Training Log Archive: GswedeIn the 7 days ending Jun 11, 2017:
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Sunday Jun 11, 2017 #
8 AM
Running 20:00 [3] 3.0 km (6:40 / km)
Morning jogging it out
10 AM
Running 24:53 [5] 6.0 km (4:09 / km) +70m 3:55 / km
Workout by the lake on the bike path there.
I don't particularly like doing workouts on asphalt so I'm going to continue looking for a relatively flat dirt road that I can easily get to.
Struggled to maintain the pace on the 4th k and my mind got to me on the final uphill and slowed a lot. Took an extra minute in the recovery jog to finish strong with confidence.
Workout was 5x1000 on 2 min recovery @ 3:00-:10
Times:
3:05 (Hit the lap button a bit late)
3:07
3:07
3:21
3:03
The Fenix 3 always adds about second to my times when I hit lap, which is annoying because it seems inaccurate. Perhaps not?
I don't particularly like doing workouts on asphalt so I'm going to continue looking for a relatively flat dirt road that I can easily get to.
Struggled to maintain the pace on the 4th k and my mind got to me on the final uphill and slowed a lot. Took an extra minute in the recovery jog to finish strong with confidence.
Workout was 5x1000 on 2 min recovery @ 3:00-:10
Times:
3:05 (Hit the lap button a bit late)
3:07
3:07
3:21
3:03
The Fenix 3 always adds about second to my times when I hit lap, which is annoying because it seems inaccurate. Perhaps not?
Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
Jogging to the lake and back.
6 PM
Running 45:00 7.28 km (6:11 / km) +295m 5:09 / km
Yogging with some intense hills to get some Strava segments. Good place for hills...right next to a ski jump. Followed up with some intense 68° sauna with my host Timo.
Saturday Jun 10, 2017 #
Note
Few people care about an athlete's feelings, they mostly care only about their results. But since this is my log, I'll express feelings from time to time.
Since the Finnish World Cup I've been feeling discouraged in terms of my ability to compete with the elite athletes over here. I see everyone's accomplishments here, and I find it difficult to see myself on that list.
So, instead of comparing externally, I returned to comparing with myself.
It is very encouraging to see the progress I've made just over the past years from the Flying Pig in 2015 (15th) and the Western Mass 5 Day in 2012 when I decided to return to elite orienteering to the Classic Champs and NAOC this past fall. I'm not at the top yet, and there are certainly going to be more disappointments than victories as I rise up, but I will not stop.
Ultimately, I don't want my journey to be self-serving, but rather I hope that my example can serve to inspire others to pursue their goals despite setbacks.
Now, let's go rock this Classic Distance in Madsa set by the always classy BigWillyStyle.
Since the Finnish World Cup I've been feeling discouraged in terms of my ability to compete with the elite athletes over here. I see everyone's accomplishments here, and I find it difficult to see myself on that list.
So, instead of comparing externally, I returned to comparing with myself.
It is very encouraging to see the progress I've made just over the past years from the Flying Pig in 2015 (15th) and the Western Mass 5 Day in 2012 when I decided to return to elite orienteering to the Classic Champs and NAOC this past fall. I'm not at the top yet, and there are certainly going to be more disappointments than victories as I rise up, but I will not stop.
Ultimately, I don't want my journey to be self-serving, but rather I hope that my example can serve to inspire others to pursue their goals despite setbacks.
Now, let's go rock this Classic Distance in Madsa set by the always classy BigWillyStyle.
Cycling 30:00 [2] 12.0 km (24.0 kph)
A nice spin to the map and then back home.
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
9 AM
Orienteering 1:25:14 [4] *** 12.5 km (6:49 / km) +331m 6:01 / km
20c
Pretty solid effort. A few sub-optimal routes that cost me about 5-6 minutes total. For example, I avoided the swamp to 12 after having struggled through the swamp to 11 (I swung too far right though). And I probably should not have climbed on the way to 14. It turns out that swamp was very runnable and actually kinda pleasant. Still struggling to determine what factors make the swamps runnable.
Soaked my legs in the lake for about 10 minutes afterwards. Beautiful area.
http://sprintseries.org/doma/show_map.php?user=gsw...
Soaked my legs in the lake for about 10 minutes afterwards. Beautiful area.
http://sprintseries.org/doma/show_map.php?user=gsw...
Friday Jun 9, 2017 #
Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)
Love me some energy column... in all seriousness starting the day with a 5 minute meditation sesh in nature is actually pretty sweet.
Running 1:00:00 [3] 12.0 km (5:00 / km) +50m 4:54 / km
Quads feeling pretty sore. Needed this easy day. Classic distance in Madsa tomorrow!
Core O'Clock 30:00 [3]
100 pushups, 20xpedestal, 10 minute plank, 20 pullups.
Followed by foam rolling my poor muscles.
Now back to practicing the intro to Despacito :)
Followed by foam rolling my poor muscles.
Now back to practicing the intro to Despacito :)
Thursday Jun 8, 2017 #
9 AM
Orienteering 58:43 [3] *** 8.67 km (6:46 / km) +120m 6:20 / km
29c
My watch wouldn't pick up the satellite signal at the start and the mosquitoes convinced me it wasn't worth waiting. Pretty good flow the whole time. I got a stick in my eye right after crossing the swamps before 18. It took me a few controls to recover my flow after that. Really fun with the rain.
Training group included Thierry, Tranchand, the Kempster, and Glibov (I have a problem with recognizing elite orienteers when they're not racing or preparing for a race. When they camouflage as civilians I struggle to recognize them, but pretty sure he was Glibov).
A really top-class crowd...and then Greg Ahlswede. Felt a little out of place, but I'm working on earning a spot there ;)
And now back to translating...
http://sprintseries.org/doma/show_map.php?user=gsw...
Training group included Thierry, Tranchand, the Kempster, and Glibov (I have a problem with recognizing elite orienteers when they're not racing or preparing for a race. When they camouflage as civilians I struggle to recognize them, but pretty sure he was Glibov).
A really top-class crowd...and then Greg Ahlswede. Felt a little out of place, but I'm working on earning a spot there ;)
And now back to translating...
http://sprintseries.org/doma/show_map.php?user=gsw...
Wednesday Jun 7, 2017 #
8 AM
Orienteering 49:55 [3] **** 6.42 km (7:46 / km) +120m 7:07 / km
17c
Legs were heavy again which didn't help to fight through the green. Still struggling to understand the mapper's idea of light and dark green. Compass and confidence continue to prove themselves as important tools in these woods. Time was running short so I cut off the last two controls.
http://sprintseries.org/doma/show_map.php?user=gsw...
http://sprintseries.org/doma/show_map.php?user=gsw...
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
7 PM
Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)
Did the morning jog in the evening because of the morning training.
Found some pullup bars so I indulged myself in 20 pullups.
I also visited Otepää's
Energisammas, or Energy Column, their celebration of the existence of positive energy fields. Followed the instructions for meditation and continued. It'll be nice to go back to this.
Found some pullup bars so I indulged myself in 20 pullups.
I also visited Otepää's
Energisammas, or Energy Column, their celebration of the existence of positive energy fields. Followed the instructions for meditation and continued. It'll be nice to go back to this.
Tuesday Jun 6, 2017 #
Note
rhr:36
Resting heart rate in good shape. Just have a few kilos to lose.
Core O'Clock 30:00 [3]
100 pushups, 20xpedestal, 10 minute plank
8 AM
Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)
4 PM
Orienteering 41:30 [3] **** 5.69 km (7:17 / km) +116m 6:37 / km
17c
80% effort. Aim was to move quicker and read everything at a faster pace. Pretty happy with my compass work from 14 to 15.
http://sprintseries.org/doma/show_map.php?user=gsw...
http://sprintseries.org/doma/show_map.php?user=gsw...
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
Monday Jun 5, 2017 #
Running 1:00:00 [3] 12.0 km (5:00 / km) +80m 4:50 / km
10x20/40s to inject some speed