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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Cycling5 3:39:56 48.09(13.1/h) 77.39(21.1/h) 113744.5
  Running3 1:49:02 12.74(8:34) 20.5(5:19) 98871.1
  Ebike3 45:15 11.72(15.5/h) 18.85(25.0/h) 2898.9
  Circuit Training1 20:004.0
  Total11 6:34:13 72.54 116.75 2415128.5
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Tuesday May 24 #

9 AM

Cycling 30:37 intensity: (6:28 @1) + (11:51 @2) + (12:18 @3) 13.6 km (26.7 kph) +55m
ahr:120 max:140

Monday May 23 #

9 AM

Cycling 59:20 intensity: (44:01 @1) + (9:48 @2) + (5:31 @3) 20.36 km (20.6 kph) +246m
ahr:99 max:130

The lightest of crystal crank days. Just trying to get some blood flowing in the foot.

Sunday May 22 #

7 AM

Running 9:27 intensity: (4 @1) + (3:41 @2) + (5:11 @3) + (31 @4) 0.94 km (10:03 / km) +13m 9:25 / km
ahr:134 max:152

Running 39:32 intensity: (11 @1) + (8 @2) + (13 @3) + (3:50 @4) + (35:10 @5) 8.89 km (4:27 / km) +310m 3:47 / km
ahr:172 max:181

First place at Coventry Woods

Foot felt great during the race, but now it hurts after. Probably shouldn't have run, but very happy to have a fitness check-in with generally good signs.

Going to cross train hard the next two weeks and see where that takes me. Very encouraged to see how it was after two days of just cross training. Now to continue.

Saturday May 21 #

9 AM

Ebike 14:58 intensity: (8:10 @1) + (6:44 @2) + (4 @3) 6.22 km (24.9 kph) +36m
ahr:109 max:126

2 PM

Cycling 1:08:50 intensity: (12:17 @1) + (23:00 @2) + (28:31 @3) + (5:02 @4) 24.56 km (21.4 kph) +452m
ahr:127 max:156

Friday May 20 #

9 AM

Cycling 13:57 intensity: (6:34 @1) + (5:02 @2) + (2:21 @3) 6.15 km (26.5 kph) +39m
ahr:114 max:144

2 PM

Cycling 47:12 intensity: (11:13 @1) + (22:01 @2) + (12:53 @3) + (1:05 @4) 12.72 km (16.2 kph) +346m
ahr:122 max:153

Was planning on going longer but the thunder and pretty intense hail convinced me to go home. The climb was still great though.

Also really enjoyed the +20% climb on the cobbles up Poplar.

Thursday May 19 #

8 AM

Ebike 15:31 intensity: (8:33 @1) + (6:40 @2) + (18 @3) 7.08 km (27.4 kph) +42m
ahr:108 max:134

Running 30:03 intensity: (31 @1) + (1:26 @2) + (5:45 @3) + (20:30 @4) + (1:51 @5) 5.2 km (5:47 / km) +600m 3:40 / km
ahr:155 max:169

20 minute treadhill

First 10 minutes at 15% at 5.8mph
Second 10 minutes at 10% at 6.8mph
7 PM

Ebike 14:46 [3] 5.56 km (22.6 kph) +212m
ahr:70 max:72

Wednesday May 18 #

7 AM

Running 30:00 intensity: (21 @1) + (34 @2) + (10:10 @3) + (13:14 @4) + (5:41 @5) 5.47 km (5:29 / km) +66m 5:10 / km
ahr:154 max:186

Trail run aborted due to killer mother geese. Justin and I weren't ready to start hitting geese around. So we turned around.

Legs are very tired today. The name of the game today is recovery.
7 PM

Circuit Training 20:00 [2]

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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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