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Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Running2 2:00:00 15.91(7:33) 25.6(4:41) 420
  Orienteering1 1:11:00 5.59(12:42) 9.0(7:53) 150
  Core O'Clock1 30:00
  Total3 3:41:00 21.5 34.6 570
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Wednesday Apr 26 #

Orienteering 1:11:00 [3] 9.0 km (7:53 / km) +150m 7:17 / km

Very relevant training in Göteborg courtesy of Anders Hedberg https://goo.gl/photos/EzEKwERx1UQNc3Pf9

Tuesday Apr 25 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +120m 4:46 / km

With Antonio including 5x1-minute pickups interspaced with 1 minute at moderate pace.

Core O'Clock 30:00 [3]

120 pushups, 20xpedestal, 10 minute plank, 20 burpees, 20 pullups.

Monday Apr 24 #

Running 1:00:00 [3] 13.6 km (4:25 / km) +300m 3:58 / km

8k easy with Antonio followed by 5x30-second hills and 5x35-second hills with the last five seconds on flat ground.

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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 ↓↓↓
https://www.athletebiz.us/greg-ahlswede


Recent Weeks:

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Training hours by intensity
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Apr 30
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Apr 9
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Apr 30
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Training kilometers by activity
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Apr 30
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