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Training Log Archive: Gswede

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Running7 2:59:49 20.03(8:59) 32.24(5:35) 57756.9
  Orienteering3 2:34:46 11.67(13:15) 18.79(8:14) 56263.1
  Circuit Training1 7:004.2
  Total7 5:41:35 31.7 51.02 1140124.3

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MoTuWeThFrSaSu

Sunday Aug 11 #

4 PM

Running 30:00 [3] 6.24 km (4:48 / km) +91m 4:29 / km

Saturday Aug 10 #

10 AM

Running 9:03 [3] 0.84 km (10:46 / km) +73m 7:30 / km

Orienteering 43:59 [3] 4.47 km (9:50 / km) +158m 8:22 / km

Running 10:51 [3] 1.05 km (10:22 / km) +15m 9:41 / km

Friday Aug 9 #

Note

I've been pretty quiet with the analysis on here since I started preparing for WOC. But I have been analyzing my training. For a number of reasons I've decided to share less about my preparation this year.

But here's a summary:

The first two weeks spent getting into the terrain I was not very confident in my ability here. I only had a few sections of courses where I felt that I could really flow. But I did learn to read this somewhat new terrain type.

In Bergen I focused on enjoying the experience of being in a new country and on climbing the city's beautiful mountains. After a few days there, I felt a new fire ready to go after my goals.

And then in the US camp I started to feel confident. The first was a relay session organized by the Swiss that started out extremely well but then I let myself get drawn into another forking and my race was done there. But I was reminded of the aspect of racing that I've been unable to work on in the US: running with others who are at my level.

I keep that focus in the following trainings and then things really started getting going. The past three sessions were very encouraging. The last technical session was a middle simulation that went very well for the first half. Halfway through I took a slow route choice and all of the training caught up with me. The second half went quite slow.

So, the focus for these final days is to rest while also not going crazy from the rest. Right now I'm staying at a beautiful house on a picturesque fjord south of Fredrikstad. And fortunately, I signed up for an online translation course to become a certified translator. So between spending time with an old friend and doing course work, I should be able to keep my mind occupied.
12 PM

Running 35:00 intensity: (25:00 @3) + (10:00 @4) 7.28 km (4:48 / km) +132m 4:24 / km

Circuit Training 7:00 [4]

Freeletics Hestia

Thursday Aug 8 #

6 AM

Running 35:00 [3] 6.26 km (5:36 / km) +104m 5:10 / km

Wednesday Aug 7 #

11 AM

Running 14:58 [3] 2.3 km (6:31 / km) +78m 5:34 / km

Orienteering 56:14 [3] 6.74 km (8:21 / km) +202m 7:15 / km

Tuesday Aug 6 #

7 PM

Running 35:01 [3] 6.43 km (5:27 / km) +50m 5:14 / km

Monday Aug 5 #

10 AM

Running 9:56 [3] 1.84 km (5:25 / km) +33m 4:58 / km

Orienteering 47:26 intensity: (3:00 @2) + (34:00 @4) + (10:26 @5) 6.57 km (7:13 / km) +188m 6:19 / km

Orienteering 7:07 [3] 1.01 km (7:01 / km) +15m 6:31 / km

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