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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running4 3:01:30 21.75(8:21) 35.0(5:11) 123395.2
  Ebike5 2:02:10 32.31(15.9/h) 52.0(25.5/h) 94020.9
  Cycling2 1:01:09 11.73(11.5/h) 18.87(18.5/h) 38512.4
  Orienteering1 42:43 3.05(13:59) 4.91(8:42) 7115c11.7
  Circuit Training2 40:008.0
  Total12 7:27:32 68.84 110.78 262815c148.3
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Friday May 20 #

9 AM

Cycling 13:57 intensity: (6:34 @1) + (5:02 @2) + (2:21 @3) 6.15 km (26.5 kph) +39m
ahr:114 max:144

2 PM

Cycling 47:12 intensity: (11:13 @1) + (22:01 @2) + (12:53 @3) + (1:05 @4) 12.72 km (16.2 kph) +346m
ahr:122 max:153

Was planning on going longer but the thunder and pretty intense hail convinced me to go home. The climb was still great though.

Also really enjoyed the +20% climb on the cobbles up Poplar.

Thursday May 19 #

8 AM

Ebike 15:31 intensity: (8:33 @1) + (6:40 @2) + (18 @3) 7.08 km (27.4 kph) +42m
ahr:108 max:134

Running 30:03 intensity: (31 @1) + (1:26 @2) + (5:45 @3) + (20:30 @4) + (1:51 @5) 5.2 km (5:47 / km) +600m 3:40 / km
ahr:155 max:169

20 minute treadhill

First 10 minutes at 15% at 5.8mph
Second 10 minutes at 10% at 6.8mph
7 PM

Ebike 14:46 [3] 5.56 km (22.6 kph) +212m
ahr:70 max:72

Wednesday May 18 #

7 AM

Running 30:00 intensity: (21 @1) + (34 @2) + (10:10 @3) + (13:14 @4) + (5:41 @5) 5.47 km (5:29 / km) +66m 5:10 / km
ahr:154 max:186

Trail run aborted due to killer mother geese. Justin and I weren't ready to start hitting geese around. So we turned around.

Legs are very tired today. The name of the game today is recovery.
7 PM

Circuit Training 20:00 [2]

Tuesday May 17 #

7 AM

Running 53:03 intensity: (41 @1) + (2:34 @2) + (12:20 @3) + (36:09 @4) + (1:19 @5) 12.02 km (4:25 / km) +126m 4:12 / km
ahr:153 max:169

2x15 minutes
1x5 minutes

GPS was all over the place today, but going off the markers I've measured before, I was averaging about 3:37/km

My GEICO phone app just congratulated me on not using my phone while driving... But it was a run
10 AM

Ebike 24:21 intensity: (8:53 @1) + (15:27 @2) + (1 @3) 11.92 km (29.4 kph) +104m
ahr:113 max:128

Ebike 36:40 intensity: (16:48 @1) + (18:33 @2) + (1:19 @3) 15.24 km (24.9 kph) +330m
ahr:111 max:136

5 PM

Running 1:08:24 intensity: (16 @1) + (2:54 @2) + (31:13 @3) + (19:47 @4) + (14:14 @5) 12.31 km (5:34 / km) +441m 4:43 / km
ahr:151 max:173

2x10 up the mountain followed by 10 on the descent back to the lake

Was thinking of doing 3x10 up the mountain, but then it would've been too long of a session. Plus threshold on a downhill is fun.

Monday May 16 #

9 AM

Ebike 14:22 intensity: (10:57 @1) + (3:05 @2) + (20 @3) 6.15 km (25.7 kph) +34m
ahr:103 max:129

3 PM

Ebike 16:30 intensity: (7:31 @1) + (8:23 @2) + (36 @3) 6.05 km (22.0 kph) +218m
ahr:111 max:134

Circuit Training 20:00 [2]

Sunday May 15 #

11 AM

Orienteering 4:51 intensity: (1:30 @1) + (1:57 @2) + (1:24 @3) 0.62 km (7:48 / km) +10m 7:14 / km
ahr:118 max:137

Orienteering 37:52 intensity: (30 @1) + (8:21 @2) + (27:55 @3) + (1:06 @4) **** 4.29 km (8:49 / km) +61m 8:14 / km
ahr:134 max:153 15c

https://photos.app.goo.gl/kpruakQbaP1NhpBa7

First time to Lost Lakes in a while. The leaves were just starting to come out, but it was enough to really cut down the visibility. Still a very fun place to run. Looking forward to coming back here for some harder sessions.

A bit unstable to the first control, but after that I was able to start ticking off the points.

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What is Navigabl remote coaching?

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 by making purchases on Running Warehouse through "My Store"↓↓↓
https://www.athletebiz.us/greg-ahlswede


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