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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Orienteering3 3:43:46 26.07(8:35) 41.95(5:20) 110057c146.0
  Running5 3:00:00 20.51(8:47) 33.0(5:27) 20046.0
  Core O'Clock2 50:0010.0
  Total5 7:33:46 46.57 74.95 130057c202.0
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Saturday Feb 17 #

10 AM

Orienteering 1:47:47 [4] 15.39 km (7:00 / km) +642m 5:48 / km
ahr:162 max:181

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Friday Feb 16 #

Running 50:00 [3] 10.0 km (5:00 / km)

Warmup to the maze. An interesting course set by Andreu in the hedge maze. Cooldown back to Andreu's.

Core O'Clock 25:00 [2]

Standard routine

Wednesday Feb 14 #

Running 50:00 [3] 10.0 km (5:00 / km) +200m 4:33 / km

Easy outing with Antonio and Andreu. Legs are quite tired. Rest and recovery are the key words now.

Core O'Clock 25:00 [2]

100 pushups, 20x pedestal, 5 minute plank, 5 minute calf raise

Tuesday Feb 13 #

Note

Live results with radio controls for today's chase start: http://liveresultat.orientering.se/followfull.php?...

I start at 5:00:23 am on the East Coast
11 AM

Orienteering 1:22:34 [4] ** 18.71 km (4:25 / km) +323m 4:04 / km
ahr:161 max:184 31c



The chase start long on the final day of POM.

Pretty good race overall. I ran with Matjaz Stanfel, one of the best Croatians, for most of the race. After the race he and I went over the race a little bit and he told me some really cool things:

"Wow! You had some great speed out there! You had a group of 4 or 5 guys behind you for about 12 controls and you were the only one navigating! Do you have a European club? Would you want to run for Malungs?"

If that's not good news for a US-based orienteer then I don't know what is. We're making this happen while training in the US, bit by bit.

Running 25:00 [2] 4.0 km (6:15 / km)

Monday Feb 12 #

1 PM

Orienteering 33:25 [5] ** 7.85 km (4:16 / km) +135m 3:55 / km
ahr:155 max:165 26c



Top 40!


Pretty good middle on extremely fast terrain. 39th place and 4:30 behind Matthias Kyburz. Started to have problems with thinking clearly towards the end on 18-19 (I started running to 12) and going to the wrong rock cluster at 21. Tomorrow will be an interesting chase start.

Running warm up/down 25:00 [2] 4.0 km (6:15 / 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.

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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