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Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Running7 8:27:25 53.32(9:31) 85.81(5:55) 248849c
  Core O'Clock2 50:00
  Supplementary Jog1 30:00 3.11(9:39) 5.0(6:00)
  Total10 9:47:25 56.43 90.81 248849c
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Friday Aug 18 #

9 AM

Running 1:32:25 [3] 16.31 km (5:40 / km) +688m 4:41 / km

A run up to La Machota Baja with Alberto, Rorri, and Luis followed by some time at Alberto's pool. Great way to spend the day.

Thursday Aug 17 #

Running 35:00 [2] *** 6.0 km (5:50 / km)
28c

Evening jog in CDC with Luis including two courses on the Pine Tree map. Quite fun to have someone else there.
7 AM

Running 1:00:00 [3] 12.0 km (5:00 / km) +150m 4:42 / km

Early morning jog with Melanie and her sister.

Wednesday Aug 16 #

Core O'Clock 30:00 [2]

Achilles is feeling pretty sore after the past few intense days. As it seems the discomfort I'm experiencing is due to insertional achilles tendonitis, I'm going to insert isometric calf raises into my morning wake-up routine and core workout.

130 pushups, 30xpedestal, 10 minute plank, 5 minute calf raise

Tuesday Aug 15 #

Supplementary Jog 30:00 [2] 5.0 km (6:00 / km)

6 PM

Running 2:35:00 [3] 22.5 km (6:53 / km) +1200m 5:26 / km

Was getting really tired of the city and restless in general. So, I decided to head out to Cercedilla for a climb up to Siete Picos. Took a few wrong turns, but if I was looking to get lost and explore new parts are they really "wrong" turns? Unintended turns, perhaps.

https://goo.gl/photos/8YVeL2J38gmoNkh89

Monday Aug 14 #

Running 1:20:00 [4] 14.0 km (5:43 / km) +300m 5:10 / km

4x4 minute hill repeats with a recovery jog down hill averaging 6:00 to 6:30 from the bottom of Parque del Oeste to the top.

Climbed 50 meters on each and the distance for each went:

985 meters
1000
1000
1100

Goal was to run at 85-90% for the first 3 and then 95% for the last one. It was fun to make it sting on the last one.

Sunday Aug 13 #

Note

The events in Charlottesville have shaken me and kept me up, unable to rest.

As a representative of my country in international competition, I want to make it perfectly clear that I, like the ACLU, will not be silent in the face of white supremacy in our country. While these people have the right to free speech, their ideology is incompatible with American ideals.

Thanks to the ACLU for standing up for Americans' rights. It's up to the rest of us to support them in their task.


10 AM

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

6 PM

Core O'Clock 20:00 [3]

150 pushups, 20xpedestal, 5 minute plank
8 PM

Running 1:05:00 [3] *** 12.0 km (5:25 / km) +150m 5:06 / km
21c

Easy run to CDC with a few short courses on the Pine Tree Micromap. Not sure how the scale got screwed up on one. Oh well. Still good fun. No streamers out, I just didn't let myself leave each point until I was 100% sure I was at the right tree.

2:14



4:09


More of this to come.

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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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