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Training Log Archive: Gswede

In the 7 days ending Dec 9, 2012:

activity # timemileskm+mload
  Running4 5:05:00 42.81(7:07) 68.9(4:26)91.5
  Orienteering2 2:48:07 13.01(12:55) 20.94(8:02) 42624 /29c82%52.8
  Total6 7:53:07 55.82(8:29) 89.84(5:16) 42624 /29c82%144.3

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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.

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