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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running8 6:10:00 41.13(9:00) 66.2(5:35) 1060123.3
  Orienteering3 4:33:00 22.12(12:20) 35.6(7:40) 98073c81.9
  Circuit Training2 30:006.0
  Core O'Clock1 25:005.0
  Total9 11:38:00 63.26 101.8 204073c216.2
«
3:00
0:00
ThFrSaSuMoTuWe

Tuesday Dec 12 #

11 AM

Running 45:00 [3] 8.0 km (5:38 / km) +220m 4:57 / km

Circuit Training 15:00 [2]

Functional strength
7 PM

Running 45:00 [3] 8.0 km (5:38 / km) +220m 4:57 / km

Plan was to meet the Philadelphia Runner Track Club for intervals. After an hour in traffic with 30 minutes left for what is normally a half-hour trip, I decided to head home and get a double in. Next time I'll take the train. Intervals tomorrow morning.

Monday Dec 11 #

Running 1:15:00 [3] 14.0 km (5:21 / km) +250m 4:55 / km

Easy day on Forbidden and the trails. Legs feel like I did three hours of snowy orienteering yesterday

Sunday Dec 10 #

Orienteering 3:00:00 [3] *** 22.0 km (8:11 / km) +550m 7:16 / km
34c

Two courses on French Creek North from a DVOA A-meet a few years ago. Really great course design by Sandy F. Loads of fun.

Good weather. About 34°F and sunny with snow ranging from ankle deep to halfway up my shin. Made for a very tiring long run.

The first was the blue and the second was the green with a maze overlay. I just ordered the ant + stick for my Garmin. So I'll upload the quickroute image to see how I did in a few days.

Blue


Green


Side note: I may have figured out a way to configure my watch to take laps at each control point. If I get confirmation from my GPS that I'm in, or very near, the right location, I won't need streamers for many training sessions. I'll be testing this over the coming weeks.

GPS orienteering like this could be very beneficial, particularly in the US, and even more so for me to coach my juniors. More info to come as I test it.

Saturday Dec 9 #

Running 1:15:00 [3] 14.0 km (5:21 / km) +250m 4:55 / km

First snow run of the season.

Makes for a pretty good terrain running session while on the trails. Very happy to be back

Core O'Clock 25:00 [2]

A different type of core o'clock today. The driveway needs to be shoveled.

Friday Dec 8 #

11 AM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km)

Running 25:00 [5] 5.0 km (5:00 / km)

8x440 meters in the forest on a 90 second recovery.

Times between 1:38 and 1:48
4 PM

Running 45:00 [3] 8.0 km (5:38 / km) +120m 5:14 / km

Circuit Training 15:00 [2]

Functional strength routine

Thursday Dec 7 #

10 AM

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

Orienteering 45:00 [3] *** 6.5 km (6:55 / km) +200m 6:00 / km
20c

Session on Mt. Penn testing the GPS orienteering app. Mixed results.

Also can't upload data from my new GPS watch yet. Working on that.
3 PM

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

Orienteering 48:00 [3] *** 7.1 km (6:46 / km) +230m 5:49 / km
19c

Taking advantage of the one-hour drive up to do a second training. Selected the wrong course for GPS orienteering. Can't blame the machine for human failure.

Legs were still very tired from the hill workout. Probably would have been better to do this tomorrow.

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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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