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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running6 4:37:42 27.65(10:03) 44.5(6:14) 1311123.0
  Biking8 3:29:29 45.58 73.35 48748.6
  Orienteering3 2:02:07 9.65(12:40) 15.52(7:52) 53256c66.8
  Hiking1 29:40 1.54(19:15) 2.48(11:57) 794.7
  Circuit Training1 20:0012.0
  Total14 10:58:58 84.41 135.85 241056c255.1
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ThFrSaSuMoTuWe

Wednesday Oct 28 #

8 AM

Biking 20:22 intensity: (7:57 @1) + (4:44 @2) + (5:46 @3) + (1:55 @4)
ahr:121 max:161

A few more friends in Spain have caught COVID and have been down for the count the entire month of October.

I also have a trail running friend here in the US who ignored all the regulations since the pandemic's start. He can't walk more than a 1/4 mile right now. As far as I know he never had a positive COVID test and he hasn't been tested for it yet. We can't definitively say it's post COVID. But it looks pretty suspect.

This is a dangerous virus. Wear your masks, wash your hands, and avoid crowds, folks. It's about to get even worse in the US.
3 PM

Running 8:37 intensity: (19 @1) + (43 @2) + (5:30 @3) + (2:05 @4) 1.19 km (7:14 / km) +5m 7:04 / km
ahr:140 max:156

Orienteering 42:03 intensity: (13:42 @3) + (27:00 @4) + (1:21 @5) ***** 5.89 km (7:08 / km) +140m 6:23 / km
ahr:142 max:162 24c

Return to Minsi Lake in beautiful fall colors.

Made a few mistakes in some very vague areas that cost me around 2m30s total. I may have not made those mistakes if flags were at the points because I was so close to the circle. Or I might not have seen the flags.

Going through the Quickroute analysis, the primary ways I lost time in this terrain were leaving the control in the wrong direction and adding extra distance (such an old habit that I need to keep focusing on) and moving slowly over rocky ground.

You could say that moving slowly over rocky ground is inevitable, but I think we need to and can improve our ability to run over super rocky ground. So I'm going to keep working on technique in the rocky areas near me.

Really stoked to have Bridget, Peter, AJ, and my trail running friend Steve Lange out. Steve is an extremely fit trail runner who has been wanting to give orienteering a shot for a while. I made him an orange level course on this map and accompanied him for the first three controls to give him technique pointers. After that he got super lost, but he made it back and had fun!

No map!

Running 7:49 intensity: (2:54 @3) + (4:55 @4) 1.04 km (7:30 / km)
ahr:150 max:162

Running 11:23 intensity: (4:38 @3) + (6:06 @4) + (39 @5) 1.09 km (10:25 / km)
ahr:153 max:171

Tuesday Oct 27 #

9 AM

Biking 31:00 intensity: (10:58 @1) + (11:24 @2) + (4:13 @3) + (4:17 @4) + (8 @5) 14.0 km (27.1 kph)
ahr:121 max:167

8x30 second intervals with 1:30 breaks on the exercise bike. Might have to upgrade bikes since it's difficult to get my heart rate to max on this, but it is an easy way to get an intense workout in during the morning.

I've also been doing the Navigabl simulations during the recoveries. Not ideal since I should be doing them while running, but really what's best is to do them consistently. And it's much easier to find that consistency here than trying to plan it out during my runs.
4 PM

Running 1:00:00 intensity: (20 @1) + (9:47 @2) + (46:13 @3) + (3:40 @4) 9.92 km (6:03 / km) +279m 5:18 / km
ahr:138 max:159

Easy run on Stafford Meadows. Did 5x30 second striders on rocky ground based on a tip by Oma. The Appalachians really are super rocky, and it's important to learn to run at race pace in them.

So that starts with mapless running. Starting off at whatever top pace feels comfortable to you and increasing that pace over time until you think you've hit orienteering race pace.

Monday Oct 26 #

Note

I just have to say it's a really cool feeling to see myself, the Trysons, and Sandy F all getting out on different maps I've made across NEPA on Sunday. (Although I think it's safe to say that Sandy now has ownership of Sandy Run). And there's also the group of juniors who have been living here improving their navigational skillz.

I'm really grateful to be part of a process that can help people enjoy this sport more easily.

We are starting a club here, unofficial for now.

Electric City Orienteering -- ECO
Scranton, the anchor city of NEPA, is nicknamed the Electric City since it was the first city in the country to have electric trollies (unfortunately no longer functioning). So the name has historical ties to the region, but I also like to think that it represents the ecological aspect of orienteering, i.e., that our sport entails the utmost respect for nature. It also means "Echo" in Spanish, and I believe that the format for this club could have echoes around the country in starting new clubs with enthusiastic members but very little funding.
8 AM

Biking 20:15 intensity: (9:59 @1) + (4:36 @2) + (5:20 @3) + (20 @4) 8.0 km (23.7 kph)
ahr:115 max:155

Hiking 29:40 intensity: (18:04 @1) + (5:33 @2) + (6:03 @3) 2.48 km (11:57 / km) +79m 10:19 / km
ahr:108 max:147

Was curious about what my heart rate would do on the walk to drop off some letters. Mainly on the walk back up the hill.
3 PM

Running 1:00:00 intensity: (12 @1) + (9 @2) + (20:12 @3) + (38:36 @4) + (51 @5) 12.25 km (4:54 / km) +138m 4:38 / km
ahr:151 max:174

Sunday Oct 25 #

8 AM

Running 17:56 intensity: (8 @1) + (14 @2) + (10:45 @3) + (6:49 @4) 1.85 km (9:41 / km) +100m 7:38 / km
ahr:146 max:159

Orienteering 53:35 intensity: (30 @3) + (42:48 @4) + (10:17 @5) *** 6.43 km (8:20 / km) +277m 6:51 / km
ahr:171 max:185 17c

https://photos.app.goo.gl/SzJ9HrvaWLzAkxF97

Had to cut it short to get to work.

I lost a lot of time trying to get across areas of rocky ground because the freshly fallen leaves have hidden a lot of the ankle bruisers.

Also, based on the QR analysis, I could pick up a lot of time getting down the hills faster. Again, I went slowly due to the rocky ground. But I also need to keep in mind that I should check the map before going down the slope, that way I can keep an eye on where my feet are going. Practice, practice, practice.

Running 12:44 intensity: (10:23 @4) + (2:21 @5) 1.59 km (8:01 / km) +23m 7:29 / km
ahr:169 max:181

3 PM

Biking 25:06 intensity: (2:17 @1) + (5:08 @2) + (15:28 @3) + (2:13 @4) 10.0 km (23.9 kph)
ahr:134 max:155

Saturday Oct 24 #

8 AM

Running 1:04:00 intensity: (7 @1) + (5 @2) + (1:54 @3) + (1:01:21 @4) + (33 @5) 11.36 km (5:38 / km) +460m 4:41 / km
ahr:162 max:182

4 PM

Biking 20:00 intensity: (57 @1) + (14:53 @2) + (3:42 @3) + (28 @4) 7.0 km (21.0 kph)
ahr:122 max:152

Circuit Training 20:00 [4]

300 rep kettlebell routine

The explosive deadlifts really took it out of me.

Friday Oct 23 #

8 AM

Biking 20:00 intensity: (10:00 @1) + (6:18 @2) + (3:42 @3) 7.0 km (21.0 kph)
ahr:114 max:147

1 PM

Biking 52:46 intensity: (6:01 @1) + (25:55 @2) + (20:14 @3) + (36 @4) 20.35 km (23.1 kph) +487m
ahr:125 max:156

Thursday Oct 22 #

8 AM

Biking 20:00 intensity: (16:00 @2) + (4:00 @4) 7.0 km (21.0 kph)
ahr:108 max:136

5 PM

Running 16:44 intensity: (20 @1) + (7:00 @2) + (9:24 @3) 2.08 km (8:02 / km) +149m 5:55 / km
ahr:129 max:144

Orienteering 26:29 intensity: (12 @1) + (24 @2) + (19:58 @3) + (5:55 @4) *** 3.2 km (8:16 / km) +115m 7:00 / km
ahr:144 max:165 15c

https://photos.app.goo.gl/KDGWe4ByAcb8VzVG9

Started this course right at sunset expecting that I would be taking quite a long time based on my previous experiences here. But I was able to get through it pretty quickly. I expect it's because I only had to cross the area of waist-high blueberry once. It only got dark enough to for my headlight to make a real difference after #10. So not ideal.

Legs were feeling pretty heavy from yesterday, but loosened up as I kept going

Running 18:29 intensity: (47 @1) + (11:16 @2) + (6:26 @3) 2.12 km (8:42 / km) +157m 6:21 / km
ahr:125 max:140

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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


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