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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending May 7, 2017:

activity # timemileskm+mload
  Running8 7:41:00 52.82(8:44) 85.0(5:25) 600155.2
  Orienteering4 3:07:19 17.19(10:54) 27.67(6:46) 1094102c103.9
  Core O'Clock2 1:10:0018.0
  Total10 11:58:19 70.01 112.67 1694102c277.1

» now

Sunday May 7, 2017 #


Got selected for the relay as well as the sprint at WOC! Very excited. I decided not to go to team trials for financial reasons, but I petitioned for a spot on the relay. I'm very excited about this year's team and I hope to take on more of leadership role, particularly since I'll be in Estonia for all of June.

Time for Team USA to do some work!

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

10 AM

Orienteering 1:28:07 [4] **** 11.64 km (7:34 / km) +652m 5:55 / km

Tough terrain, but I loved the challenge. Now if I can just do everything right when I enter the circle, I'll be good to go.

Saturday May 6, 2017 #

9 AM

Orienteering 36:12 [4] *** 7.58 km (4:47 / km) +142m 4:22 / km

Too many little mistakes for a good race. Really, really fun terrain. I had Raúl Martín following me from 8 until 21. Great practice because I'm not used to being followed.

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

6 PM

Orienteering 15:59 [5] *** 3.75 km (4:16 / km) +100m 3:46 / km

Legs were heavy and I got caught by Pau and Edu, but I pushed it in as fast as my tired legs would carry me.

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

Friday May 5, 2017 #

Running 30:00 [3] 5.0 km (6:00 / km)

Morning jog just me and Paupips

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

Pre race run with Marc

Core O'Clock 40:00 [3]

120 pushups, 20xpedestal, 15 minute plank, 25 pullups, 20 burpees

Thursday May 4, 2017 #

Running 1:20:00 [3] 15.0 km (5:20 / km) +400m 4:42 / km

Cruising along with my thoughts and life.
8 AM

Running 30:00 [3] 5.0 km (6:00 / km)

Morning jog amb Andreu, Pau, and Luisiko. The morning jog group continues to grow.

Wednesday May 3, 2017 #

Running 30:00 [3] 5.0 km (6:00 / km)

Morning jog amb Pau

Running warm up/down 35:00 [3] 7.0 km (5:00 / km)

6 PM

Orienteering 47:01 [3] *** 4.7 km (10:00 / km) +200m 8:15 / km

Legs were pretty destroyed for this. This session required a level of aggressive orienteering that I could only muster for the first 8 controls. I also had a little run-in with a dog that looked like he was ready to defend his space in the woods. Sprinted away through the forest and he couldn't hang, but I was physically done after that. Really good to practice refocusing after distractions.

This type of terrain--thick green and steep hills--is really good to practice a positive mental outlook. It's so easy to fall into a negative mental loop that only makes the course worse. If you keep the faith in your ability while running in this terrain, you can make it through alive. If not, you're gonna have a bad time.

Tuesday May 2, 2017 #

Running 30:00 [3] 5.0 km (6:00 / km)

Morning jog with Andreu and Pau

Running warm up/down 40:00 [3] 8.0 km (5:00 / km)

Running 26:00 [5] 6.0 km (4:20 / km)

Track Tuesday

Workout was 3x1k on 2 min recovery, 2x500 on 1:30 recovery, and 4x200 on :30 recovery.


The rests were actually about 5 seconds shorter since we started with Antonio and Andreu. I was toast by the 200s but I held on as best I could.

Core O'Clock 30:00 [2]

60 pushups, 20xpedestal, 15 minute plank, 20 pullups

Monday May 1, 2017 #


What follows is a sentimental social media post explaining a significant life event. Consider yourself warned.

A few months after I moved to Spain, I asked a tattoo artist to place a Celtic compass on the side of my torso. This symbol has several meanings for me: it honors my Irish heritage and nationality; the compass reflects my passion for orienteering; and, most importantly, the symbol itself represents a journey away from your home on which you learn from those on your path, change, grow, and eventually return home and share what you've learned with others.

After five years abroad, in October, I'll be leaving Spain to once again take up residence in the United States where I hope to share what I have learned as well as continue to learn myself in both orienteering and life.

There are many good reasons for this decision which I cannot explain here due to constraints on space. For anyone concerned, I would like to provide the reassurance that this move is not a resignation to settle down, but rather a leap into an exciting new chapter of life.

Of course, any farewell here would be of little value if I did not acknowledge and thank all those whom I've met while in España and Europe. These people took me into their homes and their hearts in truly spectacular ways. I won't specifically name anyone because the list would extend beyond a reasonable length for a post on social media. But they know who they are.

One thing that everyone I've told has asked me is if this move is permanent. I simply have no idea. Life has a way of turning plans on their head. What I do know is that where I plan to normally lay my head to rest will be in the US of A. I would be very happy to live again in Spain in the future. But, for now, I feel that my best path in life is elsewhere

I hope that all of the friends I've made here visit me in the US someday. I'll welcome you with open long as I'm not away at a race :) I'll be very busy in these months before I move, but even so, if you'd like to meet up before I leave, don't be shy and send me a message!

I'd like to conclude with two ideas that I hold close to my heart.
First, what I said before moving to Spain:

What will happen in the future can be good or bad, it all depends on how I react


Un fedoboy es y será siempre un fedoboy.

This isn't a goodbye, it's just a see-you-later!

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