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Training Log Archive: Gswede

In the 7 days ending May 21:

activity # timemileskm+m
  Running7 4:30:00 28.58(9:27) 46.0(5:52) 500
  Orienteering3 3:39:18 19.4(11:18) 31.23(7:01) 168758c
  Core O'Clock2 1:20:00
  Total9 9:29:18 47.99 77.23 218758c

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MoTuWeThFrSaSu

Sunday May 21 #

Running 45:00 [3] 8.0 km (5:38 / km) +150m 5:09 / km

Down to the gate and back.

Saturday May 20 #

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)

11 AM

Orienteering 1:33:15 [3] *** 14.99 km (6:13 / km) +659m 5:06 / km
21c

Poor bearing to two. The map in that area was questionable, but I still took a crap bearing to it. The vegetation around seven was also unreliable. Overall not a bad run considering how tired I felt. A bit more rest before the World Cup.

Interesting bit of information. The ditches in the area of 3, 4, 5, and 6 are trenches from the Spanish Civil War from 1936-1939. This area was right along the front during the Siege of Madrid. Quite a few of the maps in the Madrid region still have trenches and bunkers left on them. A quiet reminder of war in an otherwise peaceful place.

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

Friday May 19 #

Running 1:05:00 [3] 11.0 km (5:55 / km) +200m 5:25 / km

Easy day recovering. Some fast stuff this weekend and then the Finnish World Cup

Thursday May 18 #

Core O'Clock 40:00 [3]

120 pushups, 20xpedestal, 15 minute plank (felt easy for the first time), 30 burpees, 20 pullups

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

Running 20:00 [5] 5.0 km (4:00 / km)

Workout was 1000, 3 min, 2000, 4 min, 1000

Times
3:01
6:07
2:57

Feeling a little heavy today. Probably could do with a bit more recovery. Read the women's long course from the selection races during the rests.

Wednesday May 17 #

Running 15:00 [3] 3.0 km (5:00 / km)

6 PM

Orienteering 1:25:49 [4] *** 10.84 km (7:55 / km) +820m 5:45 / km
20c

Old map, steep hills, and beautiful forest. Good Wednesday evening.

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

Tuesday May 16 #

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

Active recovery day.

Core O'Clock 40:00 [3]

120 pushups, 20xpedestal, 15 minute plank, 30 burpees, 20 pullups

Monday May 15 #

11 AM

Orienteering 40:14 [4] **** 5.4 km (7:27 / km) +208m 6:15 / km
17c

Intervals in La Hoz Somera with Luis. We were both pretty tired but were enjoying the map too much to care. A chapter title for this training could be "Is it really that rock?"

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

Running 35:00 [3] 5.0 km (7:00 / km) +150m 6:05 / km

Warming up on the map north of La Hoz Somera Sur and then cooldown.

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