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Training Log Archive: Gswede

In the 7 days ending Feb 23, 2020:

activity # timemileskm+mload
  Running6 4:40:50 27.93(10:03) 44.95(6:15) 165595.4
  Orienteering4 3:09:30 16.17(11:43) 26.03(7:17) 95879c70.0
  Skating1 32:49 2.35(13:59) 3.78(8:42) 53.3
  Total7 8:23:09 46.45(10:50) 74.75(6:44) 261879c168.6

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MoTuWeThFrSaSu

Sunday Feb 23, 2020 #

Note

My R forefoot is still hurting from Thursday. I expect its because I keep running on rocky trails. So I'm taking today as a full rest day to heal it up properly. Since even an easy run on the trails around here can beat up my feet.

Saturday Feb 22, 2020 #

2 PM

Skating 32:49 [1] 3.78 km (8:42 / km) +5m 8:38 / km

The boots I brought were too big for the skates. So I had to use my running shoes, which meant I had very little ankle support. Looking forward to doing this again.

Running 1:10:18 [3] 9.25 km (7:36 / km) +778m 5:21 / km

Friday Feb 21, 2020 #

4 PM

Running 1:05:01 [3] 10.89 km (5:58 / km) +254m 5:21 / km

Super late results of Aston Mountain Course Contest : )

The votes for top choice are listed below and a chart with the second and third choices below that. Map A is the clear winner, but it looks like C and B were a solid 2nd and 3rd, respectively.

Map A: 4
Map B:0
Map C:1
Map D:1
Map E:2
Map F:1

Thursday Feb 20, 2020 #

5 PM

Running 48:37 intensity: (31:28 @3) + (17:09 @5) 11.05 km (4:24 / km) +238m 3:58 / km

Ran to PNC field where SRC was doing a fun run from the field up to Montage on the bike path. I just went over for kicks, but once I saw that people were taking it kinda seriously suddenly I got competitive. Also just fun to push the pace for a bit with some friends.

Finished first for 4.2k with 220m of climb. I ran 17:09 and felt pretty awful from all the travel yesterday. Oh well, the effort was good.

Running 1:03:33 [3] 8.77 km (7:15 / km) +180m 6:34 / km

Running back home after chatting with some people.

Couldn't find the trail for 15 minutes so eventually I just started into the forest more or less where I thought the trail was. Eventually found it. Hit my R forefoot on a rock going down and it was pretty tender the rest of the way home.

Wednesday Feb 19, 2020 #

Note

Back home now. Loooooong travel day. Lots of work on my plate for tomorrow. Let's get back in the swing of things!

Tuesday Feb 18, 2020 #

10 AM

Running 7:44 [3] 1.02 km (7:34 / km) +53m 6:01 / km

Orienteering 37:28 intensity: (5:00 @1) + (20:00 @4) + (12:28 @5) **** 6.04 km (6:12 / km) +226m 5:14 / km
21c

Interval training on Matacimera with Olli-Markus, Lundanes, Casanze, Scalet, and several other Halden guys.

https://photos.app.goo.gl/p5RPPv48ejhr4Ku7A

Felt really good to compete head to head with them. A nice little boost to my confidence to see I can hold their pace and can even get ahead of them technically on a few legs. Still plenty of work to do though.

It's good to see training around Scranton keeps me in solid physical and technical shape to compete here. Now I really need to find a way to simulate running with others.

Running 5:43 [3] 0.9 km (6:21 / km) +8m 6:05 / km

7 PM

Running 7:01 [3] 1.17 km (6:01 / km) +65m 4:42 / km

Orienteering 56:16 [3] ***** 5.89 km (9:33 / km) +242m 7:55 / km
13c

Night-o through some of the crappiest jara you can imagine. Love it.

It reminds me in many ways of the bare rock around Scranton, except the blueberry in Scranton isn't as crappy as the Jara.

Oma when he returned from this training: "it was actually quite technical." : )

Monday Feb 17, 2020 #

10 AM

Orienteering 41:20 [3] *** 6.66 km (6:13 / km) +147m 5:35 / km
21c

https://photos.app.goo.gl/c16WKDNTNG6tziaW6
5 PM

Running 7:29 [3] 1.13 km (6:38 / km) +80m 4:54 / km

Orienteering 54:26 [3] *** 7.44 km (7:19 / km) +343m 5:57 / km
24c

Running 5:24 [3] 0.77 km (7:02 / km)

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