Training Log Archive: GswedeIn the 30 days ending Jun 30, 2014:
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Sunday Jun 29, 2014 #
Running 1:35:00 [3] 20.0 km (4:45 / km) +350m 4:22 / km
Running with Zoo on the drive. It's been so long since I've truly trained with anyone. And Zoo is still quite fit so he was pushing my limits on the flat sections of the drive and then I challenged his superiority on the uphills. We were both exhausted by the end. Shadows of where we were in college. But no one says we couldn't get back there.
Saturday Jun 28, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km) +250m 4:13 / km
Running on the drive before a 50 mile roundtrip bike ride to change out my too small frame. Whew I'm tired.
Friday Jun 27, 2014 #
Running 45:00 [3] 10.0 km (4:30 / km)
Easy run on the drive and trails in the Wiss. After the three days of doing yardwork at Sandy F's house I realized... shredding makes my hamstrings sore.
Thursday Jun 26, 2014 #
Running 45:00 [3] 9.0 km (5:00 / km) +200m 4:30 / km
Easy day on the Andorra hills with 5x20/40 thrown in. Hands are destroyed from changing bike tires. At least it's cheap.
Tuesday Jun 24, 2014 #
Running 45:00 [3] 10.0 km (4:30 / km)
Easy run on the drive with Abby. Great conversation.
Monday Jun 23, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km) +230m 4:14 / km
First run in the Wissahickon in almost a year. My legs felt heavy and it took about 20 minutes to shake off the rust. That might also be because of the 10 hour bus ride. Or the multiple hours of cycling on Toronto's public bike system. Who knows? I do know it feels nice to be back.
Friday Jun 20, 2014 #
Note
No bones broken in wrist or ribs. Just ligament damage. So six weeks of recovery and stretches. Woo hoo!!!
Wednesday Jun 18, 2014 #
Cycling 1:30:00 [2] 40.0 km (26.7 kph)
Biking to Miraflores for a fun evening with the other teachers. Then on the way back I had a little accident. There was a rather large rock in the road that I didn't see. It was night, but I had a light and it was in a well-lit area. I just didn't see it. At any rate, a rock like that doesn't get there by accident. Some nice human had to have placed it there. Whether they weren't thinking or were being jerks we'll never know, but the outcome wasn't nice for me. I took a hard spill, slid several meters and then slid under the guard rail. I scraped the hell out of my shoulders and several other points of contact, but luckily no serious injuries. My wrist hurts a bit and might have a small fracture in it. Really lucky to have had it near a town, but unfortunately I think the town caused it also. Got taken care of in the town emergency room.
Tuesday Jun 17, 2014 #
Cycling 1:00:00 [3] 28.0 km (28.0 kph)
I biked up to La Pedriza and back. Then on the way back my back tire got a flat and I didn't have anything to fix it. So a nice 5k jog into Moral from there.
Hiking 7:00:00 [2] 12.0 km (35:00 / km) +1500m 21:32 / km
Lots of hiking in La Pedriza with Mary. We found some very cool spots. Followed by relaxing next to La Charca Verde.
Monday Jun 16, 2014 #
Cycling 2:00:00 [3] 52.0 km (26.0 kph)
Commuting and down to Villalba and back.
Sunday Jun 15, 2014 #
Running 2:56:00 [3] 27.2 km (6:28 / km) +1300m 5:13 / km
Mountain run in La Pedriza. I visited a lot of different sites and saw a lot of the park. Sometimes I took long breaks to relax between runs, other times it was straight through. A really fun and beautiful day in the wilderness. Legs are toast and body is tired.
Cycling 1:00:00 [2] 28.0 km (28.0 kph)
Biking up to La Pedriza from home, and then the slow painful ride back.
Saturday Jun 14, 2014 #
Running 1:10:00 [3] 14.0 km (5:00 / km) +400m 4:23 / km
A terrain running climb up Telegráfo. It's getting hot out, but in the woods it's very comfortable, especially when you soak your shirt at the fountain. I was feeling surprisingly tired at the end of the run, normally I don't get that beat. Maybe the biking, maybe just a lot of climb. I did feel stronger climbing up the hill since I didn't bike today.
Friday Jun 13, 2014 #
Cycling 1:40:00 [2] 41.0 km (24.6 kph)
Commuting. Got some weird looks from cyclists who passed me quickly. I'm not training guys, just getting home.
Thursday Jun 12, 2014 #
Cycling 2:15:00 [2] 52.0 km (23.1 kph)
Commuting and then meeting the FEDOboys in Villalba to go train.
Running 45:00 [3] 9.3 km (4:50 / km) +350m 4:04 / km
This was going to be an orienteering training. Then it turned out there weren't enough maps. The guys started trying to figure out how we could work it. (I would follow one and switch off every other control, etc.) I told them not to worry and I would just do some terrain running. I'm not too worried about map work at this point in my season.
Wednesday Jun 11, 2014 #
Cycling 2:40:00 [2] 70.0 km (26.3 kph)
Commuting and then biking down to Jake's place in Colmenar to hang out. Got caught in a nasty rain storm. Good thing all the essentials were in a plastic bag.
Tuesday Jun 10, 2014 #
Cycling 4:00:00 [2] 88.0 km (22.0 kph)
Lots of biking today.
Commuting, bike up to the failed orienteering training, bike to and back from Villalba and then a bike awareness ride in Madrid. It was great to have Ben along for the ride in Madrid. Ten minute miles in traffic. That was fun.
Commuting, bike up to the failed orienteering training, bike to and back from Villalba and then a bike awareness ride in Madrid. It was great to have Ben along for the ride in Madrid. Ten minute miles in traffic. That was fun.
Monday Jun 9, 2014 #
Running 1:05:00 [3] 14.0 km (4:39 / km) +360m 4:07 / km
Easy day on Cab Med. I decided not to run on any trails while going through the woods. My legs tire out fast like that.
Also saw a running hero while I was out. A 60 something year old, skinny, shirtless, older man with gray shoulder length hair, and a beard that was just as gray but even longer, ran past me. It would be more accurate to say he gazelled past me. A great image of older fitness. Will I be as fit, as wise-looking, and exude mountain man as much as him when I'm his age? I don't know but I'm gonna try to follow that path by sleeping in Cab Med tonight. I want to absorb the orienteering.
Also saw a running hero while I was out. A 60 something year old, skinny, shirtless, older man with gray shoulder length hair, and a beard that was just as gray but even longer, ran past me. It would be more accurate to say he gazelled past me. A great image of older fitness. Will I be as fit, as wise-looking, and exude mountain man as much as him when I'm his age? I don't know but I'm gonna try to follow that path by sleeping in Cab Med tonight. I want to absorb the orienteering.
Cycling 1:50:00 [3] 41.0 km (22.4 kph)
Easy does it on the morning commute.
Sunday Jun 8, 2014 #
Orienteering 1:30:00 [3] 12.0 km (7:30 / km) +750m 5:43 / km
A mountain long this morning. We started at a pass at 1500 meters and were running between 1300 and 1700. I could feel the altitude in my breathing. Absolutely beautiful woods. It was a lidar map so there were few details. Just going off contours.
Saturday Jun 7, 2014 #
Running 1:05:00 [3] 14.0 km (4:39 / km) +400m 4:04 / km
Telegrafo from a different angle. It's amazing how many new little spots you can find while running through a space you already know.
Friday Jun 6, 2014 #
Cycling 1:45:00 [3] 41.0 km (23.4 kph)
Commuting
Running 1:05:00 [3] 13.0 km (5:00 / km) +350m 4:24 / km
Climb up to Telegrafo and then back down. I did the first part with the setting sun and the rest with my headlight.
Thursday Jun 5, 2014 #
Cycling 1:50:00 [2] 41.0 km (22.4 kph)
Even more wind today on the commute home.
Wednesday Jun 4, 2014 #
Cycling 3:00:00 [3] 70.0 km (23.3 kph)
Commuting and then biking down to La Berzosa and back home.
Orienteering 1:00:00 [3] 9.0 km (6:40 / km) +150m 6:09 / km
2x25 minute courses. First a control picking exercise. Then a relocation exercise with Carlos Urios. I was super tired from all the biking but I was navigating really well. A good first test to orienteering fatigued. I can see this being very beneficial when later I don't bike and my legs are light.
Tuesday Jun 3, 2014 #
Cycling 1:50:00 [2] 40.5 km (22.1 kph)
Commuting. Wind on the trip back made it a little more uncomfortable.
Monday Jun 2, 2014 #
Cycling 1:45:00 [3] 40.5 km (23.1 kph)
Commuting
Running 1:05:00 [3] 14.0 km (4:39 / km)
A flat route around Moral since my legs are feeling heavy from all the exercise. It feels good to increase the volume. Especially with how beautiful the weather is it is much more enjoyable.
Sunday Jun 1, 2014 #
Cycling 2:00:00 [2] 44.0 km (22.0 kph) +150m
Early morning and late afternoon bike to and from Valdelatas to organize the race.
Orienteering 1:15:00 [3] 10.0 km (7:30 / km)
Control placement and pick up for the Multiaventura. So many stickers!