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Training Log Archive: Gswede

In the 7 days ending Feb 26, 2017:

activity # timemileskm+mload
  Running7 5:11:31 37.59(8:17) 60.5(5:09) 65099.2
  Orienteering3 4:12:33 26.1(9:41) 42.0(6:01) 155368c139.1
  Supplementary Jog2 40:00 3.73(10:44) 6.0(6:40)8.0
  Core O'Clock1 20:004.0
  Total10 10:24:04 67.42 108.5 220368c250.3

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MoTuWeThFrSaSu

Sunday Feb 26, 2017 #

11 AM

Orienteering 2:00:56 [4] 21.52 km (5:37 / km) +773m 4:46 / km
28c

POM Day 2 Long.

Definitely need to work on my route choices, but I was happy with how my body handled the challenge. Lost a lot of time on 15 and 16. Need to work on that!


Almost forgot to mention that I had a really encouraging chat with TGIF himself after this race. His enthusiasm about my training and competition reminded me how important it is to be confident in myself. Really great advice from him.

http://sprintseries.org/doma/show_map.php?user=gsw...

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)

6 PM

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

Exploring Castelo de Vide.

Saturday Feb 25, 2017 #

Event: POM 2017
 
8 AM

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

1 PM

Orienteering 41:37 [5] 7.48 km (5:34 / km) +280m 4:41 / km
22c

POM Day 1 Middle.

Pretty happy with my race today. Terrain was fairly similar to a lot of maps in Madrid so I had a good idea how to get across the greens and read the rocks. I could have chosen a better route to #12 though.


http://sprintseries.org/doma/show_map.php?user=gsw...

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

6 PM

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

Core O'Clock 20:00 [2]

20xpedestal, 10 minute plank.

Friday Feb 24, 2017 #

Note

Thanks to everyone who voted for me to select me as the 2016 US Orienteer of the Year. As always, your support motivates me enormously! I'm excited to continue training and competing hard with your support.

Running 55:00 [3] 11.5 km (4:47 / km) +300m 4:14 / km

Thursday Feb 23, 2017 #

Running 1:15:00 [3] 13.0 km (5:46 / km) +350m 5:05 / km

Mixed terrain and trail running.

Wednesday Feb 22, 2017 #

Orienteering 1:30:00 [3] *** 13.0 km (6:55 / km) +500m 5:48 / km
18c

Cabeza Mediana Downhills

Watch strangely stopped working after the first interval. So no data.
5 PM

Running 50:00 [2] 9.0 km (5:33 / km)

Tuesday Feb 21, 2017 #

Running warm up/down 35:00 [2] 7.0 km (5:00 / km)

Running intervals 26:31 [5] 8.0 km (3:19 / km)

Well, my dad asked me a few months ago if I thought I was in better shape now than in college. I told him I wasn't sure but that I was certainly faster on trails and orienteering than back then, on track and roads I wasn't sure. This workout settled that debate.

The workout was 250 meters fast followed by 250 meters at a moderate pace. The fast section we did in 45 and the moderate in 55, coming out to 1:40 for every 500 meters and 3:20 for each k.

So, I set my 8k PR by 10 seconds while constantly speeding up and slowing down. It felt surprisingly easy and I probably could have kept it going for at least another 2k (setting my 10k PR in the process). We'll save that for the next time we do this workout.

A good spirit lifter before POM.

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