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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running5 4:47:02 32.31(8:53) 52.0(5:31) 48094.2
  Orienteering2 2:23:07 11.88(12:03) 19.12(7:29) 56040c57.8
  Core O'Clock1 30:006.0
  Total7 7:40:09 44.19 71.12 104040c158.0
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Thursday Nov 23 #

Running 25:00 [2] 5.0 km (5:00 / km)

Running race 27:02 [5] 8.0 km (3:23 / km) +30m 3:19 / km

Turkey trot 8k

4th place overall. It's been a while since I've done a race like this. Even the trail races I've done have been broken up by uphills and downhills. A little boring tbh, but fun to be out there with friends and get to push my limits. I'm still not much of a road runner; I'll stick to the woods. Although, I am fairly fit as this was only 20 seconds off my college PR.

Now it's time for Thanksgiving with friends and family.

Have a great day, estadounidenses!

Wednesday Nov 22 #

Running 40:00 [2] 7.0 km (5:43 / km)

Pre-race shakeout

Core O'Clock 30:00 [2]

100 pushups, 20 pedestal, 5 minute calf raise, 10 minute plank, 20 pullups

Tuesday Nov 21 #

Running 2:05:00 [3] 20.0 km (6:15 / km) +300m 5:49 / km

Long slow run in the Wissahickon. Getting back to these will be good.

Monday Nov 20 #

10 AM

Orienteering 1:33:25 [3] *** 10.44 km (8:57 / km) +410m 7:29 / km
19c



Getting back to the French Creek West map. The vegetation was decent, but not great. 3 and 4 were in very large, very thick patches of thorns.

This terrain is great because of its ambiguity and vegetation (some of its vegetation at least). It means I need to very meticulous when executing my routes. It's easy to get pushed off course and enter in the other dimension of orienteering where nothing seems to fit. It'll be good to get back to this map.

Sunday Nov 19 #

Running 30:00 [2] 6.0 km (5:00 / km)

12 PM

Orienteering 49:42 [4] *** 8.68 km (5:44 / km) +150m 5:16 / km
21c



Decent area, a little dirty. The map was overmapped. There was no need to have that many rootstocks on the map, particularly when some were not in the correct location. Disaster on #4 when there was a control in a pit that I didn't see. Was not very motivated after that. Luis caught me at #10 and I decided to restart my race and go after it. It went pretty well after that.

Saturday Nov 18 #

Running 40:00 [3] 6.0 km (6:40 / km) +150m 5:56 / km

Jogging in the Wiss with Luis. Body is still feeling weak from the sickness. Slow recovery.

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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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