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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 31 days ending Dec 31, 2012:

activity # timemileskm+mload
  Running19 20:20:04 168.08(7:16) 270.51(4:31) 1052390.9
  Orienteering7 7:22:22 42.35(10:27) 68.15(6:29) 69168 /83c81%160.0
  Total25 27:42:26 210.43(7:54) 338.66(4:55) 174368 /83c81%551.0

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Sunday Dec 30, 2012 #

Running 50:00 [3] 12.0 km (4:10 / km)

Easy run through Marrakesh. So much smog. I found a park where there were thousands of people exercising. Running, playing soccer, doing a 200 person calisthenics class. All at 7:30 am. I think I understand a little more why they have such good runners for a smaller country. Great sports mentality.

Friday Dec 28, 2012 #

Running 35:00 [3] 8.0 km (4:23 / km)

Short foray into the countryside around Fes. Very interesting to get outside the city.

Wednesday Dec 26, 2012 #

Running 45:00 [3] 10.3 km (4:22 / km)

Easy run around Parque Santander before traveling to Morocco.

Tuesday Dec 25, 2012 #

6 PM

Running 1:15:01 intensity: (3:56 @1) + (38:11 @2) + (12:23 @3) + (19:21 @4) + (1:10 @5) 15.69 km (4:47 / km) +334m 4:19 / km
ahr:139 max:177

Hill reps in Parque del Oeste at night on Christmas. This was fun.

Monday Dec 24, 2012 #

Running 1:10:00 [3] 15.5 km (4:31 / km)

Easy run through parque del oeste and 6x20/40's at Santander.

Sunday Dec 23, 2012 #

10 AM

Running 1:30:01 intensity: (17 @1) + (8:04 @2) + (58:21 @3) + (23:19 @4) 19.77 km (4:33 / km) +198m 4:20 / km
ahr:149 max:166

Casa de Campo Long run. Feeling a little better than last week. Running alone is fun but it's tough to get a strong effort in. Good day though.

Saturday Dec 22, 2012 #

11 AM

Orienteering 40:30 intensity: (12 @1) + (24 @2) + (3:06 @3) + (34:16 @4) + (2:32 @5) 9.22 km (4:24 / km) +48m 4:17 / km
ahr:165 max:181

A long urban race on the Universidad de Alcala campus. Mostly wide open spaces so it should have mine for the taking. I believe I didn't run well due to poor sleep the previous night and I still felt the lunarun in my legs. At any rate I finished 6th out of 38 in the top category. +10 minutes of warmup/cooldown. Just keep working...

Thursday Dec 20, 2012 #

Running 45:00 [3] 10.0 km (4:30 / km)

Lunarun in Madrid. It's a type of race put together by Nike where they give you a map and you have to find locations for different challenges around the city. I put myself in with the top group and had the time of my life going in and out of traffic. It was so fun. We were rolling fast and cutting cars off all through downtown Madrid. I made a lucky choice at the end and wound up winning the race. That was cool.

Wednesday Dec 19, 2012 #

Running 1:10:00 [3] 15.0 km (4:40 / km)

Easy run through Casa de Campo and Parque del Oeste. Today my legs really did feel destroyed. At least I got a decent run in.

Tuesday Dec 18, 2012 #

4 PM

Running 1:15:00 intensity: (1:06 @1) + (32:45 @2) + (23:28 @3) + (14:08 @4) + (3:33 @5) 15.58 km (4:49 / km) +254m 4:27 / km
ahr:141 max:179

5x3 minute hill reps in Dehesa de la Villa. Rest between each was 5 minutes. I took the 4th rep easier so I could really let loose on the 5th. It was fun to push it so hard.

Monday Dec 17, 2012 #

Running 1:10:00 [3] 15.3 km (4:35 / km)

Parque del oeste and Santander. Felt decent. Legs weren't hurting.

Sunday Dec 16, 2012 #

11 AM

Running warm up/down 10:01 intensity: (1:02 @1) + (3:04 @2) + (4:33 @3) + (1:22 @4) 1.63 km (6:09 / km) +48m 5:22 / km
ahr:137 max:174

Warmup for race in Toledo.

Orienteering 43:45 intensity: (6 @1) + (1:29 @2) + (8:52 @3) + (23:56 @4) + (9:22 @5) 8.69 km (5:02 / km) +217m 4:28 / km
ahr:164 max:183

Tough race around Toledo. Very small streets, alleyways, lots of hills. I only made a few errors but that and slow navigation was enough to put me a good bit behind the Spanish runners. It was really fun though.

Saturday Dec 15, 2012 #

9 AM

Running 1:30:01 intensity: (10 @1) + (3:07 @2) + (39:43 @3) + (46:39 @4) + (22 @5) 19.33 km (4:39 / km) +218m 4:24 / km
ahr:155 max:176

Long run in Casa de Campo. I haven't been doing any workouts so I feel like my legs are moving much slower than they could be. Hopefully some footspeed returns as I continue to do workouts.

Friday Dec 14, 2012 #

Running 1:10:00 [3] 15.4 km (4:33 / km)

Easy run through Casa de Campo.

Thursday Dec 13, 2012 #

Orienteering 1:20:00 [3] 9.0 km (8:53 / km)

Orienteering in La Berzosa on a map with the trails, cliffs, and large rocks removed. There were a lot of bald rock areas.

Wednesday Dec 12, 2012 #

Running 1:00:00 [3] 13.6 km (4:25 / km)

Parque del Oeste with Alberto. 6x20/40's included.

Tuesday Dec 11, 2012 #

Running 1:00:00 [3] 14.5 km (4:08 / km)

Parque del oeste and Santander.

Sunday Dec 9, 2012 #

Running 1:20:00 [3] 19.0 km (4:13 / km)

Long run in Casa de Campo with the Fedoboys. I forgot to put on my heart rate monitor but it was a good workout. A full loop around Casa de Campo with Pedro Morales. We were moving. At the end we really turned it on.

Saturday Dec 8, 2012 #

Note

This is the blog that posts most of the workouts I go to with the Fedoboys. Every once in a while the maps we run are uploaded on there. The two most recent maps are the trainings I've done with them. Great maps/courses! http://vmeo.blogspot.com.es/
10 AM

Orienteering 1:12:07 intensity: (1:38 @1) + (15:23 @2) + (41:00 @3) + (14:06 @4) *** 7.94 km (9:05 / km) +426m 7:10 / km
ahr:142 max:173 spiked:16/20c

Decent training in El Escorial. First section was a set of loops and then a downhill section. It's a shame I slept so poorly so I didn't do as well as I may have been able to. It is exciting to train with these guys though. 10 minutes up to the start and then the rest right into the finish.

Friday Dec 7, 2012 #

Running 1:30:00 [3] 19.5 km (4:37 / km)

A great workout with the Fedoboys. 20 minute warmup to Casa de Campo, 10x3 minutes at tempo pace on 1 minute break, 10 minutes of running, and then 10x15 seconds hard uphill. Then run back to La Blume to finish out 90 minutes. Great day!

Thursday Dec 6, 2012 #

Orienteering 1:36:00 [3] *** 13.0 km (7:23 / km)
spiked:8/9c

A long route choice exercise at San Rafael. A great map in the Sierra located at 1500 meters elevation. I ran with Alberto and we switched off every leg. Went down hard on a rock and now have a swollen knee. So worth it. Amazing day.

Wednesday Dec 5, 2012 #

Running 1:05:00 [3] 15.0 km (4:20 / km)

Early morning parque del oeste run with 8x20/40's. Good start to the day.

Monday Dec 3, 2012 #

Running 1:10:00 [3] 15.4 km (4:33 / km)

Parque del Oeste and Santander as is getting to be my routine for Mondays.

Sunday Dec 2, 2012 #

Orienteering 1:10:00 [3] **** 12.0 km (5:50 / km)
spiked:23/31c

A tough training session on a beautiful map in San Martin de Valdeiglesias. We did four loops and then one section at the end that was filled with long legs. I had some bad errors but bit by bit I am noticing improvements. Happy.

Saturday Dec 1, 2012 #

Orienteering 40:00 [3] ** 8.3 km (4:49 / km)
spiked:21/23c

Madrid Sprint Orienteering Champs. This wasn't the best time of year for me. I ended up 4th losing to 3rd by 2 seconds. I had a fairly clean race but I just am not in the shape I need to be in for a good sprint. It was fun and I had a lot of my North American friends join me for the day so that made it so much better.

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