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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Orienteering7 6:18:32 33.91(11:10) 54.57(6:56) 2011156.9
  Running7 2:19:20 13.32(10:27) 21.44(6:30) 55041.8
  Total9 8:37:52 47.23(10:58) 76.01(6:49) 2561198.7
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Tuesday Feb 18 #

10 AM

Running 7:44 [3] 1.02 km (7:34 / km) +53m 6:01 / km

Orienteering 37:28 intensity: (5:00 @1) + (20:00 @4) + (12:28 @5) 6.04 km (6:12 / km) +226m 5:14 / km

Interval training on Matacimera with Olli-Markus, Lundanes, Casanze, Scalet, and several other Halden guys.

Felt really good to compete head to head with them. A nice little boost to my confidence to see I can hold their pace and can even get ahead of them technically on a few legs. Still plenty of work to do though.

It's good to see training around Scranton keeps me in solid physical and technical shape to compete here. Now I really need to find a way to simulate running with others.

Running 5:43 [3] 0.9 km (6:21 / km) +8m 6:05 / km

7 PM

Running 7:01 [3] 1.17 km (6:01 / km) +65m 4:42 / km

Orienteering 56:16 [3] 5.89 km (9:33 / km) +242m 7:55 / km

Night-o through some of the crappiest jara you can imagine. Love it.

It reminds me in many ways of the bare rock around Scranton, except the blueberry in Scranton isn't as crappy as the Jara.

Oma when he returned from this training: "it was actually quite technical." : )

Monday Feb 17 #

10 AM

Orienteering 41:20 [3] 6.66 km (6:13 / km) +147m 5:35 / km

5 PM

Running 7:29 [3] 1.13 km (6:38 / km) +80m 4:54 / km

Orienteering 54:26 [3] 7.44 km (7:19 / km) +343m 5:57 / km

Running 5:24 [3] 0.77 km (7:02 / km)

Sunday Feb 16 #

10 AM

Running 10:25 [3] 1.5 km (6:56 / km) +14m 6:38 / km

Orienteering 1:40:44 intensity: (20:00 @3) + (1:20:44 @4) 16.41 km (6:08 / km) +548m 5:16 / km

Again fairly happy with this season opener. 39 out of 80 or so in the Super Elite category.

Lacking a good bit of precision at the start in part due to running at 1:15. But after that I started really rolling with really good flow. I was caught by Ek-Larsson at 15. He passed me on 16, then made a mistake on 17. And kept up his pattern of pass and mistake until after 20 when he just started following me. But I'm reminded that I'm not used to racing with others around. So I lost focus on my race and was too worried about him following me. I stopped too early at 21 and he went ahead.

Started getting tired towards the end. It's still early in the season for me to maintain that pace for +1h30.

It's tough to connect it fully, but my map reading was significantly better today than in years prior. I seemed to feel a benefit from the simulation exercises. They were particularly useful in looking past all the details and just reading the contours. I've tried to focus only on the contours in the past and have often failed. After so many simulation exercises focused on 3D map reading, I am starting to feel confident about doing this while racing.

Maps coming soon.

Running 7:44 [3] 0.84 km (9:14 / km)

Saturday Feb 15 #

10 AM

Running 6:06 [3] 0.93 km (6:34 / km) +102m 4:14 / km

Orienteering 48:30 intensity: (28:30 @3) + (20:00 @4) 6.53 km (7:26 / km) +254m 6:13 / km

Pretty solid for the first 75% of the course. Then two errors broke my flow. Still quite happy with it as a season opener. Getting back into that competition flow was sooooooo nice.

Running 5:01 [3] 0.57 km (8:46 / km) +14m 7:50 / km

5 PM

Running 30:00 [3] 4.01 km (7:29 / km) +143m 6:21 / km

Friday Feb 14 #

4 PM

Orienteering 39:48 [3] 5.61 km (7:06 / km) +251m 5:48 / km

Thursday Feb 13 #

5 PM

Running 46:43 [3] 8.61 km (5:25 / km) +73m 5:12 / km

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What is the Training Subscription Service?

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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