Training Log Archive: GswedeIn the 7 days ending Dec 3, 2016:
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Saturday Dec 3, 2016 #
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
10 AM
Running 1:37:20 [5] 19.57 km (4:58 / km) +894m 4:03 / km
Tactika trail in San AgustÃn del Guadalix. Pretty fun. Had to push harder than in the races over the past few weeks. But still came out 1st. Big changes from really fast dirt roads to extremely difficult singletrack.
Results:
http://www.youevent.es/sport/multimedia/clasificac...
Enjoying that uphill:
https://goo.gl/photos/wjXCvrP9bJcMgQjC9
Results:
http://www.youevent.es/sport/multimedia/clasificac...
Enjoying that uphill:
https://goo.gl/photos/wjXCvrP9bJcMgQjC9
Friday Dec 2, 2016 #
Running 1:10:00 [3] 15.0 km (4:40 / km) +350m 4:11 / km
6k easy, 5k tempo @ 18:50, 4k easy with Andreu, Antonio, and Edu on the trails through La Berzosa and Altos de la Solana.
Core O'Clock 25:00 [2]
100 pushups, 20 pedestal, 10 minute plank, 20 pullups.
Thursday Dec 1, 2016 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Out and back past El Pendolero.
Wednesday Nov 30, 2016 #
Note
Just checked the WOC calendar. The long is on the 4th of July. Baller.
11 AM
Orienteering 1:01:17 [4] *** 9.86 km (6:13 / km) +400m 5:10 / km
14c
Military race in El Pardo. The map is old. The contours aren't all that great, the veg has changed a ton, and the trails aren't too accurate anymore. Not sure if training with maps like this one are all that beneficial.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Tuesday Nov 29, 2016 #
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
Running 25:00 [5] 6.0 km (4:10 / km)
Plan was 6x1000 with 2 min. rest with Andreu on the road following the stream below our house. I did 5x1000 and 1x~500 because I'm just getting back into intervals. There's a solid ten meter climb to it. Andreu and I conservatively calculated that it added 5 seconds to our times.
Times:
3:08 (I tried sticking really close to the Andreu monster)
3:13
3:12
3:12
3:15
1:24
Times:
3:08 (I tried sticking really close to the Andreu monster)
3:13
3:12
3:12
3:15
1:24
Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)
Monday Nov 28, 2016 #
Running 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km
Easy run with Andreu. We're both a little tired from the weekend.
Core O'Clock 25:00 [2]
100 pushups, 20xpedestal, 10 minute plank, 20xpullup