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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running3 3:16:06 17.55(11:10) 28.24(6:57) 115523c69.2
  Hiking1 3:00:00 6.21(28:58) 10.0(18:00)18.0
  Orienteering2 2:08:06 9.42(13:36) 15.16(8:27) 51917c62.1
  Total5 8:24:12 33.18(15:12) 53.4(9:27) 167340c149.3
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Sunday Apr 21 #

5 PM

Running 10:03 [3] 1.24 km (8:06 / km) +35m 7:05 / km

Orienteering 38:05 [4] **** 5.13 km (7:26 / km) +203m 6:12 / km
17c

Middle training to put the final touches on the technique before TT.

Deep dive into the quickroute analysis that I won't post here because I want to play my cards close to my chest for now. Able to identify a few inefficient spots that could cut off 1min+

Felt very strong pushing through the dense oak saplings and powering up the hills.

Running 10:03 [3] 1.23 km (8:10 / km) +43m 6:57 / km

Friday Apr 19 #

10 AM

Orienteering 23:07 [3] 2.51 km (9:12 / km) +50m 8:22 / km

Orienteering 40:48 [4] 5.06 km (8:04 / km) +182m 6:50 / km

Guerilla orienteering on a really sweet map here in the Poconos.

For DVOA members who might know this map, the northern third has had lots of trees come down and most of the trails are hard going with all the downed trees. But the southern two thirds of the map are still really nice.

I really like tuning up for an important race with a high intensity technical middle in low viz terrain. This did the trick perfectly. Although I've got a few more tune-up sessions left.

Really happy with my time considering how tired I was, that there were no streamers, and all the downed trees I had to get over in the northern section.

Now that's some confidence I can put in my bag.

Orienteering 26:06 [3] 2.45 km (10:38 / km) +83m 9:06 / km

Thursday Apr 18 #

Note

On Sunday, the NJP members wrote me a thank-you card. I wanted to share it here because it meant a lot to me. It means so much when you learn you can make a difference in others' lives.

I also wanted to share it because it's important that our community know just what class acts these juniors are. In my time orienteering, I haven't seen a team of juniors this motivated or with this much team spirit.

I've worked as a teacher in different capacities for most of my adult life. And out of the groups I've taught, these juniors are the ones I've enjoyed working with the most.


9 AM

Running 1:52:00 [3] 13.91 km (8:03 / km) +1050m 5:51 / km

Final long effort with three loops of Mt. Tam to make sure the body and mind are ready for the Hudson Highlands.

I kept the pace quite relaxed. Don't feel tired at all. I actually wanted to go out for two more loops.

Wednesday Apr 17 #

3 PM

Running 1:04:00 intensity: (48:00 @3) + (16:00 @5) 11.86 km (5:24 / km) +27m 5:20 / km
23c

Intervals
2x400 @ 70-72 on 1m30 recovery, 1x800 @ 2:30-2:35 on 3m recovery, 2x1k @ 3:10-3:20 on 3m recovery, 1x800, 2x400

Times:
72
72
2:35
3:18
3:15
2:27
1:13
1:12

Really hard at first. I was wondering what was going on with my body and/or mind. Then before the second 800 the college track team ran by. I knew I didn't want to compete with them or show off. But I ended up running 2:27 easily. Having other people out there makes a huge difference.

Tuesday Apr 16 #

Hiking 3:00:00 [1] 10.0 km (18:00 / km)

Checking out the highest point on the Pocono Plateau

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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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