Training Log: Gswede
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 7:20:00|| 53.63||(8:12)|| 86.31||(5:06)|| 1368||31c|
| ||Core O'Clock||1|| 30:00|
| ||Total||6|| 7:50:00|| 53.63|| 86.31|| 1368||31c|
Very grateful to have been named to the US elite team another year. I definitely feel that I improved as an orienteer this year, despite the setback at Team Trials. I am looking forward to representing the US in 2017 competitions.
Also, I am very happy to see the solid group in the development team. There is a lot of potential in there and it will be exciting to see where they go.
Running warm up/down 30:00  6.0 km (5:00 / km)
Running intervals 45:00  9.0 km (5:00 / km)
Workout was 1x2000, 4 min rec, 2x1500, 3:30 rec, 3x1000, 3 min rec.
It's been a while since I've felt this good for a workout this intense. It really helped having the other guys around. Andreu was on another level. I would have liked to push it a bit more on the last one, but I'm still recovering from my cold last week. Had to clear out phlegm on a few intervals. Overall, this was one of those workouts that gives me a lot of confidence.
Running 1:10:00  14.0 km (5:00 / km) +350m 4:27 / km
Berzosa loop with Luis. I can notice the ankle and Achille's, but they weren't slowing me down.
Core O'Clock 30:00 
130 pushups (65+65), 20 x pedestal, 15 minute plank (10+5), 35 pullups (20+15)
Running 45:00  10.0 km (4:30 / km)
Easy run through the Turía Park with all the morning runners. Getting ready for an intense week.
Running 1:00:00  **** 13.0 km (4:37 / km)
A run through Valencia including a microsprint on a map of a parking garage made by my friend Manu Jurado. Each dot is a pillar in the parking garage. Really difficult without any controls on the pillars, but I had to read accurately and quickly.
Running 2:05:00  21.31 km (5:52 / km) +718m 5:01 / km
Long run by myself out to the Mini Sierra and back. Head cold confirmed. Wasn't feeling super strong on this run. Oh well. You don't always feel great.
Running 1:05:00  13.0 km (5:00 / km) +300m 4:29 / km
Run with Marc on the trails around the house. Climbing was particularly difficult. Think I'm getting a cold.
- Feb 10 [2w, 3d]: Y - Lorca O-Meeting 2017
- Feb 17 [3w, 3d]: Y - XXIX MURCIA COSTA CALIDA
- Feb 25 [4w, 4d]: Y! - POM 2017
- Mar 3 [5w, 3d]: Y - Andalucia O Meeting
- Apr 13 [11w, 2d]: Y! - CAMPEONATO DE ESPAÑA DE ORIENTACIÓN-CEO 2017
- Apr 28 [13w, 3d]: ? - USA WOC/JWOC Team Trials
- Jun 30 [22w, 3d]: Y!! - WOC 2017
- Oct 14 [37w, 4d]: Y - UNO Boulder Dash
- Nov 4 [40w, 4d]: Y - DVOA Mount Penn - Antietam
- Nov 5 [40w, 5d]: Y - DVOA Hawk Mountain Scout Reservation
- Dec 7, 2050 [1,767w, 1d]:
all weeks |