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Training Log Archive: Gswede

In the 30 days ending Jun 30, 2016:

activity	#	time	miles		km		+m				load
Orienteering	17	14:59:41	75.31	(11:57)	121.2	(7:25)	3397	185 /	283c	65%	427.4
Running	15	9:40:00	63.26	(9:10)	101.8	(5:42)	310				167.0
Cycling	5	5:25:00	77.67	(14.3/h)	125.0	(23.1/h)					65.0
Supplementary Jog	7	2:20:00	13.92	(10:04)	22.4	(6:15)					32.0
Total	29	32:24:41	230.16	(8:27)	370.4	(5:15)	3707	185 /	283c	65%	691.4

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Thursday Jun 30, 2016 #

Running 1:10:00 [3] 13.0 km (5:23 / km)

Mixed terrain run around Pegue.

Wednesday Jun 29, 2016 #

Supplementary Jog 20:00 [3] 3.2 km (6:15 / km)

Running 20:00 [3] 3.0 km (6:40 / km)

Orienteering 37:15 [5] **** 6.0 km (6:13 / km)
spiked:30/32c

Second time running the zoom course. I was able to execute it well this time. Good stuff.

Orienteering 22:48 [3] 3.5 km (6:31 / km)
spiked:15/15c

Contour and cliff course following the zoom.

Tuesday Jun 28, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

Found a good area for terrain running. Followed by 5 min plank and 30 push-ups.

Running 50:00 [3] 7.0 km (7:09 / km)

Terrain running to and from the corridor start.

Orienteering 35:36 [3] 5.6 km (6:21 / km)

Corridor

Monday Jun 27, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

Running 1:10:00 [3] 14.0 km (5:00 / km)

Recovery run around the lake.

Sunday Jun 26, 2016 #

Running warm up/down 15:00 [3] 2.4 km (6:15 / km) +110m 5:05 / km

Orienteering 2:03:35 [3] *** 16.3 km (7:35 / km) +670m 6:17 / km
spiked:21/21c

Fun long. The goal was to work on focus between long, simple legs followed by intense, technical areas. It worked, my mind started drifting during the long legs and I had to make a conscious effort to maintain focus when entering the technical sections.

I had to cut off a fun part of it because I was running low on sunlight. I should have brought a headlight and just finished the course in the dark.

Map 1 (start and finish):
https://goo.gl/photos/vxtG6YistPUKtmou8

Map 2 (middle):
https://goo.gl/photos/i1j8n5vJzUrFNbY38

Saturday Jun 25, 2016 #

Note

I keep losing focus during training courses out here. It has to be intentional. Excellence in many things, orienteering included, requires you to transform yourself through hard, smart work. Stay focused!

Success isn't a result of spontaneous combustion. You must set yourself on fire.
Arnold H. Glasow

Orienteering 45:45 [4] **** 6.6 km (6:56 / km) +220m 5:56 / km
spiked:31/32c

Course with Alberto, once again, where I lost focus is where I lost my course. My legs were tired so I couldn't move too fast. But I'm working on that.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Running warm up/down 20:00 [2] 3.2 km (6:15 / km)

Friday Jun 24, 2016 #

Orienteering 52:34 [3] 6.7 km (7:51 / km)

Greglory corridor. Really good until I lost focus at 35 minutes, left the corridor, and couldn't relocate. Keep going back to this focus thing.

Running 45:00 [3] 7.0 km (6:26 / km)

25 minute forest warmup to the corridor and 20 minutes back, including a long slog down a steep hillside with high grass. Great stuff.

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

Thursday Jun 23, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

Orienteering 45:15 [4] **** 5.7 km (7:56 / km) +229m 6:37 / km
spiked:17/18c

Peguerinos Middle

MP. I completely lost focus after 14 and skipped 15. Also got confused with the rocks in a few spots.

This area has also been really difficult more. Loads of huge rocks and cliffs. Just beautiful though. I just found a map from two years ago on the same area where I took an hour for a course that was 500 meters shorter. So this is actually loads better.

Goal for tomorrow: maintain focus throughout corridor. I can have dinner if I do that.

https://goo.gl/photos/aGvmfsqHbT5PBESV7

Wednesday Jun 22, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

Running 1:10:00 [3] 11.0 km (6:22 / km) +200m 5:50 / km

Off-trail exploration in Peguerinos.

Tuesday Jun 21, 2016 #

Supplementary Jog 20:00 [3] 3.2 km (6:15 / km)

Morning jog through La Latina. Now that I'm freelancing I'm looking forward to doing this more often. Legs loosened up a ton because of this

Followed by core o'clock with lunges

Monday Jun 20, 2016 #

Note

Would any friend reading my log be interested in sharing housing for the US Classic Champs with myself, a Spanish friend, and Will Enger? (Maybe you had other plans but I just grouped you in with us).

I'm ready to go camping, but getting an AirBnb between several people would be the keyest.

Running 1:00:00 [3] 12.5 km (4:48 / km)

Easy CDC with the youngest of the Dengra. Legs felt very stiff. Much better towards the end.

Sunday Jun 19, 2016 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering 1:24:45 [4] *** 13.4 km (6:19 / km) +458m 5:24 / km
18c

Madrid League Long in Peguerinos

Good race, but I can tell I need to get into true orienteering fitness.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Saturday Jun 18, 2016 #

10 AM

Orienteering 42:07 [3] **** 6.2 km (6:48 / km) +374m 5:13 / km
22c

Madrid league middle on the new Peguerinos map. Ankle was still feeling iffy and I wasn't feeling in great shape, so I kept the pace relaxed. This seems like a good course to use as a fitness/navigation test later on in the summer.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

6 PM

Orienteering 13:17 [4] *** 3.2 km (4:09 / km) +100m 3:35 / km
22c

Madrid League Sprint

Fun map and course. Only one mistake on #6 where I lost map contact. Apart from that I was able to read it quite quickly.

https://goo.gl/photos/KtTjjd8E1GiRVY2q9

Running warm up/down 15:00 [3] 3.0 km (5:00 / km)

10 minutes to tempo and 5 minute cooldown.

10 PM

Orienteering 28:37 [4] *** 5.6 km (5:07 / km) +126m 4:36 / km
22c

Peguerinos Night-O with score-o format

Started too fast in the mass start with Luis Milvaques and overran the first control. I was too close to 35 by then so I just decided to circle back later. Too much fun running fast, too little map reading.

By #49 I told Luis that I was going for the win, i.e., no more working together. But then I did wait for him at the GO control to sprint it in.

https://goo.gl/photos/j9aT1DBAVPS2vV1fA

Friday Jun 17, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Thursday Jun 16, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Wednesday Jun 15, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Tuesday Jun 14, 2016 #

Note

Theme song for this coming year:

https://youtu.be/4nsKDJlpUbA

#SpontaneousCombustion

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Monday Jun 13, 2016 #

Cycling 1:05:00 [2] 25.0 km (23.1 kph)

Sunday Jun 12, 2016 #

Note

Tough day today. It's a difficult pill to swallow when you work hard and make sacrifices for a goal and it doesn't come together when you need it to.

I need a phoenix moment.

Running 1:05:00 [3] 12.7 km (5:07 / km)

Run in CDC with Raico, Cosme, and Kirill.

Really freaking hot out.

Saturday Jun 11, 2016 #

Orienteering 37:36 [3] ** 5.6 km (6:43 / km) +200m 5:42 / km
spiked:9/9c

Last run in the Wiss for a while.

I had two creek crossings in the course, but when I busted out of the woods onto Forbidden Drive the people there were already quite surprised. So instead of making a big commotion by crossing the creek, I decided to go up to first a better crossing point, and then the bridge. This added a good amount of time onto the course. It still wasn't terribly fast. Freakin' Pennsylvania vegetation.

The Wiss would be a decent place for orienteering other times of year and if we had an actual orienteering map, but this was fun.

https://goo.gl/photos/GetmQ2Ex532hbvoa8

Thursday Jun 9, 2016 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Orienteering 47:40 [3] *** 6.5 km (7:20 / km) +240m 6:11 / km
spiked:8/10c

Fighting through the Wissahickon vegetation and hills.

Couldn't get too close to #4 since it was actually part of a house. Oops!

Pretty fun to get out there with a slowly improving ankle.

Map with Swede home covered up: https://goo.gl/photos/43KRfj3fqMbhx1kC7

Tuesday Jun 7, 2016 #

Running 30:00 [3] 5.0 km (6:00 / km)

Easy jog in the Wissahickon with Kswede, aka Papa Swede.

Monday Jun 6, 2016 #

Note

162 lbs, 12.2% body fat. Goal by end of summer according to the calculation in Racing Weight: 155, 8%

Sunday Jun 5, 2016 #

Note

I've decided on how to title this weekend if I ever write my memoirs--Down, but not done.

I went into this weekend feeling confident with a strong base of both technical and physical training... and I performed well below what I know I am capable of.

Disappointment in and frustration with myself are the two most prominent feelings walking away from this. But as I have learned from important examples in my life, both inside and outside of sports, life can give you difficult circumstances, however, you decide where to go with what you are given. Quoting from Henley's Invictus, "my head is bloody, but unbowed."

Orienteering 44:38 [4] *** 5.7 km (7:50 / km) +280m 6:17 / km
spiked:14/18c

Middle at TT

A sub-par performance at TT again. Legs were fried from yesterday and just couldn't bring the navigation together for the race.

Gonna have to sort through all this and see what I need to change.

It's a good thing I enjoy orienteering and the feeling of racing through the woods.

Map:
https://goo.gl/photos/nPxHWkU57Lo2eFce7

Saturday Jun 4, 2016 #

Orienteering 2:27:16 [4] 13.2 km (11:09 / km) +500m 9:23 / km
spiked:21/23c

Beautiful map. Great course. Horrible performance.

And I thought that I knew how to orienteer... and that I was in shape.

It was all done on the first control:
https://goo.gl/photos/mqjv1Nrga8AZ6cAQ7

Might as well have fun after that:
https://goo.gl/photos/1bubDrkWvL8f4uAy7

Friday Jun 3, 2016 #

Event: Senior Team USA Trials

Orienteering 15:57 [5] ** 2.9 km (5:30 / km)
spiked:19/21c

Quite a bad sprint. Just extra slow. Not sure why my legs didn't pick up speed.

https://goo.gl/photos/Kj3FG9hpw9rSA6PL9

Thursday Jun 2, 2016 #

Orienteering 30:00 [3] 3.5 km (8:34 / km)

More checking out of the Macedonia map.

Wednesday Jun 1, 2016 #

Orienteering 45:00 [3] 5.0 km (9:00 / km)

Checking out the Macedonia map.

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