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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 10, 2019:

activity # timemileskm+mload
  Running6 3:55:06 21.71(10:50) 34.95(6:44) 83268.5
  Orienteering3 2:36:32 14.62(10:43) 23.52(6:39) 90638c72.9
  Total7 6:31:38 36.33(10:47) 58.47(6:42) 173838c141.5

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MoTuWeThFrSaSu

Sunday Nov 10, 2019 #

10 AM

Running 15:01 [3] 1.35 km (11:08 / km) +26m 10:08 / km

Orienteering 50:26 [4] *** 8.4 km (6:00 / km) +297m 5:06 / km
22c

Map: https://photos.app.goo.gl/w7zA8j61k7xH6NHw8

The Achilles is definitely improving! Boom!

Errors (time):
-7 (10s)
- 12 (10s)
- 16 (32s)
Total time: 52s

Cause:
7,12, and 16 were all due to not completely understanding what was happening with the contours. So I ended up running slower because I lacked confidence and entering each point hesitantly. 16 was the biggest error in this sense because I took longer to relate the terrain to the map.


Solution:
-Map reading. I need to do my own exercises more consistently. When I test out the TSS exercises I notice how after just 10 minutes my eyes and mind start to tire significantly. This is a good sign in that there is room for improvement.

Running 10:02 [3] 1.07 km (9:21 / km) +24m 8:25 / km

Saturday Nov 9, 2019 #

11 AM

Running 15:02 [3] 2.06 km (7:17 / km) +21m 6:56 / km

Orienteering 36:06 [4] **** 6.16 km (5:52 / km) +172m 5:09 / km
16c

Really fun middle at Ansonia.

https://photos.app.goo.gl/Z1Jj6y69GmxEJsnV7

I was running a bit unfocused at the start. I got confused on the way to 1 when I crossed an unmapped continuation of the stone wall. But I got back into it.

Achilles is improving significantly. It was still there, but I was able to push much more than I have in most races recently. Let's keep this progress going!

Errors (time):
- 1 (1m30s)
- 2 (10s)
- 4 (15s)
- 7 (30s)
- 8 (5s)
- 11 (1m45s)
Total time: 4m15s

Cause:
The 10 to 30 second mistakes were due to not spiking the control perfectly. The flags were placed well behind the boulders. So in those cases it was because I wasn't perfectly on my line, wasting time figuring out which boulder to go.

Number 1 and 11 were because I failed to connect the map with the terrain. 1 because I went over an unmapped wall that broke my map contact. 11 was because I didn't give myself time to plan and execute properly. I had spiked 10 perfectly and attempted to carry that speed into 11, but I should have taken the time to do the process properly

Solution:
- Compass!
- Only run when you have a plan and are confident. Known this for years but need to keep getting it through my head.

Running 10:01 [3] 1.16 km (8:39 / km) +21m 7:56 / km

Friday Nov 8, 2019 #

3 PM

Running 35:00 [3] 5.99 km (5:51 / km) +101m 5:23 / km

Thursday Nov 7, 2019 #

1 PM

Orienteering 1:10:00 [3] 8.96 km (7:49 / km) +438m 6:17 / km

In Scranton looking at apartments. Looks like I found a good one. It's about 400m from the start of the mountain trails and roads. It's also a 10 minute spin on the bike into downtown.

So I celebrated by checking out this area. A few different types of terrain here. From broad French Creek hillsides with Harriman-type vegetation to a really unique area with scrapes of bare rock covered by grass, moss, and blueberry.

I rounded it out with some trail yogging. Got to see another bear, which I think brings me to seven bears this fall.

Tuesday Nov 5, 2019 #

10 AM

Running 19:59 [2] 2.81 km (7:07 / km) +39m 6:39 / km

5 PM

Running 1:10:00 [3] 10.56 km (6:38 / km) +494m 5:22 / km

Monday Nov 4, 2019 #

4 PM

Running 1:00:01 [3] 9.94 km (6:02 / km) +107m 5:44 / km

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