Attackpoint - performance and training tools for orienteering athletes

Training Log: Gswede

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	8	8:46:08	60.6	(8:41)	97.53	(5:24)	2432	160.3
Cycling	10	2:27:49	25.3	(10.3/h)	40.71	(16.5/h)	487	12.1
Circuit Training	2	1:09:47						5.1
Total	13	12:23:44	85.9		138.25		2919	177.4
[1-5]	13	11:34:47

3:09

0:00

Thursday Apr 2

6 AM

Running 1:10:39 12.19 km (5:48 / km) +325m 5:07 / km
ahr:133 max:163

Vamos que nos vamos. Energy levels feeling high. Let's see if I can carry this into a race.

Cycling 8:38 2.4 km (16.7 kph) +38m
ahr:95 max:109

Wednesday Apr 1

6 AM

Running 1:11:05 15.17 km (4:41 / km) +324m 4:14 / km
ahr:145 max:162

3x15' at Z3

Flowing on the Davis Trail

Cycling 8:34 2.39 km (16.7 kph) +37m
ahr:97 max:118

5 PM

Cycling 8:53 1.86 km (12.6 kph) +66m
ahr:108 max:121

Cycling 8:35 2.71 km (18.9 kph) +40m
ahr:91 max:102

Tuesday Mar 31

6 AM

Running 50:24 9.31 km (5:25 / km) +168m 4:58 / km
ahr:134 max:150

Cycling 8:27 2.39 km (17.0 kph) +35m
ahr:99 max:120

5 PM

Cycling 10:44 2.55 km (14.3 kph) +29m
ahr:91 max:116

Monday Mar 30

8 AM

Cycling 11:15 2.39 km (12.7 kph) +37m
ahr:101 max:124

4 PM

Cycling 11:29 2.93 km (15.3 kph) +24m
ahr:98 max:112

Running 50:26 10.79 km (4:40 / km) +102m 4:28 / km
ahr:138 max:156

7 PM

Circuit Training 34:46
ahr:92 max:127

Sunday Mar 29

4 PM

Running 2:00:02 21.01 km (5:43 / km) +455m 5:09 / km
ahr:139 max:156

Birthday long run

36 begins with a flowy long run. Nice.

Saturday Mar 28

5 PM

Running 1:20:17 12.97 km (6:11 / km) +698m 4:53 / km
ahr:147 max:174

Lights out, guerrilla radio

8x3' threshold. Felt very strong. Cadence provided by Rage Against the Machine and Summer's Shox.

Friday Mar 27

6 AM

Running 50:11 10.17 km (4:56 / km) +230m 4:26 / km
ahr:142 max:155

Every time I run on roads and streets, I remember why I prefer trails/off trails. Most drivers seem to be waging a war against pedestrians every day.

Update: almost got run over while biking to work by a driver who decided to back up without checking her mirrors at all.

Cycling 17:36 5.96 km (20.3 kph) +35m
ahr:107 max:120

5 PM

Cycling 22:45 5.71 km (15.1 kph) +63m
ahr:103 max:131

Running 33:04 5.92 km (5:35 / km) +130m 5:02 / km
ahr:145 max:164

Circuit Training 35:01
ahr:97 max:124

Cycling 15:44 4.81 km (18.3 kph) +43m
ahr:95 max:117

9 PM

Cycling 15:09 4.63 km (18.3 kph) +40m
ahr:115 max:128

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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.