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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending May 14:

activity # timemileskm+mload
  Running10 9:48:00 66.0(8:55) 106.22(5:32) 1379195.2
  Orienteering4 3:46:26 19.65(11:31) 31.62(7:10) 116782c124.6
  Core O'Clock1 35:0010.5
  Total11 14:09:26 85.65 137.84 254682c330.3
averages - weight:71.5kg

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Sunday May 14 #

5 PM

Orienteering 2:10:33 [4] *** 17.73 km (7:22 / km) +850m 5:56 / km
33c

10 minute warm up and then the Fuente Las Tablas long combining a middle and a long on this map (middle first then a map change to the long)

I didn't drink any water and I should have. Stopped at a fountain at south of six on the long that had more algae than I felt comfortable with.

I still kept fighting til the end...even if my mind was gone by the time I got to 15. I cut the extra loop out since I preferred the middle to extra loop at the bottom.

Part 1: http://sprintseries.org/doma/show_map.php?user=gsw...

Part 2: http://sprintseries.org/doma/show_map.php?user=gsw...

Saturday May 13 #

2 PM

Orienteering 36:19 [4] **** 5.99 km (6:04 / km) +137m 5:26 / km
20c

Fun first session of the training camp with fellow WOC long distance runner Luis Nogueira in Las Majadas. The medium green was good practice for Estonia. Legs were tired but I continued to fight.

http://sprintseries.org/doma/show_map.php?user=gsw...

Google Photo Spheres from this map:
https://www.google.es/maps/@40.28367,-2.0020819,3a...
https://www.google.es/maps/@40.283828,-2.0020568,3...

Running warm up/down 25:00 [3] 4.5 km (5:33 / km)

6 PM

Orienteering 37:30 [3] **** 4.5 km (8:20 / km) +90m 7:35 / km
12c

MP on two controls. Tough to read everything but I was happy with how much my understanding of this map had improved since October.

http://sprintseries.org/doma/show_map.php?user=gsw...

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)

Friday May 12 #

Running 30:00 [3] 5.0 km (6:00 / km)

Running 1:20:00 [3] 15.0 km (5:20 / km)

Recovery run with Indomitus in CDC

Thursday May 11 #

Running 30:00 [3] 5.0 km (6:00 / km)

7 PM

Running 1:20:00 intensity: (57:30 @3) + (22:30 @4) 15.28 km (5:14 / km) +379m 4:39 / km

The trail workout of 3k, 3x(2k fast, 2k slow) 2k. Tough to do this alone but also welcomed the challenge.

Wednesday May 10 #

Running 30:00 [3] 5.0 km (6:00 / km)
weight:71.5kg

Nose to the grindstone. Weight this morning at 71.5 kg, racing weight for WOC is 69.5.

Core O'Clock 35:00 [3]

120 pushups, 20xpedestal, 15 minute plank, 20 pullups, 20 burpees
9 PM

Running 1:18:00 [3] 14.3 km (5:27 / km) +300m 4:56 / km

Running up to the map and back.

Orienteering 22:04 [4] *** 3.4 km (6:29 / km) +90m 5:44 / km
17c

Short training in which I focused on what I failed at in this weekend's middle: executing the final attack correctly.

http://sprintseries.org/doma/show_map.php?user=gsw...

Tuesday May 9 #

Running 30:00 [3] 5.0 km (6:00 / km)

Eine kleine Morgenlauf, Ian Smith-style.
4 PM

Running 1:05:00 intensity: (46:30 @3) + (18:30 @5) 12.14 km (5:21 / km) +300m 4:46 / km

Time trial on the Powerline. 18:30 Looks like this was 2 seconds slower than the one in December. I've got to do the uphill faster. A lot of time lost climbing there.

Pretty hot out (87°F)

Monday May 8 #

Running 30:00 [3] 5.0 km (6:00 / km)

Back to the solo morning jogs.

Running 1:20:00 [3] 15.0 km (5:20 / km) +400m 4:42 / km

Legs are starting to get that feeling where they glide effortlessly. They're liking the volume.

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