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Training Log Archive: Gswede

In the 7 days ending Jun 25, 2017:

activity	#	time	miles		km		+m		load
Running	7	4:35:00	32.93	(8:21)	53.0	(5:11)	200		97.8
Orienteering	3	3:10:53	16.0	(11:56)	25.75	(7:25)	576	55c	114.5
Core O'Clock	2	1:00:00							15.0
Supplementary Jog	1	20:00	1.86	(10:44)	3.0	(6:40)			4.0
Total	9	9:05:53	50.8		81.75		776	55c	231.3

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Sunday Jun 25, 2017 #

Running warm up/down 45:00 [3] 9.0 km (5:00 / km)

Running intervals 25:00 [5] 6.0 km (4:10 / km)

Sunday interval sesh

Workout was 4x1000@3:03-3:13 on 1:45 recovery jog, 2:45 jog, 2x400@ 71-74 on 1:45 jog

I put the paces on the slower side because it was on the same dirt road with the gentle, but existing, hills.

Times:
3:07
3:08
3:08
3:05
70
67

Saturday Jun 24, 2017 #

Running 50:00 [3] 9.0 km (5:33 / km) +100m 5:16 / km

Recovery day on the trails filled with race visualization

Core O'Clock 30:00 [2]

100 pushups, 10xpedestal, 10 minute plank, 20 pullups, 10 burpees

Friday Jun 23, 2017 #

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

10 AM

Orienteering 1:08:44 [4] *** 8.81 km (7:48 / km) +164m 7:08 / km
20c

O-intervals with Sebastian. Crap route out of 18, got stuck in the green slash and struggle to get out. Apart from that it went really well.

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

Thursday Jun 22, 2017 #

Running 10:00 [2] 2.0 km (5:00 / km)

5 PM

Orienteering 1:17:28 [4] *** 10.78 km (7:11 / km) +282m 6:21 / km
16c

Hard to believe, but the vegetation has gotten even worse. Open fields had grass up to my chest; light green had saplings full of leaves; and so forth. Very beautiful, but tough running. Good technical performance, just a few points that a control would have been helpful. Cut it short because WOC.

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

Wednesday Jun 21, 2017 #

Running 45:00 [3] 9.0 km (5:00 / km) +100m 4:44 / km

Originally had a Madsa classic on the schedule, but, after experiencing the state of my legs yesterday, I decided to take a recovery day and attack Madsa tomorrow. Two map sessions left. Legs felt great.

Core O'Clock 30:00 [3]

100 pushups, 10xpedestal, 10 minute plank, 20 pullups

Note

So there's a mid-summer festival here in Otepää tomorrow and Friday down at Pühajärve, the town's lake.

There's a long line-up of artists, Swedes, Finns, and Estonians. Probably the most interesting act will be Tommy Cash, who is Estonia's current "rap sensation." This festival in Otepää will be his first appearance in Southern Estonia. Welcome to deep Estonian culture. Tommy Cash's hit song "Winaloto". Some NSFW images. Okay, maybe everything is NSFW.

Tuesday Jun 20, 2017 #

10 AM

Orienteering 44:41 [4] *** 6.17 km (7:15 / km) +130m 6:33 / km
19c

Legs were surprisingly tired. Wasn't able to fight through the terrain as much. Focus was placed on reading the contours and using the compass accurately in the green. It worked pretty well. This is the same distance as the relay on one of the most relevant maps. So it'll be great to be rested, have controls, and be racing others.

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

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

Monday Jun 19, 2017 #

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

Running 1:00:00 [3] 12.0 km (5:00 / km)

Recovery jog along the lake. Legs are pretty beat. Low mileage and high intensity from here to WOC except for one day.

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