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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Aug 10, 2021:

activity # timemileskm+mload
  Orienteering4 3:05:24 18.5(10:01) 29.77(6:14) 65361c131.5
  Running4 1:17:06 7.56(10:12) 12.17(6:20) 22329.9
  Hiking1 1:11:00 2.01(35:19) 3.24(21:56) 14314.1
  Cycling1 1:02:41 15.99(15.3/h) 25.73(24.6/h) 29710.3
  Total6 6:36:11 44.06(8:59) 70.91(5:35) 131661c185.7

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WeThFrSaSuMoTu

Tuesday Aug 10, 2021 #

6 PM

Cycling 1:02:41 intensity: (27:10 @1) + (31:05 @2) + (4:26 @3) 25.73 km (24.6 kph) +297m
ahr:112 max:144

Good to be back home. Met a fellow cyclist out there and had some good conversation.

I was able to fly out of and back into Scranton for this trip. This was my first time getting a flyover view of the region and I was reminded of why I like it so much here, particularly with the western US terrain fresh in my mind. Of course everything out there is great, but I really like our forested mountains here.

Monday Aug 9, 2021 #

12 PM

Running 15:00 intensity: (11 @1) + (51 @2) + (6:20 @3) + (7:05 @4) + (33 @5) 2.41 km (6:14 / km)
ahr:148 max:174

Orienteering 33:32 intensity: (19 @1) + (24 @2) + (10:38 @3) + (22:09 @4) + (2 @5) 5.84 km (5:45 / km) +70m 5:25 / km
ahr:150 max:167

The relay
A few big mistakes, but the fact that we weren't using the updated map didn't help. Fun terrain and course at any rate. I was just ready to check out after the weekend.

Sunday Aug 8, 2021 #

12 PM

Orienteering race 1:42:54 intensity: (1:17 @3) + (1:15:19 @4) + (26:18 @5) **** 14.81 km (6:57 / km) +382m 6:09 / km
ahr:162 max:183 20c

https://photos.app.goo.gl/s127HtfqecREV84p9

Lots of stomach pain again. Thankfully I was able to stay focused despite it.

My legs felt pretty heavy, but the speed looks decent still.

Generally quite clean even for good technical legs, but the heat was taking a toll on me by the end and I made a simple mistake on 18. I heard Boris announcing that it was coming down to the wire for me to win and some panic started to set in. But I managed to recover without it getting even worse.

Disappointed that I didn't manage to achieve my goal of winning all three races. But I'm also happy to see consistently decent races without big blowups after the team trials. Good progression toward the Italy World Cup.

C9 - Splits

Saturday Aug 7, 2021 #

3 PM

Running 11:45 intensity: (11 @1) + (1:15 @2) + (7:12 @3) + (1:12 @4) + (1:55 @5) 1.94 km (6:04 / km) +35m 5:33 / km
ahr:144 max:172

Orienteering race 37:02 intensity: (10 @3) + (5:28 @4) + (31:24 @5) 6.16 km (6:00 / km) +168m 5:17 / km
ahr:172 max:182 21c

https://photos.app.goo.gl/EEPYosCkt7vYJNYk7

2nd at US Middle Distance Champs

Man, how is AJ so slow?

I had the strange stomach pain again that seems associated with high intensity at altitude. Weird.

C9 - Splits

Friday Aug 6, 2021 #

Event: 2021 Orienteering USA Nationals
 
8 AM

Running 15:00 intensity: (4 @1) + (44 @2) + (4:25 @3) + (7:20 @4) + (2:27 @5) 2.8 km (5:21 / km) +2m 5:20 / km
ahr:152 max:178

Orienteering race 11:56 intensity: (14 @3) + (11 @4) + (11:31 @5) ** 2.95 km (4:03 / km) +33m 3:50 / km
ahr:177 max:182 20c

Looks like I managed to defend my US Sprint champion title.

Had good flow. The simulation champs definitely helped me get back into the flow.

Running 10:20 intensity: (7 @1) + (3:15 @2) + (6:58 @3) 1.55 km (6:39 / km) +13m 6:23 / km
ahr:132 max:146

The smoke situation up here is looking pretty nasty.

I'm not used to considering air quality when I run, but I'm not enthusiastic about competing in this much smoke. Considering an early departure as it seems like most of the Sierra Nevada is covered in smoke. But a lot of uncertainty.

Sprint 7 - Splits

Wednesday Aug 4, 2021 #

11 AM

Hiking 1:11:00 intensity: (29:45 @1) + (12:40 @2) + (28:35 @3) 3.24 km (21:56 / km) +143m 17:58 / km
ahr:93 max:142

Running 25:01 intensity: (11 @1) + (10:47 @2) + (11:36 @3) + (2:27 @4) 3.47 km (7:13 / km) +173m 5:46 / km
ahr:132 max:160

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