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Training Log Archive: Gswede

In the 7 days ending Apr 16, 2017:

activity	#	time	miles		km		+m		load
Running	10	6:30:00	43.26	(9:01)	69.63	(5:36)	1457		110.5
Orienteering	5	3:09:02	20.61	(9:10)	33.16	(5:42)	1034	79c	167.5
Supplementary Jog	4	1:20:00	7.71	(10:23)	12.4	(6:27)			18.0
Core O'Clock	1	30:00							9.0
Elliptical	1	20:00	1.86	(10:44)	3.0	(6:40)			6.0
Total	12	11:49:02	73.44		118.19		2491	79c	311.0

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Sunday Apr 16, 2017 #

8 AM

Orienteering 1:33:31 [5] *** 15.14 km (6:11 / km) +400m 5:27 / km
22c

CEO Long. Fun race overall. Really beautiful forest and great courses, especially considering all the problems they had with the Environmental Department. I had a decent route to 13 but I didn't execute it with very much confidence. Working on that!

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

Running warm up/down 25:00 [3] 3.0 km (8:20 / km) +300m 5:33 / km

10 AM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Saturday Apr 15, 2017 #

Note

Well it looks like I can sprint after all. 5th overall at the Spanish champs and 3rd out of Spanish residents. Cool!

http://ceo2017.ol-live.com/followfull.php?comp=122...

10 AM

Orienteering 15:06 [5] ** 3.22 km (4:41 / km) +144m 3:50 / km
17c

Interesting mix of country and town at the 2017 Spanish Sprint Championship. 5th overall. Andreu won with 13:37. Legs felt pretty crappy before the race, but it looks like I ran decently enough

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

Running 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km

4 PM

Orienteering 11:28 [5] 2.68 km (4:17 / km) +80m 3:43 / km

Sprint Relay at the CEO. I mispunched #13. The only control I didn't check the code for. I'm truly distraught. It was pretty fun in the open area with bushes. The vegetation was very well mapped. It would be fun to do some microsprints out there.

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

Running 10:00 [3] 2.0 km (5:00 / km)

6 PM

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

Friday Apr 14, 2017 #

9 AM

Orienteering 34:34 [4] *** 5.32 km (6:29 / km) +130m 5:47 / km
21c

CEO Middle. Need to get back to competition speed after the injury. Not half bad though. Quite fun.

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

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

4 PM

Orienteering 34:23 [5] ** 6.8 km (5:03 / km) +280m 4:12 / km
19c

CEO Relay. Fast, but freaking hilly.

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

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

Thursday Apr 13, 2017 #

Event: CAMPEONATO DE ESPAÑA DE ORIENTACIÓN-CEO 2017

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

Running 45:00 [3] 9.0 km (5:00 / km) +150m 4:37 / km

Wednesday Apr 12, 2017 #

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

Running 1:10:00 [3] 12.0 km (5:50 / km) +350m 5:05 / km

I didn't have time to do my test because of a malfunctioning clothes washer. But I did get to climb up to Collado Cabrón in La Pedriza. I missed these trails.

Tuesday Apr 11, 2017 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

Running 1:15:00 [3] 15.0 km (5:00 / km) +250m 4:37 / km

Was originally planning on doing my time trial on the powerline trail, but then the heat got to me. I'm going to save it for earlier tomorrow morning.

Easy day with Edu and Andreu.

Core O'Clock 30:00 [3]

60 pushups, 20xpedestal, 10xminute plank, 20xburpees, 30 pullups.

Monday Apr 10, 2017 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

10 AM

Running 1:20:00 [3] 14.63 km (5:28 / km) +357m 4:52 / km

Easy run with the guys with a fartlek mixed in. Moving fast.

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