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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running9 5:24:48 34.99(9:17) 56.31(5:46) 90574.1
  Orienteering2 3:09:25 12.56(15:05) 20.21(9:22) 79016c57.7
  Hiking1 2:16:05 4.26(31:55) 6.86(19:50) 21126.7
  Cycling1 24:10 5.65(14.0/h) 9.09(22.6/h) 192.6
  Total10 11:14:28 57.47(11:44) 92.48(7:18) 192416c161.1
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ThFrSaSuMoTuWe

Tuesday May 28 #

7 AM

Running 21:39 intensity: (9:30 @1) + (11:22 @2) + (47 @3) 3.69 km (5:52 / km) +25m 5:41 / km
ahr:126 max:145

6 PM

Running 55:00 intensity: (12:44 @1) + (25:34 @2) + (4:46 @3) + (5:47 @4) + (6:09 @5) 11.68 km (4:43 / km) +42m 4:38 / km
ahr:138 max:170

5x800 @ interval pace

Surprisingly difficult to hit the paces. I kept falling behind on the turns. Seems like part of the reason was the wet track and my poor traction shoes. But what was really strange was how good I felt jogging back. Usually I'm absolutely destroyed.

Monday May 27 #

7 AM

Running 21:39 intensity: (12:42 @1) + (8:16 @2) + (41 @3) 3.83 km (5:40 / km) +16m 5:32 / km
ahr:124 max:143

10 AM

Running 9:56 intensity: (5:00 @1) + (4:13 @2) + (43 @3) 1.82 km (5:28 / km) +49m 4:49 / km
ahr:126 max:145

Running 20:00 [2] 3.5 km (5:43 / km) +19m 5:34 / km
ahr:133 max:151

Running 10:00 [3] 2.0 km (5:00 / km)

Sunday May 26 #

9 AM

Orienteering 2:30:00 [3] 16.0 km (9:23 / km) +600m 7:54 / km
ahr:145 max:167

Running 10:00 intensity: (1:50 @1) + (5:25 @2) + (2:45 @3) 1.65 km (6:04 / km)
ahr:132 max:148

Saturday May 25 #

Note

So the two big goals for the rest of this season were originally NAOC in Canada and the Finnish World Cup.

I've already registered for NAOC. So I am shooting for that no matter what. But I haven't bought the tickets for the Finnish World Cup yet.

The plan was to take a few weeks beforehand to stay at Timo's place and train with him in Finland and WOC/WC relevant terrains to get ready for next year. But I don't want to commit that time/money/energy if I don't feel like I am in good enough physical condition to be actually competitive.

So I decided on a criterion to meet by July 26, when registration closes for the Finnish WC. I will buy the tickets and register for the event if I can run the Campbell's Ledge segment in 10:45 or less.

On Tuesday I ran 11:46. So I have a lot of time to make up. But if the vitamin D and iron deficiencies really are what has been affecting me and it starts to correct with supplementation, then I should start seeing fairly fast improvements.

I'll be running that segment every other week now to see progress.
1 PM

Hiking 2:16:05 intensity: (1:10:23 @1) + (1:05:42 @3) 6.86 km (19:50 / km) +211m 17:11 / km
ahr:80 max:105

5 PM

Running 1:05:27 intensity: (9:48 @1) + (45:58 @2) + (9:41 @3) 10.17 km (6:26 / km) +281m 5:39 / km
ahr:133 max:152

Trail running

Friday May 24 #

7 AM

Running 21:40 intensity: (9:40 @1) + (11:49 @2) + (11 @3) 3.75 km (5:47 / km) +27m 5:35 / km
ahr:127 max:142

No caffeine at all today and I keep feeling better. This is absolutely wild.

Really looking forward to seeing how this progresses.
5 PM

Running 1:02:44 [3] 10.58 km (5:56 / km) +277m 5:15 / km
ahr:128 max:147

Thursday May 23 #

10 AM

Cycling 11:41 intensity: (11:05 @1) + (31 @2) + (5 @3) 4.62 km (23.7 kph)
ahr:106 max:134

Had a coffee this morning that was 1/4 caffeinated, 3/4 decaf, and I feel absolutely fine. This is very strange for me.

Running 16:43 intensity: (3:28 @1) + (11:19 @2) + (1:56 @3) 2.25 km (7:25 / km) +168m 5:24 / km
ahr:132 max:155

Orienteering 39:25 intensity: (7:47 @1) + (12:53 @2) + (6:12 @3) + (12:33 @4) *** 4.21 km (9:21 / km) +190m 7:38 / km
ahr:137 max:160 16c

Forest Intervals

Ran surprisingly fast for this terrain and the rests included in the overall time.

Running 10:00 intensity: (8:25 @1) + (58 @2) + (37 @3) 1.42 km (7:03 / km)
ahr:119 max:152

Cycling 12:29 intensity: (11:36 @1) + (53 @2) 4.47 km (21.5 kph) +19m
ahr:113 max:141

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https://linktr.ee/gswede

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.


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