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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Jun 4, 2017:

activity # timemileskm+mload
  Orienteering10 11:14:16 58.51(11:31) 94.17(7:10) 2302145c362.3
  Running2 1:10:00 8.08(8:40) 13.0(5:23)21.0
  Supplementary Jog3 1:00:00 5.59(10:44) 9.0(6:40)14.0
  Core O'Clock2 40:0012.0
  Total15 14:04:16 72.18 116.17 2302145c409.3

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Sunday Jun 4, 2017 #

10 AM

Orienteering 1:11:34 [3] *** 8.16 km (8:46 / km) +264m 7:33 / km
10c

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

This training cycle has left my body about as strong as a cup of gas station coffee. Time for some rest before coming back into it.

Saturday Jun 3, 2017 #

11 AM

Orienteering 2:13:02 [4] **** 19.5 km (6:49 / km) +510m 6:02 / km
18c

Left water and food on the road between 6 and 7 and 18 and 19. Skipped the butterfly because part of our group had to leave early. Jeep trails are generally crap and hardly visible. Same case for intermittent trails in dark green. Took a detour on my way to 20 because of a big dog and a homeowner enjoying the sun au naturel. I decided to give him his space.

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

Orienteering 35:00 [3] **** 5.0 km (7:00 / km) +100m 6:22 / km
8c

Return to Kirkukula. GPS didn't pick up a signal, so no Quickroute file.

Friday Jun 2, 2017 #

Core O'Clock 20:00 [3]

80 pushups, 20xpedestal, 5 minute plank.
10 AM

Orienteering 1:07:41 [4] **** 9.88 km (6:51 / km) +141m 6:24 / km
19c

Relay training.

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

Running 40:00 [3] 8.0 km (5:00 / km)

Thursday Jun 1, 2017 #

9 AM

Orienteering 1:24:30 [4] *** 12.81 km (6:36 / km) +450m 5:37 / km
12c

Haanja route choice training. It's hard to tell when a marsh is actually crossable. I stopped for a minute on the hilltop after ten because I think it's either the highest point or one of the highest points in Estonia. Took in the scenery and then continued. After 11 I decided my body had had enough and called it a day.

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

Orienteering 22:04 [5] *** 4.92 km (4:29 / km) +61m 4:14 / km
22c

Sprint Intervals with mass starts at the triangle, 5, 11, and 16 (but everyone else stopped at 15).

Fun and fast to run with others, but the legs were at their limit on the final loop.
http://sprintseries.org/doma/show_map.php?user=gsw...

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

Wednesday May 31, 2017 #

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

Core O'Clock 20:00 [3]

Trying to find energy for core exercise among all the hours of training.

80 pushups, 20xpedestal, 5 minute plank.
10 AM

Orienteering 1:05:53 [4] **** 8.78 km (7:30 / km) +200m 6:44 / km
11c

One of the roughest terrains I've been in yet. The map had changed significantly in certain areas because they had clear cut the forest but left all the crap on the ground. Tough running.

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

Orienteering 59:33 [4] **** 7.74 km (7:42 / km) +126m 7:07 / km
17c

The change to 2.5 meter contours took some adjusting to. The compass is going to be more important in this terrain than Spanish terrain. A walking break between 8 and 9 to maintain the intensity in the second half of the course.

https://goo.gl/photos/bjyjJsjeKBWk3CEM7

Tuesday May 30, 2017 #

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

10 AM

Orienteering 1:14:59 [4] **** 8.88 km (8:27 / km) +300m 7:14 / km
9c

Legs were still destroyed. Called it a day after #9. The forest is very similar to Hickory Run and the Delaware Water Gap. The main difference is that there are fewer rocks. Obviously, the contours are very different, but when I'm in the terrain I feel like I'm back home. A little homesick to be honest.

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

Monday May 29, 2017 #

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

4 PM

Orienteering 1:00:00 [3] *** 8.49 km (7:04 / km) +150m 6:29 / km
19c

First of many sessions in Estonia. Eastern section was pretty gnarly. Lots of thick green...and thick white woods. Western part was wide open, beautiful running with all the contour detail.

It started raining partway through which made it super fun. Legs were pretty beat, but I think I'll be ready to go tomorrow.

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

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