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Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Running4 4:01:31 30.14(8:01) 48.5(4:59) 650
  Orienteering1 1:30:00 8.08(11:08) 13.0(6:55) 50018c
  Total5 5:31:31 38.21(8:41) 61.5(5:23) 115018c
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Friday Feb 24 #

Note

Thanks to everyone who voted for me to select me as the 2016 US Orienteer of the Year. As always, your support motivates me enormously! I'm excited to continue training and competing hard with your support.

Running 55:00 [3] 11.5 km (4:47 / km) +300m 4:14 / km

Thursday Feb 23 #

Running 1:15:00 [3] 13.0 km (5:46 / km) +350m 5:05 / km

Mixed terrain and trail running.

Wednesday Feb 22 #

Orienteering 1:30:00 [3] *** 13.0 km (6:55 / km) +500m 5:48 / km
18c

Cabeza Mediana Downhills

Watch strangely stopped working after the first interval. So no data.
5 PM

Running 50:00 [2] 9.0 km (5:33 / km)

Tuesday Feb 21 #

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)

Running intervals 26:31 [5] 8.0 km (3:19 / km)

Well, my dad asked me a few months ago if I thought I was in better shape now than in college. I told him I wasn't sure but that I was certainly faster on trails and orienteering than back then, on track and roads I wasn't sure. This workout settled that debate.

The workout was 250 meters fast followed by 250 meters at a moderate pace. The fast section we did in 45 and the moderate in 55, coming out to 1:40 for every 500 meters and 3:20 for each k.

So, I set my 8k PR by 10 seconds while constantly speeding up and slowing down. It felt surprisingly easy and I probably could have kept it going for at least another 2k (setting my 10k PR in the process). We'll save that for the next time we do this workout.

A good spirit lifter before POM.

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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


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