Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Gswede

In the 7 days ending Apr 23, 2018:

activity	#	time	miles		km		+m		load
Orienteering	5	5:45:38	26.63	(12:59)	42.86	(8:04)	1553	54c	216.9
Running	6	5:45:00	38.53	(8:57)	62.0	(5:34)	1150		111.3
Supplementary Jog	4	1:30:00	8.7	(10:21)	14.0	(6:26)			18.0
Core O'Clock	2	1:00:00							12.0
Total	13	14:00:38	73.86		118.86		2703	54c	358.2

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Monday Apr 23, 2018 #

9 AM

Orienteering 1:11:23 **** 7.26 km (9:50 / km) +322m 8:03 / km
ahr:132 max:162 16c

Intervals I set on a map from an old competition at WPR. Joined by Syd and Kfish. Really great to have them out there. It was really good motivation.

4 PM

Orienteering 1:30:01 [3] 9.46 km (9:31 / km) +428m 7:46 / km
ahr:153 max:175

Sunday Apr 22, 2018 #

8 AM

Orienteering 1:08:40 [5] *** 10.41 km (6:36 / km) +326m 5:42 / km
ahr:158 max:174 16c

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

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

3 PM

Orienteering 45:00 [3] **** 5.01 km (8:59 / km) +143m 7:52 / km
ahr:145 max:180

Corridor with Syd and Kfish

Day 2 - Lake Welch - Blue - Splits

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet

9 AM

Orienteering 1:10:34 [5] *** 10.72 km (6:35 / km) +333m 5:42 / km
ahr:159 max:182 22c

Routegadget

Running 25:00 [3] 5.0 km (5:00 / km)

Day 1 - Lake Frederick - Blue - Splits

Friday Apr 20, 2018 #

Running 50:00 [3] 9.0 km (5:33 / km) +250m 4:53 / km

8 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Thursday Apr 19, 2018 #

Core O'Clock 30:00 [2]

Standard routine

11 AM

Running 30:00 [3] 6.0 km (5:00 / km) +150m 4:27 / km

Recovery day

6 PM

Supplementary Jog 30:00 [2] 5.0 km (6:00 / km)

Jogging along the Schuylkill with Jessica

Wednesday Apr 18, 2018 #

7 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

5 PM

Running 2:20:00 [3] 24.0 km (5:50 / km) +500m 5:17 / km

Planned long run, but my stomach hurt quite a bit during this. Ultimately had to go slower and have less climb than I had originally planned on. Feeling better now at least.

Tuesday Apr 17, 2018 #

Running 1:00:00 [3] 11.0 km (5:27 / km) +250m 4:54 / km

Running 20:00 4.0 km (5:00 / km)

Short workout. Still coming back from the whole Achilles ordeal. Felt really good. Plan was 2x1 mile @ 5:20, 3 min recovery, 1x400@73-75

Times:
5:11
5:06
1:09

A good bit faster than I expected, but it felt surprisingly easy.

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Core O'Clock 30:00 [2]

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