Training Log Archive: GswedeIn the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
Running 50:00 [3] 12.0 km (4:10 / km)
Easy run in parque del oeste. Carried along a few pages to read.
Sunday Apr 28, 2013 #
Running 55:00 [3] 13.0 km (4:14 / km)
Really frustrating 10k race in Madrid.
The whole problem started with the bag check. I was waiting in line for 50 minutes before the race to check my bag so I wouldn´t leave it laying around the city. Since it took so long I started 10 minutes late, without any warmup at all, except for the minute it took me to run to the starting line.
I was stuck in the back of the pack and had to weave in and out of people to get anywhere. I wasted so much energy that way. I went through the first 2k in 8 minutes and my legs were heavy, no warmup and jumping everywhere to get through people makes 4 minutes per k feel tough. I got to 5k in a little under 20 minutes and started to feel warmed up there. At that point I decided that today was just going to be a workout. I was rolling after that and felt comfortable and ultimately finished in 37:40.
I hate saying this but had it been a normal race with a decent warm-up I feel I could have done around 35 minutes. So frustrating. I guess I should have lowered my expectations for Spanish efficiency.
The whole problem started with the bag check. I was waiting in line for 50 minutes before the race to check my bag so I wouldn´t leave it laying around the city. Since it took so long I started 10 minutes late, without any warmup at all, except for the minute it took me to run to the starting line.
I was stuck in the back of the pack and had to weave in and out of people to get anywhere. I wasted so much energy that way. I went through the first 2k in 8 minutes and my legs were heavy, no warmup and jumping everywhere to get through people makes 4 minutes per k feel tough. I got to 5k in a little under 20 minutes and started to feel warmed up there. At that point I decided that today was just going to be a workout. I was rolling after that and felt comfortable and ultimately finished in 37:40.
I hate saying this but had it been a normal race with a decent warm-up I feel I could have done around 35 minutes. So frustrating. I guess I should have lowered my expectations for Spanish efficiency.
9 AM
Running 4:00:49 [0] 42.83 km (5:37 / km) +368m 5:23 / km
Hannah's Marathon
Saturday Apr 27, 2013 #
11 AM
Orienteering 1:21:21 12.11 km (6:43 / km) +180m 6:15 / km
ahr:142 max:170
Valdelatas orienteering. My stomach was hurting bad still so I couldn't push the pace. It started hurting a lot towards the end.
Friday Apr 26, 2013 #
Running 1:10:00 [3] 15.0 km (4:40 / km)
Easy run through Casa de Campo with Henry Vlaar. Nice to get an easy run on a great day.
Thursday Apr 25, 2013 #
4 PM
Orienteering 1:07:24 8.88 km (7:36 / km) +308m 6:28 / km
ahr:138 max:171 spiked:13/18c
My stomach was hurting quite a bit in this training Cabeza Mediana. Anytime I tried to go all out it started acting up. Not a good sign. Hopefully it's just a short virus.
Training was 3 loops of 1k to be done at a faster pace. I was doing well until the 3rd loop: the streamer was misplaced. Lots of time lost there and on messing up the next control too. Then a 1k interval to finish the controls and then a line-o back to the parking lot. Good technical training at least.
Training was 3 loops of 1k to be done at a faster pace. I was doing well until the 3rd loop: the streamer was misplaced. Lots of time lost there and on messing up the next control too. Then a 1k interval to finish the controls and then a line-o back to the parking lot. Good technical training at least.
Wednesday Apr 24, 2013 #
Running 1:10:00 [3] 15.0 km (4:40 / km)
Morning run in Dehesa de La Villa while reading 10 pages of my book. Goood.
Monday Apr 22, 2013 #
Running 1:10:00 [3] 15.5 km (4:31 / km)
Easy run in the Casa with Hannah biking alongside. It's really really nice to have someone with me while I'm running. I miss having a big group to run with in Ship.
Sunday Apr 21, 2013 #
Orienteering 2:00:00 [3] **** 20.0 km (6:00 / km)
spiked:43/45c
Same as yesterday but this time it was long distance. Very flat, contour interval was 2.5 but very detailed terrain. It was also very sandy and I could feel it in my legs. Nice to get so much time in on maps. It felt like good prep.
Saturday Apr 20, 2013 #
Orienteering 2:00:00 [3] **** 18.0 km (6:40 / km)
spiked:50/56c
Placing controls, checking controls, running courses. In short, lots of Orienteering.
Friday Apr 19, 2013 #
Running 1:10:00 [3] 15.0 km (4:40 / km)
Easy run in Casa. Legs already feel heavy. 10x20/40's.
Thursday Apr 18, 2013 #
5 PM
Running 1:15:05 17.26 km (4:21 / km) +197m 4:07 / km
ahr:158 max:177
I originally wanted to do this as 40 minutes straight through but the early hills took so much out of me that I couldn't keep it going and have it be a steady effort. I broke it into 2x20 minutes with a 2 minute break. That seemed to help.
I think the big heat increase in Madrid is really taking its toll on me. My heart rate was up but I wasn't moving too fast. I'm not feeling too confident about me maintaining any speed in the long-term. It seems like orienteering does not help with foot speed and it's very difficult for me to keep training speed while working. Hmmmm... a creative solution is needed.
I think the big heat increase in Madrid is really taking its toll on me. My heart rate was up but I wasn't moving too fast. I'm not feeling too confident about me maintaining any speed in the long-term. It seems like orienteering does not help with foot speed and it's very difficult for me to keep training speed while working. Hmmmm... a creative solution is needed.
Wednesday Apr 17, 2013 #
Running 1:10:00 [3] 15.5 km (4:31 / km)
Reading run through Casa de Campo. I made it through 9 pages of TUCCM. 10x20/40's. I was rnning straight through the forest for most of the run to work on my off trail running.
Tuesday Apr 16, 2013 #
Running 55:00 [3] 12.0 km (4:35 / km)
Easy run along Madrid Rio. Im feeling very tired. Strange since I got more sleep this week.
Sunday Apr 14, 2013 #
3 PM
Running 2:00:01 26.83 km (4:28 / km) +302m 4:14 / km
ahr:155 max:170
Casa de Campo long run. I tried to focus a bit more on keeping my heart rate down. It seemed to help. I still was hurting pretty bad towards the end. It suddenly got hot in Madrid 25 degrees while I was running. I stopped every half hour to drink water and throw it over my whole body.
Saturday Apr 13, 2013 #
10 AM
Orienteering 1:43:35 **** 15.33 km (6:45 / km) +384m 6:00 / km
ahr:136 max:172 spiked:12/17c
Training in La Berzosa. The actual training was 7.5k and I ran it in 78 minutes. 20 minute warmup from where the bus dropped me off to the start and then 5 minute cooldown.
The training today was corridors without trails on the map. Quite difficult. So many of the controls were placed on trail bends or junctions so I had quite a tough time honing in. Attackpoints where a little hard to come by also. Interesting observation: relocation is freaking difficult when you're off the visible portion of the map.
Good news:
Video after lunch on a rock: http://www.youtube.com/watch?v=Rtf7bcQKv6E
Bad news:
Phone camera isn't good enough to place maps on AP.
The training today was corridors without trails on the map. Quite difficult. So many of the controls were placed on trail bends or junctions so I had quite a tough time honing in. Attackpoints where a little hard to come by also. Interesting observation: relocation is freaking difficult when you're off the visible portion of the map.
Good news:
Video after lunch on a rock: http://www.youtube.com/watch?v=Rtf7bcQKv6E
Bad news:
Phone camera isn't good enough to place maps on AP.
Friday Apr 12, 2013 #
Running 55:00 [3] 12.0 km (4:35 / km)
Easy run in Dehesa de La Villa while reading 15 pages of Toma Un Cafe. 8x20/40's also.
Thursday Apr 11, 2013 #
4 PM
Orienteering 1:11:45 *** 6.8 km (10:33 / km) +478m 7:49 / km
ahr:135 max:169 spiked:15/23c
Decent training in Cercedilla. I didn't run too well but so long as I learn from my mistakes then the training is TOTALLY worth it! 15 minutes of warm-up (i.e. hill climbing) to the start. I started off and felt out of it and kept getting better as I continued. Really fun. Kinda tough.
Wednesday Apr 10, 2013 #
Running 55:00 [3] 12.0 km (4:35 / km)
Parque del Oeste with 8x20/40's
Tuesday Apr 9, 2013 #
Running 55:00 [3] 11.2 km (4:55 / km)
Easy run in Dehesa de La Villa with Toma un Cafe Contigo Mismo. Interesting.
Sunday Apr 7, 2013 #
7 PM
Running 2:00:04 26.96 km (4:27 / km) +288m 4:14 / km
ahr:149 max:180
Long run in Casa de Campo. I felt great for most of it and was running quite well. Then the last 1/4 I died hard. I believe I hit the wall (ran out of glycogen/carbohydrate stores). I must not have fueled up early enough after yesterday's race.
Saturday Apr 6, 2013 #
Orienteering race 1:35:00 [4] *** 11.5 km (8:16 / km)
spiked:15/18c
Madrid League race at La Jarosa. 10.2 km with 350 meters of climb in 1:24:02 with 10 minutes of warmup and cooldown. Pretty good race overall. I didn't have any major errors but still just kept messing up when I got close to the control. Underlining more that I need to focus on getting close to the control. Also I start out my courses very slowly. That was necessary a few years ago. But now? It seems like I'm losing more time because of it.
Results:
https://skydrive.live.com/?cid=84f51416367735e4&id...
I finished 5th in H-Elite.
Results:
https://skydrive.live.com/?cid=84f51416367735e4&id...
I finished 5th in H-Elite.
Friday Apr 5, 2013 #
Running 50:00 [3] 11.7 km (4:16 / km)
Easy run in parque del oeste. Cut pages out of a book to work on reading while running, also a good way to get back to reading an activity I sorely miss with my busy schedule.
Read 8 pages of Toma Un Cafe Contigo Mismo in 37 minutes. Also 6x20/40's.
Read 8 pages of Toma Un Cafe Contigo Mismo in 37 minutes. Also 6x20/40's.
Thursday Apr 4, 2013 #
5 PM
Running 1:05:01 15.54 km (4:11 / km) +168m 3:58 / km
ahr:159 max:176
Tempo run in Casa de Campo. Right hamstring really tight from Spanish Champs. Mostly trail running with some forest sections. Quite muddy again.
Wednesday Apr 3, 2013 #
Running 50:00 [3] 11.7 km (4:16 / km)
Easy run in Parque del Oeste. It started raining right as I left and the temperature dropped really quickly. The trails in the park are a muddy mess from all the rain. Spain and rain do not mix well... except on the plain ;)
Monday Apr 1, 2013 #
Orienteering 1:05:00 [3] 13.0 km (5:00 / km)
Setting up the Easter Egg Orienteering event in Casa de Campo. Fairly simple course but good to get back to basics. Legs feel destroyed, especially my hamstrings. Rest day tomorrow!