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Training Log Archive: Gswede

In the 7 days ending Dec 16, 2016:

activity # timemileskm+mload
  Orienteering3 3:54:26 18.32(12:48) 29.49(7:57) 139715c92.2
  Running5 3:48:28 27.44(8:19) 44.17(5:10) 102091.5
  Supplementary Jog3 1:00:00 5.72(10:30) 9.2(6:31) 22012.0
  Core O'Clock1 30:006.0
  Cycling1 30:00 7.46(14.9/h) 12.0(24.0/h) 2009.0
  Total10 9:42:54 58.94 94.85 283715c210.8

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Friday Dec 16, 2016 #

Cycling 30:00 [3] 12.0 km (24.0 kph) +200m

Easy spin because I had a bit of a limp in my step from the fall. Plus I was working in the city all day and I'm exhausted.


Seasons Greetings from the Ahlswede Orienteering Clan

Thursday Dec 15, 2016 #

Running warm up/down 40:00 [2] 7.0 km (5:43 / km) +150m 5:10 / km

5 PM

Running 18:28 [5] 4.17 km (4:26 / km) +170m 3:41 / km

Powerline time trial. I had a really nice fall at the start but got back into it right after that. Felt really strong and was able to push it on the uphills. Nice!


It's a dangerous business, Frodo, going out your door.

Wednesday Dec 14, 2016 #

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

7 PM

Orienteering 41:29 [3] *** 4.71 km (8:48 / km) +217m 7:09 / km
15c

Vintage map Night-O

We skipped #7 because it was deep in a thicket. Mass start with Andreu, Antonio, Rorri, and Álvaro.

Fun to start with them and wander around on a pretty iffy old map at night with pea soup fog. Oh and by luck of the draw I got a black and white map.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Tuesday Dec 13, 2016 #

Supplementary Jog 20:00 [2] 3.2 km (6:15 / km) +120m 5:16 / km

Running 50:00 [4] 11.0 km (4:33 / km) +200m 4:10 / km

Fartlek with Andreu, 4x4minutes easy, 1 minute hard, 3x3 minutes easy, 1 minute hard.

I estimate we were going at about 2:45/k pace for the hard minutes, over rolling hills. Ouch.

Monday Dec 12, 2016 #

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

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

Easy day with the guys out towards Altos de la Solana.

Core O'Clock 30:00 [2]

120 pushups, 25 x pedestal, 10 minute plank, 30 pullups

Sunday Dec 11, 2016 #

4 PM

Orienteering 2:00:01 [3] 15.54 km (7:44 / km) +748m 6:14 / km

Line-O in La Berzosa and Cantos Negros. I've only attached the Berzosa map. I had to cut the Cantos Negros course short to make it home in under two hours. Good mental exercise but not demanding enough physically.

https://goo.gl/photos/RGfxhVG1EW3xUHgm7

Saturday Dec 10, 2016 #

Running 50:00 [3] 9.0 km (5:33 / km) +200m 5:00 / km

Morning run with Andreu and Antonio around the lake and then through Jaraland.
7 PM

Orienteering 1:12:56 [4] 9.24 km (7:54 / km) +432m 6:24 / km

Night-O in El Pardo. Crap. This map is old. I think running with the Karta map I've made is better.

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