Training Log Archive: GswedeIn the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
11 AM
Orienteering 1:04:22 [4] *** 13.93 km (4:37 / km) +100m 4:28 / km
26c
Very fast race in Puente Duero. Really fun and a really great, new map. Two mistakes on 4 and 19 that cost me about two minutes. Both were caused by loss of map contact. Apart from that I just couldn't move fast enough.
https://goo.gl/photos/PvKfuoL1W2e8HvEX7
https://goo.gl/photos/PvKfuoL1W2e8HvEX7
6 PM
Orienteering 35:52 [3] *** 5.97 km (6:01 / km) +48m 5:47 / km
18c
Pretty uninspired run in Montemayor de Pililla. I was both mentally and physically tired. But it was good to get a bit more work in after the race this morning since it wasn't terribly challenging.
Saturday Jan 28, 2017 #
Running 50:00 [3] 10.7 km (4:40 / km)
Easy jog after exploring Toledo. Keeping the legs fresh for tomorrow.
Friday Jan 27, 2017 #
Running 1:05:00 [3] 14.0 km (4:39 / km) +250m 4:16 / km
Snowy run in Cantos Negros with Marc.
Core O'Clock 20:00 [2]
Not feeling very good today. Cut it short to keep the focus on good form.
130 pushups, 20 x pedestal, 10 min plank, 20 pullups.
130 pushups, 20 x pedestal, 10 min plank, 20 pullups.
Thursday Jan 26, 2017 #
Running 1:15:00 [3] 16.8 km (4:28 / km)
Got to accompany two great American runners, Mike Wardian and Ryan Hall, while they ran the World Marathon Challenge (info: http://www.worldmarathonchallenge.com/html/race-in...)
Hall wasn't the fastest he's ever been, but Wardian is still a beast like few in this world.
Wardian: https://goo.gl/photos/rxwNtQSo2vcWFv4n7
Hall: https://goo.gl/photos/MKxS9DuxKniCF5J89
Hall wasn't the fastest he's ever been, but Wardian is still a beast like few in this world.
Wardian: https://goo.gl/photos/rxwNtQSo2vcWFv4n7
Hall: https://goo.gl/photos/MKxS9DuxKniCF5J89
Running 15:00 [3] 4.2 km (3:34 / km)
Getting out with Wardian on his final loop. Wow, he is strong.
Wednesday Jan 25, 2017 #
11 AM
Orienteering 1:38:54 [4] *** 13.94 km (7:06 / km) +591m 5:51 / km
43c
Long one man relay in La Berzosa with the guys.
Achille's didn't feel super strong today so I wasn't able to push a ton. And I still struggle to run quickly in La Berzosa. I think I get caught up reading too much detail. It's so detailed that I run slowly trying to read everything. Gotta simplify it. Really fun to do it with all the guys out there.
Also, just ordered my mouse/scanner combo (thanks for the tip, Ross!). So future maps will be good quality, not cell phone camera crap.
https://goo.gl/photos/bghrX2wvW8WvzMZw6
Achille's didn't feel super strong today so I wasn't able to push a ton. And I still struggle to run quickly in La Berzosa. I think I get caught up reading too much detail. It's so detailed that I run slowly trying to read everything. Gotta simplify it. Really fun to do it with all the guys out there.
Also, just ordered my mouse/scanner combo (thanks for the tip, Ross!). So future maps will be good quality, not cell phone camera crap.
https://goo.gl/photos/bghrX2wvW8WvzMZw6
Tuesday Jan 24, 2017 #
Note
Very grateful to have been named to the US elite team another year. I definitely feel that I improved as an orienteer this year, despite the setback at Team Trials. I am looking forward to representing the US in 2017 competitions.
Also, I am very happy to see the solid group in the development team. There is a lot of potential in there and it will be exciting to see where they go.
Also, I am very happy to see the solid group in the development team. There is a lot of potential in there and it will be exciting to see where they go.
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
Running intervals 45:00 [5] 9.0 km (5:00 / km)
Workout was 1x2000, 4 min rec, 2x1500, 3:30 rec, 3x1000, 3 min rec.
Times:
6:08
4:31
4:35
3:02
3:01
2:58
It's been a while since I've felt this good for a workout this intense. It really helped having the other guys around. Andreu was on another level. I would have liked to push it a bit more on the last one, but I'm still recovering from my cold last week. Had to clear out phlegm on a few intervals. Overall, this was one of those workouts that gives me a lot of confidence.
Times:
6:08
4:31
4:35
3:02
3:01
2:58
It's been a while since I've felt this good for a workout this intense. It really helped having the other guys around. Andreu was on another level. I would have liked to push it a bit more on the last one, but I'm still recovering from my cold last week. Had to clear out phlegm on a few intervals. Overall, this was one of those workouts that gives me a lot of confidence.
Monday Jan 23, 2017 #
Running 1:10:00 [3] 14.0 km (5:00 / km) +350m 4:27 / km
Berzosa loop with Luis. I can notice the ankle and Achille's, but they weren't slowing me down.
Core O'Clock 30:00 [2]
130 pushups (65+65), 20 x pedestal, 15 minute plank (10+5), 35 pullups (20+15)