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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Orienteering5 4:04:09 23.21(10:31) 37.36(6:32) 136192c121.3
  Running4 2:20:12 15.21(9:13) 24.48(5:44) 7540c36.6
  Core O'Clock1 25:005.0
  Total7 6:49:21 38.42 61.84 1436132c162.8
«
2:17
0:00
ThFrSaSuMoTuWe

Tuesday Feb 20 #

Note

Learning loads at the MOC camp. Very excited to train the next generation of American sprinters. Does this count as professional development?
9 AM

Orienteering 18:08 [3] 3.79 km (4:47 / km) +111m 4:10 / km
ahr:151 max:160

4 PM

Orienteering 19:32 [3] 4.43 km (4:25 / km) +57m 4:09 / km
ahr:153 max:170

Monday Feb 19 #

10 AM

Running 35:12 [3] 5.48 km (6:25 / km) +75m 6:01 / km
ahr:158 max:179 23c

Easy jog on the model with Pau's microsprint included.

https://photos.app.goo.gl/yvwJ7DjyYhjY2HlO2
4 PM

Orienteering 46:26 [3] *** 6.32 km (7:21 / km) +237m 6:11 / km
ahr:148 max:166 41c

Sunday Feb 18 #

Note

So I'm in Catalonia now for the Mediterranean Orienteering Championship with the corresponding camp prior to the event.

I'm not particularly interested in sprints myself; it's just not what motivates me. But it is very beneficial as a coach to be here learning about sprints from world champion sprinters.

It's particularly interesting as they'll be testing out the proposed knockout sprint format. It'll be great to see how it works in person.

Also since my friend Pau is one of the head organizers, I'll get to provide the commentary in English and Spanish for these events.
11 AM

Orienteering 52:16 [4] **** 7.43 km (7:02 / km) +314m 5:49 / km
ahr:158 max:184 23c

Running 25:00 [2] 4.0 km (6:15 / km)

Saturday Feb 17 #

10 AM

Orienteering 1:47:47 [4] *** 15.39 km (7:00 / km) +642m 5:48 / km
ahr:162 max:181 28c

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Friday Feb 16 #

Running 50:00 [3] 10.0 km (5:00 / km)
17c

Warmup to the maze. An interesting course set by Andreu in the hedge maze. Cooldown back to Andreu's.

Core O'Clock 25:00 [2]

Standard routine

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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.

Support me as an elite orienteer and my dream of creating an elite training center by making purchases on Running Warehouse through "My Store"↓↓↓
https://www.athletebiz.us/greg-ahlswede


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