Training Log Archive: GswedeIn the 30 days ending Sep 30, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||
Sunday Sep 30, 2012 #
6 PM
Running 1:40:01 21.5 km (4:39 / km) +265m 4:23 / km
ahr:142 max:163
I felt pretty good in this long run in the Casa. Definitely tired at the end but I was able to keep up a good pace for most of it. So I think lowering my mileage was the right choice.
Saturday Sep 29, 2012 #
Running 55:00 [3] 12.5 km (4:24 / km)
Easy run at Santander park with 5x20/40's. I would prefer to run elsewhere but I got back late and didn't want to run in the dark in the other parks around Madrid. I also didn't get to run yesterday. Hopefully my two hour walk while I was lost around Cercedilla (a really hilly mountain town) makes up for it.
Thursday Sep 27, 2012 #
5 PM
Running 55:01 12.17 km (4:31 / km) +171m 4:13 / km
ahr:144 max:176
2x10min threshold run in Dehesa de la Villa. I tried keeping my heart rate more elevated. Obviously difficult to do that on the downhills but overall I would say the effort was spot on what I needed.
Wednesday Sep 26, 2012 #
Running 55:00 [3] 12.3 km (4:28 / km)
Exploring Dehesa de la Villa. Not too big of a park but TONS of dirt trails. It'd be easy to get a 100 minute run out of here.
Tuesday Sep 25, 2012 #
Running 55:00 [3] 12.3 km (4:28 / km)
Parque del Oeste easy run.
Sunday Sep 23, 2012 #
Orienteering 1:30:00 [3] 10.0 km (9:00 / km)
This is 2 courses combined into one. There was a sprint in Alcala that was 4.5 k and I did in 27:50. Really got my angry because the circles were very very far off from where the flags actually were. So overall that added about 1:30 to my race. But then I also just made some stupid route choices because I lost contact with the map.
Second course was a training at Los Cerros that I did at a very relaxed pace because my muscles were starting to feel the long yesterday and the sprint today. Los Cerros is a difficult map. There are a lot of small valleys where you have to be sure which one has your control. It also made it difficult that I didn't have a clue sheet. But it was a good training. I was happy to do it and experience the map.
Second course was a training at Los Cerros that I did at a very relaxed pace because my muscles were starting to feel the long yesterday and the sprint today. Los Cerros is a difficult map. There are a lot of small valleys where you have to be sure which one has your control. It also made it difficult that I didn't have a clue sheet. But it was a good training. I was happy to do it and experience the map.
Saturday Sep 22, 2012 #
Orienteering 56:25 [3] 9.4 km (6:00 / km)
Pretty solid orienteering course at Navalcarnero. I believe I ended up in 6th overall. A very easy map to be honest. Also the woods were so wide open that it made visibility pretty good. We'll see if I can get on some tougher maps soon.
Friday Sep 21, 2012 #
Running 50:00 [3] 12.1 km (4:08 / km)
Parque del oeste. So hilly
Thursday Sep 20, 2012 #
Running 50:00 [3] 12.0 km (4:10 / km)
Ran in parque del oeste. I felt much better but still not great. Stomach discomfort did return but wasn't present for the whole run. 6x20/40's included. It was fun to explore parque del oeste a bit more.
Wednesday Sep 19, 2012 #
Running 50:00 [3] 12.0 km (4:10 / km)
Easy run in Parque del Oeste. There is still a nagging discomfort in the upper left section of my stomach every time I run. Essentially it comes up whenever I exert myself because when I climb stairs it happens too. It's getting really annoying because it has been three days now. I am going to try a morning run before school tomorrow. We'll see how it goes.
Monday Sep 17, 2012 #
Note
This is the link to the results from Cuenca. http://elerutorientacion.jimdo.com/resultados/
On a side note. I need to change my training plan to lower my overall minutes. I am simply getting too tired out. It feels like my body is breaking down more than building up. So today I am doing a "long run" of 90 minutes and then I will be doing easy runs/ workouts of 50 minutes for the rest of the week. Revised training plan being made.
Cuenca was good because now I've made contact with the orienteering community in Madrid. I am guaranteed at least one technical training during the week plus weekend races or training sessions with the group that meets at the Joaquin Blume High Performance Center. I'm not sure if that's enough but it's better than nothing at all.
Also there is an Orienteering School here in Madrid that would like me to help design training sessions and then I can take part in the training if I would like.
To top it off, I've been informed that these trainings are free if I speak in English the whole time. Can do!
On a side note. I need to change my training plan to lower my overall minutes. I am simply getting too tired out. It feels like my body is breaking down more than building up. So today I am doing a "long run" of 90 minutes and then I will be doing easy runs/ workouts of 50 minutes for the rest of the week. Revised training plan being made.
Cuenca was good because now I've made contact with the orienteering community in Madrid. I am guaranteed at least one technical training during the week plus weekend races or training sessions with the group that meets at the Joaquin Blume High Performance Center. I'm not sure if that's enough but it's better than nothing at all.
Also there is an Orienteering School here in Madrid that would like me to help design training sessions and then I can take part in the training if I would like.
To top it off, I've been informed that these trainings are free if I speak in English the whole time. Can do!
Running 50:00 [3] 11.0 km (4:33 / km)
I attempted 90 minutes but as soon as I got started my stomach started hurting again. I got 50 minutes in but couldn't continue. I'm taking a rest day tomorrow to see if that makes a difference.
School was very fun. Little kids are very fun to work with. They are not fun to control.
School was very fun. Little kids are very fun to work with. They are not fun to control.
Sunday Sep 16, 2012 #
11 AM
Orienteering 54:26 9.52 km (5:43 / km) +135m 5:20 / km
ahr:145 max:179
A clean middle race. It wasn't too hard of orienteering so I was able to move pretty fast. Legs didn't feel too hot from yesterday's race and the tapa's route through Cuenca but I still won by a good margin.
It's not the race that concerns me though. Before the race during breakfast my stomach started hurting. It settled down for the race but afterwards I tried running more and my body shut down. I have had a stomach ache, chills, achy joints, headaches, and generalized weakness since then. Any tries at a diagnosis?
It's not the race that concerns me though. Before the race during breakfast my stomach started hurting. It settled down for the race but afterwards I tried running more and my body shut down. I have had a stomach ache, chills, achy joints, headaches, and generalized weakness since then. Any tries at a diagnosis?
Saturday Sep 15, 2012 #
10 AM
Orienteering 47:52 7.91 km (6:03 / km) +243m 5:15 / km
ahr:155 max:175
Solid "long" race. I went pretty fast to start off because the terrain here is wide open (very dry) and I had a good pace going until 8 and 9. I got tired and lost contact with the map. My head was out of it and I had pushed the envelope a bit too far. Overshot the control at 8 and wandered around on the trail trying to figure out where I was (very easy to see while sitting here). Then went too far uphill for 9 and added on 1:30 to 2 minutes at that control. After that I took it a little easier going into 10 and recovered well for the rest of the race.
Friday Sep 14, 2012 #
Note
Going to Cuenca for the weekend to compete in a national league race. This is replacing the Iberian Championships on the 29th since it is much easier for me to get to Cuenca and the competition looks decent enough. I'm a little nervous since I haven't been running too well lately and I've only orienteered once recently. Oh well, I'm going to go enjoy myself and see what happens.
I also just got my schedule at my school. It looks like it will be very compatible with a running schedule. Woo!
I also just got my schedule at my school. It looks like it will be very compatible with a running schedule. Woo!
Orienteering 45:00 [3] 9.0 km (5:00 / km)
Model event switching off the map with Jose Ramon and then just minutes running after that.
Thursday Sep 13, 2012 #
9 AM
Running 1:05:26 14.67 km (4:28 / km) +188m 4:11 / km
ahr:148 max:176
A decent tempo run in Casa de Campo. I did try to maintain at higher heart rate (Goal was lower 170's). But I got really tired out by doing that. I think I did fine but it is tough to work out alone. I will see if I can meet some people to run with this weekend at the 2 day Orienteering event in Cuenca.
Tuesday Sep 11, 2012 #
Running 1:05:00 [3] 14.4 km (4:31 / km)
Casa de Campo early in the morning.
Running 30:00 [3] 6.4 km (4:41 / km)
Jog with Alberto. I was feeling really really tired on this run. I think I need to change my schedule and take a rest day tomorrow. It would be the best day for it because I will be in a class from 9am to 7pm and then teaching a private class at 8:30. So essentially it's impossible.
Monday Sep 10, 2012 #
Running 35:00 [3] 7.0 km (5:00 / km)
Easy jog with Gaizka and Alberto at Santander. Feeling good.
Sunday Sep 9, 2012 #
6 PM
Running 2:10:01 28.22 km (4:36 / km) +362m 4:20 / km
ahr:142 max:158
A pretty solid long run at Casa. I got to explore a lot and ended up just popping up at where I orienteered on Friday. It's a good place for rolling hills but I just can't get the same amount of climb as what I had in Philly. That's why I am only taking the stairs for my apartment on the 6th floor. It's difficult now but later on the benefits will be notable... I hope.
Still I got to check out some more of the paths in Parque del Oeste also. That place is a little hilly, but not too bad.
I shortened the overall length because I felt that I was feeling run down due to my long runs being too long. So hopeful this coming week I will feel even better.
Still I got to check out some more of the paths in Parque del Oeste also. That place is a little hilly, but not too bad.
I shortened the overall length because I felt that I was feeling run down due to my long runs being too long. So hopeful this coming week I will feel even better.
Saturday Sep 8, 2012 #
Running 1:05:00 [3] 15.0 km (4:20 / km)
Easy run in the Casa with 8x20/40's included.
Friday Sep 7, 2012 #
8 PM
Orienteering 40:01 6.36 km (6:17 / km) +81m 5:55 / km
ahr:138 max:171
First orienteering session since my arrival to Madrid. It was a pretty basic training in Casa de Campo that I did partly at day and then the sun went down so I finished the last half at night. Not too difficult since Casa de Campo is pretty wide open. However there were a few spots that got a little more difficult. It also didn't help that the controls were about the size of a poker card. Also we didn't use e-punch because it was a training.
Thursday Sep 6, 2012 #
Running 1:20:00 [3] 18.6 km (4:18 / km)
Explored a lot of Casa de Campo. That place really is huge. Lots of a dirt trails and far away from cars. There are a ton of people using the park but that just makes it that much cooler.
It is a little said how bad Madrid's pollution is. When you can tell the difference between the air on the street and the air when you go into a park it is a bad sign. I don't get it exactly because their public transportation system is HEAVILY used. I took a few midday trips on the subway and I was getting to be a very close friend with the people around me. It is as if there were a group of people sitting around running their cars all day just to put more crap in the air. Oh well, at least I'm a little closer to the parks.
It is a little said how bad Madrid's pollution is. When you can tell the difference between the air on the street and the air when you go into a park it is a bad sign. I don't get it exactly because their public transportation system is HEAVILY used. I took a few midday trips on the subway and I was getting to be a very close friend with the people around me. It is as if there were a group of people sitting around running their cars all day just to put more crap in the air. Oh well, at least I'm a little closer to the parks.
Wednesday Sep 5, 2012 #
6 PM
Running 55:17 12.14 km (4:33 / km) +147m 4:18 / km
ahr:148 max:177
A pretty solid 2x10 minute threshold workout. I started out in Casa de Campo, went uphill on a slight grade for a ways. Then on the way back I had the downhill to help me keep pace and help my foot speed. I did keep it at a decent heart rate for most of the downhill so it was still helpful in that sense. I definitely need to do more workouts like this. I am also going to back down my mileage a bit until I can truly adjust because slogging through runs like I have isn't helpful either. Good day today though. Orienteering friday.
Tuesday Sep 4, 2012 #
10 AM
Running 1:05:01 13.75 km (4:44 / km) +147m 4:29 / km
ahr:141 max:163
Easy run in Casa de Campo. I continue to run slowly. I think this may be due to a sickness I picked up while traveling. I have been coughing up a good amount of phlegm lately. Whatever it is I am getting tired of it. We´ll have to see what happens tomorrow. I was going to try and threshold run. It´s difficult even to find a place to do one around here. I´m thinking parque del oeste or along the manzanares.
8 PM
Running 25:00 [3] 5.0 km (5:00 / km)
Easy 25 with Gaizka in Santander. Just chilling.
Sunday Sep 2, 2012 #
5 PM
Running 2:25:02 30.36 km (4:47 / km) +608m 4:21 / km
ahr:141 max:165
Still not feeling good. Same story: low heart rate but legs feel terrible. I may not be getting enough protein. Carbs and fat are very easy to come by in Spain but just straight protein is a little more difficult. I am going to get some more tuna for dinner tonight.
Saturday Sep 1, 2012 #
9 AM
Running 1:10:02 13.88 km (5:03 / km) +268m 4:36 / km
ahr:135 max:166
I am NOT feeling good right now. It is hard for me to tell what is going on. It's weird because my heart rate is low but my legs are destroyed. I think my sleep debt is finally catching up with me. It might also be the fact that I changed countries. I need Rosstopher to clue me in on how to move to a new country and get in better shape.