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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Gswede

In the 7 days ending Mar 27, 2015:

activity # timemileskm+mload
  Orienteering3 2:45:56 12.12(13:42) 19.5(8:31) 73052 /65c80%55.5
  Running4 2:10:00 15.53(8:22) 25.0(5:12)39.0
  Biking1 30:00 8.7(17.4/h) 14.0(28.0/h)9.0
  Total7 5:25:56 36.35(8:58) 58.5(5:34) 73052 /65c80%103.5

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Friday Mar 27, 2015 #

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

15 minute warm up to tempo with striders. Focused on what I needed to do in this race during the warm up. Good warm up. 5 minute cool down.

Orienteering 19:12 [4] ** 3.4 km (5:39 / km) +90m 4:59 / km
spiked:24/28c

Team Trials Sprint

Very good course. 2nd overall and 1st eligible for WOC. Didn't ever run too quickly. The hills on campus kept my pace relatively slow. Only a few errors.

Error time: 0:34

Errors:
-Misreading/failing to read control descriptions and thus attacking the controls poorly.
- Thinking a crossable wall was uncrossable and adding distance and time.

Solutions:
-Always check my descriptions.
-Recognize the mapping symbols while running fast. Practice reading while running fast.

Thursday Mar 26, 2015 #

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

Got out on the Carter's Caves model map to learn about the map. Really interesting. This is gonna be a fun weekend. 5x20/40's. Wow I forgot how good it felt to feel well rested.

Wednesday Mar 25, 2015 #

Note

In Philly!!

Running 35:00 [3] 7.0 km (5:00 / km)

Easy run with 5x20/40 around the 'rents house in Philly. Best adjective to describe how I felt during this run: powerful.

Tuesday Mar 24, 2015 #

Running 40:00 [3] 8.0 km (5:00 / km)

Easy run home. The taper is working. I have to control my body to keep from taking off.

Monday Mar 23, 2015 #

Biking 30:00 [3] 14.0 km (28.0 kph)

Commute

Sunday Mar 22, 2015 #

Orienteering 1:00:09 [3] **** 6.1 km (9:52 / km) +240m 8:14 / km
spiked:14/23c

Peña Colorada Middle.

This was an ok middle. I made a lot of mistakes and I struggled to relocate well. The map quality was suspect. The white woods were just as thick as the green. Some ditches seemed more like trails. In short, not a great map.

Error time: 8:00 minutes

Errors:
-Getting pushed off course by green (Although since the green wasn't accurate at all it threw me off even more)
-Poor bearings.
-Pushing the pace when I should have focused on better navigation.

Solutions:
-When in green focus on the compass to keep me on track.
-Check direction when exiting a control (it's one of those pivotal points)
-A middle should be competitive but not headless chicken competitive.

Map:
https://drive.google.com/file/d/0B64jd3d3gSP7QjN0Y...

Saturday Mar 21, 2015 #

Orienteering 1:26:35 [3] *** 10.0 km (8:40 / km) +400m 7:13 / km
spiked:14/14c

Canal de Castilla Spanish National League

Really good race. I stepped out early though because the team trials are too close to destroy my body with a long.

I raced it to number 9 and then dropped the pace until 14 where I dropped out. I was in 13th out of 31 when I stopped racing and 14th when I dropped out.

No mistakes really today. I could have taken a few better route choices. But I am glad I can write this here...

Error time: 0:00

Map:
https://drive.google.com/file/d/0B64jd3d3gSP7cWF5R...

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