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Training Log Archive: Gswede

In the 7 days ending Nov 23, 2014:

activity	#	time	miles		km		+m	load
Running	4	5:39:16	40.46	(8:23)	65.11	(5:13)	715	128.8
Cycling	5	4:45:00	76.43	(16.1/h)	123.0	(25.9/h)		57.0
Orienteering	1	54:00	3.11	(17:23)	5.0	(10:48)	250	32.4
Total	8	11:18:16	119.99	(5:39)	193.11	(3:31)	965	218.2

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Sunday Nov 23, 2014 #

10 AM

Running 1:43:15 [3] 13.05 km (7:55 / km) +586m 6:28 / km

Easy long run with the Madrid Trail group. Way too easy. A nice fast climb up to Collado Cabrón. Fun run.

Saturday Nov 22, 2014 #

Cycling 1:30:00 [2] 35.0 km (23.3 kph)

Biking to Colmenar and back at the end of the day.

http://youtu.be/nCjrySzhp3s

A great video about the La Cabrera Half Marathon. You can see me at 1:45 onward. I am the second in the group of three. Apart from that the video has a some really great images.

Cycling 45:00 [2] 20.0 km (26.7 kph)

Commuting and running errands around town.

5 PM

Running 1:16:01 [3] 15.56 km (4:53 / km) +129m 4:41 / km

Workout night around the lake in Manza. Workout was 8x1k @10k pace on 2 minute recovery. It's been a while since I've done straight intervals so this seemed like a good workout option to come back into the swing of things.