12, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

7 PM

Orienteering 1:20:48 [3] 10.35 km (7:48 / km) +274m 6:54 / km
spiked:9/11c

O-Intervals finishing with a corridor. https://goo.gl/photos/DbRJuSaq9Jb3d1sT9

I think I have a bad compass.

The corridor took longer than expected because I had to fight through quite a few sections of 2 meter high grass with rocky footing--not fast!

It is so chilly out I had to close the windows. That never happens in Spain in the summer!

Running warm up/down 20:00 [2] 2.6 km (7:42 / km) +100m 6:27 / km

Monday Jul 11, 2016 #

Swimming 15:00 [2]

Usually don't swim, but seeing as I've got a big ol' reservoir nearby and it's hot out I figured I'd give it a shot.

Man I am not in good swimming shape. Remind me not to sink on any ocean liners because I definitely would go down with it.

Sunday Jul 10, 2016 #

6 PM

Orienteering 2:21:48 [3] ** 20.03 km (7:05 / km) +1009m 5:39 / km
spiked:6/7c

Long contour and window course. Really enjoyed getting out for a long course. Legs aren't too tired. Good stuff.

1 and 2 were cut off the map due to a bad print job. So I grabbed another map with 1 on it and took a bearing until I was on that map. My bearing wasn't great :/

8 was amidst 2.5 m high thick, bushy grass. There was also a very angry cow nearby (~200 m) and getting closer. Needless to say I wasn't interested in finding out what she was so upset about.

https://goo.gl/photos/cYqoSq6eLTQ2ajXn6

Running warm up/down 7:30 [2] 1.3 km (5:46 / km)

Saturday Jul 9, 2016 #

8 AM

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

7 PM

Running 1:10:00 [3] 12.0 km (5:50 / km) +300m 5:11 / km

Terrain running in Pegue. Exploring some high rocks.

Friday Jul 8, 2016 #

8 AM

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

Pushups and 5-minute plank.

8 PM

Running warm up/down 30:00 [3] 6.5 km (4:37 / km)

Orienteering 28:02 [3] *** 4.2 km (6:40 / km)

Corridor from Thierry's training camp last year. I did this a year ago, but it doesn't matter so much if you recycle a corridor... it's not like I remember the route anyway.

I read a Swedish club's elite training program today and it went over the importance of focus during technical training. And that if you aren't motivated you do more harm than good. So I made sure I was motivated. And it worked. Excellent corridor.

https://goo.gl/photos/kMT1miFLCcJdkeVz7

Orienteering 7:55 [4] *** 1.0 km (7:55 / km)

Decided to throw a Micro-Sprint in. Woo!
https://goo.gl/photos/3EnbRAAXQwNNTE8u5

Thursday Jul 7, 2016 #

8 AM

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

7 PM

Running 45:00 [3] 6.0 km (7:30 / km) +200m 6:26 / km

Terrain running with Luisma in Pegue. It was really nice to have someone else to run with. It made exploring a lot more fun.

Wednesday Jul 6, 2016 #

12 PM

Orienteering race 54:08 [3] *** 5.3 km (10:13 / km) +220m 8:27 / km
spiked:20/25c

Decent middle with two big mistakes that ruined the course. The cause of both mistakes: loss of map contact.

I stopped after the second big mistake, took a few minutes to refocus, and charged through the rest of the course as fast as my tired legs would carry me.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Tuesday Jul 5, 2016 #

10 AM

Orienteering race 1:25:01 [4] *** 12.4 km (6:51 / km) +320m 6:04 / km
spiked:15/17c

Fast long distance in Covaleda. This was a great course for me. I went off the red line far too much though and lost time and wasted energy.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

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

Monday Jul 4, 2016 #

8 AM

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

11 AM

Orienteering race 20:36 [4] 2.5 km (8:14 / km) +64m 7:18 / km
spiked:16/20c

Forest sprint in Playa Pita. The water level had risen significantly and I didn't take that into account with my routes. ~2:20 worth of mistakes because of that.

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

7 PM

Orienteering race 18:02 [5] ** 2.8 km (6:26 / km) +105m 5:25 / km
spiked:14/15c

A solid sprint in Vinuesa. Legs were tired, but I gave it all I got and only lost about :20-:30 to mistakes. I also successfully avoided the trick legs.

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

Sunday Jul 3, 2016 #

Orienteering 2:19:40 [3] *** 18.0 km (7:46 / km) +730m 6:27 / km
spiked:24/25c

Survived the long. Really hot. 30 °C with a nice load of sun. Legs were tired from this past week. Stopped to free a deer with its antlers stuck in a fence. Good deed done for the day.

Running 10:00 [3] 1.6 km (6:15 / km)

Warm up.

Saturday Jul 2, 2016 #

Event: 5 Days of Spain

Orienteering 51:00 [4] 6.7 km (7:37 / km) +250m 6:25 / km
spiked:18/25c

Tricky middle with some questionable mapping in some areas. Fun to get out of with the guys.

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

Supplementary Jog 20:00 [3] 3.2 km (6:15 / km)

Friday Jul 1, 2016 #

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

Easy run with the guys. Then exploring the woods.

Supplementary Jog 20:00 [3] 3.2 km (6:15 / km)

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