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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending May 26, 2012:

activity # timemileskm+mload
  Running6 4:27:19 35.87(7:27) 57.73(4:38) 41894.1
  Orienteering1 57:00 4.1(13:54) 6.6(8:38)21.8
  Total6 5:24:19 39.97(8:07) 64.33(5:02) 418115.8

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Saturday May 26, 2012 #

Running 5:00 [3] 0.6 mi (8:20 / mi)

Warmup for the blue with trail striders afterwards.

Orienteering 41:24 [3] 3.8 km (10:54 / km)

This was good for one of my first races back, but I cannot continue to have races like this if my goal is to compete at an international level. I was very clean for the first section and then started making some dumb mistakes. Things like not looking at my compass and running out of the control the wrong way. Mistakes like that cost me a lot of time but they are also relatively easy things to fix. It seems to be very much about establishing good habits.

Running 5:00 [3] 0.6 mi (8:20 / mi)

Cooldown

Running 12:00 [3] 1.8 mi (6:40 / mi)

Warmup, 7.5 minutes easy, 2.5 minute tempo, 2 minutes easy.

Orienteering 15:36 [4] 2.8 km (5:34 / km)

A good sprint on the UMass Amherst Campus. It seemed to be mostly wide open legs with more detail as you closed in on the control. I decided just to run an easy pace at the start because even at that pace (6:40/mile, 4:08/km) I would still be rolling for a sprint, and then I kicked up the tempo for the second half. I also had to tell myself to calm down after a small bobble on the 1st control. After that it went well. Really fun race and really encouraging start to my return to orienteering.

Running 10:00 [3] 1.3 mi (7:42 / mi)

Cooldown

Friday May 25, 2012 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Very easy night run with Nate after the 5 hour drive up to Mass. Good for loosening up the legs. Also got to see how bad of a neighborhood we were staying in.

Wednesday May 23, 2012 #

5 PM

Running 40:18 intensity: (1:09 @1) + (9:00 @2) + (11:28 @3) + (18:41 @4) 5.53 mi (7:17 / mi) +127m 6:48 / mi
ahr:149 max:175

Solid workout. 10 minute warmup, 20 minutes at threshold heart rate, 10 minute cooldown. I was actually running faster than I expected to be for doing it on these trails. I also had a lot of difficulty getting my heart rate up to where it needed to be. It just felt like I couldn't move my legs fast enough to keep it at 175 bpm. So my muscular system was restricting my cardiovascular system. I imagine that running more on trails will help that. Probably should try to do striders on trails.

Tuesday May 22, 2012 #

Running 40:00 [3] 5.4 mi (7:24 / mi)

Easy loop through the Wissahickon. Got blood drawn today. We'll see soon what my iron status is like.

Monday May 21, 2012 #

Running 35:00 [3] 4.7 mi (7:27 / mi)

Easy slow run on the yellow trail and meadows loop with some add-ons. Legs feeling really heavy. I think tomorrow will be a rest day with a workout on Wednesday.

Sunday May 20, 2012 #

9 AM

Running 1:30:01 intensity: (54 @1) + (6:57 @2) + (47:58 @3) + (34:12 @4) 11.94 mi (7:32 / mi) +291m 7:00 / mi
ahr:152 max:175

Decent long run mostly on Forbidden drive with a jump onto the side trails. Didn't feel too hot but still got it done.

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