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Training Log Archive: Gswede

In the 7 days ending Aug 8, 2016:

activity	#	time	miles		km		+m				load
Running	6	6:52:59	40.22	(10:16)	64.72	(6:23)	2837				123.9
Orienteering	2	3:43:28	19.17	(11:39)	30.85	(7:15)	1267	16 /	17c	94%	77.9
Supplementary Jog	6	2:00:00	11.93	(10:04)	19.2	(6:15)					28.0
Total	10	12:36:27	71.32	(10:36)	114.78	(6:35)	4104	16 /	17c	94%	229.8

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Monday Aug 8, 2016 #

Supplementary Jog 20:00 [3] 3.2 km (6:15 / km)

Running 45:00 [3] 9.0 km (5:00 / km) +200m 4:30 / km

Followed the trail downhill from town this time. This town is cool. But it is impossible to get in a flat run.

Sunday Aug 7, 2016 #

7 PM

Running 2:12:59 [3] 19.23 km (6:55 / km) +1060m 5:25 / km

Wanted to get one last mountain run in before heading up north. This was fun. I took it pretty easy the whole time...except for when there were two mastiffs chasing me UPHILL! I was expecting them to quit earlier. But they were dedicated.

Saturday Aug 6, 2016 #

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

Running 1:10:00 [3] 12.0 km (5:50 / km) +350m 5:05 / km

Terrain running on the north face of the sierra. Such beautiful woods there. Followed by 90 pushups, 20xpedestal, and 5 minute plank.

Friday Aug 5, 2016 #

Running 1:10:00 [3] 10.0 km (7:00 / km) +450m 5:43 / km

Recovery run in the lower peaks around Valdemanco.

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

Thursday Aug 4, 2016 #

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

8 PM

Running 1:15:00 [3] 11.5 km (6:31 / km) +777m 4:53 / km

A climb up to Mondalindo and back down with Richi. I haven't done a straight climb like this in a while. Happy with how well my body handled it. Was climbing pretty easily, could probably take 5 minutes or so off. Really windy at the top. So windy that I got cold waiting for Richard.

Wednesday Aug 3, 2016 #

9 AM

Orienteering 36:17 [4] **** 5.69 km (6:22 / km) +237m 5:16 / km
spiked:16/17c

A rerun of the classic middle which I MPed a bit more than a month ago in 45:15.

This time it went well and interestingly I didn't really remember the course. Too much orienteering between then and now I suppose.

My legs didn't feel weak from the stomach bug anymore, but they did feel tired from the long run.

Today's course is the purple and blue line.
https://goo.gl/photos/6HEfgRRJQQbWLzNA7

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

8 PM

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

Followed by 90 pushups, 20xpedestal, and 5 minute plank.

Tuesday Aug 2, 2016 #

Supplementary Jog 20:00 [3] 3.2 km (6:15 / km)

Did this later in the day to get groceries. Damn it's hot.

7 PM

Orienteering 3:07:11 [3] ** 25.16 km (7:26 / km) +1030m 6:11 / km

My attempt at the long from Peguerinos to La Jarosa. The total includes the run to the start and back from the finish. I did about 2:30 for the course. I decided not to go through Valle de los Caídos because I wasn't in the mood for getting crap while training.

My body wasn't really recovered from the stomach bug. As soon as I started to climb up to 11 I knew that it was going to be a long day. My legs were shot after climbing 50 meters and I had to climb back up the ridge and then run back to the house. I ran out of water at 13, and, while the sun was hidden behind the mountain ridge, it was still 30°. So, with weak legs and a dehydrated mind, I hauled my body up and did as much of the course as I could before I ran out of sunlight.

To sum it up, loads of things went not according to plan, but this was damn fun.

https://goo.gl/photos/fHZVYHvarXMoNpqZ9

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