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Training Log Archive: Gswede

In the 7 days ending Feb 19, 2018:

activity # timemileskm+mload
  Orienteering4 4:49:03 29.73(9:43) 47.85(6:02) 1516123c159.5
  Running6 3:35:12 23.91(9:00) 38.48(5:36) 27540c56.6
  Core O'Clock2 50:0010.0
  Total7 9:14:15 53.64 86.33 1791163c226.1

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Monday Feb 19, 2018 #

10 AM

Running 35:12 [3] 5.48 km (6:25 / km) +75m 6:01 / km
ahr:158 max:179 23c

Easy jog on the model with Pau's microsprint included.

https://photos.app.goo.gl/yvwJ7DjyYhjY2HlO2
4 PM

Orienteering 46:26 [3] *** 6.32 km (7:21 / km) +237m 6:11 / km
ahr:148 max:166 41c

Sunday Feb 18, 2018 #

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, 2018 #

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, 2018 #

Event: XXX COSTA CALIDA
 

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, 2018 #

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, 2018 #

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)

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