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Training Log Archive: Gswede

In the 7 days ending Feb 19, 2017:

activity	#	time	miles		km		+m		load
Running	9	6:52:00	45.98	(8:58)	74.0	(5:34)	450		139.7
Orienteering	4	3:20:16	20.15	(9:56)	32.44	(6:10)	1099	84c	140.4
Core O'Clock	2	1:00:00							12.0
Supplementary Jog	1	20:00	1.86	(10:44)	3.0	(6:40)			4.0
Total	11	11:32:16	68.0		109.44		1549	84c	296.1

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Sunday Feb 19, 2017 #

11 AM

Orienteering 39:37 [5] *** 7.19 km (5:30 / km) +230m 4:45 / km
23c

Costa Cálida Middle.

Chasing start.

I had Luis starting 20 seconds behind me and a Swede 40 seconds behind. The first control was slightly hidden in a bush. So, despite spiking it, I lost whatever advantage I had right there. We were rolling in a good train after that though. Not fast enough to touch Andreu and Antonio. Those guys are really fit this year.

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

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

Saturday Feb 18, 2017 #

8 AM

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

11 AM

Orienteering 1:52:28 [4] *** 17.39 km (6:28 / km) +596m 5:31 / km
26c

Costa Cálida Long Part 1:
http://sprintseries.org/doma/show_map.php?user=gsw...

Part 2:
http://sprintseries.org/doma/show_map.php?user=gsw...

I don't particularly like the terrain in Murcia, but the competition is great for this time of year. 121 registrants in Men's Elite. They had to separate the field into 2 courses to fit us all in the same day.

Was very tired by the end. Gonna get the iron levels checked to make sure it isn't that.

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

5 PM

Orienteering 18:19 [5] **** 3.2 km (5:43 / km) +130m 4:45 / km
17c

I don't like Murcia's terrain, but their sprints are top notch. This was really fun...even if I was exhausted and couldn't really push on the uphills. Also had a thorn stuck in my foot from the morning's long. It didn't help on the downhills.

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

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

Friday Feb 17, 2017 #

Event: XXIX MURCIA COSTA CALIDA

8 AM

Running 45:00 [3] 8.0 km (5:38 / km)

Pre-meet run. Not feeling terribly energetic, but it was also first thing in the morning.

For those who understand Spanish, or want to get a feel for my experience orienteering in Spain, this rap was made by a friend of mine, the one and only Luis "Indomitus" Nogueira. It is completely about orienteering. I'm feeling inspired to make my own in English…
https://drive.google.com/file/d/0B64jd3d3gSP7TmpZb...

Thursday Feb 16, 2017 #

Running 1:10:00 [3] 11.5 km (6:05 / km)

Hill reps with Antonio and Edu.

I did 8x45sec on a 30 meter hill.

I felt really heavy today and didn't do the last two when the legs were out of gas on my last one. At least I know it's hard training for me.

Core O'Clock 30:00 [2]

130 pushups, 20xpedestal, 10 minute plank, 30 pullups.

Wednesday Feb 15, 2017 #

Running 20:00 [3] 3.5 km (5:43 / km)

12 PM

Orienteering 29:52 [4] *** 4.65 km (6:25 / km) +143m 5:34 / km
18c

Corrales de Julia Middle.

Finally figured the darn thing out. Thanks, Cristina!

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

Tuesday Feb 14, 2017 #

11 AM

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)

Running 37:00 [5] 7.0 km (5:17 / km)

Interval Fun-day:

1500, 3min rec, 1000, 3min, 4x500 on 1:30 rec, 1000, 3min, 1500

I was pretty toast by the final 1500. Good workout then.

Times:
4:31
2:55
1:24
1:26
1:23
1:23
2:59
4:35

Video from one of the 500s
https://youtu.be/aLPkuH1AbhM

5 PM

Running 45:00 [3] 8.0 km (5:38 / km)

Monday Feb 13, 2017 #

Running 1:25:00 [3] 16.0 km (5:19 / km) +450m 4:39 / km

Recovery day on the upper trails.

Core O'Clock 30:00 [2]

130 pushups, 20xpedestal, 10 minute plank, 20 pullups.

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