Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 31 days ending Oct 31, 2016:

activity	#	time	miles		km		+m		load
Running	16	16:47:02	112.43	(8:57)	180.95	(5:34)	3680		300.1
Orienteering	10	10:34:37	54.63	(11:37)	87.92	(7:13)	3151	142c	305.0
Core O'Clock	4	1:35:00							20.5
Supplementary Jog	4	1:20:00	8.08	(9:54)	13.0	(6:09)	200		16.0
Total	28	30:16:39	175.15		281.87		7031	142c	641.6

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Monday Oct 31, 2016 #

10 AM

Orienteering 2:10:44 [3] *** 16.94 km (7:43 / km) +642m 6:29 / km
29c

Ultralong between La Berzosa and Altos de la Solana. Naturally my legs were still tired from yesterday. So, I kept the pace relaxed and hydrated/fed myself. Was still hot out, especially with the sun beating down on us.

Not too bad all things considered. Pretty fun to push my stamina.

Sunday Oct 30, 2016 #

10 AM

Running 2:39:14 [3] 21.51 km (7:24 / km) +1563m 5:26 / km

A nice little jaunt up to La Maliciosa. I was stupid and only brought water, no food. So right on the final climb up to the peak my body crapped out and I had to walk. Damn! I'll be smart and bring something along next time. Some really nice hikers on the peak gave me some food to bring my energy levels back to normal. Great people!

Beautiful scenery and gorgeous climbs.

Saturday Oct 29, 2016 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

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

11 AM

Orienteering (Mediterranean) 34:40 [4] **** 5.62 km (6:10 / km) +226m 5:08 / km
19c

Middle in Corrales de Julia. Fun course with screw-ups on 18 and 19 that took me out.

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

Friday Oct 28, 2016 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +250m 4:32 / km

Powerline with Andreu.

Wednesday Oct 26, 2016 #

10 AM

Running 27:25 [3] 5.3 km (5:10 / km) +305m 4:01 / km

Up to the top with Andreu.

11 AM

Orienteering 43:20 [4] **** 6.83 km (6:21 / km) +128m 5:48 / km
10c

Downhill on Cabeza Mediana. I screwed up the first control. :/ I started just before the mass start of Andreu, Edu, and Rorri. So, I was thinking more about what they were doing than my own course. That will certainly be something to continue working on this year.

I let myself get a little too influenced by others throughout the rest of the course.

For 5, I tried taking the high route to avoid the green, but I'm not too strong climbing hills right now. So, this wasn't too fast. I lost map contact at the end of that leg and took a long time to relocate. Need to meditate on how to train this stuff.

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

Monday Oct 24, 2016 #

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

Easy on the trails around here.

Core O'Clock 30:00 [2]

90 pushups, 20xpedestal, 10 minute plank, 20 pullups

Sunday Oct 23, 2016 #

4 PM

Running 2:30:23 [3] 24.33 km (6:11 / km) +962m 5:10 / km

Wanted to climb the mini-sierra to the north. So I did.

Reflection from today:
It's a rainy, cloudy day here. The peak of the sierra was in the clouds. I both love and respect moving through clouds in mountains. The fear of not knowing what is in the white abyss overwhelms me at times. But at the same time it feels like a unique, spiritual place that we only have the privilege to visit on certain occasions. All sound is muted and visibility is cut down to meters. So, effectively, for that short period, I'm cut off from the rest of the world. Just me, nature, and the cloud. The atmosphere is cold, quiet, pure.

That is one of the moments I live for. It's also one reason I'm grateful to have a body that works well enough to take me to those special places.

Saturday Oct 22, 2016 #

Core O'Clock 30:00 [2]

90 pushups, 20xpedestal, 10 minute plank, 20 pullups.

11 AM

Orienteering 50:40 [3] ** 7.11 km (7:08 / km) +200m 6:15 / km
8c

35 minutes of orienteering with 15 minute warmup/cooldown. I was mostly checking to see if the biodegradable streamers I placed here 6 months ago were still there. Some were, but they actually do seem to degrade quite well.

Course was super easy because of the power lines. Will have to remove that for future training sessions.

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

7 PM

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

Was thinking about doing a second technical session today, but I decided I my body needs some more time before really getting back into it.

Friday Oct 21, 2016 #

Running 1:00:00 [3] 13.0 km (4:37 / km) +300m 4:08 / km

Explore the singletrack and off-trail possibilities in Cantos Negros with Pau. Then we were burning through the downhill. Fun start to the day.

Thursday Oct 20, 2016 #

Supplementary Jog 20:00 [2] 3.5 km (5:43 / km) +100m 5:00 / km

Running 1:05:00 [3] 13.0 km (5:00 / km) +200m 4:39 / km

Running out to Canto del Pico

Wednesday Oct 19, 2016 #

Supplementary Jog 20:00 [2] 3.5 km (5:43 / km) +100m 5:00 / km

Rainy morning.

Running 1:00:00 [3] 12.0 km (5:00 / km)

Singletrack north of the house.

Core O'Clock 20:00 [2]

90 pushups, 20xpedestal, 10 minute plank, 20 pullups

Tuesday Oct 18, 2016 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Run exploring the area north of the house past El Pendolero. Good trails, but not so much off-trail stuff. Too many fences and too much jara.

I also saw a wild boar right outside my house. Nature!

Note

If you're interested in supporting my performance for WOC 2017, then please consider my fundraising campaign for a training camp in Estonia.

https://www.gofundme.com/woc-training-camp-2uwzhvw

Monday Oct 17, 2016 #

Running 1:00:00 [3] 11.0 km (5:27 / km) +100m 5:13 / km

Easy day with Andreu exploring trails around the house.

Core O'Clock 15:00 [3]

Core O'Clock with Pau

90 pushups, 15xpedestal, 5 minute plank, 20 pullups.

Sunday Oct 16, 2016 #

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

11 AM

Orienteering (Mediterranean) 48:09 [4] **** 6.69 km (7:12 / km) +110m 6:39 / km
20c

Middle in Ciudad Encantada. Should have studied 14 for a little longer. My route was safe, but sooooooooo long.

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

Saturday Oct 15, 2016 #

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

10 AM

Orienteering (Mediterranean) 1:49:25 [4] **** 16.96 km (6:27 / km) +347m 5:51 / km
25c

Long in Ciudad Encantada. Should have always taken the simple route. Mentally tired by 21 and didn't maintain map contact.

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

Friday Oct 14, 2016 #

7 PM

Orienteering 53:24 [3] 6.49 km (8:13 / km) +163m 7:18 / km

Thursday Oct 13, 2016 #

Running 1:10:00 [3] 14.0 km (5:00 / km)

Exploring the area around the new house. The immediate area isn't the best, but it's only a 15-minute spin on the bike to some really technical areas.

Wednesday Oct 12, 2016 #

Running 15:00 [3] 3.0 km (5:00 / km)

11 AM

Orienteering (Mediterranean) 36:09 [5] ***** 5.78 km (6:15 / km) +233m 5:12 / km
18c

Berzosa Test

Felt tired on the first uphill. It's been a good two-week break then.

I was often right next to the control, but lost a significant amount of time not spiking each control. Got to keep working!

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

Thursday Oct 6, 2016 #

11 PM

Orienteering (Continental) 1:00:00 [3] 7.37 km (8:08 / km) +349m 6:35 / km

Checking out Mountain Lake with Ben. Super fun location. The woods are tough to run through in spots, but that definitely adds to the fun.

Tuesday Oct 4, 2016 #

10 PM

Orienteering 1:08:06 [4] *** 8.13 km (8:23 / km) +753m 5:44 / km
13c

Orienteering at Pandapas with Bswede. Absolutely beautiful woods. We used their map of the area which needs someone to field check it. It wouldn't take too long though. Really classic east coast orienteering terrain that's actually quite fun to run through.

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

Sunday Oct 2, 2016 #

Running 1:30:00 [3] 12.8 km (7:02 / km)

Easy day with Kswede

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