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Training Log Archive: Gswede

In the 7 days ending Feb 18:

activity # timemileskm+mload
  Orienteering4 4:36:02 30.68(9:00) 49.38(5:35) 1414108c177.3
  Running6 3:25:00 22.99(8:55) 37.0(5:32) 20017c51.0
  Core O'Clock2 50:0010.0
  Total6 8:51:02 53.67 86.38 1614125c238.3

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note

So I'm in Catalonia now for the Mediterranean Orienteering Championship with the corresponding camp prior to the event.

I'm not particularly interested in sprints myself; it's just not what motivates me. But it is very beneficial as a coach to be here learning about sprints from world champion sprinters.

It's particularly interesting as they'll be testing out the proposed knockout sprint format. It'll be great to see how it works in person.

Also since my friend Pau is one of the head organizers, I'll get to provide the commentary in English and Spanish for these events.
11 AM

Orienteering 52:16 [4] **** 7.43 km (7:02 / km) +314m 5:49 / km
ahr:158 max:184 23c

Running 25:00 [2] 4.0 km (6:15 / km)

Saturday Feb 17 #

10 AM

Orienteering 1:47:47 [4] *** 15.39 km (7:00 / km) +642m 5:48 / km
ahr:162 max:181 28c

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)

Friday Feb 16 #

Running 50:00 [3] 10.0 km (5:00 / km)
17c

Warmup to the maze. An interesting course set by Andreu in the hedge maze. Cooldown back to Andreu's.

Core O'Clock 25:00 [2]

Standard routine

Wednesday Feb 14 #

Running 50:00 [3] 10.0 km (5:00 / km) +200m 4:33 / km

Easy outing with Antonio and Andreu. Legs are quite tired. Rest and recovery are the key words now.

Core O'Clock 25:00 [2]

100 pushups, 20x pedestal, 5 minute plank, 5 minute calf raise

Tuesday Feb 13 #

Note

Live results with radio controls for today's chase start: http://liveresultat.orientering.se/followfull.php?...

I start at 5:00:23 am on the East Coast
11 AM

Orienteering 1:22:34 [4] ** 18.71 km (4:25 / km) +323m 4:04 / km
ahr:161 max:184 31c



The chase start long on the final day of POM.

Pretty good race overall. I ran with Matjaz Stanfel, one of the best Croatians, for most of the race. After the race he and I went over the race a little bit and he told me some really cool things:

"Wow! You had some great speed out there! You had a group of 4 or 5 guys behind you for about 12 controls and you were the only one navigating! Do you have a European club? Would you want to run for Malungs?"

If that's not good news for a US-based orienteer then I don't know what is. We're making this happen while training in the US, bit by bit.

Running 25:00 [2] 4.0 km (6:15 / km)

Monday Feb 12 #

1 PM

Orienteering 33:25 [5] ** 7.85 km (4:16 / km) +135m 3:55 / km
ahr:155 max:165 26c



Top 40!


Pretty good middle on extremely fast terrain. 39th place and 4:30 behind Matthias Kyburz. Started to have problems with thinking clearly towards the end on 18-19 (I started running to 12) and going to the wrong rock cluster at 21. Tomorrow will be an interesting chase start.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

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