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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running5 5:30:03 37.61(8:47) 60.52(5:27) 1078119.5
  Cycling7 2:21:14 22.19 35.71 60330.4
  Orienteering1 1:18:08 7.94(9:51) 12.78(6:07) 17252.1
  Circuit Training1 21:306.5
  Total10 9:30:55 67.73 109.0 1853208.3
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ThFrSaSuMoTuWe

Tuesday Dec 7 #

9 AM

Cycling 17:43 intensity: (6:05 @1) + (10:37 @2) + (1:01 @3) 6.87 km (23.3 kph) +19m
ahr:114 max:141

1 PM

Cycling 18:05 intensity: (9:30 @1) + (6:35 @2) + (2:00 @3) 4.92 km (16.3 kph) +78m
ahr:110 max:144

6 PM

Running 1:00:00 intensity: (6 @1) + (44 @2) + (58:24 @3) + (46 @4) 10.63 km (5:39 / km) +257m 5:02 / km
ahr:156 max:172

Cycling 23:13 [3]

Monday Dec 6 #

9 AM

Cycling 15:07 intensity: (8:38 @1) + (5:13 @2) + (1:16 @3) 5.37 km (21.3 kph) +43m
ahr:107 max:139

2 PM

Cycling 27:25 intensity: (9:57 @1) + (13:57 @2) + (3:31 @3) 6.58 km (14.4 kph) +210m
ahr:115 max:141

Sunday Dec 5 #

Event: DVOA Batsto
 
11 AM

Running 15:01 intensity: (20 @1) + (51 @2) + (4:31 @3) + (8:41 @4) + (38 @5) 2.92 km (5:09 / km)
ahr:149 max:169

Orienteering race 1:18:08 intensity: (57 @2) + (2:41 @3) + (56:19 @4) + (18:11 @5) 12.78 km (6:07 / km) +172m 5:44 / km
ahr:161 max:182

https://photos.app.goo.gl/FM6dUcyYdf2auFkWA

Fumble on 2, but I caught Albert there and lead him to the flag. He got lost on the way to 4 and then caught back up at 9. After that he was on my tail and it was very fun to lead a train and fly through the woods. Although I am a bit salty he got the fastest splits on those legs.

Very happy most of my legs were clean on this map. Although it was significantly easier with the leaves off.

Good trip and looking forward to more orienteering now that rifle season is coming to an end.

Running 30:02 intensity: (6 @1) + (5 @2) + (1:00 @3) + (9:57 @4) + (18:54 @5) 4.65 km (6:28 / km) +32m 6:15 / km
ahr:165 max:174

Saturday Dec 4 #

Note

Geisinger Health denied my application for financial assistance for a $376,000 hospital bill despite my income being under their limit.

This bill is the result of three nights in the hospital, blood tests, and 10 vials of Crofab antivenom charged at roughly $36,000 per vial, which is 10x the normal rate.

It is beyond my understanding why Geisinger would charge an uninsured patient 10x the normal rate or expect me to be able pay 10 years of my annual income.

My options as they stand now appear to be bankruptcy or a winning lottery ticket.

I have made several social media posts on Twitter, Facebook, and Instagram. If you are friends with me or follow me, please share, comment, or give it an angry face. Non-profit hospitals like Geisinger have an agreement with the federal goverment to not pay taxes in exchange for financial assistance.

Even by their calculations, my income qualifies me for financial assistance. So let's see if we can make at least one hospital comply with its own stated policy before they sell my debt to a collection agency.
9 AM

Cycling 13:22 intensity: (4:32 @1) + (4:50 @2) + (4:00 @3) 5.36 km (24.1 kph) +50m
ahr:99 max:132

2 PM

Cycling 26:19 intensity: (59 @1) + (8:22 @2) + (14:03 @3) + (2:55 @4) 6.61 km (15.1 kph) +203m
ahr:134 max:160

Running 1:10:00 intensity: (14 @1) + (2:53 @2) + (1:05:26 @3) + (1:27 @4) 14.34 km (4:53 / km) +169m 4:37 / km
ahr:141 max:152

Friday Dec 3 #

11 AM

Running 55:00 intensity: (17 @1) + (1:19 @2) + (38:00 @3) + (14:16 @4) + (1:08 @5) 11.17 km (4:55 / km) +250m 4:26 / km
ahr:145 max:185

Circuit Training 21:30 [3]

Kettlebell

Thursday Dec 2 #

1 PM

Running 1:40:00 intensity: (34 @1) + (27:29 @2) + (1:11:31 @3) + (26 @4) 16.81 km (5:57 / km) +370m 5:22 / km
ahr:133 max:151

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What is Navigabl remote coaching?

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


Recent Weeks:

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