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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running6 6:20:01 41.03(9:16) 66.04(5:45) 1293126.3
  Orienteering3 2:45:50 14.88(11:09) 23.95(6:55) 83642c74.9
  BBA3 1:05:00 5.59(11:37) 9.0(7:13)13.0
  Total9 10:10:51 61.51(9:56) 98.99(6:10) 212942c214.2
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Tuesday Dec 11 #

8 AM

BBA 25:00 [2] 3.0 km (8:20 / km)

Running 1:10:00 [3] 13.5 km (5:11 / km) +80m 5:02 / km

Felt pretty tired today. So I decided to stick with the Levee loop. Nice and easy.

Monday Dec 10 #

2 PM

Orienteering 1:22:01 [3] *** 8.98 km (9:08 / km) +384m 7:31 / km
10c

Had an easy run planned today. So I figured I'd go out to Spackman and survey the damage from the March storms on that side of the map.

https://photos.app.goo.gl/Fgtj9kpMu1wmooLK6

Surprised with how good I felt, until I didn't. This often happens to me on this map: I feel great for a while and then hit the wall hard and get very hungry. It happened to me today leaving 11. Since I didn't have much sunlight left I decided to call it a day.

I suppose I'll have to carry some fuel with me while I'm out there in the future.

Cons: Have to find a good way to carry a sandwich bag on me.
Pros: Get to eat gummy bears while orienteering

Map notes:
The areas that were completely destroyed were in the immediate area of PEEC actually. There were other bad parts throughout the forest, but nothing really terrible, and certainly easily avoidable if mapped. I've seen much worse in my orienteering career. I've also updated the map from what I saw. I'll keep trying to make little updates here and there to keep those areas in mind.

There were also new, very dense stands of hemlock and white pine. The areas of 5 and 7-8-9-10-11, for example, should be almost completely light and medium green now. Those are more difficult to map because I can't see the perimeter like I can with fallen trees. Working on it.

Control Count: 111

Sunday Dec 9 #

11 AM

Orienteering 1:08:14 [4] *** 11.75 km (5:49 / km) +333m 5:05 / km
23c

Mid-Atlantics Blue course

The GPS looks good, but I didn't feel very precise. I kept letting the hillsides pull me off bearing in my final attack, like on 6, 14, 20.

I was able to keep up pretty good speed in this terrain despite the heavy load this week and lack of speed training. It helps that the forest was very open, albeit scratchy.

https://photos.app.goo.gl/JmTwb2cjbiCcVStw7

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

2 PM

Orienteering 15:35 [4] ** 3.22 km (4:50 / km) +118m 4:05 / km
9c

Mid-Atlantics Relay

A sprint through open forest to catch up to Cat-ch↑. Unfortunately his team gave him enough of a lead to hold me off very safely as I saw him finishing when I went through the spectator control.

This was great training despite being a relatively simple course. I don't always get that much motivation to really move through the forest. I was reminded of my less-than-great interval session with the Spanish and Attunda in Portugal in February.

You need to train, but you also need to train fast... if fast is what you want, of course.

https://photos.app.goo.gl/Bdj5hESFvmWmPDKr7

Control Count: 101

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

Saturday Dec 8 #

7 AM

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

Achilles is feeling really good. What a surprise: when you're consistent about doing the recommended exercises, you feel better.
12 PM

Running 1:10:00 [3] 13.58 km (5:09 / km) +78m 5:01 / km

Legs feeling better than I expected after a hilly long run and a speedy ascent of Mt. Tam. Good sign. Mid-Atlantics tomorrow.

Met a guy today at a café who is the head of a AT Hikers center in the town of Delaware Water Gap right on the Mt. Minsi map I made. We got to talking and he's got an extensive history in outdoors activity in the region (as well as summitting Denali!) He sounded intrigued by orienteering and was happy to hear I've made a (basic) orienteering map of Mt. Minsi and environs. I'll send that to him later.

Also, I'm working on two microsprint maps of town parks here in the twin boroughs of Stroudsburg and East Stroudsburg. Both are beautifully open forest, but also have enough in the way of contour and vegetation detail to make for some good fast training even for me. They're also a good chance to really start learning more about mapping.

These maps are really basic so far, but I'm looking forward to putting in some more work to make them come to life.
Glen Park (lots of work left to do, but looking fun)

There are lots of parks like this in Eburg and Sburg. So I think I'll donate these maps to the townships when I get them to a decent level so they can add orienteering to the list of activities offered in town :)

There's also a really great plan to connect all the regional trails.
Really hope even half of this goes through. But tonight, I'll be going to an indie film fest down the street from the house.

Friday Dec 7 #

7 AM

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

11 AM

Running 1:10:00 intensity: (46:00 @3) + (9:30 @4) + (14:30 @5) 10.78 km (6:29 / km) +513m 5:15 / km

Went for the Strava record on Mt. Tammany again. I set it at 14:15 in September and today I was able to do 14:08. Although I did make a wrong turn today that cost me about 10-15 seconds.

The climb was followed by a relaxed jog up top before jetting down the hill. The goal is to combine the uphill and downhill into a loop to test fitness. But I'm not that strong yet.

Thursday Dec 6 #

2 PM

Running 2:10:01 [3] 22.17 km (5:52 / km) +621m 5:09 / km

Exploring more of Godfrey Ridge/Glen Park/Fox Hill. Decided to check out some new loops, some dead ends, and some new routes. Pretty good place to have right next to town.

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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

  • Dec 7, 2050 [1,669w, 0d]: free counters

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