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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Feb 4:

activity # timemileskm+mload
  Cross-training1 6:00:0036.0
  Running4 3:55:00 29.2(8:03) 47.0(5:00) 65072.4
  Orienteering1 1:30:30 5.17(17:30) 8.32(10:53) 30323.5
  Core O'Clock2 45:009.0
  Hiking1 45:00 1.86(24:08) 3.0(15:00)4.5
  Circuit Training2 25:005.0
  Total7 13:20:30 36.24 58.32 953150.4

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MoTuWeThFrSaSu

Sunday Feb 4 #

3 AM

Orienteering 36:09 [2] 2.55 km (14:10 / km) +106m 11:44 / km
ahr:117 max:157

Orienteering 54:21 [3] 5.77 km (9:25 / km) +197m 8:03 / km
ahr:139 max:156

Saturday Feb 3 #

Cross-training 6:00:00 [1]

Friday Feb 2 #

Running 50:00 [3] 10.5 km (4:46 / km) +250m 4:15 / km

The week of physical and mental recovery is coming to a close. Soon the madness will begin.

Thursday Feb 1 #

Running 50:00 [3] 10.0 km (5:00 / km) +200m 4:33 / km

Easy day in CDC

Core O'Clock 20:00 [2]

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

Circuit Training 15:00 [2]

Functional strength

Tuesday Jan 30 #

Running 1:00:00 intensity: (57:08 @3) + (2:52 @5) 12.0 km (5:00 / km)

Went with Antonio to an overly marketed Nike event at the store here. There were a few big name runners there and quite a few "influencers." It was good to rub shoulders with them and have them ask questions about orienteering.

It was a really strange training session. 3k from the store followed by 1k all out. No intervals. No tempo. Just a fast freaking K. Allllllright. Antonio and I put ourselves in the 3:30 group, but within 400 meters it was just me and him. I kept chasing him and he kept running away. Antonio finished in 2:51. I was on his tail at 2:52. Not bad for a random K that was also uphill. It's good to see that I've still got some speed in my legs after a relative lack of intervals.

Core O'Clock 25:00 [2]

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

Circuit Training 10:00 [2]

Functional strength training

Monday Jan 29 #

11 AM

Hiking 45:00 [1] 3.0 km (15:00 / km)

Urban hiking. Needed to loosen up the legs.
5 PM

Running 1:15:00 [3] 14.5 km (5:10 / km) +200m 4:50 / km

Easy day with Melanie in CDC. Had to take it pretty easy because of some aches.

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