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Training Log Archive: Gswede

In the 7 days ending Nov 13, 2016:

activity	#	time	miles		km		+m		load
Orienteering	5	3:45:47	21.83	(10:21)	35.13	(6:26)	1159	95c	118.0
Running	6	3:45:00	27.34	(8:14)	44.0	(5:07)	200		57.5
Supplementary Jog	3	1:00:00	5.59	(10:44)	9.0	(6:40)			12.0
Core O'Clock	1	30:00							6.0
Total	10	9:00:47	54.76		88.14		1359	95c	193.5

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Sunday Nov 13, 2016 #

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)

11 AM

Orienteering 36:28 [4] *** 6.76 km (5:24 / km) +186m 4:44 / km
22c

Solid middle in Burgohondo. 4th behind Andreu, Antonio, and Edu.

Messed up #1 and then took a moment to refocus my mind on executing each leg perfectly.

Physically was pretty shot, particularly my ankles. But, I was able to bring together a solid race.

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

Saturday Nov 12, 2016 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

Running 20:00 [2] 4.0 km (5:00 / km)

Orienteering 13:12 [3] ** 2.6 km (5:05 / km) +50m 4:38 / km
20c

Fun sprint in Navalmoral de la Sierra. Maps coming. 4th behind the terrible tres. Relatively easy sprint with route choices that only tested your ability to judge distance.

10 AM

Orienteering 1:22:39 [4] *** 14.36 km (5:45 / km) +530m 4:51 / km
22c

Long distance in Burgohondo. Fun course. I struggled to maintain focus the entire course and made a few mistakes when I lost contact with the map.

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

Thursday Nov 10, 2016 #

Note

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https://petitions.whitehouse.gov/petition/do-not-a...

Running 1:05:00 [3] 12.0 km (5:25 / km)

Fartlek on northern trail. Really fun to get moving fast. 6x3min with 1 min jog.

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Wednesday Nov 9, 2016 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)

11 AM

Orienteering 48:24 [4] **** 6.78 km (7:08 / km) +234m 6:05 / km
31c

Intervals in La Berzosa. There were about 25 of us there. Four one minute breaks between each. I had a few breaks of concentration here and there. But to be honest, it wasn't a bad day. Focused on running slower and spiking as many controls as possible as per my coach's instructions.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Tuesday Nov 8, 2016 #

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

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

7 PM

Orienteering 45:04 [3] *** 4.63 km (9:44 / km) +159m 8:19 / km

Night-O in Torrelodones with Luisma. This map needs a rework also. Good thing Richi is making a new one. Fun to get out this evening with Luis. Stopped at three for a while to tie my shoes.

http://3drerun.worldofo.com/?id=-386229&type=info

Monday Nov 7, 2016 #

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Running 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km

Powerline loop.

Core O'Clock 30:00 [2]

100 pushups, 25xpedestal, 10 minute plank, 20 pullups

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