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Attackpoint - performance and training tools for orienteering athletes

Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running5 5:09:22 38.89(7:57) 62.58(4:57) 1597100.8
  Cycling1 1:55:39 25.49(13.2/h) 41.02(21.3/h) 62012.8
  Orienteering1 1:00:00 4.97(12:04) 8.0(7:30)36.0
  Total7 8:05:01 69.35(7:00) 111.61(4:21) 2217149.6
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Thursday Jun 20 #

Orienteering 1:00:00 [4] 8.0 km (7:30 / km)

Hot orienteering. It'll be fun when this heatwave breaks. Heat calculator says I was likely running 5-6.5% slower in these conditions, which I believe. And if that's the case, then today was by far my best performance orienteering in NEPA.

Wednesday Jun 19 #

6 PM

Running 1:07:20 intensity: (2:55 @1) + (27:20 @2) + (36:59 @3) + (6 @4) 11.42 km (5:54 / km) +382m 5:03 / km
ahr:141 max:157

Awfully hawt out there

Tuesday Jun 18 #

6 AM

Running 32:35 intensity: (1:11 @1) + (9:00 @2) + (10:26 @3) + (5:59 @4) + (5:59 @5) 6.93 km (4:42 / km) +259m 3:58 / km
ahr:151 max:175

11:23

Inching closer. I struggle to run hard this early in the day, but with the heat there was no other option. Pretty good result, but I may have set the goal too high. Unsurprisingly, calculating the grade-adjusted pace is just a bit tricky, and I've found a few studies that seem fairly convincing that 10:45 is too fast for a minimum time. This GAP calculator was recently made and based off these studies.

If I enter the data from this segment into this calculator, I've already hit my flatland speed goal of 3:10/km for the segment. So this is where the the thorny bit starts. I've set a goal of 10:45, but it seems, based on recent, high-quality studies, that 10:45 is too fast for a minimum threshold.

So should I reset my goal to 11:10? Or is that being untrue to myself and the goal? Does it matter? I was the one who made up this goal anyway.

At any rate, it would help a lot to have others with me.

I felt really crappy to start. So crappy that I wasn't sure if I'd even be able to run under 12 minutes. So it is a great sign that my legs carried me through to a new record.

Running 36:02 intensity: (1:32 @1) + (6:27 @2) + (23:34 @3) + (4:29 @4) 7.59 km (4:45 / km) +101m 4:27 / km
ahr:145 max:163

And back home with eccentric loading on the downhill, enough to take the segment.

Monday Jun 17 #

7 AM

Running 20:01 intensity: (9:14 @1) + (6:17 @2) + (4:30 @3) 3.74 km (5:21 / km) +24m 5:11 / km
ahr:129 max:152

Sunday Jun 16 #

9 AM

Running 1:32:26 intensity: (10:11 @1) + (21:21 @2) + (58:18 @3) + (2:36 @4) 18.81 km (4:55 / km) +535m 4:18 / km
ahr:142 max:160

Rider Park Long

Wow. 11 minutes faster than a month ago on the same route. 35 seconds per k.

Got my PR on the five Strava segments on this route, even the segments that I've used for hill repeats. So I beat my hill repeat pace on a long run. That is extremely encouraging. Very glad to seem to be resolving a problem I've had for a while.

Saturday Jun 15 #

9 AM

Running 7:33 intensity: (21 @1) + (10 @2) + (6:37 @3) + (25 @4) 1.7 km (4:27 / km) +6m 4:22 / km
ahr:148 max:160

Running 43:25 intensity: (35 @3) + (40:26 @4) + (2:24 @5) 10.5 km (4:08 / km) +290m 3:38 / km
ahr:163 max:173

Damon Young Memorial Race

First overall. Chip time was 45 minutes. I removed a 1m40s from my time on here because I wanted to see my pace accounting for the #2 pit stop, shoes coming untied, and confusion about a poorly marked part of the course.

Really fun to have a course with so many turns, but it's also super draining to constantly be accelerating and braking... Kinda like orienteering :)

Running 10:00 intensity: (6:19 @1) + (2:08 @2) + (1:33 @3) 1.9 km (5:16 / km)
ahr:116 max:146

Friday Jun 14 #

10 AM

Cycling 1:55:39 intensity: (1:45:18 @1) + (8:41 @2) + (1:40 @3) 41.02 km (21.3 kph) +620m
ahr:113 max:139

Beat my Aston MTN segment by 2 minutes and was keeping it easy. Feeling good.

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https://linktr.ee/gswede

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.


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