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Training Log Archive: Gswede

In the 7 days ending Jul 21, 2016:

activity	#	time	miles		km		+m				load
Orienteering	4	6:21:06	30.27	(12:35)	48.72	(7:49)	1774	48 /	66c	72%	150.0
Running	5	3:39:46	25.33	(8:41)	40.77	(5:23)	1122				58.5
Supplementary Jog	2	40:00	3.98	(10:04)	6.4	(6:15)	70				8.0
Total	7	10:40:52	59.58	(10:45)	95.89	(6:41)	2966	48 /	66c	72%	216.5
[1-5]	7	10:21:06

3:56

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Thursday Jul 21, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km)

11 AM

Running 19:46 [0] 2.87 km (6:53 / km) +217m 5:00 / km

Run up to the start of the downhills

Orienteering 1:45:00 [3] ***** 11.0 km (9:33 / km) +400m 8:05 / km
spiked:16/24c

Gps track was not loading. Probably useless anyway in this terrain. Drawing the route is a good exercise.

https://goo.gl/photos/7Ho9cy3HNbTDxPWaA

6 PM

Orienteering 1:31:19 [4] ***** 11.07 km (8:15 / km) +442m 6:53 / km
spiked:18/26c

O-Intervals.

I stepped out of the second one because I couldn't make sense of the map. I should have stuck with it because I was actually right where I wanted to be.

https://goo.gl/photos/3VpgWJ7jNXPhUbbL6

Wednesday Jul 20, 2016 #

Note

Off to the Basque Country to run on a pretty BAMF map.
Last time I ran here was October 2012. Looking forward to it.
Urbasa

Tuesday Jul 19, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km) +70m 5:38 / km

Followed by 80 pushups and 5 minute plank.

Running 45:00 [3] 7.9 km (5:42 / km) +170m 5:09 / km

To the map and back.

Orienteering 27:31 [4] *** 4.6 km (5:59 / km) +140m 5:12 / km
spiked:9/11c

A fun middle.

Some focus on exit bearings.

Really lost my bearing on the long control. Started off wrong, kept going wrong, but after that I was right on... except for when I had to run around the herd of cows. That might be better to be honest. I had to recover my bearing. Good training.

https://goo.gl/photos/ursEgs8EdimSpph57

Monday Jul 18, 2016 #

Running 1:10:00 [3] 13.0 km (5:23 / km) +300m 4:50 / km

Easy run with mixed forest and trails.

Sunday Jul 17, 2016 #

7 PM

Orienteering 2:37:16 [3] *** 22.05 km (7:08 / km) +792m 6:03 / km
spiked:5/5c

Gates and Keys long. Purpose was to work on planning ahead. Legs were tired to start and I wasn't feeling terribly motivated. I felt better as the course went along.

Saw two families of wild boar. Stopped for a few minutes to give them space and time to go wherever they wanted to.

Ran out of sunlight so I had to cut off 6 and 7.

https://goo.gl/photos/jYjmBaf88ujUZ8Cg6

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +85m 4:23 / km

Saturday Jul 16, 2016 #

Running 1:10:00 [3] 14.0 km (5:00 / km) +350m 4:27 / km

Terrain running in Pegue. Felt really, really strong climbing. Haven't felt that strong going uphill in the woods for a long time. Also definitely ran through a shin-deep river of crap near a field of cows. Ahhhhh... nature!

Followed by 80 sujetadores and 5 minute plank.

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