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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Mar 29:

activity # timemileskm+mload
  Running7 9:31:39 54.85(10:25) 88.27(6:29) 3962186.0
  BBA5 1:45:00 8.7 14.0 28018.5
  Circuit Training2 35:0015.0
  Total14 11:51:39 63.55 102.27 4242219.5

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Sunday Mar 29 #

11 AM

Running 3:26:32 [3] 30.11 km (6:52 / km) +1402m 5:34 / km
ahr:158 max:193

30k to celebrate turning 30.

Just decided to go out and back on the Loyalsock because I didn't want to get too much climb, but there was still plenty.

Lots of sections of the trail were just tunnels of mountain Laurel, but there were other parts that looked spectacular for orienteering. Will investigate

Saturday Mar 28 #

6 PM

Running 35:01 [3] 6.88 km (5:05 / km) +150m 4:35 / km
ahr:162 max:186

8 PM

Circuit Training 20:00 [3]

Kettlebell workout

Friday Mar 27 #

7 AM

BBA 25:00 intensity: (5:00 @1) + (20:00 @2) 3.5 km (7:09 / km) +80m 6:25 / km

5 PM

Running 1:10:01 [3] 10.51 km (6:40 / km) +410m 5:35 / km
ahr:155 max:186

Thursday Mar 26 #

7 AM

BBA 25:00 intensity: (5:00 @1) + (20:00 @2) 3.5 km (7:09 / km) +80m 6:25 / km

6 PM

Running 1:10:02 [3] 12.66 km (5:32 / km) +460m 4:41 / km
ahr:157 max:173

Wednesday Mar 25 #

7 AM

BBA 25:00 intensity: (5:00 @1) + (20:00 @2) 3.5 km (7:09 / km) +120m 6:06 / km

4 PM

Running 1:05:00 intensity: (40:00 @3) + (5:00 @4) + (20:00 @5) 7.53 km (8:38 / km) +753m 5:45 / km
ahr:157 max:183

Tuesday Mar 24 #

BBA 25:00 intensity: (5:00 @1) + (20:00 @2) 3.5 km (7:09 / km)

Note

So, I originally planned on making a video for this, but couldn't find the time for it. But here are my tips for all of you who have been suddenly thrust into the world of remote work and online classes.

Believe it or not, I really prefer remote work, so much so that I hope I never have to work in an office again. It has its drawbacks, but for me those are nothing compared to the benefits.

Also, I don't have kids. The best tips I have are from my days teaching English in Spain. There are loads of educational and entertaining videos on Youtube. I also really liked a website called GoNoodle to get my students (ages 5-10) moving.

Training tips are next.

Quarantine Adaptation Part 1: Work

1. Get dressed the same as you would for work (maybe dressed down a bit). The important thing is to not stay in your PJs because, as another translator friend of mine put it, "That is a slippery slope." You're still working, dress for the occasion.

2. Morning routine(s). Start your day the same way, every day. I strongly recommend light physical activity and getting some sunlight. I do 5 minutes of yoga and a 20-minute jog. The sunlight wakes me up and the jogging gets my blood flowing.

3. Write out your to-do list, on paper if possible. Discipline at the office is often easier than discipline at home. So you need to have a clear view of what you need to do.

4. Have a dedicated workspace. In my apartment, I work at my desk. But I use my computer for things unrelated to work. I do not do those things at the desk. I'll take my computer to the couch, the kitchen, my armchair. But not the desk. This physical separation creates a clean mental division that helps me focus.

5. Your phone. I recommend downloading the app Forest. You set a timer (5 minutes to 2 hours) and you cannot use your phone during that period. If you do use your phone, you "kill" the tree that's growing. Over time you get to see your focused time with the forest that you "plant." I prefer this to turning off my phone because I like to measure my focus.

6. Measure your productivity. The toggl time tracking desktop app is super helpful for me to see the time I spend on my tasks and identify wasted periods. As the saying goes, "What gets measured gets managed."
4 PM

Running 1:15:01 [3] 11.97 km (6:16 / km) +570m 5:04 / km
ahr:140 max:171

Monday Mar 23 #

7 AM

BBA 5:00 [1]

9 AM

Circuit Training 15:00 [4]

Pretty intense kettlebell workout
5 PM

Running 50:02 [3] 8.62 km (5:48 / km) +218m 5:09 / km
ahr:148 max:162

Rest day. Was originally going to stick to the 400m home loop, but the snow made everything too slow and slippery. So I went out on the roads. Not much traffic today, plus I got some great views of the mountains behind the house.

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