Training Log Archive: GswedeIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
Running 1:10:00 [3] 15.0 km (4:40 / km) +250m 4:18 / km
Easy day on the roads around Soto. Ran behind the reservoir and had to go off-trail to get back to town. May have gone through a few ranches with bulls... that just counts as speed training, right?
Sunday Sep 28, 2014 #
Running race 44:15 [4] 12.0 km (3:41 / km) +200m 3:24 / km
Soto "Mountain" Race. Really nice to run in the town where I teach. I was surprised at how unconcerned I was about the distance. It didn't feel short but I was running at a threshold that it wasn't difficult to hold the pace I did. The first 5k I did in 18:18. It was about a 100 meter climb up to that point so, for it being in the middle of race, on trails, and climbing, I'm pretty happy.
Running 20:00 [3] 4.0 km (5:00 / km)
10 minutes of warm up. Minutes 7-9 at tempo.
10 minutes of cooldown.
10 minutes of cooldown.
Saturday Sep 27, 2014 #
Running 1:30:00 [3] 19.5 km (4:37 / km)
Long run in CDC with 5 minutes of tempo at the end. Felt strong. Really nice to get this out of the way early in the morning.
Friday Sep 26, 2014 #
Running 30:00 [3] 6.0 km (5:00 / km)
Easy jog with Richi in the evening. I was planning on going further but my legs really weren't there for it. So I took it easier this time.
Thursday Sep 25, 2014 #
Running 1:00:00 [3] 13.5 km (4:27 / km)
A faster run on the Vias Pecuarias around Soto. It's tough not having a set house. That'll change soon.
Wednesday Sep 24, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
14x1 minute structured fartlek with 30 second recovery. I wanted to get this in on the dirt roads but I ended up running almost completely on the bike path. Oh well, it was good to try and hold pace with second the cyclists for a bit.
Tuesday Sep 23, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Easy run on the roads around Soto. My legs are feeling pretty crappy for some reason. So I made sure to make this a relatively easy effort.
Sunday Sep 21, 2014 #
Running 1:30:00 [3] 20.0 km (4:30 / km)
Long run in Casa de Campo with 5 minutes of tempo at the end. There was a handicap triathalon going on while I was there. Really good to see people digging deep in a race, and especially those who haven't been given the best deal physically.
Saturday Sep 20, 2014 #
Running 30:00 [3] 6.0 km (5:00 / km)
Very easy recovery jog in Casa de Campo. My legs were really feeling the workouts so I decided to recover more before my long run.
Friday Sep 19, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Structured fartlek with Richi. Workout was 10 minutes of warm-up. Then 10x1 minute hard and 2 minutes of jogging, 20 minutes of easy running to finish. I am very strong compared to Richi right now. Three races coming up: Soto "mountain" race (12k on the dirt roads around Soto), La Cuerda Larga (19k on a ridge starting and finishing at 1800 meter passes and climbing several 2000 and 2200 meter peaks on the dirt ridge), and La Cabrera Half marathon (1800 meters of total climb) this is going to be a fun fall.
Thursday Sep 18, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
30 minutes of easy running, 20 minutes of tempo, and ten minutes of cooldown.
Wednesday Sep 17, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Easy run on the Vias Pecuarias around Soto with 5x20/40's thrown in at the end. Followed by push-ups and pedastool routine.
Sunday Sep 14, 2014 #
Running 1:20:00 [3] 17.5 km (4:34 / km) +400m 4:06 / km
Run in Hoyo de Manzanares with Richi. He was strong in the thick green but I was much stronger on the uphills. He is going to have to train hard to beat me in the half.
Saturday Sep 13, 2014 #
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
Warm-up and cooldown
Running race 37:10 [5] 9.0 km (4:08 / km) +360m 3:26 / km
Carrera de las Luces in Cercedilla. This was a night race where they required everyone to wear a headlight. Really fun! I had to bike 40kilometers prior to the race to drop off the deposit at my new apartment. So I was a little tired to start.
Finished third to two very good road runners. It was a trail run but with a lot of easy dirt road running since it was at night. Very good workout at any rate.
Finished third to two very good road runners. It was a trail run but with a lot of easy dirt road running since it was at night. Very good workout at any rate.
Friday Sep 12, 2014 #
Running 40:00 [3] 9.0 km (4:27 / km)
Short easy run in CDC with Richi. We had a few fast pick ups because of competition between us. My legs are still pretty tired. This seems to happen every time I come back to Spain. Possibly jet lag. I'd rather not keep this fatigue from affecting me in the future. So a little shorter today.
Followed by pedastool routine and push-ups.
Followed by pedastool routine and push-ups.
Thursday Sep 11, 2014 #
Running 1:10:00 [3] 14.0 km (5:00 / km)
An easy jog around CDC with Ben and an American ultrarunner named Dean. Great conversation with the guys. Really fun to run with others. It also felt great to ease back on the pace for a day.
Wednesday Sep 10, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Another easy day in CDC. It's hot out but as long as I stay on shaded trails I'm good.
Tuesday Sep 9, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Easy day in CDC. It's amazing how quickly I've changed schedules. It's been one day and I already feel like I've been on this schedule for months. I suppose my body is used to it. Really nice to be back in my Spanish home.
Sunday Sep 7, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
A run exploring West Toronto. My legs are still feeling like trash after the race. I must have to worked harder than I thought. Side note Canadians are so polite. Cyclist apologizing to pedestrians and pedestrians telling him not to worry directly after a near collision. Never seen that in the States.
Friday Sep 5, 2014 #
9 AM
Running 1:10:06 [3] 13.2 km (5:19 / km) +429m 4:34 / km
ahr:151 max:178
Easy run with Kswede's fancy dancy watch. Legs feel full of junk from race yesterday, still good to get out on the trails.
Thursday Sep 4, 2014 #
Note
Just signed up for this race. I was thinking of doing a road half this fall. But hey I prefer trails and this is closer :)
http://www.cabreratrail.com/index.php?option=com_c...
So cool....
http://youtu.be/ILD4N7l_Txg
http://www.cabreratrail.com/index.php?option=com_c...
So cool....
http://youtu.be/ILD4N7l_Txg
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
15 minutes of warm up with 3 minutes to tempo. Ten minutes of easyyyyyy cooldown.
Running race 16:31 [5] 3.95 km (4:11 / km) +110m 3:40 / km
Wissahickon Trail Wanderers Informal Fall Race Series. (I am in North America for something fall-related! If only it smelled like fall)
The course took us back past Devil's pool, up Cresheim creek valley and back down. A few good hills and lots of very windy trail with rough footing. Lots of fun. I took the lead about a half mile in, hammered the hills and effectively lost the guys behind me. I then turned it into a solid threshold effort to maintain the distance.
A guy behind me turned on the after burners and really started charging me down, it was great to have him as a competitor! Really motivated me to keep the pace high and the legs/lungs burning. Unfortunately for him I was able to hold him off and won the race.
The race director quizzed us on the route to make sure we didn't cut it short. Should I feel insulted or complimented?
The course took us back past Devil's pool, up Cresheim creek valley and back down. A few good hills and lots of very windy trail with rough footing. Lots of fun. I took the lead about a half mile in, hammered the hills and effectively lost the guys behind me. I then turned it into a solid threshold effort to maintain the distance.
A guy behind me turned on the after burners and really started charging me down, it was great to have him as a competitor! Really motivated me to keep the pace high and the legs/lungs burning. Unfortunately for him I was able to hold him off and won the race.
The race director quizzed us on the route to make sure we didn't cut it short. Should I feel insulted or complimented?
Wednesday Sep 3, 2014 #
Running 45:00 [3] 10.0 km (4:30 / km)
Easy run on the trails as the sun went down. Beautiful to run with moonlight. Although legs still feel full of junk from bike trip. Recovery step by step.
Tuesday Sep 2, 2014 #
Running 55:00 [3] 13.0 km (4:14 / km)
Easy day enjoying the Wiss. 6x20/40's thrown in.
Running 1:00:00 [3] 10.0 km (6:00 / km)
Decided to run with KSwede just because. The pace was easy and I wanted to jog a bit.
Monday Sep 1, 2014 #
Running 1:15:00 [3] 16.0 km (4:41 / km)
Ten miler with Zoo. He was going easy and I was working hard since I was coming off my bike trip last week. The legs are still sore.