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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Apr 15:

activity # timemileskm+mload
  Running6 5:55:01 38.64(9:11) 62.19(5:43) 1362121.8
  Orienteering2 3:45:07 16.14(13:57) 25.97(8:40) 74520c67.5
  Supplementary Jog2 45:00 4.35(10:21) 7.0(6:26)9.0
  Core O'Clock1 30:006.0
  Circuit Training1 20:004.0
  Total8 11:15:08 59.13 95.16 210720c208.3

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Sunday Apr 15 #

11 AM

Orienteering 1:08:03 [3] *** 9.64 km (7:03 / km) +347m 5:59 / km
ahr:158 max:186 20c

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

Saturday Apr 14 #

8 AM

Running 1:10:00 intensity: (45:00 @3) + (25:00 @4) 11.28 km (6:12 / km) +426m 5:13 / km
ahr:157 max:171

15 minute warmup, 25 minute tempo, then easy run after that.

Friday Apr 13 #

Running 1:10:00 [3] 12.5 km (5:36 / km) +350m 4:55 / km

8 AM

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

Thursday Apr 12 #

Core O'Clock 30:00 [2]

Standard routine

Supplementary Jog 25:00 [2] 4.0 km (6:15 / km)

W/ Kswede

Running 1:05:00 [3] 12.5 km (5:12 / km) +200m 4:49 / km

Relaxed run with the Wanderers. It's really great to have a social group here. Now if I can just continue to build one for orienteering...

Wednesday Apr 11 #

4 PM

Orienteering 2:37:04 [3] 16.33 km (9:37 / km) +398m 8:34 / km
ahr:153 max:174

Long run with corridor and part of the course from a DVOA local event from long ago. The corridor was very tough, but I knew that going into it. I was happy to do something that difficult and stretch my limits. There'll be more like it in the future.

Tuesday Apr 10 #

Note

Something I just remembered for event organizers. At some events in Spain, the organizers would print out a huge map about 50" inches long with the men's and women's elite courses on them.

After the race (a middle, for example) they would call the men's and women's winners up and each would draw their routes in front of a crowd. They'd have a microphone and different colored markers. The crowd was really interested in seeing the course review right there after the race. It seemed like a good way to create a bit more of an atmosphere at the event and get everyone excited about the sport.

Maybe this could be done on the TV screens we often have for results at the finish.

Maybe we'll be able to do that at the Harriman Orienteering Festival this fall...

Running 15:00 [5] 4.0 km (3:45 / km)

First intervals in quite a long time. Achilles protested a bit, but not much. Very happy to be back on the track and pushing myself. Kept it short. Workout was 4x800 on 90 sec recovery.

Times:
2:38
2:34
2:33
2:27

Not at my fastest level. But getting there!

Running warm up/down 45:00 [3] 9.0 km (5:00 / km)

Circuit Training 20:00 [2]

2x7 minute workout

Monday Apr 9 #

5 PM

Running 1:10:01 [3] 9.91 km (7:04 / km) +386m 5:55 / km
ahr:165 max:186

Stopped on the way back home for a run at Kings Gap SP. It's been a long time since I've been there. The woods are a bit thick in many parts, but certainly not worse than Hickory Run or the Water Gap. I'd really like to get out there for some training at some point.

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