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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Mar 22, 2015:

activity # timemileskm+mload
  Orienteering4 4:15:06 17.71(14:24) 28.5(8:57) 74028 /37c75%76.5
  Biking2 1:10:00 21.13(18.1/h) 34.0(29.1/h)21.0
  Running2 1:00:00 8.08(7:26) 13.0(4:37)18.0
  Total6 6:25:06 46.91(8:13) 75.5(5:06) 74028 /37c75%115.5

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Sunday Mar 22, 2015 #

Orienteering 1:00:09 [3] **** 6.1 km (9:52 / km) +240m 8:14 / km
spiked:14/23c

Peña Colorada Middle.

This was an ok middle. I made a lot of mistakes and I struggled to relocate well. The map quality was suspect. The white woods were just as thick as the green. Some ditches seemed more like trails. In short, not a great map.

Error time: 8:00 minutes

Errors:
-Getting pushed off course by green (Although since the green wasn't accurate at all it threw me off even more)
-Poor bearings.
-Pushing the pace when I should have focused on better navigation.

Solutions:
-When in green focus on the compass to keep me on track.
-Check direction when exiting a control (it's one of those pivotal points)
-A middle should be competitive but not headless chicken competitive.

Map:
https://drive.google.com/file/d/0B64jd3d3gSP7QjN0Y...

Saturday Mar 21, 2015 #

Orienteering 1:26:35 [3] *** 10.0 km (8:40 / km) +400m 7:13 / km
spiked:14/14c

Canal de Castilla Spanish National League

Really good race. I stepped out early though because the team trials are too close to destroy my body with a long.

I raced it to number 9 and then dropped the pace until 14 where I dropped out. I was in 13th out of 31 when I stopped racing and 14th when I dropped out.

No mistakes really today. I could have taken a few better route choices. But I am glad I can write this here...

Error time: 0:00

Map:
https://drive.google.com/file/d/0B64jd3d3gSP7cWF5R...

Thursday Mar 19, 2015 #

Orienteering 37:20 [3] **** 4.6 km (8:07 / km) +100m 7:19 / km

Corrales de Julia middle with Jeff and Alex.

First time on this map. I really liked it. Fairly intricate rock detail with somewhat thick green to throw you for a loop. I ran fairly well. Probably could have cut off 5 minutes if there were controls.

Error time: 2:00

Errors:
Poor entrance into control.

Solution:
Continue to visualize the entrance into the control.

Orienteering 40:21 [3] ***** 3.2 km (12:37 / km)

2 loops in the Peguerinos east map with Graham and friends.

We counted it up and there were 11 national teams represented at this session.

There were 4 loops but I twisted my knee in a weird way and it hurt to put weight on it. (It feels fine now, a day after).

Really difficult night orienteering. About as difficult as it gets for orienteering. Thierry finished first and wasn't too phased by the difficulty. Impressive.

Error time: 15:00 (at least)

Errors:
-Misreading the map.
-Losing my bearing.
-Poorly estimating distance.

Solutions:
-Continue orienteering on a variety of maps
-Focus on compasswork for night-o's. You don't have as many references. Your compass needs to play a bigger role.

Wednesday Mar 18, 2015 #

Orienteering 30:41 [3] *** 4.6 km (6:40 / km)

Map contact/Entrance Visualization run on Alpedrete with the visiting Canadians.

Good run without streamers. Some of the rock features are iffy so I just confirmed my location with surrounding features.

Error time: 2:00

Errors:
Slow route choices
Bumbling a bit in the area of the control. (No streamers so that doesn't help)

Running 10:00 [3] 2.0 km (5:00 / km)

5 minute warm up and cool down. Legs are starting to feel really good again.

Tuesday Mar 17, 2015 #

Biking 30:00 [3] 14.0 km (28.0 kph)

Commute

Running 50:00 [3] 11.0 km (4:33 / km)

Legs are still feeling heavy and I don't want that feeling to last. Took it easy today and threw in 5x20/40's. Legs were uncomfortable.

Monday Mar 16, 2015 #

Biking 40:00 [3] 20.0 km (30.0 kph)

Commute and groceries

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