Training Log: Gswede
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||7|| 8:27:25|| 53.32||(9:31)|| 85.81||(5:55)|| 2488||49c|
| ||Core O'Clock||2|| 50:00|
| ||Supplementary Jog||1|| 30:00|| 3.11||(9:39)|| 5.0||(6:00)|
| ||Total||10|| 9:47:25|| 56.43|| 90.81|| 2488||49c|
Running 1:32:25  16.31 km (5:40 / km) +688m 4:41 / km
A run up to La Machota Baja with Alberto, Rorri, and Luis followed by some time at Alberto's pool. Great way to spend the day.
Running 35:00  *** 6.0 km (5:50 / km)
Evening jog in CDC with Luis including two courses on the Pine Tree map. Quite fun to have someone else there.
Running 1:00:00  12.0 km (5:00 / km) +150m 4:42 / km
Early morning jog with Melanie and her sister.
Core O'Clock 30:00 
Achilles is feeling pretty sore after the past few intense days. As it seems the discomfort I'm experiencing is due to insertional achilles tendonitis, I'm going to insert isometric calf raises into my morning wake-up routine and core workout.
130 pushups, 30xpedestal, 10 minute plank, 5 minute calf raise
Supplementary Jog 30:00  5.0 km (6:00 / km)
Running 2:35:00  22.5 km (6:53 / km) +1200m 5:26 / km
Was getting really tired of the city and restless in general. So, I decided to head out to Cercedilla for a climb up to Siete Picos. Took a few wrong turns, but if I was looking to get lost and explore new parts are they really "wrong" turns? Unintended turns, perhaps.
Running 1:20:00  14.0 km (5:43 / km) +300m 5:10 / km
4x4 minute hill repeats with a recovery jog down hill averaging 6:00 to 6:30 from the bottom of Parque del Oeste to the top.
Climbed 50 meters on each and the distance for each went:
Goal was to run at 85-90% for the first 3 and then 95% for the last one. It was fun to make it sting on the last one.
The events in Charlottesville have shaken me and kept me up, unable to rest.
As a representative of my country in international competition, I want to make it perfectly clear that I, like the ACLU, will not be silent in the face of white supremacy in our country. While these people have the right to free speech, their ideology is incompatible with American ideals.
Thanks to the ACLU for standing up for Americans' rights. It's up to the rest of us to support them in their task.
Running 20:00  3.0 km (6:40 / km)
Core O'Clock 20:00 
150 pushups, 20xpedestal, 5 minute plank
Running 1:05:00  *** 12.0 km (5:25 / km) +150m 5:06 / km
Easy run to CDC with a few short courses on the Pine Tree Micromap. Not sure how the scale got screwed up on one. Oh well. Still good fun. No streamers out, I just didn't let myself leave each point until I was 100% sure I was at the right tree.
More of this to come.
all weeks |