Attackpoint - performance and training tools for orienteering athletes

Training Log: Gswede

In the last 7 days:

activity	#	time	miles		km		+m				load
Running	9	6:01:00	37.08	(9:44)	59.67	(6:03)	1724				120.1
Cycling	3	3:18:28	40.21	(12.2/h)	64.71	(19.6/h)	496				31.0
Orienteering	2	1:55:42	9.73	(11:53)	15.66	(7:23)	420	41 /	45c	91%	35.9
Circuit Training	1	18:22									2.5
Total	11	11:33:32	87.02		140.04		2640	41 /	45c	91%	189.6

3:35

0:00

Tuesday Nov 28 #

7 AM

Running 20:00 3.37 km (5:57 / km) +30m 5:41 / km
ahr:123 max:144

Monday Nov 27 #

8 AM

Running 20:01 3.22 km (6:13 / km) +31m 5:56 / km
ahr:130 max:144

Sunday Nov 26 #

10 AM

Running 1:35:12 18.15 km (5:15 / km) +560m 4:33 / km
ahr:144 max:162

Cycling 59:13 20.05 km (20.3 kph) +170m
ahr:119 max:143

3 PM

Cycling 1:01:24 20.63 km (20.2 kph) +92m
ahr:108 max:127

Saturday Nov 25 #

7 AM

Running 20:00 3.36 km (5:57 / km) +38m 5:39 / km
ahr:132 max:151

2 PM

Orienteering 1:11:26 10.14 km (7:03 / km) +305m 6:08 / km
ahr:139 max:159 spiked:23/25c

Orienteering - Dater Mtn

Starting at 2:45pm Eastern

https://routechoic.es/eco/stafford-meadows-winter-...

I'm bringing along the GoPro also. So I should be able to make a video for anyone curious about what the terrain looks like.

2 PM

Cycling 10:32 2.56 km (14.6 kph) +68m
ahr:113 max:130

Running 15:00 2.28 km (6:35 / km) +75m 5:40 / km
ahr:139 max:155

Orienteering 44:16 **** 5.53 km (8:00 / km) +115m 7:15 / km
ahr:129 max:145 spiked:18/20c

Aerobic Orienteering - Stafford Meadows

I felt suprisingly strong, which I think might be due to the fact that I've finally started taking B12 after years of being a flexitarian. Let's see where that goes.

Extremely fun to get out there again. This is really special terrain, which makes it even more frustrating that apparently the GoPro didn't record it. I'm not sure what happened.

The biggest mistakes out there were just confusing my direction going into 7 and 12. Excited to orienteer this coming season!

Running 10:47 1.83 km (5:54 / km) +17m 5:38 / km
ahr:152 max:166

Cycling 1:07:19 21.47 km (19.1 kph) +166m
ahr:110 max:127

Thursday Nov 23 #

7 AM

Running 20:00 3.5 km (5:43 / km) +15m 5:36 / km
ahr:124 max:144

There's an older man often on the trail in the morning with a very thick Chinese accent (couldn't tell if it's Mandarin or Cantonese) who may be in contention for the world's happiest and most enthusiastic person.

Rarely am I greeted with so much joy by someone else in public.

"Good morning! What a great day for walk and run!" he shouts to me as I'm 50-100m away on a chilly, gray day in the brown season.

Aspire to be like that guy. Life will be more fun.

9 AM

Running 1:10:00 12.95 km (5:24 / km) +360m 4:45 / km
ahr:140 max:161

Thanksgiving at Peterson Mtn

There were a few turkey trots I was considering. But I don't really feel in shape for a road 5k. And I just wanted to run in the woods on my own. I did feel quite strong climbing though.

Circuit Training 18:22
ahr:101 max:125

Wednesday Nov 22 #

8 AM

Running 20:00 3.45 km (5:48 / km) +24m 5:37 / km
ahr:131 max:146

3 PM

Running 1:10:00 [3] 7.57 km (9:14 / km) +576m 6:42 / km
ahr:105 max:144

Climbing day

Not as many meters as I would like because I had to deal with all the veg. Got another spot that could be good.

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https://linktr.ee/gswede

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.