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Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Running6 7:20:00 53.63(8:12) 86.31(5:06) 136831c
  Core O'Clock1 30:00
  Total6 7:50:00 53.63 86.31 136831c
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2:05
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WeThFrSaSuMoTu

Tuesday Jan 24 #

Note

Very grateful to have been named to the US elite team another year. I definitely feel that I improved as an orienteer this year, despite the setback at Team Trials. I am looking forward to representing the US in 2017 competitions.

Also, I am very happy to see the solid group in the development team. There is a lot of potential in there and it will be exciting to see where they go.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)

Running intervals 45:00 [5] 9.0 km (5:00 / km)

Workout was 1x2000, 4 min rec, 2x1500, 3:30 rec, 3x1000, 3 min rec.
Times:
6:08
4:31
4:35
3:02
3:01
2:58

It's been a while since I've felt this good for a workout this intense. It really helped having the other guys around. Andreu was on another level. I would have liked to push it a bit more on the last one, but I'm still recovering from my cold last week. Had to clear out phlegm on a few intervals. Overall, this was one of those workouts that gives me a lot of confidence.

Monday Jan 23 #

Running 1:10:00 [3] 14.0 km (5:00 / km) +350m 4:27 / km

Berzosa loop with Luis. I can notice the ankle and Achille's, but they weren't slowing me down.

Core O'Clock 30:00 [2]

130 pushups (65+65), 20 x pedestal, 15 minute plank (10+5), 35 pullups (20+15)

Sunday Jan 22 #

Running 45:00 [3] 10.0 km (4:30 / km)

Easy run through the Turía Park with all the morning runners. Getting ready for an intense week.

Saturday Jan 21 #

Running 1:00:00 [3] **** 13.0 km (4:37 / km)
31c

A run through Valencia including a microsprint on a map of a parking garage made by my friend Manu Jurado. Each dot is a pillar in the parking garage. Really difficult without any controls on the pillars, but I had to read accurately and quickly.

https://goo.gl/photos/T3kKYme7eQBapmtVA

Thursday Jan 19 #

1 PM

Running 2:05:00 [3] 21.31 km (5:52 / km) +718m 5:01 / km

Long run by myself out to the Mini Sierra and back. Head cold confirmed. Wasn't feeling super strong on this run. Oh well. You don't always feel great.

Wednesday Jan 18 #

Running 1:05:00 [3] 13.0 km (5:00 / km) +300m 4:29 / km

Run with Marc on the trails around the house. Climbing was particularly difficult. Think I'm getting a cold.

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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.


Recent Weeks:

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