Training Log Archive: GswedeIn the 31 days ending Oct 31, 2012:
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Monday Oct 29, 2012 #
Note
Starting my week break today in preparation for the 2013 orienteering season. It's a little out of the blue but if I don't take a break now I won't get a chance to later on.
Sunday Oct 28, 2012 #
Running 30:00 [3] 7.0 km (4:17 / km)
Easy run at Santander.
Friday Oct 26, 2012 #
Running 1:00:00 [3] 13.3 km (4:31 / km)
Early morning in Dehesa de la Villa with push-ups, pull-ups and sit-ups afterwards in Santander.
Thursday Oct 25, 2012 #
Note
Found Maps from Urbasa
Day 1:
http://omaps.worldofo.com/index.php?id=71423
Day 3:
http://omaps.worldofo.com/index.php?id=71420
Day 1:
http://omaps.worldofo.com/index.php?id=71423
Day 3:
http://omaps.worldofo.com/index.php?id=71420
7 AM
Running 1:00:01 12.94 km (4:38 / km) +213m 4:17 / km
ahr:152 max:180
Tough tempo in Parque del Oeste since Parque Santander was closed. The hills slowed me down a ton. The effort was definitely there though. 25 comfortably hard minutes.
Wednesday Oct 24, 2012 #
Running 55:00 [3] 12.4 km (4:26 / km)
Late night run in Parque del Oeste.
Monday Oct 22, 2012 #
Running 1:10:00 [3] 15.4 km (4:33 / km)
Dehesa de la villa, so many trails! I love it!
Sunday Oct 21, 2012 #
Running 35:00 [3] 7.0 km (5:00 / km)
Easy run exploring Cercedilla with Hannah. Nice break.
Saturday Oct 20, 2012 #
11 AM
Orienteering 1:35:18 11.88 km (8:01 / km) +708m 6:11 / km
ahr:154 max:179
Decent race at Madrid Championship. I was mostly clean but I made a few errors that cost me dearly. They were all obvious errors: no attackpoint, running without a plan. I was also just running slow. Might need a rest. 20th out of 90.
Friday Oct 19, 2012 #
Running 45:00 [3] 10.3 km (4:22 / km)
Easy pre-race run in Parque del Oeste. My legs still felt pretty heavy today. The Madrid Championships are tomorrow in Moralzarzal. The map is on a small mountain. My race is 8.9 km with 325 meters climb. Should be a dog fight for the win!
Thursday Oct 18, 2012 #
Running 1:05:00 [3] 14.0 km (4:39 / km)
Run to Nuevos Ministerios and then from Tres Cantos to Colmenar Viejo for the orienteering class put on by Madrid Orienteering School. Tonight we talked about course analysis. Great stuff!
Wednesday Oct 17, 2012 #
8 PM
Running 55:03 12.43 km (4:26 / km) +15m 4:24 / km
ahr:153 max:184
Solid threshold run at Santander. Really felt good. I was planning on doing 2 sets of 12.5 minutes but I felt so good I decided to just combine them. Maybe next week I'll run 5 minutes more. We'll have to see.
Tuesday Oct 16, 2012 #
Running 55:00 [3] 12.3 km (4:28 / km)
Early riser run in Parque del Oeste. I felt really good today. The rest day yesterday must have worked. Now I just have to survive Tuesday, the busiest day of my week.
Sunday Oct 14, 2012 #
10 AM
Orienteering 1:10:49 6.71 km (10:34 / km) +270m 8:47 / km
ahr:146 max:177
Whoa. 3 straight days of tough races. Numbers 8 and 9 threw me for a few loops. I should have brought some climbing rope for this race. It makes me feel better to know that I beat some pretty experienced orienteerers in this race. I wasn't the only one who was screwing up terribly. But I did screw up terribly. Still it was great training.
Link to the results: http://orientaciondeportivonavarraliganorte.blogsp...
Link to the results: http://orientaciondeportivonavarraliganorte.blogsp...
Saturday Oct 13, 2012 #
Orienteering 2:00:00 [3] 16.0 km (7:30 / km)
Adding 15 minutes of warmup to the 1:43 race I had. 11km. Extremely difficult once again. Not for the distance, but when the course went into the rocky zones. I had one control at the bottom of a 10 meter pit. I had to crawl to reach it. Incredible, but great training. I had to switch from long range orienteering to micro navigation very quickly and then back.
Friday Oct 12, 2012 #
Orienteering race 1:15:00 [3] 8.0 km (9:23 / km)
Counting my 57 minutes of racing and 15 minute warmup/ few minutes of cooldown as a whole 75.
Holy crap this race was an eye opener. The whole race was based around a several kilometer long strip of rocks and cliffs that formed a labyrinth. A labyrinth that was very difficult to move through. I made it through. But on control number 3 I had a 15 minute error. Ouch. That hurt. Fun.
Holy crap this race was an eye opener. The whole race was based around a several kilometer long strip of rocks and cliffs that formed a labyrinth. A labyrinth that was very difficult to move through. I made it through. But on control number 3 I had a 15 minute error. Ouch. That hurt. Fun.
Thursday Oct 11, 2012 #
Running 55:00 [3] 12.4 km (4:26 / km)
Easy morning run. I felt really good since I had an unplanned rest day on Wednesday. Hopefully that doesn´t repeat this week.
Monday Oct 8, 2012 #
Running 55:00 [3] 12.0 km (4:35 / km)
Easy run in Dehesa de la Villa.
Sunday Oct 7, 2012 #
5 PM
Running 1:40:01 22.0 km (4:33 / km) +237m 4:19 / km
ahr:149 max:171
Casa de Campo long run. Left knee was sore to start. I felt pretty good for most of it. There was a bike race going on so I had to stop at roads and wait for the bikers to cross. It was still a pretty good workout.
Saturday Oct 6, 2012 #
11 AM
Orienteering 55:01 9.67 km (5:41 / km) +129m 5:20 / km
ahr:155 max:185
Not a very good course at Boadilla del Monte. I just could not get my short game down. I kept overshooting the control and misjudging my surroundings. I did come in 3rd though and win a snazzy running jacket. Word up.
Friday Oct 5, 2012 #
Running 55:00 [3] 12.3 km (4:28 / km)
Early morning in Parque del Oeste. Madrid is dark at 7am so I had to run in a park where there are lots of lights, so the "Western Park" got the job done. Woo!
Thursday Oct 4, 2012 #
Running 55:00 [3] 12.0 km (4:35 / km)
Easy run in Dehesa de la Villa. Legs feeling heavy.
Wednesday Oct 3, 2012 #
8 PM
Running 55:02 12.6 km (4:22 / km) +16m 4:20 / km
ahr:155 max:182
2x12.5 minute threshold at Santander with 3 min rest in between. Next week I will try 15 minutes. I was pretty tired at the end. Slowly getting back into shape.
Tuesday Oct 2, 2012 #
Running 55:00 [3] 12.1 km (4:33 / km)
Easy run in Parque del Oeste. Legs feeling good.