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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Aug 21, 2016:

activity # timemileskm+mload
  Orienteering4 3:36:17 18.45(11:43) 29.69(7:17) 53130 /55c54%108.0
  Running5 3:05:00 18.02(10:16) 29.0(6:23)53.0
  Supplementary Jog5 1:40:00 9.94(10:04) 16.0(6:15)26.0
  Total8 8:21:17 46.41(10:48) 74.69(6:43) 53130 /55c54%187.0

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MoTuWeThFrSaSu

Sunday Aug 21, 2016 #

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

Focusing on my three things for the race today. Most of all, how fun this is going to be.
12 PM

Orienteering race 36:17 [5] *** 6.59 km (5:30 / km) +231m 4:41 / km
spiked:17/19c

Day 2 Middle at ROC. Solid race. Last k was super boring. I had a great first section, and then a few breaks in concentration and not seeing the openings in the cliffs added a minute or so to my course.

17th out of 46.

https://www.livelox.com/Viewer/ROC-publiktavling-p...

Saturday Aug 20, 2016 #

Event: Rocky Orienteering Circus
 

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

Jog around Stromstad with Alvaro. Checking out the sprint map.

Friday Aug 19, 2016 #

Orienteering 1:10:00 [3] *** 10.0 km (7:00 / km) +300m 6:05 / km
21c

Running the 2015 World Cup middle. 80-85% intensity. There were stakes still at the control locations, but I usually didn't see them until about 8 meters away.

Thursday Aug 18, 2016 #

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

Running warm up/down 25:00 [3] 3.0 km (8:20 / km)

10 minute warmup and 15 minutes of line-o afterwards.

Orienteering 45:00 [3] 5.0 km (9:00 / km)

Slow run in Strömstad on middle test course. Getting a feel for the terrain. Really, really fun. It's going to be tough running though.

Wednesday Aug 17, 2016 #

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

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

Post-travel shakeout

Tuesday Aug 16, 2016 #

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

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Orienteering 1:05:00 [4] ***** 8.1 km (8:01 / km)
spiked:13/15c

Intervals in Nasten. Two minute breaks after pre-decided controls. Ten minutes of breaks total. So my time for the course without breaks was around 55.

Finally getting a feel for it. Really fun to roll through the forest here. I can only imagine how fun it would be to get a group atmosphere here.

Monday Aug 15, 2016 #

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

Running 1:10:00 [3] 11.0 km (6:22 / km)

Mixed terrain-trail running in Nasten. Legs are heavy but recovering fast.

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

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