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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running5 4:06:24 24.94(9:53) 40.13(6:08) 1771114.4
  Biking6 2:32:46 31.28 50.35 48734.4
  Orienteering2 1:20:04 5.99(13:23) 9.63(8:19) 39215c45.2
  Circuit Training1 20:0012.0
  Total11 8:19:14 62.2 100.11 265015c206.1
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MoTuWeThFrSaSu

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

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

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)
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

Wednesday Oct 21 #

9 AM

Biking 20:00 intensity: (2:46 @1) + (10:45 @2) + (4:14 @3) + (2:15 @4) 8.0 km (24.0 kph)
ahr:125 max:159

5 PM

Running 1:16:31 intensity: (9 @1) + (10:48 @2) + (38:15 @3) + (14:53 @4) + (12:26 @5) 14.17 km (5:24 / km) +576m 4:29 / km
ahr:146 max:183

Tuesday Oct 20 #

4 PM

Running 40:00 intensity: (29 @1) + (57 @2) + (18:44 @3) + (19:50 @4) 6.96 km (5:45 / km) +306m 4:43 / km
ahr:146 max:164

Monday Oct 19 #

8 AM

Biking 20:00 intensity: (9:41 @1) + (5:48 @2) + (3:46 @3) + (45 @4) 8.0 km (24.0 kph)
ahr:114 max:151

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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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