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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Orienteering5 4:11:22 25.37(9:54) 40.84(6:09) 121890c135.8
  Running5 3:00:00 19.59(9:11) 31.53(5:43) 50665.7
  BBA2 40:00 3.98(10:04) 6.4(6:15)8.0
  Circuit Training1 40:0020.0
  Total9 8:31:22 48.94 78.77 172490c229.5
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Monday Jan 21 #

9 AM

Orienteering 50:00 [3] *** 6.83 km (7:19 / km) +319m 5:56 / km
19c

Red Top Mountain! I've been hoping to explore this venue for a while and I was really grateful that Charlie helped us get some maps.

Made a short course for me and Ali before she went to catch her flight.

Beautifully open forest, lots of climb though!

Body feels great. Did I run this weekend? I wasn't too fast this weekend but I can tell my body is ready to handle LOTS of kms through terrain.

Can't upload the map because of a technical problem, but there were 19 fun controls :)

Control Count: 578

800 here I come!

Circuit Training 40:00 intensity: (10:00 @2) + (30:00 @4)

Really glad that body weight workouts exist.

Sunday Jan 20 #

10 AM

Orienteering 1:03:46 [4] ** 11.41 km (5:35 / km) +194m 5:09 / km
21c

https://photos.app.goo.gl/CWw7311uMojFhJ1j9

Final GNC Race.

Really flat and fast. When I left 6 there were thorns blocking my exit to the left so I went up and over the hill. The trail probably still would've been faster.

Almost lost it on 20 when I climbed over the ditch and thought it was the green spur. And the shallow reentrant had become a swamp with all the rain, so I was hesitant to cross it. But after not seeing any flags I decided to keep going.

Control Count: 559

Saturday Jan 19 #

8 AM

BBA 20:00 [2] 3.4 km (5:53 / km)

11 AM

Orienteering 1:09:47 [4] *** 11.32 km (6:10 / km) +346m 5:21 / km
18c

SMOC's Livelox: https://www.livelox.com/Viewer/GNC-2019-Day-2-Blue...

Pretty good overall. A mistake on 17 when I lost focus because I started thinking about emails I had to send and people I had to call. When orienteering, think about orienteering, Greg.

Achilles started hurting a bit.

Control Count: 538

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

Friday Jan 18 #

9 AM

BBA 20:00 [2] 3.0 km (6:40 / km)

12 PM

Orienteering 29:43 [4] ** 5.24 km (5:41 / km) +155m 4:57 / km
16c

https://photos.app.goo.gl/sNgEyjHUSc977HvW7

Day 1 of the Georgia Navigator Cup.

Remembering how to be precise when looking for flags in a race scenario.

Really fun day.

Control Challenge: 520

Running warm up/down 40:00 [3] 7.5 km (5:20 / km)

Thursday Jan 17 #

Note

Just got an invitation to compete at Ecuador's Military Games. Apparently it's all expenses paid for me and any teammates who would want to come.

Unfortunately it's the weekend before our Team Trials and I don't think I can make a trip down to Ecuador without adding too much stress to my life a week before them. I'll keep looking at my options.
9 AM

Running 30:00 [3] 6.0 km (5:00 / km) +100m 4:37 / km

Preflight shakeout on the Wissahickon trails.

Wednesday Jan 16 #

9 AM

Running 1:00:00 intensity: (42:00 @3) + (18:00 @5) 9.53 km (6:18 / km) +406m 5:11 / km

Peter's final day out here. So I took him on a run up Mount Minsi to see if I could finally break him ;) Looks like he was able to hold out until the end. Although he admitted he was close to throwing in the towel.

The plan for this was for a hard workout, but not necessarily going after my records. So I was very happy to see that I was only 3 seconds off of my record of 16:30, and the effort this time round was significantly easier than when I set that record. So that's progress.

Tuesday Jan 15 #

Note

Some images from Richard Lake (the interval session with Peter)





11 AM

Orienteering 38:06 [4] *** 6.04 km (6:19 / km) +204m 5:24 / km
16c

https://photos.app.goo.gl/arJR4EPBiXwnWjGX9

Really good feedback today. I felt physically strong, really strong. I was holding to about 85-90% of race pace today. Technically I felt in control the whole time despite the fast(er) pace. This isn't the most technical map, but the physicality and stands of dense pine make it a lot trickier in some spots.

I did have an error on 12 though. Not sure what's happened, but there are several very dense stands of beech growing between 11 and 12 now. That pushed me off my bearing and I found what could have been interpreted as a cliff.

10 pistol squats on each leg before I started.

Really happy I moved out here.

Control Count: 504

Running warm up/down 30:00 [3] 5.5 km (5:27 / 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


Recent Weeks:

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Dec 30, 2018

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