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Training Log: Gswede

In the last 7 days:

activity # timemileskm+mload
  Ski2 5:03:52 27.14(11:12) 43.68(6:57) 61884.5
  Running4 4:15:00 29.19(8:44) 46.98(5:26) 99589.2
  Skate ski1 1:25:59 7.83(10:59) 12.6(6:50) 13935.1
  Biking1 1:00:0017.4
  Hiking1 22:27 1.14(19:38) 1.84(12:12) 502.3
  Core O'Clock1 20:004.0
  Total8 12:27:18 65.3 105.09 1802232.6
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MoTuWeThFrSaSu

Saturday Feb 27 #

11 AM

Running 1:00:00 intensity: (10 @1) + (35 @2) + (48:24 @3) + (10:51 @4) 12.4 km (4:50 / km) +187m 4:30 / km
ahr:143 max:155

Le Tour de East Mountain

I'm keeping these aerobic runs very relaxed, but I'm feeling a level of strength and pop in my legs that I haven't felt for a long time. It seems like all the skiing is having a positive effect. I'm glad my Achilles made me search for alternative training methods like this.
3 PM

Ski 1:53:13 intensity: (38 @1) + (35:29 @2) + (1:16:08 @3) + (58 @4) 14.52 km (7:48 / km) +197m 7:18 / km
ahr:133 max:153

Friday Feb 26 #

Note

I really want to go orienteering this weekend, but the snow is currently at it's worst moment: an icy crust with 12 to 20 inches of dense snow underneath. Not even going to try playing with that. We'll see how much is melted by the rain over the next few days.
2 PM

Ski 3:10:39 intensity: (1:51 @1) + (50:01 @2) + (2:11:48 @3) + (6:59 @4) 29.15 km (6:32 / km) +421m 6:06 / km
ahr:134 max:156

Gotta enjoy the snow while it's still there!

An interesting mix of icy and slushy out there, but it wasn't as bad as I thought it could be. Saw a few snowmobiles out there who seemed to be breaking up the icy crust at least. Olé rural Pennsylvanians, I really appreciate your love for motorized vehicles in the forest during this time of year.

These forest roads will be perfect for the Skikes in the warmer weather.

Hiking 22:27 intensity: (21:37 @1) + (50 @2) 1.84 km (12:12 / km) +50m 10:45 / km
ahr:101 max:117

Thursday Feb 25 #

9 AM

Running 1:10:00 intensity: (49 @1) + (21:39 @2) + (27:48 @3) + (13:53 @4) + (5:51 @5) 9.26 km (7:33 / km) +559m 5:48 / km
ahr:140 max:171

Steve told me to come to Tammany for an attempt at the FKT since it was faster with snow. Unfortunately the snow had turned to ice and the downhills were even sketchier than normal.

So we just turned it into a 6x2.5min uphill repeat workout to the top.

Looking forward to coming back with better conditions.

Wednesday Feb 24 #

11 AM

Running 1:00:00 [3] 11.95 km (5:01 / km) +122m 4:47 / km
ahr:156 max:177

Wrist HR monitors are basically useless, at least for me.
5 PM

Skate ski 1:25:59 intensity: (1:47 @1) + (7:39 @2) + (41:47 @3) + (34:46 @4) 12.6 km (6:50 / km) +139m 6:28 / km
ahr:144 max:165

Tuesday Feb 23 #

4 PM

Running 1:05:00 intensity: (10 @1) + (2:22 @2) + (51:01 @3) + (9:21 @4) + (2:06 @5) 13.36 km (4:52 / km) +126m 4:39 / km
ahr:143 max:175

Core O'Clock 20:00 [2]

Monday Feb 22 #

3 PM

Biking 1:00:00 intensity: (40 @1) + (4:24 @2) + (54:56 @3)
ahr:135 max:145

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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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Training hours by intensity
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15
Feb 28
Feb 21
Feb 14
Feb 7
Jan 31

Week
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Training hours by activity
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15
Feb 28
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Feb 14
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Jan 31

Week
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Training kilometers by activity
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120
Feb 28
Feb 21
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Jan 31

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