Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 20, 2016:

activity	#	time	miles		km		+m	load
Running	8	6:48:43	49.03	(8:20)	78.91	(5:11)	1640	183.7
Supplementary Jog	5	3:20:00	16.78	(11:55)	27.0	(7:24)		28.0
Orienteering	1	1:01:14	4.2	(14:35)	6.76	(9:04)	272	18.4
Core O'Clock	2	50:00						10.0
Total	9	11:59:57	70.01		112.67		1912	240.1

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Sunday Nov 20, 2016 #

10 AM

Running 1:55:57 [4] 21.81 km (5:19 / km) +900m 4:24 / km

Tactika Trail race in Alcalá de Henares. Very, very muddy.

The first 5k were very flat and we had a big group of runners with us. But, as soon as we hit the first uphill and technical (muddy) downhill, only the orienteers were left in the front group. It certainly says a lot about our ability to run in technical terrain.

I wanted to go a little faster, but the conditions, and all the activity yesterday, left me without much oomph. So, my roommates and I stayed in a group and finished together. Really motivational.

Two of today's downhills (much muddier today):

via GIPHY

Saturday Nov 19, 2016 #

Supplementary Jog 2:00:00 [1] 15.0 km (8:00 / km)

Putting out and picking up controls

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

12 PM

Running race 22:46 [5] 6.6 km (3:27 / km) +110m 3:11 / km

Trofeo Rector XC race at Universidad Nebrija. Garmin has been off with distance and climb lately. Pretty strange.

Two minutes faster than two years ago. Felt good. Started strong with a pace that felt manageable but I could tell I haven't done the speedwork to maintain the speed throughout the race. Started to struggle on the last loop and held on to fourth as Luisma raced ahead to a great finish.

Finished fourth out of 150 Madrid university cross country runners. The order went Andreu, Luisma, XC runner, me, XC runner, Edu. Not a bad showing for orienteers.

Friday Nov 18, 2016 #

Running 1:10:00 [3] 14.0 km (5:00 / km) +200m 4:40 / km

Thursday Nov 17, 2016 #

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

Running 1:10:00 [3] 13.0 km (5:23 / km) +230m 4:57 / km

Internet wasn't working today. So I had to stay home working instead of going to the night-o. Damn... a run it is then.

Wednesday Nov 16, 2016 #

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

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Terrain warmup

Core O'Clock 25:00 [2]

100 pushups, 25xpedestal, 10 minute plank, 20 pullups.

12 PM

Orienteering 1:01:14 [3] *** 6.76 km (9:04 / km) +272m 7:33 / km

Contour training at La Jarosa. The map is quite old and the vegetation is very, very thick in some spots. Tough to get going fast. Was navigating quite well all things considered.

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

Tuesday Nov 15, 2016 #

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

Running 50:00 [4] 8.0 km (6:15 / km)

First time back with intervals. Legs felt slow and heavy.

Simple. 4x800@2:30-:35 with 1:30 rec jog.

Times:
2:38
2:36
2:32
2:34

I had a 20 meter climb on # 2 and 4. Felt good to open up.

Monday Nov 14, 2016 #

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

Running 45:00 [3] 9.5 km (4:44 / km) +200m 4:17 / km

Super moon run with Andreu.

Core O'Clock 25:00 [2]

100 pushups, 25xpedestal, 10 minute plank, 20 pullups

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