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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Sep 23, 2016:

activity # timemileskm+mload
  Orienteering6 5:48:29 27.46(12:41) 44.2(7:53) 1030157c251.2
  Running5 2:10:00 12.43(10:28) 20.0(6:30) 25039.0
  Supplementary Jog1 20:00 2.49(8:03) 4.0(5:00)6.0
  Total6 8:18:29 42.38(11:46) 68.2(7:19) 1280157c296.2

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Friday Sep 23, 2016 #

Event: North American Orienteering Championships 2016
 

Orienteering 37:42 [5] **** 5.5 km (6:51 / km) +205m 5:47 / km
26c

A solid middle distance on a technical map. One major mistake on six took me out of the medals. But that's orienteering! Too many little mistakes to make for a truly excellent middle. It'll be good to train at overspeed this year with my Spanish elite crew.

Routegadget: http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

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

Supplementary Jog 20:00 [3] 4.0 km (5:00 / km)

Morning jog with Thierry

Middle - Blue - Splits

Thursday Sep 22, 2016 #

Orienteering 40:00 [3] 4.0 km (10:00 / km)

20 minutes on the middle model and 20 minutes on the long. The model maps weren't great. But they're also model maps.

Wednesday Sep 21, 2016 #

Running 35:00 [3] 5.0 km (7:00 / km) +250m 5:36 / km

Run up to Moreau.

Orienteering 37:56 [3] ***** 4.6 km (8:15 / km)
14c

Moreau Lake. I'll post the map when I can finally sit down with my computer. But wow. I miss running on maps like these in the northeast US.

Map from Moreau. Cut the course short because NAOC.

https://goo.gl/photos/Xuh11DSjHSY2wSoD6

Monday Sep 19, 2016 #

Event: Mike's Maze, volume 2
 

Orienteering 11:26 [5] ** 2.0 km (5:43 / km)
11c

Fun sprint relay where I was teamed with Juanma. No map for now.

Running warm up/down 25:00 [3] 3.5 km (7:09 / km)

Orienteering 45:00 [3] *** 4.5 km (10:00 / km)
62c

All three corn mazes lumped together. It had been raining all day so we were essentially running through foot deep mud the entire way. Really fun and really fast orienteering. I loved reading the map that quickly. Second in the classic, first in the sprint, and second in the night-o (without a handicap!)

Links to maps:
http://attackpoint.org/discussionthread.jsp/messag...


Corn Classic - Splits

Corn Sprint - Splits

Corn Night - Splits

Sunday Sep 18, 2016 #

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

Orienteering 1:16:59 [5] *** 10.0 km (7:42 / km) +365m 6:31 / km
21c

I unfortunately found that my GPS was dead before the race. I'll update the routegadget soon.

Good race. Felt tired from yesterday, but was still able to move decently. A few bobbles from lapses in concentration. Kept a good plan and read everything really well.

Routegadget: http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

Sunday - Blue - Splits

Saturday Sep 17, 2016 #

Event: 2016 US Two-Day Classic Championships and Sprint Relay
 

Orienteering long 1:39:26 [5] *** 13.6 km (7:19 / km) +460m 6:15 / km
23c

Long at US Classic Champs. Solid race, kept the pace very conservative so I'd still have some juice for the end. Felt strong most of the way through. Started to get some charlie horses towards the end because I'm not trained to lift my legs that much in a race.

Some asked about my hydration vest with incredulity. But I was very happy I decided to wear it. Knowing how my body works in races is key. Make that decision and stick to it!

Routegadget: http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)

That was good enough for today.

Running 10:00 [3] 2.0 km (5:00 / km)

A short jog about four hours after the race to continue the active recovery.

Saturday - Blue - Splits

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