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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running6 5:33:23 28.9(11:32) 46.51(7:10) 1685109.8
  Orienteering2 2:06:00 8.6(14:39) 13.84(9:06) 60017c37.8
  Hiking1 1:28:23 3.75(23:34) 6.04(14:38) 1008.8
  Biking1 48:17 12.62(15.7/h) 20.31(25.2/h) 30014.5
  Circuit Training1 40:0019.0
  Total9 10:36:03 53.87 86.7 268517c190.0
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Sunday Jul 5 #

Note

At 2pm Eastern, I'll post a semi-live version of the elite middle distance course designed by my generous friend Timo Sild. I'll post the link here a half-hour or so beforehand. You'll be able to watch it in YouTube afterwards.

See you in the woods!
9 AM

Running 15:01 [3] 2.36 km (6:21 / km) +82m 5:25 / km
ahr:130 max:150

Orienteering 1:00:34 [3] 7.18 km (8:26 / km) +324m 6:53 / km
ahr:161 max:195

Orienteering 6:59 [3] 0.72 km (9:44 / km) +34m 7:52 / km
ahr:144 max:168

Saturday Jul 4 #

11 AM

Running 1:47:22 [3] 10.91 km (9:51 / km) +568m 7:49 / km
ahr:131 max:158

Checking out Bartlett Balds.
https://photos.app.goo.gl/Q9zhqo6smy9bG6J97

Was not disappointed. And I only saw a tiny section because I didn't have time for more. The new data hasn't come out for this area. But it'll be cool to see what I can whip up when it's available.

Since it's such a huge climb from the parking area, I can only imagine camping up top to train for a few days at a time. That would be a cool vacation.

Friday Jul 3 #

11 AM

Hiking 1:28:23 [1] 6.04 km (14:38 / km) +100m 13:32 / km
ahr:82 max:134

5 PM

Running 1:00:01 [3] 8.83 km (6:48 / km) +134m 6:19 / km
ahr:133 max:154

Flat but super rocky trail followed by a swim in the lake

I won't be able to livestream, mainly because I don't think my data coverage is sufficient in that area to give anything beyond a super pixelated, laggy image. But I do have a plan to make it fun.

Thursday Jul 2 #

Circuit Training 40:00 intensity: (10:00 @1) + (30:00 @4)

Kettlebell core and HIIT

Note

I will be attempting to livestream an elite middle distance simulation course on Spackman Creek on Sunday. The course is designed by Timo Sild. He offered. If I don't beat his estimated time, then I owe him 10 euros.

For anyone interested in watching, when would be a convenient time to watch?
7 PM

Running 1:28:43 intensity: (56:00 @3) + (32:43 @4) 13.85 km (6:24 / km) +610m 5:15 / km
ahr:144 max:183

Wednesday Jul 1 #

Note

I did an interview today with Chris Gkikas over Zoom about his experience getting into orienteering and starting Western North Carolina Orienteering club from scratch.

I'll be posting it on Youtube the next few days.

I'd like to do a series of interviews with people doing interesting things in US orienteering, both at present and in the past.

Hope you enjoy these videos as they come!

Tuesday Jun 30 #

4 PM

Running 7:16 [3] 1.11 km (6:32 / km) +18m 6:02 / km
ahr:124 max:137

Orienteering 51:24 [3] *** 5.13 km (10:01 / km) +205m 8:21 / km
ahr:129 max:153 17c

https://photos.app.goo.gl/78MeoXhXmAMNxDqe8

A large downpour ended up soaking the end of my map and wiped 17 onwards off the map. Was able to find 17, but wasn't interested in wandering around after that.

Legs are tired, tough to push through the blueberry feeling like this.

Orienteering 7:03 [3] 0.82 km (8:38 / km) +38m 7:01 / km
ahr:122 max:136

Monday Jun 29 #

11 AM

Biking 48:17 [3] 20.31 km (25.2 kph) +300m
ahr:116 max:151

8 PM

Running 55:00 [3] 9.44 km (5:49 / km) +275m 5:05 / km
ahr:136 max:153

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What is Navigabl remote coaching?

Rough Translation of some good advice received in Spain.

TEN BASIC MENTAL ASPECTS OF ORIENTEERING
1. Your SELF-ESTEEM does not matter to others, only your results. Value your effort whenever you do things well and whatever the result may be.
2. If you make a MISTAKE of any type, it is not anyone else’s fault, only yours. Learn from them and apply what you have learned.
3. FOCUS ON THE TASK AT HAND, not on the result. If you improve these tasks, the results will come by themselves.
4. The relationship between training and results is not always fair. GET USED TO IT.
5. DO NOT UNDERESTIMATE anyone. Everyone can beat you.
6. If you always do the same thing, you will make the same mistakes. DO NOT STOP LEARNING, EVEN WHEN YOU WIN.
7. Always do your own orienteering in races. DO NOT THINK ABOUT OTHERS.
8. You are the one who best knows how to do your best. SELF-CONFIDENCE.
9. You must always THINK POSITIVELY.
10. Have fun training and competing. MOTIVATION is fundamental.

Support me as an elite orienteer by making purchases on Running Warehouse through "My Store"↓↓↓
https://www.athletebiz.us/greg-ahlswede


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