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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running6 4:38:47 31.93(8:44) 51.39(5:26) 112399.7
  Orienteering2 1:58:03 11.25(10:30) 18.1(6:31) 62922c75.6
  Total6 6:36:50 43.18(9:11) 69.49(5:43) 175222c175.3
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SuMoTuWeThFrSa

Saturday May 15 #

11 AM

Running 9:43 intensity: (6:34 @2) + (3:09 @3) 1.0 km (9:44 / km) +37m 8:14 / km
ahr:125 max:139

Orienteering 38:33 intensity: (6 @1) + (2 @2) + (2:37 @3) + (34:58 @4) + (50 @5) *** 5.41 km (7:08 / km) +140m 6:19 / km
ahr:156 max:170 22c

Super fun orienteering at Richard Lake with Kseniya and Co. Lots of snakes!

Friday May 14 #

7 PM

Running 30:00 intensity: (10 @1) + (41 @2) + (22:40 @3) + (6:29 @4) 6.23 km (4:49 / km) +93m 4:29 / km
ahr:144 max:156

I didn't really feel the oomph to go skiking or biking. But I did want to do exercise. So I figured a 30 minute sunset run around the lake would be cool. Sooooooo beautiful.

I also went out to the rocks today to try mapping them a bit. I used OOM on my phone. Initially it was overwhelming and I wasn't sure how anyone could keep track of where they were and what they were mapping.

Once I turned the GPS on in the app it went really fast. It was even fun to map it. I'm surprised at how accurate I was able to get the rocks from home. I was even able to accurately draw a few 1m gaps between the rocks from home. Once I got there most of the work was taking out rocks that didn't exist, which were mostly depressions between other rocks, and joining rocks together when the gaps just didn't seem passable. Perhaps passable by an extremely motivated skinny person.

Thursday May 13 #

10 AM

Running 1:15:01 intensity: (29 @1) + (11:06 @2) + (33:02 @3) + (18:47 @4) + (11:37 @5) 15.63 km (4:48 / km) +149m 4:35 / km
ahr:146 max:173

30min tempo around the lake. The legs still felt heavy and slow from the weekend. Also the hills are rough.

Also, I've got a tendon behind my left knee that keeps twinging. It's felt like that on and off for years, but it never seemed to be a problem. I bet it's associated with the problems in my left Achilles.

Wednesday May 12 #

Note

I was thinking of heading over to Hickory Run to do some compass testing today. But with the current state of panic over gas shortages, I'm going to avoid driving until this thing is resolved.
5 PM

Running 1:15:00 intensity: (49 @1) + (15:58 @2) + (56:05 @3) + (2:08 @4) 12.68 km (5:55 / km) +416m 5:05 / km
ahr:135 max:154

It's always fun to climb out of spring and then drop back down into it.

Tuesday May 11 #

Note

It looks like for the second time in my life I will have tried and failed to qualify for the world orienteering champs.

Am I angry I won't get to go? A bit, less so given the current situation with international travel.

Am I frustrated with myself? Absolutely, because I know I can perform at a much higher level. I have done it many times before and know I can again.

But I am not upset with the "sacrifices" I've made because they weren't sacrifices. I love pushing my body and mind in training in competition. I love being able to train 10-15hrs a week.

I wouldn't have it any other way.

So as it goes in life, sometimes you're up, sometimes you're down. But I am not done.
5 PM

Running 1:20:00 intensity: (53 @1) + (37:12 @2) + (24:52 @3) + (13:37 @4) + (3:26 @5) 14.39 km (5:34 / km) +384m 4:54 / km
ahr:135 max:173

Nay Aug Sprints with Ben.

It would be fun to do a sprint relay here. Where are the juniors when you need them?

Sunday May 9 #

Note

So, it's been disappointing so far. But really the first two days aren't what I've been training for.

Perhaps I've been too focused on CZ terrain and should have been training more compass legs. Before I started yesterday I could a feel a strong desire to just go out and have a few legs to practice using the compass again. I've done it before, but not this year.

At any rate, today is closer to what I've been preparing for. A longer race with a decent amount of climb.

Looking forward to going out and seeing what I've got in the tank!
8 AM

Running 9:03 intensity: (10 @1) + (18 @2) + (2:58 @3) + (5:37 @4) 1.46 km (6:12 / km) +45m 5:23 / km
ahr:147 max:158

Orienteering 1:19:30 intensity: (12 @2) + (1:02 @3) + (1:01:52 @4) + (16:24 @5) 12.69 km (6:16 / km) +489m 5:15 / km
ahr:162 max:174

Doesn't look good for me making the WOC team.

After speaking with a few friends about what could have been wrong it seems like a near complete lack of racing could be a major reason. I didn't leave PA to race because we were asked to stay in-state. And I'm fine with the consequences of making that decision to stay.

Also had some problems with my Str8 compass early on as I kept going off my bearing on each of the first four controls despite focusing on sticking closely to it. I switched to my backup Suunto Arrow 6 at #4 and didn't have any bearing trouble after that. I'm going to test the compasses in Goulds Run to see if there is any difference between the two.

https://photos.app.goo.gl/Lpie12Y8cbrEygG96

Yeah, my bearings didn't look very steady on the first few legs. Need to look into that.

It is quite exciting to have a fairly competitive TT. I hope we can continue to motivate each other.

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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


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