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Training Log Archive: Gswede

In the 7 days ending Jul 10, 2016:

activity	#	time	miles		km		+m				load
Orienteering	6	5:55:32	29.97	(11:52)	48.23	(7:22)	1718	71 /	84c	84%	152.4
Running	8	3:47:30	23.49	(9:41)	37.8	(6:01)	500				60.0
Supplementary Jog	4	1:20:00	7.95	(10:04)	12.8	(6:15)					16.0
Total	12	11:03:02	61.41	(10:48)	98.83	(6:43)	2218	71 /	84c	84%	228.4

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Sunday Jul 10, 2016 #

6 PM

Orienteering 2:21:48 [3] ** 20.03 km (7:05 / km) +1009m 5:39 / km
spiked:6/7c

Long contour and window course. Really enjoyed getting out for a long course. Legs aren't too tired. Good stuff.

1 and 2 were cut off the map due to a bad print job. So I grabbed another map with 1 on it and took a bearing until I was on that map. My bearing wasn't great :/

8 was amidst 2.5 m high thick, bushy grass. There was also a very angry cow nearby (~200 m) and getting closer. Needless to say I wasn't interested in finding out what she was so upset about.

https://goo.gl/photos/cYqoSq6eLTQ2ajXn6

Running warm up/down 7:30 [2] 1.3 km (5:46 / km)

Saturday Jul 9, 2016 #

8 AM

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

7 PM

Running 1:10:00 [3] 12.0 km (5:50 / km) +300m 5:11 / km

Terrain running in Pegue. Exploring some high rocks.

Friday Jul 8, 2016 #

8 AM

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

Pushups and 5-minute plank.

8 PM

Running warm up/down 30:00 [3] 6.5 km (4:37 / km)

Orienteering 28:02 [3] *** 4.2 km (6:40 / km)

Corridor from Thierry's training camp last year. I did this a year ago, but it doesn't matter so much if you recycle a corridor... it's not like I remember the route anyway.

I read a Swedish club's elite training program today and it went over the importance of focus during technical training. And that if you aren't motivated you do more harm than good. So I made sure I was motivated. And it worked. Excellent corridor.

https://goo.gl/photos/kMT1miFLCcJdkeVz7

Orienteering 7:55 [4] *** 1.0 km (7:55 / km)

Decided to throw a Micro-Sprint in. Woo!
https://goo.gl/photos/3EnbRAAXQwNNTE8u5

Thursday Jul 7, 2016 #

8 AM

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

7 PM

Running 45:00 [3] 6.0 km (7:30 / km) +200m 6:26 / km

Terrain running with Luisma in Pegue. It was really nice to have someone else to run with. It made exploring a lot more fun.

Wednesday Jul 6, 2016 #

12 PM

Orienteering race 54:08 [3] *** 5.3 km (10:13 / km) +220m 8:27 / km
spiked:20/25c

Decent middle with two big mistakes that ruined the course. The cause of both mistakes: loss of map contact.

I stopped after the second big mistake, took a few minutes to refocus, and charged through the rest of the course as fast as my tired legs would carry me.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Tuesday Jul 5, 2016 #

10 AM

Orienteering race 1:25:01 [4] *** 12.4 km (6:51 / km) +320m 6:04 / km
spiked:15/17c

Fast long distance in Covaleda. This was a great course for me. I went off the red line far too much though and lost time and wasted energy.

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

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

Monday Jul 4, 2016 #

8 AM

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

11 AM

Orienteering race 20:36 [4] 2.5 km (8:14 / km) +64m 7:18 / km
spiked:16/20c

Forest sprint in Playa Pita. The water level had risen significantly and I didn't take that into account with my routes. ~2:20 worth of mistakes because of that.

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

7 PM

Orienteering race 18:02 [5] ** 2.8 km (6:26 / km) +105m 5:25 / km
spiked:14/15c

A solid sprint in Vinuesa. Legs were tired, but I gave it all I got and only lost about :20-:30 to mistakes. I also successfully avoided the trick legs.

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

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