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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running5 3:21:03 23.72(8:29) 38.17(5:16) 45284.0
  Orienteering2 2:05:18 10.75(11:39) 17.3(7:15) 61836c54.2
  Total7 5:26:21 34.47(9:28) 55.47(5:53) 107036c138.1
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ThFrSaSuMoTuWe

Tuesday May 22 #

Running 40:00 [3] 6.0 km (6:40 / km)

6 PM

Running 13:30 intensity: (6:00 @3) + (7:30 @5) 3.05 km (4:26 / km) +2m 4:25 / km
ahr:147 max:162

Final speed workout to keep some speed in the legs. I've definitely lost a lot of my top-end speed. Workout was 3x800 on 3 minute recovery jog. Ran decently, but not as sharp as I was hoping a few weeks back.

Times:
2:26
2:27
2:30

Monday May 21 #

Running 20:00 [3] 3.0 km (6:40 / km)

3 PM

Orienteering 55:18 [4] ***** 6.32 km (8:45 / km) +278m 7:10 / km
ahr:151 max:176 24c

Final technical tune-up for team trials on FCN. When the leaves are out in French Creek, it's one of the most difficult places for me to orienteer precisely, quickly, and confidently. But that's why I did it, because your confidence tends to increase enormously when you go from a low visibility terrain to one that is high visibility.

There were some low points to this course -- not being able to find certain charcoal platforms -- but there were also some spectacular legs that I spiked despite thick vegetation and rocky footing.

Leg 17-18


Sunday May 20 #

8 AM

Running race 38:48 [4] 9.03 km (4:18 / km) +292m 3:42 / km
ahr:169 max:189

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)

Saturday May 19 #

11 AM

Orienteering 1:10:00 [3] ** 10.98 km (6:23 / km) +340m 5:31 / km
ahr:168 max:185 12c

Heading out to Erik's Gear Grinder event. I ran the half distance. Really interesting route choices...but I just went straight for a lot of them! I also went off-trail to test out the vegetation.

Really happy with what I saw. Medium runnability, but super low visibility. It's like doing night-O almost the entire time. I'm very excited to train here and on DVOA's other super technical maps.

Thursday May 17 #

6 PM

Running 23:45 [4] 5.6 km (4:14 / km) +158m 3:43 / km
ahr:150 max:165

I decided to take this as a test: if things fell apart, then I'd call it now, submit a petition, and hope for the best; if I felt good enough to win, then I'd continue forward, but resting more than originally planned.

Things didn't fall apart. I felt generally pretty good, a little more tired than normal. And I certainly didn't have any kick, but I won't be submitting a petition for now. One day at a time now.

Running 40:00 [3] 6.5 km (6:09 / km)

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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 by making purchases on Running Warehouse through "My Store"↓↓↓
https://www.athletebiz.us/greg-ahlswede


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