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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Running4 3:49:05 26.59(8:37) 42.8(5:21) 93795.5
  Biking1 1:34:15 22.44(14.3/h) 36.12(23.0/h) 50320.6
  Orienteering1 1:15:59 6.79(11:12) 10.93(6:57) 32431.6
  Circuit Training1 30:007.5
  Total5 7:09:19 55.82 89.84 1764155.2
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ThFrSaSuMoTuWe

Tuesday Oct 19 #

5 PM

Running 1:15:00 intensity: (16 @1) + (27 @2) + (1:11:25 @3) + (2:52 @5) 15.23 km (4:56 / km) +350m 4:25 / km
ahr:155 max:172

Still feeling tired. Need more rest and good food.

Sunday Oct 17 #

12 PM

Running 10:00 intensity: (31 @1) + (2:12 @2) + (7:17 @3) 1.82 km (5:31 / km) +11m 5:21 / km
ahr:132 max:144

Orienteering 57:05 intensity: (15 @1) + (4:01 @2) + (18:44 @3) + (32:13 @4) + (1:52 @5) 8.46 km (6:45 / km) +247m 5:53 / km
ahr:149 max:171

Orienteering 18:54 intensity: (2:37 @1) + (11:16 @2) + (5:01 @3) 2.46 km (7:40 / km) +77m 6:38 / km
ahr:124 max:146

Saturday Oct 16 #

7 AM

Running 13:00 intensity: (10 @1) + (57 @2) + (11:34 @3) + (19 @4) 2.15 km (6:03 / km) +37m 5:34 / km
ahr:137 max:151

Running race 34:04 [5] 8.0 km (4:16 / km) +220m 3:45 / km
ahr:155 max:177

Howland Preserve 8k trail race

The GPS doesn't seem to have handled the turns too well. But they said they measured it precisely at 8k.

Walked away with the win. Still not feeling very strong, but certainly an improvement. Great way to start the day.

Running 12:00 intensity: (11 @2) + (7:53 @3) + (3:56 @4) 2.53 km (4:44 / km) +21m 4:33 / km
ahr:145 max:154

Friday Oct 15 #

3 PM

Biking 48:53 intensity: (7:52 @1) + (28:45 @2) + (11:59 @3) + (17 @4) 18.13 km (22.3 kph) +282m
ahr:123 max:151

Running 1:25:01 intensity: (19 @1) + (5:59 @2) + (1:09:32 @3) + (9:11 @4) 13.08 km (6:30 / km) +298m 5:50 / km
ahr:139 max:159

Biking 45:22 intensity: (6:16 @1) + (23:03 @2) + (15:18 @3) + (45 @4) 17.98 km (23.8 kph) +221m
ahr:125 max:154

Thursday Oct 14 #

Circuit Training 30:00 intensity: (15:00 @2) + (15:00 @3)

Kettlebell workout

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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


Recent Weeks:

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