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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running6 5:45:00 38.53(8:57) 62.0(5:34) 1150111.3
  Orienteering3 3:04:14 16.24(11:21) 26.14(7:03) 80238c145.8
  Supplementary Jog4 1:30:00 8.7(10:21) 14.0(6:26)18.0
  Core O'Clock2 1:00:0012.0
  Total11 11:19:14 63.47 102.14 195238c287.1
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TuWeThFrSaSuMo

Sunday Apr 22 #

8 AM

Orienteering 1:08:40 [5] *** 10.41 km (6:36 / km) +326m 5:42 / km
ahr:158 max:174 16c

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

3 PM

Orienteering 45:00 [3] **** 5.01 km (8:59 / km) +143m 7:52 / km
ahr:145 max:180

Corridor with Syd and Kfish

Saturday Apr 21 #

9 AM

Orienteering 1:10:34 [5] *** 10.72 km (6:35 / km) +333m 5:42 / km
ahr:159 max:182 22c

Running 25:00 [3] 5.0 km (5:00 / km)

Friday Apr 20 #

Running 50:00 [3] 9.0 km (5:33 / km) +250m 4:53 / km

8 AM

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

Thursday Apr 19 #

Core O'Clock 30:00 [2]

Standard routine
11 AM

Running 30:00 [3] 6.0 km (5:00 / km) +150m 4:27 / km

Recovery day
6 PM

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

Jogging along the Schuylkill with Jessica

Wednesday Apr 18 #

7 AM

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

5 PM

Running 2:20:00 [3] 24.0 km (5:50 / km) +500m 5:17 / km

Planned long run, but my stomach hurt quite a bit during this. Ultimately had to go slower and have less climb than I had originally planned on. Feeling better now at least.

Tuesday Apr 17 #

Running 1:00:00 [3] 11.0 km (5:27 / km) +250m 4:54 / km

Running 20:00 intensity: (8:00 @3) + (12:00 @5) 4.0 km (5:00 / km)

Short workout. Still coming back from the whole Achilles ordeal. Felt really good. Plan was 2x1 mile @ 5:20, 3 min recovery, 1x400@73-75

Times:
5:11
5:06
1:09

A good bit faster than I expected, but it felt surprisingly easy.

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

Core O'Clock 30:00 [2]

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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


Recent Weeks:

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Training hours by intensity
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13
Apr 22
Apr 15
Apr 8
Apr 1
Mar 25

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Apr 22
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Apr 8
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Mar 25

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Training kilometers by activity
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Apr 22
Apr 15
Apr 8
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Mar 25

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