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Attackpoint - performance and training tools for orienteering athletes

Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Hiking3 5:09:23 10.21(30:18) 16.44(18:49) 84864.5
  Orienteering3 3:59:33 17.75(13:30) 28.57(8:23) 169655c110.6
  Running4 34:48 2.93(11:53) 4.71(7:23) 16113.1
  Total7 9:43:44 30.9(18:54) 49.72(11:44) 270555c188.1

Thursday Oct 6 #

12 PM

Hiking 2:25:39 intensity: (1:17:59 @1) + (1:38 @2) + (1:06:02 @3) 7.06 km (20:38 / km) +417m 15:56 / km
ahr:81 max:120

Wednesday Oct 5 #

3 PM

Hiking 1:23:35 intensity: (32:56 @1) + (1:53 @2) + (48:46 @3) 5.05 km (16:32 / km) +246m 13:18 / km
ahr:83 max:118

Tuesday Oct 4 #

6 PM

Hiking 1:20:09 intensity: (27:12 @1) + (3:32 @2) + (49:25 @3) 4.32 km (18:33 / km) +185m 15:16 / km
ahr:79 max:138

Monday Oct 3 #

10 AM

Running 6:55 intensity: (31 @1) + (3:18 @2) + (3:06 @3) 0.87 km (7:55 / km) +32m 6:43 / km
ahr:127 max:143

Orienteering 2:09:05 [4] *** 17.12 km (7:32 / km) +1095m 5:43 / km

Swiss World Cup - Long

So after the middle a lot of people were asking me about what had happened and what was going through my head when I stopped. The error was pretty simple; I didn't understand how the mapper had generalized and walked into a parallel error. Once I had made the mistake I was standing on a hill feeling about as far from a race mentality as I can imagine. I just felt like I was standing in a field in Switzerland. I had almost no clue where I was and wanted to be removed from the race. I thought that I could at least salvage the long the next day so I stopped. Once I started running I saw the houses and started making sense of the things around me. I felt some motivation to get back into the race since really there wasn't much left. But my legs were going to the finish and I was decided.

Later on talking with Timo we went through what exactly was going on in my head. I kept telling him that I didn't have the race mentality then. He responded, "Again with this racing stuff. You handle far more technical terrains in Pennsylvania on your own all the time, with autogenerated maps, and no flags. You could just take this event as someone finally putting out flags for a training."

And like that a switch flipped in my head. I had always been so focused on how I haven't raced enough to compete here. But I've certainly trained enough to take these events as another training session.

So the morning of the long I wrote two reminders on my arm: "Stay positive" and "Just another training". On the cable car ride to the top I only felt excited to run a truly savage course that some friends had designed and put out the flags for. I was so happy to have the chance to run there.

The change in mentality was obvious from the very start. Everything was flowing better. As Jagge said, I slowed when I recognized trickier entries and ran faster when I could. I was enjoying the process of a brutal long and looking forward to the physical challenge awaiting me.

Between 8 and 9 I was with a Ukranian and Latvian who I let run on their own. My mind initially told me they had caught up to me and I was running horribly. Then I got a glimpse of their bib numbers and realized I had caught them. Stay positive. Things weren't as bad as I thought. Throughout the course I continued to have moments when I was expecting to be caught by some faster runners, but I kept looking at my arm. Stay positive.

Starting at 18 I started making some very simple mistakes. My mind was going so I took another gel, but I let the mistakes go. It was just another training after all.

Until 27 I had run almost completely alone, but at 27 and going into 28 I finally caught a train. My legs were starting to cramp and the uphills were getting even more challenging. When I caught the train I was reminded that I was not the only one suffering. In fact I seemed to be handling the hills better than them. Stay positive.

At 28 I finally saw Ricardo. I probably should have trained up with him and the others there, but I'm quite used to running alone. So I didn't. It wasn't a conscious choice. I just kept running where I wanted to at the speed I could.

I finished the race actually outsprinting the Slovakian who had caught me. I was hurting, but I was surprised that I still had a bit of energy to dig into.

Ultimately I can see that I need more physical preparation to race longs at a competitive pace. But I walked away from this race very happy. I did what I could that day and changed the inertia from a very negative race the day before, which is no easy task.

I am quite excited to take more "races" with this approach. As long as I can remember and in every sport I've taken seriously, I've almost always trained better than I've competed. So I guess the question is: Why do I keep bringing MY competitive approach to races if I do better taking them as training and stepping stones on a journey? I suppose because that's what I've learned. But really I have no idea. Just need to keep exploring and experiencing.

Sunday Oct 2 #


Not injured but too many things were going wrong in that middle to do anything big. Decided to save some energy for tomorrow.

Quite angry. Want to use that energy tomorrow, because I know I can run well in this terrain.
10 AM

Running 8:12 intensity: (7 @1) + (19 @2) + (3:16 @3) + (4:17 @4) + (13 @5) 1.4 km (5:51 / km) +46m 5:02 / km
ahr:146 max:175

Orienteering 48:27 [3] 4.7 km (10:19 / km) +273m 7:59 / km

Swiss World Cup Middle

Several mistakes, but they seemed larger to me than they really were. Completely lost contact with the course and called it.

Looking at it now, it would have been fine if I had kept going. The mental challenges of orienteering. I suppose I always need Timo to tell "Stay positive" before I go into the porta potty.
12 PM

Running 9:39 intensity: (9 @1) + (51 @2) + (8:22 @3) + (17 @4) 1.36 km (7:06 / km) +46m 6:04 / km
ahr:137 max:152

Saturday Oct 1 #

12 PM

Running 10:02 intensity: (2 @2) + (5:35 @3) + (3:16 @4) + (1:09 @5) 1.08 km (9:17 / km) +38m 7:55 / km
ahr:150 max:170

Orienteering 1:02:01 [3] **** 6.75 km (9:11 / km) +328m 7:24 / km

Decent job out there.

Nothing very good. Nothing very bad. Getting a feel for the terrain out there. Beautiful and super fun forest to race in.

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What is Navigabl remote coaching?

Rough Translation of some good advice received in Spain.

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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