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Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Running4 5:38:00 38.59(8:46) 62.1(5:27) 1568
  Core O'Clock1 30:00
  Total4 6:08:00 38.59 62.1 1568
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2:05
0:00
MoTuWeThFrSaSu

Thursday Jan 19 #

1 PM

Running 2:05:00 [3] 21.31 km (5:52 / km) +718m 5:01 / km

Long run by myself out to the Mini Sierra and back. Head cold confirmed. Wasn't feeling super strong on this run. Oh well. You don't always feel great.

Wednesday Jan 18 #

Running 1:05:00 [3] 13.0 km (5:00 / km) +300m 4:29 / km

Run with Marc on the trails around the house. Climbing was particularly difficult. Think I'm getting a cold.

Tuesday Jan 17 #

Running 38:00 [5] 7.8 km (4:52 / km)

Intervals

Workout was 3 x (6x300 on 1 min. rec.) with 3 min. rec.

I did this alone on the dirt road near Altos de La Solana. I think I might be getting sick. Not feeling too hot.

Times:
51
52
51
52
50
50

49
51
51
52
49
50

50
51
53
52
55 (I took 1:30 after this one)
51

Running warm up/down 40:00 [2] 7.0 km (5:43 / km) +250m 4:51 / km

Core O'Clock 30:00 [2]

120 pushups (60+60), 20 x pedestal, 15 minute plank (10+5), 35 pullups (20+15)

Note

Thanks to everyone for their comments on the elite center idea. I have read all of them, although I haven't been able to respond. I'm taking in the recommendations and seeing where to go from there and what form it will take.

I've also got a very exciting announcement that is going to remain secret for the time being. But I think it's something that's exciting for me and the American O-community.

Monday Jan 16 #

Running 1:10:00 [3] 13.0 km (5:23 / km) +300m 4:50 / km

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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.


Recent Weeks:

Week
Ending
Training hours by intensity
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12
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

Week
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Training hours by activity
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12
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

Week
Ending
Training kilometers by activity
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110
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

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