Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:05:44 12.33(10:12) 19.84(6:20) 90535c
  Biking1 1:19:43 17.7(13.3/h) 28.48(21.4/h) 600
  Core O'Clock2 1:00:00
  Elliptical1 1:00:00 5.28(11:22) 8.5(7:04)
  Running2 35:00 4.04(8:40) 6.5(5:23)
  Total8 6:00:27 39.34 63.32 150535c
«
1:50
0:00
SaSuMoTuWeThFr

Thursday Mar 23 #

Elliptical 1:00:00 [3] 8.5 km (7:04 / km)

I probably could have run today, but I decided that the best option would be to wait another day. So an hour on the elliptical it is!

10 minute warm up, 10x2 min on resistance level 8, 2 min on resistance level 1, 10 minute cool down.

Luckily, I'm an orienteer and my sport makes this type of cross training more interesting.

Also, I just got back some stats on the AthleteBiz venture. Looks like my store was the most visited out of all the athletes on the website. Yes, an orienteer outdid some of the USA's greatest athletes. That's thanks to everyone who supports me though. So, gracias.

If you haven't yet, check out my AthleteBiz page. You can support me there by making purchases through Running Warehouse. If you enter the code ATHLETEBIZ, you can also get a discount. All you have to do is access the Running Warehouse website via my page and I'll get a portion of your purchase.
https://www.athletebiz.us/athletes/greg-ahlswede/s...

You get shoes, apparel, and/or accessories and you support a US orienteer! Nice!

Wednesday Mar 22 #

Core O'Clock 30:00 [2]

120 pushups, 20xpedestal, 10 minute plank, 30 pullups
3 PM

Biking 1:19:43 [3] 28.48 km (21.4 kph) +600m

So, I can at least get out for a spin on the bike with this injury. Unfortunately sleet and wind decided to accompany me for this.

Tuesday Mar 21 #

Note

So, just listening to a great talk by Bob Bowman, Michael Phelps' coach.

Most pertinent characteristic of a champion for me now:

Champions welcome challenges as a means to grow and learn.

Some forced time away from training and competing can be beneficial. Just have to take it in stride.

Foot is feeling much better. I can actually walk decently now. But most other physical activity is not happening for at least a few more days.

Time to get some solid Catching Feature seshes in!

Monday Mar 20 #

Core O'Clock 30:00 [3]

So, bright side: I can still do my core routine with only slight modifications to take pressure of the sole of my foot.

120 pushups, 20xpedestal, 15 minute plank, 30 pullups

Sunday Mar 19 #

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)

10 AM

Orienteering 35:13 [4] *** 5.41 km (6:31 / km) +223m 5:24 / km
17c

This middle came to an abrupt stop when this went into my foot like so. It actually was oriented downwards so when I started to pull it out I could feel the tip moving on the bottom of my foot. Lovely image.

So I'm out for at least 4-5 days. But it already feels much better. Hopefully I'll be able to run in Catalonia this weekend. We'll see!


Turns out I did save my track. My Garmin was hiding it. http://sprintseries.org/doma/show_map.php?user=gsw...

Saturday Mar 18 #

Running warm up/down 20:00 [3] 3.5 km (5:43 / km)

11 AM

Orienteering 1:30:31 [4] *** 14.43 km (6:16 / km) +682m 5:04 / km
18c

Sub-par race at the Martin Kronlund.

I was rushing through the process right from the start, which led me to execute my race incorrectly.

Going to reflect on these mistakes for tomorrow.

http://sprintseries.org/doma/show_map.php?user=gsw...

« Earlier

Recent Comments

Recent
More interesting 2  
2+ days ago
Recovery 2  
more...

Next Up

Reports

Search Log

 

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 and my dream of creating an elite training center ↓↓↓
https://www.athletebiz.us/greg-ahlswede


Recent Weeks:

Week
Ending
Training hours by intensity
01234567891011
12
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training hours by activity
01234567891011
12
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training kilometers by activity
0102030405060708090100110
120
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

all weeks | months | years | as calendar