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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Oct 3, 2021:

activity # timemileskm+mload
  Running8 3:48:01 24.54(9:17) 39.5(5:46) 69168.5
  Orienteering2 3:03:02 14.02(13:03) 22.57(8:07) 65439c103.4
  Cycling5 2:29:03 28.51(11.5/h) 45.88(18.5/h) 95035.4
  Circuit Training1 41:177.6
  Total12 10:01:23 67.08 107.95 229539c214.9

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MoTuWeThFrSaSu

Sunday Oct 3, 2021 #

9 AM

Running 7:59 intensity: (1:05 @1) + (6:33 @2) + (21 @3) 0.94 km (8:30 / km)
ahr:119 max:132

Orienteering race 1:26:14 intensity: (25 @1) + (43 @2) + (32:06 @3) + (53:00 @4) *** 10.63 km (8:07 / km) +278m 7:10 / km
ahr:149 max:165 21c

https://photos.app.goo.gl/4cviKfhpkqyuxRpy7

Decently clean except when I missed the trail out of six and lost time and energy fighting through the mountain laurel to the trail.

Not feeling competitive yet.
5 PM

Running 20:01 intensity: (17 @1) + (27 @2) + (17:13 @3) + (2:04 @4) 3.34 km (6:00 / km) +45m 5:37 / km
ahr:139 max:157

Breaking up the traffic on 84

Blue 2 - Splits

Saturday Oct 2, 2021 #

Event: New England Championships
 
10 AM

Orienteering race 1:36:48 intensity: (21 @1) + (1:48 @2) + (10:13 @3) + (1:02:30 @4) + (21:56 @5) **** 11.94 km (8:06 / km) +376m 7:00 / km
ahr:159 max:176 18c

New England Championships - Day 1

https://photos.app.goo.gl/5AiKkbmWWCsRvyTA6

Not clean, really struggling to understand the difference between white and light green to find the right corridors through the mountain laurel. Specifically in the area around 10.

Good course and fun though!

Running 4:59 intensity: (1:44 @1) + (3:15 @2) 0.55 km (9:06 / km) +6m 8:37 / km
ahr:113 max:124

4 PM

Running 20:01 intensity: (18 @1) + (12:36 @2) + (7:07 @3) 3.1 km (6:27 / km) +45m 6:01 / km
ahr:150 max:165

Recovery jaunt

Blue 1 - Splits

Friday Oct 1, 2021 #

8 AM

Cycling 1:13:53 intensity: (21:42 @1) + (49:19 @2) + (2:52 @3) 24.75 km (20.1 kph) +427m
ahr:116 max:143

3 PM

Running 30:00 intensity: (1 @1) + (59 @2) + (10:09 @3) + (18:51 @4) 6.36 km (4:43 / km) +79m 4:26 / km
ahr:150 max:164

Thursday Sep 30, 2021 #

5 PM

Running 55:00 intensity: (5:05 @1) + (20:30 @2) + (19:25 @3) + (10:00 @4) 8.86 km (6:12 / km) +175m 5:39 / km
ahr:131 max:161

5x4 minutes at 10k effort on 2 minute recovery.
Super flowy and rocky trails. Tough to get the HR up, but very fun and technical.

Wednesday Sep 29, 2021 #

9 AM

Cycling 14:25 [3] 5.24 km (21.8 kph) +51m

4 PM

Cycling 18:08 [3] 4.21 km (13.9 kph) +206m

Running 55:01 intensity: (20 @1) + (18:55 @2) + (35:05 @3) + (41 @4) 9.63 km (5:43 / km) +258m 5:02 / km
ahr:132 max:151

Circuit Training 41:17 intensity: (13:28 @1) + (21:09 @2) + (6:40 @3)
ahr:118 max:145

Tuesday Sep 28, 2021 #

5 PM

Running 35:00 intensity: (19 @1) + (12:30 @2) + (22:11 @3) 6.71 km (5:13 / km) +82m 4:55 / km
ahr:130 max:142

Yep

Turns out I'm tired. Inner L thigh is sore where it cramped on Sunday. To be monitored.

Monday Sep 27, 2021 #

9 AM

Cycling 13:44 [3] 5.27 km (23.0 kph) +50m

2 PM

Cycling 28:53 [3] 6.4 km (13.3 kph) +217m

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