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Training Log Archive: Gswede

In the 7 days ending Jul 2, 2017:

activity	#	time	miles		km		+m		load
Running	7	3:35:37	24.59	(8:46)	39.58	(5:27)	25	9c	68.5
Orienteering	3	1:35:43	10.31	(9:17)	16.6	(5:46)	465	51c	40.9
Supplementary Jog	3	1:00:00	5.59	(10:44)	9.0	(6:40)			16.0
Core O'Clock	2	50:00							15.0
Total	9	7:01:20	40.5		65.18		490	60c	140.4

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Sunday Jul 2, 2017 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)

Orienteering race 18:47 [5] *** 4.4 km (4:16 / km) +160m 3:37 / km
17c

A sprint relay that was actually kinda difficult. I took a few slow routes (4, 7, and 9). But it was good to see how my body held up through a super physical course. Very fun also.

https://www.tulospalvelu.fi/gps/2017wocSRelay3/

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

Saturday Jul 1, 2017 #

Orienteering 1:04:00 [3] *** 9.0 km (7:07 / km) +250m 6:15 / km
17c

Long model. Enjoyed the the terrain except for a few spots where I struggled with the veg. That'll be difficult. But we're all in!

Friday Jun 30, 2017 #

Event: WOC 2017

Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)

2 PM

Orienteering 12:56 [3] ** 3.2 km (4:02 / km) +55m 3:43 / km
17c

Well even a pre-race mistake can take you out of the race. The only shoes I had for the sprint were racing flats that lacked the traction I needed when it started raining. No excuses though, I went out to run as fast as I could. I had few good spills and couldn't take the turns hard without going down. When Kris Jones caught me I stuck with him on the straights but lost time on the curves.

Not a super difficult race, which is normal for sprint qualifiers. 9-10 was the only route that I really screwed up. Everything was pretty clean, just slow and slippery.

The good news is that the nerves I had before the race are gone and I am very excited to attack the long. Training session for it tomorrow.

https://goo.gl/photos/eA9TcbZZ8N9goKeX8

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)

Men C Sprint Q - Splits

Thursday Jun 29, 2017 #

Supplementary Jog 20:00 [3] 3.0 km (6:40 / km)

Running 30:00 [3] 5.0 km (6:00 / km)

Sprint model event with Morten

Core O'Clock 20:00 [3]

40 pushups, 5xpedestal, 5 minute plank

Wednesday Jun 28, 2017 #

Running 28:00 [3] 5.0 km (5:36 / km)

11 AM

Running 12:37 [4] *** 2.58 km (4:54 / km) +25m 4:40 / km
9c

A closed gate at the school before 6 cut the second interval short. 2 minute break between each. The "passable" fence before 11 was a rusty fence covered with barbed wire. In the race, I'd go over it. But I didn't feel like playing around with tetanus today. Top speed was 2:40/k, averaging 3:35 in the intervals. It felt good to get activated.

http://sprintseries.org/doma/show_map.php?user=gsw...

Tuesday Jun 27, 2017 #

Running 45:00 [3] 9.0 km (5:00 / km)

Easy day with 10x20/40s to get some speed.

Core O'Clock 30:00 [3]

100 pushups, 10xpedestal, 10 minute plank

Monday Jun 26, 2017 #

Running 45:00 [3] 8.0 km (5:38 / km)

Recovery day on the trails. Got stuck with a big translation project due on Wednesday, which is good because money is useful, but bad because I prefer to hang out with my o-friends. Sigh.

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