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Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Running6 4:24:15 33.55(7:53) 54.0(4:54) 100
  Orienteering2 2:02:09 10.53(11:36) 16.94(7:13) 41235c
  Supplementary Jog3 1:00:00 5.59(10:44) 9.0(6:40)
  Core O'Clock2 50:00
  Total9 8:16:24 49.67 79.94 51235c

Thursday Jun 22 #

Running 10:00 [2] 2.0 km (5:00 / km)

5 PM

Orienteering 1:17:28 [4] *** 10.78 km (7:11 / km) +282m 6:21 / km

Hard to believe, but the vegetation has gotten even worse. Open fields had grass up to my chest; light green had saplings full of leaves; and so forth. Very beautiful, but tough running. Good technical performance, just a few points that a control would have been helpful. Cut it short because WOC.

Wednesday Jun 21 #

Running 45:00 [3] 9.0 km (5:00 / km) +100m 4:44 / km

Originally had a Madsa classic on the schedule, but, after experiencing the state of my legs yesterday, I decided to take a recovery day and attack Madsa tomorrow. Two map sessions left. Legs felt great.

Core O'Clock 30:00 [3]

100 pushups, 10xpedestal, 10 minute plank, 20 pullups


So there's a mid-summer festival here in Otepää tomorrow and Friday down at Pühajärve, the town's lake.

There's a long line-up of artists, Swedes, Finns, and Estonians. Probably the most interesting act will be Tommy Cash, who is Estonia's current "rap sensation." This festival in Otepää will be his first appearance in Southern Estonia. Welcome to deep Estonian culture. Tommy Cash's hit song "Winaloto". Some NSFW images. Okay, maybe everything is NSFW.

Tuesday Jun 20 #

10 AM

Orienteering 44:41 [4] *** 6.17 km (7:15 / km) +130m 6:33 / km

Legs were surprisingly tired. Wasn't able to fight through the terrain as much. Focus was placed on reading the contours and using the compass accurately in the green. It worked pretty well. This is the same distance as the relay on one of the most relevant maps. So it'll be great to be rested, have controls, and be racing others.

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

Monday Jun 19 #

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

Running 1:00:00 [3] 12.0 km (5:00 / km)

Recovery jog along the lake. Legs are pretty beat. Low mileage and high intensity from here to WOC except for one day.

Sunday Jun 18 #


Slept really poorly last night. It's amazing how much the lack of complete night affects my schedule. I've lived almost my entire life right around 40 degrees of latitude and it would seem that, for prolonged periods, that is where I'm most comfortable. No use lamenting it now, just got to get used it.
10 AM

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

5 PM

Running warm up/down 45:00 [3] 9.0 km (5:00 / km)

Jogging there and back.

Running intervals 24:15 [5] 6.0 km (4:03 / km)

Interval sesh next to the lake.

I scoped an unpaved road on my run yesterday that ran alongside the lake. I decided it'd be much better for intervals than the asphalt bike path. It was, but the footing was kinda crappy in a few spots and it did have more climb than I was expecting. No biggie. I just adjusted my pace range from 3:00-:10 to 3:03-:13 and, the same as last session, if I couldn't hit the pace on any of the intervals, I could take another minute of recovery jog.

So the session was 5x1k@3:03-:13 on 1:45 recovery jog (15 secs less than last week)

3:15 (took 2:45 after this)
6 PM

Core O'Clock 20:00 [2]

80 pushups, 10xpedestal, 5 minute plank, 20 pullups

Saturday Jun 17 #

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

Running 1:00:00 [3] 13.0 km (4:37 / km)

Explored the other side of the lake. Beautiful trail network over there. Legs are starting to feel strong again.

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Rough Translation of some good advice received in Spain.

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.

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