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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Ski2 5:03:52 27.14(11:12) 43.68(6:57) 61884.5
  Running4 4:50:02 36.13(8:02) 58.15(4:59) 117495.1
  Hiking2 1:44:05 4.16(25:00) 6.7(15:32) 18012.5
  Skiking1 1:12:45 11.24(6:28) 18.09(4:01) 9818.9
  Biking1 30:015.9
  Total9 13:20:45 78.68 126.62 2071217.0
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Wednesday Mar 3 #

2 PM

Hiking 1:21:38 intensity: (1:08:59 @1) + (4:44 @2) + (7:55 @3) 4.86 km (16:48 / km) +131m 14:48 / km
ahr:93 max:137

6 PM

Running 45:00 intensity: (41 @1) + (8:15 @2) + (23:13 @3) + (12:44 @4) + (7 @5) 8.98 km (5:01 / km) +240m 4:25 / km
ahr:141 max:167

Tuesday Mar 2 #

Note

It looks like all big spring events are cancelled, and WOC will likely be cancelled or an extremely subdued version of its normal self because the COVID situation internationally will probably still be unstable.

But, so we can have something to look forward to, let's start planning the US Karttapullautin Champs in NEPA. If we continue to make good progress with the vaccine, it looks like travel and/or groups will be possible in the summer, at least within the US. Of course this race may be tossed also, but hey, let's dream.

What races do people want at the US KP Champs? Middle? Relay? 72-hour rogaine?

There are no promises here. I'm just interested in what people would like.
4 PM

Running 1:05:01 intensity: (26 @1) + (23:14 @2) + (30:44 @3) + (5:14 @4) + (5:23 @5) 12.23 km (5:19 / km) +279m 4:46 / km
ahr:137 max:177

6x1:15 hills @5k effort and a 10 second stride at the bottom of the hill.

Backing off a bit to get some more pop in my legs for the Ugly Mudder

Monday Mar 1 #

4 PM

Skiking 1:12:45 intensity: (4:47 @1) + (19:48 @2) + (48:10 @3) 18.09 km (4:01 / km) +98m 3:55 / km
ahr:130 max:148

Just couldn't get myself excited about driving a half-hour to icy snow. So out come the Skikes.

Sunday Feb 28 #

11 AM

Running 2:00:01 intensity: (1:00 @1) + (13:45 @2) + (1:42:12 @3) + (3:04 @4) 24.53 km (4:54 / km) +467m 4:28 / km
ahr:136 max:156

5 PM

Biking 30:01 intensity: (1:07 @1) + (28:46 @2) + (8 @3)
ahr:122 max:130

Saturday Feb 27 #

11 AM

Running 1:00:00 intensity: (10 @1) + (35 @2) + (48:24 @3) + (10:51 @4) 12.4 km (4:50 / km) +187m 4:30 / km
ahr:143 max:155

Le Tour de East Mountain

I'm keeping these aerobic runs very relaxed, but I'm feeling a level of strength and pop in my legs that I haven't felt for a long time. It seems like all the skiing is having a positive effect. I'm glad my Achilles made me search for alternative training methods like this.
3 PM

Ski 1:53:13 intensity: (38 @1) + (35:29 @2) + (1:16:08 @3) + (58 @4) 14.52 km (7:48 / km) +197m 7:18 / km
ahr:133 max:153

Friday Feb 26 #

Note

I really want to go orienteering this weekend, but the snow is currently at it's worst moment: an icy crust with 12 to 20 inches of dense snow underneath. Not even going to try playing with that. We'll see how much is melted by the rain over the next few days.
2 PM

Ski 3:10:39 intensity: (1:51 @1) + (50:01 @2) + (2:11:48 @3) + (6:59 @4) 29.15 km (6:32 / km) +421m 6:06 / km
ahr:134 max:156

Gotta enjoy the snow while it's still there!

An interesting mix of icy and slushy out there, but it wasn't as bad as I thought it could be. Saw a few snowmobiles out there who seemed to be breaking up the icy crust at least. Olé rural Pennsylvanians, I really appreciate your love for motorized vehicles in the forest during this time of year.

These forest roads will be perfect for the Skikes in the warmer weather.

Hiking 22:27 intensity: (21:37 @1) + (50 @2) 1.84 km (12:12 / km) +50m 10:45 / km
ahr:101 max:117

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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


Recent Weeks:

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Mar 7
Feb 28
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Feb 7

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Mar 7
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