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Training Log Archive: Gswede

In the 7 days ending Dec 11, 2016:

activity	#	time	miles		km		+m	load
Running	7	6:05:08	39.86	(9:10)	64.15	(5:41)	1382	122.6
Orienteering	2	3:12:57	15.39	(12:32)	24.77	(7:47)	1180	79.8
Supplementary Jog	4	1:20:00	7.46	(10:44)	12.0	(6:40)		18.0
Core O'Clock	2	1:00:00						12.0
Total	9	11:38:05	62.71		100.93		2562	232.4

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Sunday Dec 11, 2016 #

4 PM

Orienteering 2:00:01 [3] 15.54 km (7:44 / km) +748m 6:14 / km

Line-O in La Berzosa and Cantos Negros. I've only attached the Berzosa map. I had to cut the Cantos Negros course short to make it home in under two hours. Good mental exercise but not demanding enough physically.

https://goo.gl/photos/RGfxhVG1EW3xUHgm7

Saturday Dec 10, 2016 #

Running 50:00 [3] 9.0 km (5:33 / km) +200m 5:00 / km

Morning run with Andreu and Antonio around the lake and then through Jaraland.

7 PM

Orienteering 1:12:56 [4] 9.24 km (7:54 / km) +432m 6:24 / km

Night-O in El Pardo. Crap. This map is old. I think running with the Karta map I've made is better.

Friday Dec 9, 2016 #

Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)

Running 1:00:00 [3] 11.0 km (5:27 / km)

Up and past Ye Olde Pendolero.

Thursday Dec 8, 2016 #

Running 1:05:00 [3] 12.0 km (5:25 / km) +300m 4:49 / km

Powerline to stream.

Wednesday Dec 7, 2016 #

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

Running warm up/down 40:00 [3] 7.0 km (5:43 / km) +200m 5:00 / km

Core O'Clock 30:00 [2]

120 pushups, 25 pedestal, 10 minute plank, 30 pullups

5 PM

Running 20:08 [5] 4.15 km (4:51 / km) +82m 4:25 / km

8x400 with 1:30 recovery

Did this on the dirt road past El Pendolero. Seemed like a better option than the paved road down the hill. There was a slight hill to it. I'd say about +3 seconds on the uphill, and -1.5 on the way back down. So averaging about 69-70. Not bad for a dirt road.

Tuesday Dec 6, 2016 #

Running 1:10:00 [3] 10.0 km (7:00 / km) +350m 5:57 / km

Exploring course possibilities on the Karta map north of home.

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

Monday Dec 5, 2016 #

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

Running 1:00:00 [3] 11.0 km (5:27 / km) +250m 4:54 / km

Exploring some new paths. Determined to make a better map of this area. It'll be good training.

Core O'Clock 30:00 [2]

130 pushups, 25 x pedestal, 10 minute plank, 30 pullups.

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