Training Log Archive: GswedeIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Running 15:00 [3] 3.0 km (5:00 / km)
Running 20:00 [3] 4.0 km (5:00 / km)
Orienteering race 47:11 [3] **** 6.8 km (6:56 / km) +300m 5:41 / km
spiked:17/25c
A rather frustrating middle.
Not many mistakes, but I wasn't really able to run quickly. Everytime I started to run fast I lost contact with the map. :/ At this stage that is what I am training though, only run as fast as I can navigate.
Error Time: 2:30
Main Errors:
-Taking a sandy, slow trail (1 minute more)
-Taking routes with too much green and really slowing down my pace
-Exiting a control poorly
Solutions:
Know what the terrain is like prior to race.
If I am going to go through green, I better be aggressive.
Maintain contact even while exiting a control.
Keep working on top map contact speed. I'm improving, but I've still got a way to go.
https://drive.google.com/file/d/0B64jd3d3gSP7Q3JXU...
Orienteering 17:05 [4] ** 3.5 km (4:53 / km) +10m 4:49 / km
spiked:18/20c
A slow sprint. No mistakes, good routes for the most part. I just couldn't maintain a fast pace... Hmmm. More intervals on a track would perhaps solve the problem?
Error time: 0
Errors: Longish routes
Solutions:
Read sprint maps to choose short routes.
https://drive.google.com/file/d/0B64jd3d3gSP7WVA4X...
Thursday Feb 26, 2015 #
Running 50:00 [3] 10.0 km (5:00 / km)
Cycling 30:00 [3] 14.0 km (28.0 kph)
Wednesday Feb 25, 2015 #
Running 50:00 [3] 10.0 km (5:00 / km)
Cycling 30:00 [3] 14.0 km (28.0 kph)
Tuesday Feb 24, 2015 #
Cycling 45:00 [2] 20.0 km (26.7 kph)
Running 1:40:00 16.0 km (6:15 / km) +800m 5:00 / km
It was raining at the entrance, 900 meters, and snowing quite hard at 1600 meters
The workout was 4x7 minutes at a fast pace (30k race) and then 2 minute recovery. Lots of climb, lots of hard running in snow, and lots of fast running on tricky downhills. I would estimate that on a few downhills my speed was 2:30-:40/km. Not too bad for wet and slippery conditions.
Monday Feb 23, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Sunday Feb 22, 2015 #
Running 2:00:00 [3] 22.4 km (5:21 / km)
Saturday Feb 21, 2015 #
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
Orienteering 1:10:32 [3] **** 9.5 km (7:25 / km) +330m 6:20 / km
spiked:15/21c
Overall a fairly good race. About 6 controls of 21 with minor errors from which I recovered quickly.
I came in 2nd. Ángel Rojas beat me by 5 minutes. But he could probably have run the course with only the control description with how well he knows the map.
Error time: 4.5 minutes.
Main errors:
-Slightly losing contact with the map.
-Poorly attacking a control
-(not an error really) the finish chute was misplaced and this really threw me off in the end.
Cause:
Running too quickly
Distraction
Solution:
Run at navigation speed
Meditation (concentration)
https://drive.google.com/file/d/0B64jd3d3gSP7N3hIM...
Running 20:00 [3] 4.0 km (5:00 / km)
Orienteering 28:39 [3] *** 4.5 km (6:22 / km) +250m 4:59 / km
spiked:16/18c
1st place. I beat all the FEDOboys. First time I can say that. As usual it was a mass start and we were together until number 3. After number 3 I wanted to spread out the group so I laid down the hammer and started to sprint away. A few tried to follow me anf the group was destroyed. Not much else I can say.
It wasn't a perfect race but I'll have to wait for the winsplits to see where I lost time.
Total Error Time: 1:00 minute
Errors:
Poor route choice
Lack of Effective planning
Cause:
Distraction from speed, oxygen, and other runners.
Solution:
Meditation (concentration)
Training (better fitness)
Running at navigation speed
http://www.esconditenats.com/tienda/images/Parcial...
https://drive.google.com/file/d/0B64jd3d3gSP7UkVwS...
Orienteering 25:00 [2] 2.5 km (10:00 / km) +150m 7:42 / km
Friday Feb 20, 2015 #
Running 35:00 [3] 7.0 km (5:00 / km)
Running 35:00 [3] 7.2 km (4:52 / km)
Thursday Feb 19, 2015 #
Running 1:20:00 [3] 16.0 km (5:00 / km)
Cycling 15:00 [2] 7.0 km (28.0 kph)
Cycling 25:00 [2] 10.0 km (24.0 kph)
Cycling 45:00 [2] 17.0 km (22.7 kph) +200m
Wednesday Feb 18, 2015 #
Running 45:00 [3] 9.0 km (5:00 / km)
Running 45:00 [3] 9.0 km (5:00 / km)
Tuesday Feb 17, 2015 #
Running 45:00 [3] 8.5 km (5:18 / km)
Running 45:00 [4] 9.5 km (4:44 / km)
Monday Feb 16, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Sunday Feb 15, 2015 #
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
Then about 10 minutes with the one and only Ruairi Short.
Orienteering 51:18 [4] **** 8.2 km (6:15 / km) +125m 5:49 / km
spiked:19/25c
I title this course, " Frustation in a shoelace".
So my course was going relatively well up until 15 or 16. I could have run more efficiently but the errors were minor and I recovered quite quickly.
At 15 my shoe came untied. So I calmly but quickly tied it. I knew I would only lose about 20 seconds at most so it wouldn't be bad. As soon as I finished tieing it I made sure to get directly back into contact with the map. Good perfect.
Then from 18 to 19 I was in a train and trying to focus hard on map contact and speed... my shoe came untied again. I quickly stopped to tie it knowing I would lose the pack but that didn't matter. When I finished I walked into a parallel error. A depression with a clearing and a hill with green and a depression in between the two hills. Looking at the map now the differences between the hills should have been a dead give-away... but I was running and little flustered.
I walked into the depression and saw the trail on the other side, was confused, realized my mistake and then started running back towards the other hill.
From 19 to 20 I ran quite uninspired, feeling frustrated that my race had been thrown away with that mistake. As I climbed the hill to twenty I regained my motivation. I decided that I would not worry about the whole race but just look at the splits. I could still compete. Good thing orienteering has splits.
Error time: 6 minutes
Errors:
Getting turned around in thick green.
Shoes coming untied.
Misreading control description.
https://drive.google.com/file/d/0B64jd3d3gSP7S29ZW...
Saturday Feb 14, 2015 #
Orienteering 1:51:18 [3] **** 17.2 km (6:28 / km) +350m 5:52 / km
spiked:21/27c
This was a really long, difficult course. I tried holding a fast pace for the whole course but I simply couldn't run at the same pace as the really good guys. My errors were mainly due to getting turned around in thick green areas.
By the time I got to the spectator control my legs were already about finished and I still had the last loop left. I did what I could but I was toast.
About 6-7 minutes worth of errors.
Errors:
Getting turned around in thick green.
Losing time and adding distance by not taking the straightest possible route.
Losing energy and time through inefficient terrain running.
https://drive.google.com/file/d/0B64jd3d3gSP7SWNyc...
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
Orienteering 20:02 [3] *** 3.2 km (6:16 / km)
spiked:21/23c
A disappointing but nevertheless interesting night sprint in Praia da Mira.
It was very windy, very rainy and consequently very slippery. I was never able to build up a fast speed. And also I made a stupid assumption going to 15 that sent me 40 meters past the control, gave me 10 seconds of hesitation, and then had to run back for it.
Really interesting alleyway section. The alleys were only about a few inches wider than I was. So not fast in any way but good for map reading.
https://drive.google.com/file/d/0B64jd3d3gSP7N3kzW...
Thursday Feb 12, 2015 #
Running 30:00 [3] 6.0 km (5:00 / km)
Cycling 30:00 [3] 14.0 km (28.0 kph)
Wednesday Feb 11, 2015 #
Running 35:00 [3] 7.0 km (5:00 / km)
Running 35:00 [3] 7.0 km (5:00 / km)
Tuesday Feb 10, 2015 #
Running 35:00 [3] 7.2 km (4:52 / km)
Running 35:00 [3] 7.0 km (5:00 / km)
Monday Feb 9, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Sunday Feb 8, 2015 #
Running long 2:40:00 [3] 19.0 km (8:25 / km) +700m 7:07 / km
Since it was such a nice day, I wanted to climb up to El Yelmo (1680 meters) but from 1300 meters up the snow was too deep to really do anything that could be called running. I fought to get up to a saddle at 1500 meters. It took me about 35 minutes to go half a mile in horizontal distance and 150 meters in vertical climb. I was postholing up to my waist most of the time so I finally had to "walk" on my knees to distribute my weight more. It worked and I crawled my way up to the top. Once at the saddle I saw the trail down the other side had been well travelled so I decided to take the easy way out and go home.
What an adventure!
Saturday Feb 7, 2015 #
Cycling 45:00 [2] 20.0 km (26.7 kph)
Orienteering 57:35 [3] **** 7.2 km (8:00 / km) +250m 6:49 / km
spiked:15/18c
The workout was 2 controls at 15-20% faster than normal race speed and then one control done at a slow jogging pace. I was unfortunately slowed down by the fact that there were no markers on the course. I was only looking for the feature. Good training for map reading but I had to go slower.
My mistakes were overshooting the control when I lost contact with the map and was low in confidence (less than 60% sure of my exact location).
Cycling 20:00 [3] 6.0 km (18.0 kph)
Orienteering 1:11:23 [3] *** 6.7 km (10:39 / km) +350m 8:27 / km
spiked:15/18c
The more I climbed the deeper the snow got until I was "running" in knee high snow. I naturally went slower because of that. And the ice too.
My mistakes on this course were due to getting pushed off my course by thick green.... and then losing contact with the map.... and then struggling to get back in contact with it.
About 6 minutes of errors on the whole course.
Cycling 30:00 [3] 14.0 km (28.0 kph)
Friday Feb 6, 2015 #
Running 1:10:00 [3] 13.0 km (5:23 / km) +400m 4:40 / km
Thursday Feb 5, 2015 #
Cycling 30:00 [3] 14.0 km (28.0 kph)
Orienteering 45:00 [3] 10.5 km (4:17 / km)
spiked:15/15c
Times:
5:30
10:34
11:10
Wednesday Feb 4, 2015 #
Running 45:00 [3] 9.0 km (5:00 / km)
Running 45:00 [3] 9.0 km (5:00 / km)
Tuesday Feb 3, 2015 #
Running 45:00 [3] 9.0 km (5:00 / km)
Running 45:00 [3] 9.0 km (5:00 / km)
Monday Feb 2, 2015 #
Cycling 30:00 [3] 14.0 km (28.0 kph)
Sunday Feb 1, 2015 #
Cycling 30:00 [2] 8.0 km (16.0 kph)
Orienteering 1:40:00 [3] 15.0 km (6:40 / km)
Cycling 25:00 [3] 8.0 km (19.2 kph)
Cycling 40:00 [3] 12.0 km (18.0 kph)
Cycling 45:00 [3] 18.0 km (24.0 kph)