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Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Running4 5:36:46 38.53(8:44) 62.0(5:26) 1020
  Elliptical3 1:40:00 9.01(11:06) 14.5(6:54)
  Biking1 1:19:43 17.7(13.3/h) 28.48(21.4/h) 600
  Orienteering1 56:05 5.13(10:56) 8.25(6:48) 33314c
  Core O'Clock2 50:00
  Total10 10:22:34 70.36 113.24 195314c
«
2:27
0:00
WeThFrSaSuMoTu

Tuesday Mar 28 #

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

Monday Mar 27 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km

8 AM

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

Until my foot is at 100%, this is how I'll be getting in extra mileage

Sunday Mar 26 #

6 PM

Running 2:27:46 [3] 25.0 km (5:55 / km) +820m 5:05 / km

I was originally planning on only going an hour, but when I felt how good my foot felt I couldn't resist going for a long run. Really enjoyed this. My stamina is getting good since I hardly got tired at all. But the last 3k my foot did start hurting a bit more, that was after some rocky downhills though. So overall, this was good. I've just got to keep taking care of it.

Saturday Mar 25 #

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

12 PM

Orienteering 56:05 [3] *** 8.25 km (6:48 / km) +333m 5:39 / km
14c

Went pretty slow since I'm just getting back into it. By 14 my foot started hurting so I decided to call it a day there.

I really screwed up 10. I've always made really novice mistakes in that area. I think it's the lack of direct reference points and the difficulty of understanding the reentrants in the valleys surrounding the ridge. A special type of difficulty.
http://sprintseries.org/doma/show_map.php?user=gsw...

Friday Mar 24 #

Running 1:20:00 [4] 15.0 km (5:20 / km)

My foot feels like it's got a bruise on it, but that's about it. So, I did a fartlek workout of 3x2km with Pau. Felt great!

Times and climbs:
9:09, 110 m
7:22, 20 m up, then 40 m down
6:36, 60 m down, with 15 m climb.

Running 24:00 [3] 5.0 km (4:48 / km)

Core O'Clock 20:00 [3]

120 pushups, 20xpedestal, 15 minute plank

Thursday Mar 23 #

Elliptical 1:00:00 [3] 8.5 km (7:04 / km)

I probably could have run today, but I decided that the best option would be to wait another day. So an hour on the elliptical it is!

10 minute warm up, 10x2 min on resistance level 8, 2 min on resistance level 1, 10 minute cool down.

Luckily, I'm an orienteer and my sport makes this type of cross training more interesting.

Also, I just got back some stats on the AthleteBiz venture. Looks like my store was the most visited out of all the athletes on the website. Yes, an orienteer outdid some of the USA's greatest athletes. That's thanks to everyone who supports me though. So, gracias.

If you haven't yet, check out my AthleteBiz page. You can support me there by making purchases through Running Warehouse. If you enter the code ATHLETEBIZ, you can also get a discount. All you have to do is access the Running Warehouse website via my page and I'll get a portion of your purchase.
https://www.athletebiz.us/athletes/greg-ahlswede/s...

You get shoes, apparel, and/or accessories and you support a US orienteer! Nice!

Wednesday Mar 22 #

Core O'Clock 30:00 [2]

120 pushups, 20xpedestal, 10 minute plank, 30 pullups
3 PM

Biking 1:19:43 [3] 28.48 km (21.4 kph) +600m

So, I can at least get out for a spin on the bike with this injury. Unfortunately sleet and wind decided to accompany me for this.

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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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