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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending May 27:

activity # timemileskm+mload
  Running7 2:58:30 18.67(9:34) 30.05(5:56) 20256.4
  Orienteering4 2:18:22 13.02(10:38) 20.95(6:36) 84659c83.0
  Hiking1 45:00 1.86(24:08) 3.0(15:00)4.5
  Core O'Clock1 10:003.0
  Total10 6:11:52 33.55 53.99 104859c146.9

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MoTuWeThFrSaSu

Sunday May 27 #

10 AM

Core O'Clock 10:00 [3]

Fausto!
1 PM

Orienteering 25:55 [4] *** 4.81 km (5:23 / km) +243m 4:18 / km
ahr:149 max:174 14c

Relay. I ended up running harder than I originally planned. But I had an Ethan to chase down. It was pretty exciting to run quickly in this terrain. Fantastic stuff.

Really happy with where my energy was at compared to yesterday. We'll see what happens tomorrow!

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

Saturday May 26 #

11 AM

Orienteering 42:32 [4] *** 6.21 km (6:51 / km) +276m 5:36 / km
ahr:160 max:183 21c



Quite clean, but low energy. Maybe there'll be a full recovery by the long on Monday. But I'll have to prepare for the worst.

Running 25:00 [3] 4.0 km (6:15 / km)

Hot!

Friday May 25 #

Running 25:00 [3] 5.0 km (5:00 / km)

Orienteering 14:37 [4] 3.6 km (4:04 / km) +50m 3:48 / km

Feeling slow, but it looks like it was still good enough for the win. Going to WOC though!

Thursday May 24 #

Running 35:00 [3] 6.0 km (5:50 / km) +200m 5:00 / km

Pre-meet in the Wissahickon. Legs are feeling pleasantly spry.

Wednesday May 23 #

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

Putting out controls at the SCEE

Tuesday May 22 #

Running 40:00 [3] 6.0 km (6:40 / km)

6 PM

Running 13:30 intensity: (6:00 @3) + (7:30 @5) 3.05 km (4:26 / km) +2m 4:25 / km
ahr:147 max:162

Final speed workout to keep some speed in the legs. I've definitely lost a lot of my top-end speed. Workout was 3x800 on 3 minute recovery jog. Ran decently, but not as sharp as I was hoping a few weeks back.

Times:
2:26
2:27
2:30

Monday May 21 #

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

3 PM

Orienteering 55:18 [4] ***** 6.32 km (8:45 / km) +278m 7:10 / km
ahr:151 max:176 24c

Final technical tune-up for team trials on FCN. When the leaves are out in French Creek, it's one of the most difficult places for me to orienteer precisely, quickly, and confidently. But that's why I did it, because your confidence tends to increase enormously when you go from a low visibility terrain to one that is high visibility.

There were some low points to this course -- not being able to find certain charcoal platforms -- but there were also some spectacular legs that I spiked despite thick vegetation and rocky footing.

Leg 17-18


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