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Training Log Archive: Gswede

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running7 5:57:28 43.81(8:10) 70.5(5:04) 740
  Orienteering3 3:03:31 14.95(12:17) 24.06(7:38) 66052c
  Core O'Clock1 30:00
  Total8 9:30:59 58.76 94.56 140052c

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Sunday Sep 10 #

10 AM

Orienteering 1:20:22 [4] ***** 10.37 km (7:45 / km) +350m 6:38 / km
16c

Another glorious day in Urbasa. Lost a good amount of time on #3 and #7. It was pretty difficult at 7 to find the corridor where the flag was placed. I was within 10 meters of it twice before finally finding it on the third time. I struggled to maintain a bearing to #10 through the green. A reminder that I need to get back to regular sessions on maps.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Saturday Sep 9 #

10 AM

Orienteering 1:00:46 [3] **** 6.62 km (9:11 / km) +150m 8:15 / km
10c

I didn't have a map bag, sent my stash of bags back to the States. So, I was able to do 10 out of the 20 controls on this map before my map disintegrated in the wet conditions. Oh well. Beautiful forest to run in.
4 PM

Orienteering 42:23 [4] ***** 7.07 km (5:59 / km) +160m 5:23 / km
26c

It looks like the GPS wasn't too happy with the cloudy conditions and deep trenches between rocks. Only one major mistake when I overran #6. I didn't fully adjust to the 1:4000 scale by that point. A few more minor mistakes, but this was much better than my previous visits to this area last summer and in 2012.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Friday Sep 8 #

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

Getting out for a run in Urbasa.

Thursday Sep 7 #

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)

Running hills 32:28 [5] 7.5 km (4:20 / km) +240m 3:44 / km

4x4 minutes on the Parque del Oeste hill. More or less same distance and climb of 1k and 60m, but the recovery was a minute shorter. I really started feeling that on the last one. Great workout.

Wednesday Sep 6 #

Running 1:10:00 [3] 15.0 km (4:40 / km) +180m 4:24 / km

CDC with 5x1min fartlek on 30 second jog.

Tuesday Sep 5 #

Running 55:00 [3] 10.0 km (5:30 / km) +120m 5:11 / km

CDC with Luis and Marc. Luis's back was hurting so we took it easy on him...today.

Core O'Clock 30:00 [2]

100 pushups, 30xpedestal, 5 minute plank, 5 minute calf raise

Monday Sep 4 #

Running 1:10:00 [3] 15.0 km (4:40 / km) +200m 4:23 / km

Easy CDC mainly stayed off trail...as if it were all that different from running on trail.

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