Attackpoint - performance and training tools for orienteering athletes

Training Log: Gswede

In the last 7 days:

activity	#	time	miles		km		+m		load
Orienteering	3	4:05:20	19.03	(12:53)	30.63	(8:01)	466	76c	89.6
Running	7	3:19:38	21.58	(9:15)	34.72	(5:45)	896		55.0
Cycling	2	1:28:18	15.4	(10.5/h)	24.79	(16.8/h)	132		10.6
Circuit Training	1	21:57							3.2
Total	10	9:15:13	56.01		90.14		1494	76c	158.4

2:14

0:00

Sunday Dec 3 #

Event: DVOA Rodney Scout Reservation - Mid Atlantic Championships

8 AM

Orienteering 2:10:46 *** 16.78 km (7:47 / km) +363m 7:02 / km
ahr:129 max:157 39c

Orienteering - Gould Lake

https://photos.app.goo.gl/YwnwvYLBBw5hhhHC7

De lo mejorcito de la orientación. Freezing rain, 0 to 1 degree Celsius, and a brutal long. True hero conditions. This is the stuff they write into the sagas. Thanks to the Canucks for the camp and a big thanks to Eric and Jeff for their work on the map. Very, very fun terrain.

This was the first true long I've done since I started the 10-second alactic sprints to train the connections in my hamstrings to not cramp. I didn't get any cramps, not even a hint of a cramp coming on. I slowed down early on and took different routes anticipating hamstring cramping, which is a bad habit I've developed over the years of dealing with cramps in longs. But when I saw nothing was cramping I decided to push the pace to try to make them cramp. Nothing at all. So that opens up a fun new world!

Saturday Dec 2 #

9 AM

Running 15:00 2.46 km (6:06 / km) +51m 5:32 / km
ahr:134 max:151

Orienteering 11:06 1.09 km (10:11 / km)
ahr:117 max:133

Orienteering 48:41 [4] *** 6.12 km (7:57 / km)
ahr:120 max:142 24c

Day 1 - Session 2 at Canadian Winter Camp

ried out MapRun for the first time, and it appears to have not saved any of my GPS data.

At any rate, felt pretty good for this course. Details coming.

Running 4:59 0.84 km (5:58 / km)
ahr:130 max:143

1 PM

Orienteering 54:47 6.63 km (8:16 / km) +103m 7:40 / km
ahr:127 max:151 13c

Day 1 - Session 2 at Canadian Winter Camp

This was supposed to be a mass start with forking.
But it was cold and people started dropping because of injuries. So Andrew and I decided to head out and just do what we could.

Friday Dec 1 #

8 AM

Cycling 48:51 12.72 km (15.6 kph) +13m
ahr:105 max:124

3 PM

Running 33:00 4.8 km (6:53 / km) +305m 5:13 / km
ahr:127 max:155

Pinnacle

I've been meaning to check out this spot for a while. Really glad I stopped. Tough climb and good scramble at the end.

Thursday Nov 30 #

7 AM

Running 20:01 3.38 km (5:56 / km) +23m 5:44 / km
ahr:130 max:148

So, I meant to do this around Thanksgiving, but I got distracted with life stuff.

But there are a lot of things I'm grateful for this year.

Here's a short list of them:
-My family and Summer for being great people and support when I need it.
-My friends around the world who push me to be better and work towards my goals.
-The world around us, and especially the parts where we've let other species thrive (i.e., forests and similar).
-My job since it gives me a way to provide for myself but with an incredible amount of flexibility and work-life balance.
-Bikes, amazingly simple tools that make you into a superhuman.
-Friends who put me up and put up with me in their homes (mostly Mr. O'Callaghan this year).
-Event directors and course setters who pour their lives into putting on a weekend of fun, exploration, and self-actualization.
-Mappers. They almost never get enough credit.
-The shareconomy because of how it enables me to do more with less time in front of a screen. Important to note that I don't consider AirBNB or Uber/Lyft to be part of the shareconomy anymore.
-And so many minor instances of gratitude that I can't even remember now, but I was grateful for them at the time.

7 PM

Running 30:01 6.87 km (4:22 / km) +46m 4:14 / km
ahr:138 max:153

Wednesday Nov 29 #

4 PM

Cycling 17:01 5.96 km (21.0 kph) +42m
ahr:103 max:115

Running 46:37 7.0 km (6:39 / km) +356m 5:18 / km
ahr:140 max:154

Cycling 22:26 6.11 km (16.3 kph) +77m
ahr:104 max:117

Tuesday Nov 28 #

7 AM

Running 20:00 3.37 km (5:57 / km) +30m 5:41 / km
ahr:123 max:144

4 PM

Circuit Training 21:57
ahr:98 max:126

Running 30:00 [3] 6.01 km (4:59 / km) +86m 4:39 / km
ahr:149 max:167

While it sounded like Sandy F's snow only lasted a short bit, we had on and off snow all day here. Summer was even caught in a quick little white-out on her bike ride to work. So a nice adventure for her in the morning.

Chill day with low mileage. Preparing for the weekend.

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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.