Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Jun 26, 2016:

activity	#	time	miles		km		+m				load
Orienteering	4	4:27:09	21.93	(12:11)	35.3	(7:34)	1119	69 /	71c	97%	107.4
Running	5	3:30:00	22.43	(9:22)	36.1	(5:49)	310				61.0
Supplementary Jog	4	1:20:00	7.95	(10:04)	12.8	(6:15)					18.0
Total	7	9:17:09	52.32	(10:39)	84.2	(6:37)	1429	69 /	71c	97%	186.4

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Sunday Jun 26, 2016 #

Running warm up/down 15:00 [3] 2.4 km (6:15 / km) +110m 5:05 / km

Orienteering 2:03:35 [3] *** 16.3 km (7:35 / km) +670m 6:17 / km
spiked:21/21c

Fun long. The goal was to work on focus between long, simple legs followed by intense, technical areas. It worked, my mind started drifting during the long legs and I had to make a conscious effort to maintain focus when entering the technical sections.

I had to cut off a fun part of it because I was running low on sunlight. I should have brought a headlight and just finished the course in the dark.

Map 1 (start and finish):
https://goo.gl/photos/vxtG6YistPUKtmou8

Map 2 (middle):
https://goo.gl/photos/i1j8n5vJzUrFNbY38

Saturday Jun 25, 2016 #

Note

I keep losing focus during training courses out here. It has to be intentional. Excellence in many things, orienteering included, requires you to transform yourself through hard, smart work. Stay focused!

Success isn't a result of spontaneous combustion. You must set yourself on fire.
Arnold H. Glasow

Orienteering 45:45 [4] **** 6.6 km (6:56 / km) +220m 5:56 / km
spiked:31/32c

Course with Alberto, once again, where I lost focus is where I lost my course. My legs were tired so I couldn't move too fast. But I'm working on that.

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

Running warm up/down 20:00 [2] 3.2 km (6:15 / km)

Friday Jun 24, 2016 #

Orienteering 52:34 [3] 6.7 km (7:51 / km)

Greglory corridor. Really good until I lost focus at 35 minutes, left the corridor, and couldn't relocate. Keep going back to this focus thing.

Running 45:00 [3] 7.0 km (6:26 / km)

25 minute forest warmup to the corridor and 20 minutes back, including a long slog down a steep hillside with high grass. Great stuff.

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

Thursday Jun 23, 2016 #

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

Orienteering 45:15 [4] **** 5.7 km (7:56 / km) +229m 6:37 / km
spiked:17/18c

Peguerinos Middle

MP. I completely lost focus after 14 and skipped 15. Also got confused with the rocks in a few spots.

This area has also been really difficult more. Loads of huge rocks and cliffs. Just beautiful though. I just found a map from two years ago on the same area where I took an hour for a course that was 500 meters shorter. So this is actually loads better.

Goal for tomorrow: maintain focus throughout corridor. I can have dinner if I do that.

https://goo.gl/photos/aGvmfsqHbT5PBESV7

Wednesday Jun 22, 2016 #

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

Running 1:10:00 [3] 11.0 km (6:22 / km) +200m 5:50 / km

Off-trail exploration in Peguerinos.

Tuesday Jun 21, 2016 #

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

Morning jog through La Latina. Now that I'm freelancing I'm looking forward to doing this more often. Legs loosened up a ton because of this

Followed by core o'clock with lunges

Monday Jun 20, 2016 #

Note

Would any friend reading my log be interested in sharing housing for the US Classic Champs with myself, a Spanish friend, and Will Enger? (Maybe you had other plans but I just grouped you in with us).

I'm ready to go camping, but getting an AirBnb between several people would be the keyest.

Running 1:00:00 [3] 12.5 km (4:48 / km)

Easy CDC with the youngest of the Dengra. Legs felt very stiff. Much better towards the end.

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