Training Log Archive: GswedeIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
9 PM
Running 2:42:06 [3] 32.01 km (5:04 / km) +303m 4:50 / km
This was a really difficult run for me. I´ve never done back-to-back long runs before, and it showed. After about 10k in I decided I wasn´t going to worry about pace but just go for the finish. That´s what I did. I tried a 5k at tempo to finish but my body said no after about 700 meters. Then it was just a jog up the hill back home. The heat in Madrid isn´t helping.
Saturday Jun 29, 2013 #
10 AM
Orienteering 6:01:13 [3] 25.21 km (14:20 / km) +1972m 10:18 / km
Rogaine in Navarra. Very difficult, lots of climb and contouring. The contouring was very slow because it was so difficult on our feet. More details to come later. Check the map, results, pictures, and a video here: http://odeportivonavarramaraton.blogspot.com.es/
P.S. We went to France twice!
P.S. We went to France twice!
Friday Jun 28, 2013 #
Running 45:00 [3] 10.0 km (4:30 / km)
Pre-meet for Rogaine. I felt recovered from my sickness.
Thursday Jun 27, 2013 #
Running 55:00 [3] 12.0 km (4:35 / km)
Easy run in Casa de Campo. Stomach still hurts a bit.
Wednesday Jun 26, 2013 #
Running 45:00 [3] 9.0 km (5:00 / km)
A very hot run with Juanma through Parque del Oeste. Stomach feels terrible from what I concluded to be food poisoning the night before.
Sunday Jun 23, 2013 #
10 AM
Orienteering 2:14:14 [3] ***** 16.0 km (8:23 / km) +517m 7:13 / km
This was the combination of a middle distance race and then a one man relay training. Both were in an area with extremely detailed rock features. So it was quite difficult for me. The Spaniards who had previously been on this map seemed to handle the race and training quite well. Just practice I suppose.
Saturday Jun 22, 2013 #
Orienteering 45:00 [3] **** 8.0 km (5:38 / km)
Night-O in Peguerinos. 5.8k in 41 minutes. Once again wide open woods and it was quite easy since most of the controls were on trails. When they threw us into the rocky sections it started to get interesting though.
Orienteering 20:00 [3] ***** 2.3 km (8:42 / km)
O-training in Peguerinos on a map that had trails and vegetation removed. So mainly we were going off the cliffs and countours. Not many streams. Great training.
10 AM
Orienteering race 1:26:56 [3] **** 14.77 km (5:53 / km) +281m 5:22 / km
10 minute warmup and then 10.4k long. I did pretty well for my level. But I still got blown out of the water by a few good Spaniards. BEAUTIFUL woods. Wide open and very runnable. This is amazing orienteering.
Friday Jun 21, 2013 #
10 AM
Running 2:30:19 [3] 32.7 km (4:36 / km) +338m 4:22 / km
I was really hurting on this run. Tired from the workout the night before. I also didn´t start early enough. I got to 1:52 and took a pee break. My urine came out almost brown. I decided to take a break in the shade next to a fountain and work hard at rehydrating. It worked decently since I felt better once I started running again. Tough long run though.
Thursday Jun 20, 2013 #
Running intervals 1:05:00 [4] 15.0 km (4:20 / km)
Workout in Canal. Tough but it went great. 20 minute warmup and then 6x2k at 10k pace with 2 minute recovery jog in between. I carried a map with me to look at in the recovery section. Working on those orienteering decisions in a fatigued state.
Times:
6.51
6.58
7.03
7.03
Times:
6.51
6.58
7.03
7.03
Wednesday Jun 19, 2013 #
Running 45:00 [3] 10.5 km (4:17 / km)
Easy run in Alicante. Nice morning along the Mediterranean.
Tuesday Jun 18, 2013 #
Running 45:00 [3] 10.5 km (4:17 / km)
Easy run in Parque del Oeste while reading some pages.
Sunday Jun 16, 2013 #
Orienteering 1:15:00 [3] 14.0 km (5:21 / km) +200m 5:00 / km
Escondite training in Torrelodones. My legs were still pretty shot from the run yesterday and the map wasn´t made for running fast. Lots of rocks, green slash and climb. 5k in 49 minutes with warm-up and cool-down. Good training though.
Saturday Jun 15, 2013 #
8 AM
Running 2:23:31 [3] 31.99 km (4:29 / km) +299m 4:17 / km
Long run in Casa de Campo. I tried to control my pace a lot more. I didn´t want to burn my glycogen stores before the run was over. I think I did pretty well. 5k at marathon pace before climbing up the hill back home. I was tired, but not too bad for having run 32k.
Friday Jun 14, 2013 #
Running 1:15:00 16.5 km (4:33 / km)
Workout in Canal. I started this as early as I could and even so it was quite hot. I did well considering the conditions. Workout was 8x1k@ 10k pace with 2 minute recovery jog.
Times:
3:26
3:27
3:29
3:28
3:30
3:30
3:28
3:26
Yes!
Times:
3:26
3:27
3:29
3:28
3:30
3:30
3:28
3:26
Yes!
Thursday Jun 13, 2013 #
Running 45:00 [3] 10.2 km (4:25 / km)
Easy run in Parque del Oeste while reading a few pages.
Wednesday Jun 12, 2013 #
8 PM
Orienteering 1:15:01 [3] 13.75 km (5:27 / km) +208m 5:04 / km
Orienteering in El Pardo (Mingorrubio) I won the race but it was mainly just an easy training. I seem to be able to do these small park courses really well but long legs in the mountains are a lot more difficult. There were so many burrs (pinchos in Spanish). They were really painful and started to effect my concentration. I then remembered that everyone had to run through them. If I could focus despite the discomfort then I could have an advantage over the other runners. It seemed to help.
Tuesday Jun 11, 2013 #
Running 35:00 [3] 7.7 km (4:33 / km)
Originally was going to do my workout this night but after my first interval they closed the park. So I called it a night and did a short easy run.
Sunday Jun 9, 2013 #
1 PM
Orienteering 1:10:34 [3] 7.02 km (10:03 / km) +331m 8:08 / km
A decent training in Becerril. I was still feeling the long run in my legs and wasn´t able to move too quickly. A lot of small rock detail and very thick vegetation. In short, orienteering at it´s finest.
Saturday Jun 8, 2013 #
6 PM
Running 2:23:02 [3] 32.2 km (4:27 / km) +342m 4:13 / km
Good long run in the Casa de Campo. I pushed the middle 10k too fast and I think my glycogen stores suffered from it. I certainly hit a wall at the end. That actually is good training too though since my body was learning to burn fat more efficiently.
Friday Jun 7, 2013 #
Running 35:00 [3] 7.7 km (4:33 / km)
I was thinking of going to Parque del Oeste but I decided just to do an easy flat run at Parque Santander since my legs were still feeling toast from long run/workout.
Thursday Jun 6, 2013 #
Running 1:15:00 [3] 16.0 km (4:41 / km)
Parque del oeste and Santander easy run. Legs still feeling heavy.
Wednesday Jun 5, 2013 #
7 PM
Running 1:10:00 [4] 15.83 km (4:25 / km) +114m 4:16 / km
A fun workout in Casa de Campo. I got to mile repeat number 5 and just couldn´t dig down any deeper. I was still feeling the long run from Sunday. Good to know that I´m pushing limits though.
Tuesday Jun 4, 2013 #
Running 1:00:00 [3] 13.5 km (4:27 / km)
Madrid Rio easy run after a long day of classes. Just clearing my head.
Sunday Jun 2, 2013 #
7 PM
Running 2:56:53 [3] 38.0 km (4:39 / km) +381m 4:26 / km
38 kilometer ultra training. I was pretty beat by the end and was just trying to get to the finish in the last 3k. I was very happy with how the run went until that point. Casa de Campo just isn´t big enough.
Saturday Jun 1, 2013 #
Running 1:00:00 [3] 13.5 km (4:27 / km)
Just an hour run around Alicante. Climbing the hill to Castillo Santa Barbara and checking out the rest of the city. Legs felt great!