Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 25, 2017:

activity	#	time	miles		km		+m		load
Running	7	5:32:02	36.66	(9:03)	59.0	(5:38)	480		103.7
Orienteering	5	5:14:02	23.13	(13:35)	37.22	(8:26)	1230	96c	160.4
Core O'Clock	1	30:00							6.0
Total	10	11:16:04	59.79		96.22		1710	96c	270.1

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Saturday Nov 25, 2017 #

11 AM

Orienteering 57:48 [4] *** 7.0 km (8:15 / km) +250m 7:00 / km
17c

Old map of beautiful terrain. It's held up pretty well. The trails were updated, but around 5 it didn't seem like they were to me. It made sense to everyone else it would seem. So it's my fault there. Legs are really tired from the turkey trot and yesterday's training. That's how it goes.

https://photos.app.goo.gl/pDjwVq8F5gFdUYbw1

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

Warmup with Marlies and cooldown alone.

3 PM

Orienteering 1:07:35 [4] **** 5.3 km (12:45 / km) +200m 10:44 / km
15c

Interval course set by Richi back in January. Really tough. The terrain from 8 to 11 is full of downed trees and dark green. I had to skip the intervals after that because I was running low on light. Enjoyed the challenge.

https://photos.app.goo.gl/WbBRA8QsQDto0PFd2

Red - Splits

Friday Nov 24, 2017 #

Event: Harriman Thanksgiving Camp

8 AM

Running 45:00 [3] 7.0 km (6:26 / km) +150m 5:48 / km

Last run with Violeta and Luis for a while in the Wiss.

3 PM

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

Orienteering 45:32 [4] *** 5.8 km (7:51 / km) +220m 6:36 / km
24c

GPS watch died immediately after this course and I haven't been able to revive it yet. So, I had to do course review the old fashioned way.

A really physical course with a lot of fun challenges. Swung too far left on 13 and too far right on 19

https://photos.app.goo.gl/VHeG250qiFJ02oaY2

Thursday Nov 23, 2017 #

Running 25:00 [2] 5.0 km (5:00 / km)

Running race 27:02 [5] 8.0 km (3:23 / km) +30m 3:19 / km

Turkey trot 8k

4th place overall. It's been a while since I've done a race like this. Even the trail races I've done have been broken up by uphills and downhills. A little boring tbh, but fun to be out there with friends and get to push my limits. I'm still not much of a road runner; I'll stick to the woods. Although, I am fairly fit as this was only 20 seconds off my college PR.

Now it's time for Thanksgiving with friends and family.

Have a great day, estadounidenses!

Note

https://www.npr.org/sections/health-shots/2015/11/...

Wednesday Nov 22, 2017 #

Running 40:00 [2] 7.0 km (5:43 / km)

Pre-race shakeout

Core O'Clock 30:00 [2]

100 pushups, 20 pedestal, 5 minute calf raise, 10 minute plank, 20 pullups

Tuesday Nov 21, 2017 #

Running 2:05:00 [3] 20.0 km (6:15 / km) +300m 5:49 / km

Long slow run in the Wissahickon. Getting back to these will be good.

Monday Nov 20, 2017 #

10 AM

Orienteering 1:33:25 [3] *** 10.44 km (8:57 / km) +410m 7:29 / km
19c

Getting back to the French Creek West map. The vegetation was decent, but not great. 3 and 4 were in very large, very thick patches of thorns.

This terrain is great because of its ambiguity and vegetation (some of its vegetation at least). It means I need to very meticulous when executing my routes. It's easy to get pushed off course and enter in the other dimension of orienteering where nothing seems to fit. It'll be good to get back to this map.

Sunday Nov 19, 2017 #

Running 30:00 [2] 6.0 km (5:00 / km)

12 PM

Orienteering 49:42 [4] *** 8.68 km (5:44 / km) +150m 5:16 / km
21c

Decent area, a little dirty. The map was overmapped. There was no need to have that many rootstocks on the map, particularly when some were not in the correct location. Disaster on #4 when there was a control in a pit that I didn't see. Was not very motivated after that. Luis caught me at #10 and I decided to restart my race and go after it. It went pretty well after that.

Red - Splits

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