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Training Log Archive: Gswede

In the 7 days ending Sep 17, 2016:

activity # timemileskm+mload
  Orienteering2 2:19:26 11.87(11:45) 19.1(7:18) 46023c106.5
  Running3 1:40:00 11.62(8:36) 18.7(5:21)30.0
  Supplementary Jog1 20:00 1.99(10:04) 3.2(6:15)6.0
  Core O'Clock1 15:004.5
  Total5 4:34:26 25.48 41.0 46023c147.0

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Saturday Sep 17, 2016 #

Orienteering long 1:39:26 [5] *** 13.6 km (7:19 / km) +460m 6:15 / km
23c

Long at US Classic Champs. Solid race, kept the pace very conservative so I'd still have some juice for the end. Felt strong most of the way through. Started to get some charlie horses towards the end because I'm not trained to lift my legs that much in a race.

Some asked about my hydration vest with incredulity. But I was very happy I decided to wear it. Knowing how my body works in races is key. Make that decision and stick to it!

Routegadget: http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)

That was good enough for today.

Running 10:00 [3] 2.0 km (5:00 / km)

A short jog about four hours after the race to continue the active recovery.

Friday Sep 16, 2016 #

Running 20:00 [3] 3.2 km (6:15 / km)

Was hoping to get on the model map, but we got here too late. So instead, Ian, Will, and I went for a 20 minute jog in the parking lot. Not the best option, but better than nothing.

Thursday Sep 15, 2016 #

Core O'Clock 15:00 [3]

My standard core workout this year.

Wednesday Sep 14, 2016 #

Orienteering 40:00 [3] 5.5 km (7:16 / km)

Hammond's Pond window course with Alex and the Bostonians. Was able to keep my bearing quite well. Hit the controls dead on. Ran out of sunlight and had to finish up early.

Tuesday Sep 13, 2016 #

Running 55:00 [3] 11.0 km (5:00 / km)

Interval sesh at Harvard's track with CSU. Plan was 800@5k, 1000@5k, 1600@10k, 1000@5k, 800@5k, 200x2@mile. 200m recovery jog. I sat out on the 1600. Too long before race time.

Times:
2:37
3:18
3:14
2:32
:33
:31

Supplementary Jog 20:00 [3] 3.2 km (6:15 / km)

Morning jog in Boston with Juanma

Sunday Sep 11, 2016 #

Note

Stubbed my toe this morning. Tried going for a run and the swelling made it too uncomfortable to continue. Gotta wait for it to go down.

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