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Training Log Archive: Gswede

In the 7 days ending Dec 18, 2016:

activity	#	time	miles		km		+m		load
Running	6	4:48:28	33.66	(8:34)	54.17	(5:20)	1220		109.5
Orienteering	3	1:48:35	9.54	(11:23)	15.35	(7:04)	625	33c	49.8
Supplementary Jog	4	1:40:00	9.44	(10:35)	15.2	(6:35)	220		20.0
Core O'Clock	1	30:00							6.0
Cycling	1	30:00	7.46	(14.9/h)	12.0	(24.0/h)	200		9.0
Total	11	9:17:03	60.1		96.72		2265	33c	194.3

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Sunday Dec 18, 2016 #

Running 1:20:00 [3] 14.0 km (5:43 / km) +400m 5:00 / km

Running to the start and back. Plus a microsprint on Pau's map.

4 PM

Orienteering 40:37 [3] *** 4.64 km (8:45 / km) +203m 7:11 / km

Running the Madrid league event Escondite put on a month ago. Too many factors came together to make me run slowly: ankles were sore, Achille's was sore, the rather large scab on my knee did not enjoy rubbing against brush, and I was tired from the FEDOboy Christmas dinner. I still enjoyed trouncing around on this map.

It's tough running here.

https://goo.gl/photos/aYRtbp7qvDZ2bvq79

Saturday Dec 17, 2016 #

Supplementary Jog 40:00 [2] 6.0 km (6:40 / km)

Running to the A-6 and back to make it to the race in CDC.

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)

10 AM

Orienteering 26:29 [5] ** 6.0 km (4:25 / km) +205m 3:46 / km
18c

First leg of the Madrid Relay Champs in CDC. Really fun to run fast with the group under pressure. I kept taking poor bearings when leaving controls and adding meters onto each leg.

I finished about 7 seconds behind LuisNog...but he mispunched.

Friday Dec 16, 2016 #

Cycling 30:00 [3] 12.0 km (24.0 kph) +200m

Easy spin because I had a bit of a limp in my step from the fall. Plus I was working in the city all day and I'm exhausted.

Seasons Greetings from the Ahlswede Orienteering Clan

Thursday Dec 15, 2016 #

Running warm up/down 40:00 [2] 7.0 km (5:43 / km) +150m 5:10 / km

5 PM

Running 18:28 [5] 4.17 km (4:26 / km) +170m 3:41 / km

Powerline time trial. I had a really nice fall at the start but got back into it right after that. Felt really strong and was able to push it on the uphills. Nice!

It's a dangerous business, Frodo, going out your door.

Wednesday Dec 14, 2016 #

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

7 PM

Orienteering 41:29 [3] *** 4.71 km (8:48 / km) +217m 7:09 / km
15c

Vintage map Night-O

We skipped #7 because it was deep in a thicket. Mass start with Andreu, Antonio, Rorri, and Álvaro.

Fun to start with them and wander around on a pretty iffy old map at night with pea soup fog. Oh and by luck of the draw I got a black and white map.

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

Tuesday Dec 13, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km) +120m 5:16 / km

Running 50:00 [4] 11.0 km (4:33 / km) +200m 4:10 / km

Fartlek with Andreu, 4x4minutes easy, 1 minute hard, 3x3 minutes easy, 1 minute hard.

I estimate we were going at about 2:45/k pace for the hard minutes, over rolling hills. Ouch.

Monday Dec 12, 2016 #

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

Running 1:10:00 [3] 13.0 km (5:23 / km) +300m 4:50 / km

Easy day with the guys out towards Altos de la Solana.

Core O'Clock 30:00 [2]

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

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