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Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Running8 5:27:00 36.04(9:04) 58.0(5:38)
  Orienteering4 3:20:16 20.15(9:56) 32.44(6:10) 109984c
  Core O'Clock1 30:00
  Supplementary Jog1 20:00 1.86(10:44) 3.0(6:40)
  Total10 9:37:16 58.06 93.44 109984c
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Sunday Feb 19 #

11 AM

Orienteering 39:37 [5] *** 7.19 km (5:30 / km) +230m 4:45 / km
23c

Costa Cálida Middle.

Chasing start.

I had Luis starting 20 seconds behind me and a Swede 40 seconds behind. The first control was slightly hidden in a bush. So, despite spiking it, I lost whatever advantage I had right there. We were rolling in a good train after that though. Not fast enough to touch Andreu and Antonio. Those guys are really fit this year.

http://sprintseries.org/doma/show_map.php?user=gsw...

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)

Saturday Feb 18 #

8 AM

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

11 AM

Orienteering 1:52:28 [4] *** 17.39 km (6:28 / km) +596m 5:31 / km
26c

Costa Cálida Long Part 1:
http://sprintseries.org/doma/show_map.php?user=gsw...

Part 2:
http://sprintseries.org/doma/show_map.php?user=gsw...

I don't particularly like the terrain in Murcia, but the competition is great for this time of year. 121 registrants in Men's Elite. They had to separate the field into 2 courses to fit us all in the same day.

Was very tired by the end. Gonna get the iron levels checked to make sure it isn't that.

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

5 PM

Orienteering 18:19 [5] **** 3.2 km (5:43 / km) +130m 4:45 / km
17c

I don't like Murcia's terrain, but their sprints are top notch. This was really fun...even if I was exhausted and couldn't really push on the uphills. Also had a thorn stuck in my foot from the morning's long. It didn't help on the downhills.

http://sprintseries.org/doma/show_map.php?user=gsw...

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Friday Feb 17 #

8 AM

Running 45:00 [3] 8.0 km (5:38 / km)

Pre-meet run. Not feeling terribly energetic, but it was also first thing in the morning.

For those who understand Spanish, or want to get a feel for my experience orienteering in Spain, this rap was made by a friend of mine, the one and only Luis "Indomitus" Nogueira. It is completely about orienteering. I'm feeling inspired to make my own in English…
https://drive.google.com/file/d/0B64jd3d3gSP7TmpZb...

Thursday Feb 16 #

Running 1:10:00 [3] 11.5 km (6:05 / km)

Hill reps with Antonio and Edu.

I did 8x45sec on a 30 meter hill.

I felt really heavy today and didn't do the last two when the legs were out of gas on my last one. At least I know it's hard training for me.

Core O'Clock 30:00 [2]

130 pushups, 20xpedestal, 10 minute plank, 30 pullups.

Wednesday Feb 15 #

Running 20:00 [3] 3.5 km (5:43 / km)

12 PM

Orienteering 29:52 [4] *** 4.65 km (6:25 / km) +143m 5:34 / km
18c

Corrales de Julia Middle.

Finally figured the darn thing out. Thanks, Cristina!

http://sprintseries.org/doma/show_map.php?user=gsw...

Tuesday Feb 14 #

11 AM

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)

Running 37:00 [5] 7.0 km (5:17 / km)

Interval Fun-day:

1500, 3min rec, 1000, 3min, 4x500 on 1:30 rec, 1000, 3min, 1500

I was pretty toast by the final 1500. Good workout then.

Times:
4:31
2:55
1:24
1:26
1:23
1:23
2:59
4:35

Video from one of the 500s
https://youtu.be/aLPkuH1AbhM
5 PM

Running 45:00 [3] 8.0 km (5:38 / 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 ↓↓↓
https://www.athletebiz.us/greg-ahlswede


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