Training Log Archive: GswedeIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Core O'Clock 10:00 [1]
Sunday Feb 28, 2016 #
Event: King of Morocc-O
Orienteering 1:08:44 [3] *** 8.2 km (8:23 / km) +320m 7:01 / km
spiked:16/21c
Horche "Long" distance
This was an easy long distance compared to the beasts we've taken on throughout this whole month. Same conclusion as yesterday. Good race, except for my mistakes.
Error time: 5:09
Errors:
-Screwing up the entry on 10 and 16.
-Not seeing the trail to 19.
Causes:
-Lack of focus when entering.
-Getting hungry towards the end. (Breakfast at the hotel was pretty sad)
Solutions:
-When racing, focus on racing.
-Keep yo body fed!
2d rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
This was an easy long distance compared to the beasts we've taken on throughout this whole month. Same conclusion as yesterday. Good race, except for my mistakes.
Error time: 5:09
Errors:
-Screwing up the entry on 10 and 16.
-Not seeing the trail to 19.
Causes:
-Lack of focus when entering.
-Getting hungry towards the end. (Breakfast at the hotel was pretty sad)
Solutions:
-When racing, focus on racing.
-Keep yo body fed!
2d rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
Saturday Feb 27, 2016 #
Running warm up/down 30:00 [3] 5.5 km (5:27 / km)
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Orienteering 45:53 [5] **** 4.8 km (9:34 / km) +270m 7:28 / km
spiked:16/19c
Horche Middle Distance:
I was disappointed with this run. However, and this sounds stupidly simple, it was pretty good except for my mistakes. After looking at the 2d rerun and the winsplits I can sum up the time, mistake, cause, and solution.
Error time: 5:52
Errors:
-Entering 6, 10, and 15 wrong
Causes:
-Loss of focus in the entrance to each control
Solutions:
-I'm in a race. The only thing to think about during that time is how to quickly get my body and e-punch to the next control.
2d Rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
I was disappointed with this run. However, and this sounds stupidly simple, it was pretty good except for my mistakes. After looking at the 2d rerun and the winsplits I can sum up the time, mistake, cause, and solution.
Error time: 5:52
Errors:
-Entering 6, 10, and 15 wrong
Causes:
-Loss of focus in the entrance to each control
Solutions:
-I'm in a race. The only thing to think about during that time is how to quickly get my body and e-punch to the next control.
2d Rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Orienteering 18:04 [5] *** 2.2 km (8:13 / km) +130m 6:20 / km
spiked:14/16c
Horche Sprint
Good course and map made by my roommate Manu.
Rorri beat me by one second today. Damn.
Really fun, but a few errors.
Error time: 0:35
Errors:
-Poor exit from 2 and 3
Causes:
-Lack of focus
Solutions:
Same as every other race this weekend. Focus.
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Map:
https://goo.gl/photos/hb2M1HL4CxcRQWuK9
Good course and map made by my roommate Manu.
Rorri beat me by one second today. Damn.
Really fun, but a few errors.
Error time: 0:35
Errors:
-Poor exit from 2 and 3
Causes:
-Lack of focus
Solutions:
Same as every other race this weekend. Focus.
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Map:
https://goo.gl/photos/hb2M1HL4CxcRQWuK9
Core O'Clock 10:00 [1]
Friday Feb 26, 2016 #
Event: Andalucia O Meeting
Note
Just bought tickets back to the States for NAOC and the US Classic Distance Championships. Round trip from Madrid to Boston for 380 euros. Cheapest trans-Atlantic flight yet. I imagine that will be the record for a while. Really looking forward to a chance to compete against North America's best back on the continent. Yes!
Running 1:00:00 [3] 12.5 km (4:48 / km)
Easy hour in a muddy CDC
Thursday Feb 25, 2016 #
Running warm up/down 30:00 [2] 5.5 km (5:27 / km)
Orienteering 38:00 [4] ***** 4.0 km (9:30 / km)
spiked:14/16c
Night-O at the Atalaya
I did this taking four controls at a time with a minute recovery between. This was more of a mental recovery than a physical one. I wanted to practice starting a course as I continue to have difficulty with the beginnings of courses.
I didn't have any streamers for this, but I was still able to locate almost all of the features pretty well.
In 2d-rerun you can see the FEDOboys ran this course. But they did it in the daylight and with streamers. I'd say I did pretty well all things considered.
2d-rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
I did this taking four controls at a time with a minute recovery between. This was more of a mental recovery than a physical one. I wanted to practice starting a course as I continue to have difficulty with the beginnings of courses.
I didn't have any streamers for this, but I was still able to locate almost all of the features pretty well.
In 2d-rerun you can see the FEDOboys ran this course. But they did it in the daylight and with streamers. I'd say I did pretty well all things considered.
2d-rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Core O'Clock 10:00 [1]
Wednesday Feb 24, 2016 #
Cycling 1:30:00 [2] 33.0 km (22.0 kph)
Commute plus cycle to Blume and back home.
6 PM
Running 41:27 [3] 10.48 km (3:57 / km) +185m 3:38 / km
Wednesday night workout at the Blume with the FEDOboys
It helps a lot to have others with me training. I think these are the first track intervals I've done with others in years.
Workout was 5x"1000"@I pace with 3 minute recovery followed by 10x15secs up a 15 meter hill as fast as you could.
GPS track is crap, but the times are correct when you add them up.
We did this in the grass outside the 8th lane. 482 meters really. So a bit short at only two laps.
Times:
3:06 (3:11/k)
3:01 (3:06)
2:55 (3:00)
2:57 (3:02)
2:54 (2:59)
Then 10x15 seconds hill reps.
It helps a lot to have others with me training. I think these are the first track intervals I've done with others in years.
Workout was 5x"1000"@I pace with 3 minute recovery followed by 10x15secs up a 15 meter hill as fast as you could.
GPS track is crap, but the times are correct when you add them up.
We did this in the grass outside the 8th lane. 482 meters really. So a bit short at only two laps.
Times:
3:06 (3:11/k)
3:01 (3:06)
2:55 (3:00)
2:57 (3:02)
2:54 (2:59)
Then 10x15 seconds hill reps.
Tuesday Feb 23, 2016 #
Running 1:00:00 [3] 12.5 km (4:48 / km)
Easy run through CDC with the moonlight. Pretty cool.
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Core O'Clock 10:00 [1]
Monday Feb 22, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Sunday Feb 21, 2016 #
Orienteering race 51:02 [5] **** 5.7 km (8:57 / km)
spiked:18/22c
Costa Cálida Middle
Decent middle if you take out that onnnnnne mistake on three. Really fun course. Looking forward to continue training this stuff. Positive part: I got caught by a train of two Swedes and an Italian at 13. They then started following me, and when they didn't it was because they were making a mistake. Good feeling. Gotta recreate that.
Error time: 6:16
Errors:
-A reentrant too early on two
-Completely wrong gully on three, followed it a ways up.
Causes:
-Thinking about the other guys around me way too much. It was a chase start and I let the idea of others catching me get into my head... and then they caught me... and passed me.
Solution:
-Focus on your race! Focus on your orienteering!
Map:
https://goo.gl/photos/1dgC8msUQVanyZch6
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Decent middle if you take out that onnnnnne mistake on three. Really fun course. Looking forward to continue training this stuff. Positive part: I got caught by a train of two Swedes and an Italian at 13. They then started following me, and when they didn't it was because they were making a mistake. Good feeling. Gotta recreate that.
Error time: 6:16
Errors:
-A reentrant too early on two
-Completely wrong gully on three, followed it a ways up.
Causes:
-Thinking about the other guys around me way too much. It was a chase start and I let the idea of others catching me get into my head... and then they caught me... and passed me.
Solution:
-Focus on your race! Focus on your orienteering!
Map:
https://goo.gl/photos/1dgC8msUQVanyZch6
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
The guys were rushing out of town to get back to Madrid. So I didn't get the cooldown I would've liked. :(
Core O'Clock 10:00 [1]
Saturday Feb 20, 2016 #
Orienteering race 1:44:28 [4] **** 12.0 km (8:42 / km) +480m 7:15 / km
spiked:20/28c
Costa Cálida Long
Used my fancy new magnifier for the first time. It helped a ton to read the many streambeds in 1:15.
A few errors here and there. And some routes to improve on.
Overall much better than my last run here (World Cup 2014)
Error time: 9:52
Some of this time is from incorrect control descriptions and a misplaced control. But I still made mistakes.
Errors:
-Taking wrong gully from 7 to 8
-Entering wrong gully in 11
-Running past feature on 12
-Misreading gullies on 16
Causes:
-I often wasn't keeping my map oriented properly.
-12 I was lacking a good attackpoint.
Solutions:
-The magnifier is great, but I need to practice keeping the map oriented with it on. More practice. Yes!
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
2d rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Used my fancy new magnifier for the first time. It helped a ton to read the many streambeds in 1:15.
A few errors here and there. And some routes to improve on.
Overall much better than my last run here (World Cup 2014)
Error time: 9:52
Some of this time is from incorrect control descriptions and a misplaced control. But I still made mistakes.
Errors:
-Taking wrong gully from 7 to 8
-Entering wrong gully in 11
-Running past feature on 12
-Misreading gullies on 16
Causes:
-I often wasn't keeping my map oriented properly.
-12 I was lacking a good attackpoint.
Solutions:
-The magnifier is great, but I need to practice keeping the map oriented with it on. More practice. Yes!
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
2d rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
Orienteering 18:36 [5] *** 2.4 km (7:45 / km) +90m 6:32 / km
spiked:16/18c
Costa Cálida Sprint
Fun race. Really interesting getting around the town. Also an interesting mix between the castle and the rest of the town. Unfortunately because the long was so late I got a late lunch. This later gave me a side stitch. It started at about number 9. I would say I went about 30 seconds slower overall because of it.
Winsplits says I have no errors, but I disagree.
Error time: 1:00
Errors:
-Bad route to 11 and 17
Causes:
-Distraction from side stitch. I wasn't as focused with the pain in my side.
Solutions:
-Take care with diet. I can plan for future races to see if they are going to be within a short time period. Planning for this I'll bring lunch and eat earlier.
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Map with route drawn in Paint:
https://goo.gl/photos/HBvNNA1AwPXmEg2H7
Fun race. Really interesting getting around the town. Also an interesting mix between the castle and the rest of the town. Unfortunately because the long was so late I got a late lunch. This later gave me a side stitch. It started at about number 9. I would say I went about 30 seconds slower overall because of it.
Winsplits says I have no errors, but I disagree.
Error time: 1:00
Errors:
-Bad route to 11 and 17
Causes:
-Distraction from side stitch. I wasn't as focused with the pain in my side.
Solutions:
-Take care with diet. I can plan for future races to see if they are going to be within a short time period. Planning for this I'll bring lunch and eat earlier.
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Map with route drawn in Paint:
https://goo.gl/photos/HBvNNA1AwPXmEg2H7
Friday Feb 19, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Core O'Clock 10:00 [2]
Thursday Feb 18, 2016 #
Orienteering 1:05:00 [3] **** 9.2 km (7:04 / km)
Night-O: Sprint Corridor + Downhills
Good night training. It's difficult to do night-o's without controls or streamers, but you get used to it. First time doing a sprint corridor. Easy to go out of the corridor. Gotta print a better map.
2d rerun of Downhills:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Extremely pixelated map of corridor:
https://goo.gl/photos/Tw12emhhc7c9Fusn9
Good night training. It's difficult to do night-o's without controls or streamers, but you get used to it. First time doing a sprint corridor. Easy to go out of the corridor. Gotta print a better map.
2d rerun of Downhills:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Extremely pixelated map of corridor:
https://goo.gl/photos/Tw12emhhc7c9Fusn9
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Wednesday Feb 17, 2016 #
Core O'Clock 8:00 [2]
5 minute plank workout taken from TGIF
40 Push-ups
20 lunges on each leg
40 Push-ups
20 lunges on each leg
Note
Just bought tickets to Poland for the World Cup there in May. Glad to be exploring a new country.
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
Running intervals 22:45 [5] 5.4 km (4:13 / km)
Wednesday Night Workout
Workout was 6x800@2:30-:35 on 90 sec recovery jog
Times:
2:37
2:30
2:30
2:30
2:30
2:31
First one I was just waking my legs up on. Last one I wanted to keep under control to hit my paces. I was expecting a big adrenaline rush, so I ended up going just a little bit slower.
Workout was 6x800@2:30-:35 on 90 sec recovery jog
Times:
2:37
2:30
2:30
2:30
2:30
2:31
First one I was just waking my legs up on. Last one I wanted to keep under control to hit my paces. I was expecting a big adrenaline rush, so I ended up going just a little bit slower.
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Tuesday Feb 16, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Running 1:00:00 [3] 13.0 km (4:37 / km)
Out along Madrid Río with Richi. Nothing crazy today. The crazy stuff is coming. Today was just to get the aerobic work in.
Monday Feb 15, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Core O'Clock 8:00 [2]
Sunday Feb 14, 2016 #
Orienteering 39:30 [5] *** 5.9 km (6:42 / km) +130m 6:02 / km
spiked:22/25c
LOM Middle
Goal here was to go through the start without major mistakes. That meant running slower. Frustrating in a terrain that was so perfect for running, but it did help. Decent race. Now I just have to do it faster.
Error time: 1:02
Errors:
-Poor entry to controls
Causes:
-The plan I made to attack those controls wasn't the best.
Solutions:
-Choose routes with more secure attacks.
2drerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Goal here was to go through the start without major mistakes. That meant running slower. Frustrating in a terrain that was so perfect for running, but it did help. Decent race. Now I just have to do it faster.
Error time: 1:02
Errors:
-Poor entry to controls
Causes:
-The plan I made to attack those controls wasn't the best.
Solutions:
-Choose routes with more secure attacks.
2drerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
Saturday Feb 13, 2016 #
Orienteering 2:10:28 [5] **** 13.4 km (9:44 / km) +450m 8:20 / km
spiked:33/45c
LOM Mass Start Long
I was with the group until three where I didn't go far enough to the east and missed the control. Had to double back to punch and then was solo except for a few legs where I was picking people up. Lots of small errors mostly related to entry into the control. A magnifying glass would have helped a lot. Need to pick one up.
However my main error came from getting into a small canyon and following it too far. After speaking with Andreu apparently this is fairly common and people who train in the area know not to use them. The problem is that while the footing is generally good, you essentially have no references. The walls are too high to see anything beyond your immediate surroundings. So from 28-29 I decided to take the canyon part of the way as it was faster running than above on the hillsides. I ended up much further south than I wanted and lost about 9 minutes on the leg. Not going to take those canyons again.
Error time: 21:50
Errors:
-Control entry
-Taking the canyon
Causes:
-I couldn't read the map too well.
-I couldn't see any reference features while in the canyon.
Solutions:
-Magnifying glass for compass.
-Don't follow the canyons in this terrain.
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Map:https://goo.gl/photos/itiF2AKyQxxC6xWX7
I was with the group until three where I didn't go far enough to the east and missed the control. Had to double back to punch and then was solo except for a few legs where I was picking people up. Lots of small errors mostly related to entry into the control. A magnifying glass would have helped a lot. Need to pick one up.
However my main error came from getting into a small canyon and following it too far. After speaking with Andreu apparently this is fairly common and people who train in the area know not to use them. The problem is that while the footing is generally good, you essentially have no references. The walls are too high to see anything beyond your immediate surroundings. So from 28-29 I decided to take the canyon part of the way as it was faster running than above on the hillsides. I ended up much further south than I wanted and lost about 9 minutes on the leg. Not going to take those canyons again.
Error time: 21:50
Errors:
-Control entry
-Taking the canyon
Causes:
-I couldn't read the map too well.
-I couldn't see any reference features while in the canyon.
Solutions:
-Magnifying glass for compass.
-Don't follow the canyons in this terrain.
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Map:https://goo.gl/photos/itiF2AKyQxxC6xWX7
Orienteering 19:23 [5] *** 2.3 km (8:26 / km) +130m 6:34 / km
spiked:19/21c
LOM Sprint
Overall a good race. I decided to go out at a faster pace, but certainly not 5k race pace. I wanted to be able to navigate. I was able to hit all the controls pretty well. Only had slight screw ups on two controls. Legs were heavy from the long distance. But everyone else had a run too.
Error time: 1:00
Errors:
-Bad route
-Misreading caves
Causes:
-8-9 I took a slow route around the south which added about 16 seconds to my time.
-15 I didn't read that there were two caves. I entered from the south and saw the southern cave and was stuck trying to make sense of it for far too long.
Solutions:
-Continue to practice efficient route choice in sprints
-Check control description. It said northen cave.
Map:
https://goo.gl/photos/KUgLeG1ekqd77vh4A
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Overall a good race. I decided to go out at a faster pace, but certainly not 5k race pace. I wanted to be able to navigate. I was able to hit all the controls pretty well. Only had slight screw ups on two controls. Legs were heavy from the long distance. But everyone else had a run too.
Error time: 1:00
Errors:
-Bad route
-Misreading caves
Causes:
-8-9 I took a slow route around the south which added about 16 seconds to my time.
-15 I didn't read that there were two caves. I entered from the south and saw the southern cave and was stuck trying to make sense of it for far too long.
Solutions:
-Continue to practice efficient route choice in sprints
-Check control description. It said northen cave.
Map:
https://goo.gl/photos/KUgLeG1ekqd77vh4A
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Core O'Clock 8:00 [2]
10 AM
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
5 PM
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
15 minute warmup to tempo.
Friday Feb 12, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Thursday Feb 11, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Running 50:00 [3] 10.0 km (5:00 / km)
Easy run. Still feeling Portugal in my legs.
Core O'Clock 8:00 [2]
Tuesday Feb 9, 2016 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
Orienteering 1:50:42 [5] **** 13.8 km (8:01 / km) +470m 6:51 / km
spiked:19/24c
Long Distance at POM day 4
Solid run in the mass start. I had a bad blister on my ankle from the shoe that was rubbing raw and messing with my stride. I wasn't able to lead the pack like I wanted to. But I was there for a while. Until I took a stupid route to six and lost them.
Error time: 4:19
Errors:
-Bad entry into six.
-Hit the wrong rock at 21
Causes:
-Both were next to controls from the previous day. I assumed that I knew what the area was like and where the control was. I did not and suffered because of that laziness.
Solutions:
-Take each leg as it is. Read the map. Previous knowledge may not help you, but reading the map does.
I lost time also on 7, 8 and 11. 7 and 11 were due to my ankle getting rubbed waaaaaay too much. It was especially painful on the uphills. For 8 I had to go out of my way because a man came out of the house, told me to "fuck off" and "get off [his] property." I figured a water stop wouldn't be a bad idea there considering how badly I cramped up yesterday.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Solid run in the mass start. I had a bad blister on my ankle from the shoe that was rubbing raw and messing with my stride. I wasn't able to lead the pack like I wanted to. But I was there for a while. Until I took a stupid route to six and lost them.
Error time: 4:19
Errors:
-Bad entry into six.
-Hit the wrong rock at 21
Causes:
-Both were next to controls from the previous day. I assumed that I knew what the area was like and where the control was. I did not and suffered because of that laziness.
Solutions:
-Take each leg as it is. Read the map. Previous knowledge may not help you, but reading the map does.
I lost time also on 7, 8 and 11. 7 and 11 were due to my ankle getting rubbed waaaaaay too much. It was especially painful on the uphills. For 8 I had to go out of my way because a man came out of the house, told me to "fuck off" and "get off [his] property." I figured a water stop wouldn't be a bad idea there considering how badly I cramped up yesterday.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Monday Feb 8, 2016 #
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Orienteering 2:40:13 [5] ***** 13.9 km (11:32 / km) +670m 9:17 / km
spiked:22/30c
WRE Long at POM Day 3
Not too much to say about this long unfortunately. I only had one real mistake (#5) which I spent a lot of time looking forward. I'm still convinced it was misplaced, further uphill, but it also could have been my entry.
Overall my problem here was not taking care of my body in a long distance course. It's amazing that I've learned this lesson so many times and still forget some times.
I didn't drink at the early water stops and paid for it in the later water stops. My hamstrings started to cramp up after 12. I could only walk by 15 and couldn't move by water stop on my way to 16. I stopped at that water stop for about two minutes. Drank loads of water. but the damage was done and there was no full recovery in sight. My legs were done and the rest of the course was going to be a slog.
More lessons learned.
Also, a big congrats to Mike Laraia for completing his first elite long in a stacked field.
https://goo.gl/photos/tttD95oheHBY3wgt7
Not too much to say about this long unfortunately. I only had one real mistake (#5) which I spent a lot of time looking forward. I'm still convinced it was misplaced, further uphill, but it also could have been my entry.
Overall my problem here was not taking care of my body in a long distance course. It's amazing that I've learned this lesson so many times and still forget some times.
I didn't drink at the early water stops and paid for it in the later water stops. My hamstrings started to cramp up after 12. I could only walk by 15 and couldn't move by water stop on my way to 16. I stopped at that water stop for about two minutes. Drank loads of water. but the damage was done and there was no full recovery in sight. My legs were done and the rest of the course was going to be a slog.
More lessons learned.
Also, a big congrats to Mike Laraia for completing his first elite long in a stacked field.
https://goo.gl/photos/tttD95oheHBY3wgt7
Sunday Feb 7, 2016 #
Orienteering 48:35 [5] **** 7.0 km (6:56 / km) +160m 6:14 / km
spiked:19/30c
Middle POM day 2
Error time: 4:08
Errors:
Poorly executed controls at the start. The second half was much better (and easier)
Causes:
-At the start of the course I was nervous and rushing.
-I let others take me off course.
Solution:
If I had gone slower to recognize that I was entering more complicated areas and thus taken more care, I would have lost less time.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Error time: 4:08
Errors:
Poorly executed controls at the start. The second half was much better (and easier)
Causes:
-At the start of the course I was nervous and rushing.
-I let others take me off course.
Solution:
If I had gone slower to recognize that I was entering more complicated areas and thus taken more care, I would have lost less time.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running warm up/down 30:00 [3]
Orienteering 40:00 [3] 6.0 km (6:40 / km)
Mike and I got out to redo the controls we messed up. This time we did them correctly and at overspeed. Building good habits.
Saturday Feb 6, 2016 #
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
Orienteering 49:17 [3] *** 7.5 km (6:34 / km) +85m 6:13 / km
spiked:22/28c
Middle POM day 1
Just to start off, this was a MP :(
I misread the map. Got stuck in a parallel, at least it was for me. I punched 178 when I was looking for 179 (#22) But now that's out of the way.
I had my habitual mistakes at the start of a middle. That means I had...
Error time: 5:00
Causes:
Started way too fast.
Started to panic after the first mistake.
Solutions:
Running quickly through the start is no good if I later make a mistake because of it. This is something I need to learn to do. But first, take the start slowly.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Just to start off, this was a MP :(
I misread the map. Got stuck in a parallel, at least it was for me. I punched 178 when I was looking for 179 (#22) But now that's out of the way.
I had my habitual mistakes at the start of a middle. That means I had...
Error time: 5:00
Causes:
Started way too fast.
Started to panic after the first mistake.
Solutions:
Running quickly through the start is no good if I later make a mistake because of it. This is something I need to learn to do. But first, take the start slowly.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Friday Feb 5, 2016 #
Event: Portugal O Meeting 2016
Cycling 1:05:00 [3] 25.0 km (23.1 kph)
Thursday Feb 4, 2016 #
Running 40:00 [3] 7.5 km (5:20 / km)
Easy out and back in CDC with Mike L. Good to speak in English on a run.
Wednesday Feb 3, 2016 #
Running 30:00 [3] 6.0 km (5:00 / km)
"Workout" Wednesday
I hesitate to call this a workout. 6x1min structured fartlek with 30 sec rest.
I did get moving during each minute and the last 20 seconds were quite difficult. But this was more about getting my legs moving and my heart pumping before POM. Legs are ready for whatever my navigation can dish out.
I hesitate to call this a workout. 6x1min structured fartlek with 30 sec rest.
I did get moving during each minute and the last 20 seconds were quite difficult. But this was more about getting my legs moving and my heart pumping before POM. Legs are ready for whatever my navigation can dish out.
Tuesday Feb 2, 2016 #
Running 40:00 [3] 8.0 km (5:00 / km)
Running to Garabitas and back.
Running 41:00 [3] 6.0 km (6:50 / km) +250m 5:39 / km
Testing out the "Backbana" course that Bendover drew on and around Cerro Garabitas. Some pretty gnarly downhills on it.
This was only a jog to learn the course. But later on this month the physical test will come. Looking forward to it.
https://goo.gl/photos/9NyKfqALgBAFD46z8
This was only a jog to learn the course. But later on this month the physical test will come. Looking forward to it.
https://goo.gl/photos/9NyKfqALgBAFD46z8
Monday Feb 1, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Running 40:00 [3] 7.0 km (5:43 / km)
Easy out and back on Madrid Río with Manu, Borja, and Richi.