Training Log Archive: GswedeIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
6 PM
Orienteering 55:00 9.94 km (5:32 / km) +233m 4:57 / km
ahr:146 max:181
Night-O in Dehesa de Villa with Pedro and Rory. I made the course. 2 separate loops. One person put out the streamers on the first loop while the other put out streamers on the other loop. It was hard to really move fast despite the park being wide open. Good Thursday.
Wednesday Jan 30, 2013 #
6 AM
Running 1:10:00 [3] 15.6 km (4:29 / km)
This Casa de Campo run was much nicer than yesterday. I went out on a dirt road in the middle of the park and the moon light was enough for the whole run. Great way to wake up.
Tuesday Jan 29, 2013 #
6 AM
Running 1:10:00 [3] 15.8 km (4:26 / km)
Early morning Casa de Campo. I took the wrong road and suddenly had lots of car headlights in my face around Lago. 8x20/40's.
Sunday Jan 27, 2013 #
Orienteering 2:26:47 [3] 10.0 km (14:41 / km)
Once again not my best race. I felt a lot better afterwards when I saw how it seemed that most everyone else struggled a bit.
Assessment for the weekend in generally.
Positives:
-I didn't really get tired. Most other people either dropped out or were walking by the end. I felt fine.
-The errors I made were small and quickly fixed.
-Great training experience due to technical and physical difficulty.
Negatives:
-Lots of small errors.
-I was not able to really run through the woods like I saw some competitors doing.
-A lot of motivation and concentration was lost when I saw how long I was taking for the course.
Deltas:
-Work more on my orienteering process (Control description, attackpoint, how to get there, and then implementation) until it becomes a habit.
-Focus on efficient running through the woods (currently examining articles on how to improve this type of efficiency.
-Meditate 5 minutes before races/workouts to better focus on the task at hand.
Assessment for the weekend in generally.
Positives:
-I didn't really get tired. Most other people either dropped out or were walking by the end. I felt fine.
-The errors I made were small and quickly fixed.
-Great training experience due to technical and physical difficulty.
Negatives:
-Lots of small errors.
-I was not able to really run through the woods like I saw some competitors doing.
-A lot of motivation and concentration was lost when I saw how long I was taking for the course.
Deltas:
-Work more on my orienteering process (Control description, attackpoint, how to get there, and then implementation) until it becomes a habit.
-Focus on efficient running through the woods (currently examining articles on how to improve this type of efficiency.
-Meditate 5 minutes before races/workouts to better focus on the task at hand.
Saturday Jan 26, 2013 #
Orienteering 1:22:47 [3] 7.0 km (11:50 / km)
First WRE in a long run time. Very difficult course. The footing and climb made it difficult to move well. More details to come but main lessons learned today: I still need to work a lot on running efficiently through the woods, practice my decision making process, and as always map-reading.
Friday Jan 25, 2013 #
Running 30:00 [3] 7.0 km (4:17 / km)
Pre-meet with Hannah in Parque del Oeste. Nice and easy to get ready for the race.
Thursday Jan 24, 2013 #
Running 1:00:00 [3] 14.0 km (4:17 / km)
Dehesa de la Villa with a map and compass. Tried to stay on the side trails or run "off-trail". I kept orienting my map and thumbing my location. Light core workout at Santander afterwards.
Wednesday Jan 23, 2013 #
Running 1:10:00 [3] 15.3 km (4:35 / km)
Another early morning Parque del Oeste run. No snow :(
Tuesday Jan 22, 2013 #
Running 1:10:00 [3] 15.4 km (4:33 / km)
Early morning Parque del Oeste. Snow!
Sunday Jan 20, 2013 #
8 AM
Running 1:40:01 21.91 km (4:34 / km) +267m 4:18 / km
ahr:149 max:201
Long run in Casa de Campo. Legs felt heavy. I had to stop a few times to get water. I've had better runs. I got out there for a solo effort and got 'er done. Beautiful day.
Saturday Jan 19, 2013 #
Running 25:00 [3] 5.5 km (4:33 / km)
Warm-up and control pickup afterwards. Cold and rainy. I love it.
12 PM
Orienteering 39:37 7.98 km (4:58 / km) +49m 4:49 / km
ahr:162 max:174
A great course in Majadahonda. I made a few small mistakes but it was generally an easy course so nothing too bad. Terrain was a wide open park with lots of trails and clearings.
The main problem was that the ground was so soaked some areas really absorbed a lot of my energy. Heart rate shot up when running on that type of terrain.
I was able to beat all but one of the FEDOboys today. At least those that were present. Good day. Now to rest up for the first national league race.
The main problem was that the ground was so soaked some areas really absorbed a lot of my energy. Heart rate shot up when running on that type of terrain.
I was able to beat all but one of the FEDOboys today. At least those that were present. Good day. Now to rest up for the first national league race.
Friday Jan 18, 2013 #
Running 1:05:00 [3] 15.3 km (4:15 / km)
Parque del oeste and Santander. It was rough to start but got better towards the end.
Thursday Jan 17, 2013 #
3 PM
Orienteering 1:55:02 18.87 km (6:06 / km) +325m 5:37 / km
ahr:135 max:171
More than I expected to train for orienteering in Casa de Campo. I should have measured the route before going out. My legs also started to feel very heavy at about 1:30. Many sections of Casa were soaked with rain so my legs had to work a lot harder.
Wednesday Jan 16, 2013 #
Running 30:00 [3] 6.8 km (4:25 / km)
A few loops around Santander. Hips feeling tight. Legs still feel heavy. 7x20/40's towards the end.
7 AM
Running 45:00 [3] 10.3 km (4:22 / km)
Morning run in Parque del Oeste. Definitely feel the tempo run in my legs still.
Tuesday Jan 15, 2013 #
5 PM
Running 1:10:01 15.49 km (4:31 / km) +136m 4:20 / km
ahr:149 max:172
2x15 minute tempo run with 3 minute rest between. Done in Casa de Campo and along the Manzanares. I felt decent but it's noticeable that it's been a while since I've done a tempo run like this. Good to get back to it.
Sunday Jan 13, 2013 #
11 AM
Running 1:35:01 21.84 km (4:21 / km) +279m 4:05 / km
ahr:158 max:181
Pretty solid long run in Casa de Campo. I felt a lot better on this run than I have in a while. A strange thing happened also. When I was running long uphills I either maintained my pace or went faster. I have heard that elite orienteers can run faster uphill than they do on the flats. If that's true then this is another step in the right direction.
Saturday Jan 12, 2013 #
11 AM
Orienteering 45:00 8.6 km (5:14 / km) +45m 5:06 / km
ahr:157 max:181
Madrid league race at Navalcarnero. Bittersweet race. I mispunched on number 15. Apparently between a third and half of people in the race mispunched that same control so it seems a little strange.
At any rate I'm disqualified. Apart from that I had a great race. I was rolling and only had 1 real bobble. I just could not locate a shallow reentrant. The other time I lost was due to not seeing a large fence next to a trail. Have to be more aware next time. I knew the leading time when I went out so in the 2nd half I saw how close I was and really tried turning on the heat to close in on the time. I missed the time but the exciting part was that my body and my navigational skills responded when I called upon them. I feel the training is making a huge difference. I ran here in September and I felt much more in control today than I did several months ago.
At any rate I'm disqualified. Apart from that I had a great race. I was rolling and only had 1 real bobble. I just could not locate a shallow reentrant. The other time I lost was due to not seeing a large fence next to a trail. Have to be more aware next time. I knew the leading time when I went out so in the 2nd half I saw how close I was and really tried turning on the heat to close in on the time. I missed the time but the exciting part was that my body and my navigational skills responded when I called upon them. I feel the training is making a huge difference. I ran here in September and I felt much more in control today than I did several months ago.
Friday Jan 11, 2013 #
Running 1:05:00 [3] 14.8 km (4:24 / km)
Vuelta a Casa de Campo. A nice and easy run through Casa de Campo with 6x20/40's. Solo runs in the woods are good for my soul.
Thursday Jan 10, 2013 #
Orienteering 1:10:00 [3] 13.0 km (5:23 / km)
Run through Casa de Campo with a map picking different points and looking for the most efficient way to get to them. Didn´t feel too good physically.
Tuesday Jan 8, 2013 #
7 PM
Running 1:00:01 12.58 km (4:46 / km) +294m 4:16 / km
ahr:150 max:181
6x3 min hill repeats in Parque del oeste with 4 mins of recovery jog in between. I tried to get my heart rate up as high as I could for this. I think I did decent. Surprised at how slow I was going actually but it was still a workout and my heart rate was fairly high. I think I need to do a continued effort in order for it to get higher.
Monday Jan 7, 2013 #
Running 1:00:00 [3] 14.0 km (4:17 / km)
Dehesa de la Villa. Just cruising. A little chilly but I loved it.
Sunday Jan 6, 2013 #
Running 50:00 [3] 11.3 km (4:25 / km)
Parque del Oeste. Feeling uncomfortable from so much Roscon. So good, and so filling. http://en.wikipedia.org/wiki/Rosca_de_reyes
Saturday Jan 5, 2013 #
Running 1:15:00 [3] 17.0 km (4:25 / km)
Medium-long around Casa de Campo. Just trying to depressurize after the trip. 8x20/40's included. Great trip but I'm glad to be home.
Thursday Jan 3, 2013 #
Running 50:00 [3] 11.4 km (4:23 / km)
Easy run around Asilah with Ryan. First place in Morocco that I truly felt comfortable.
Wednesday Jan 2, 2013 #
Running 50:00 [3] 11.0 km (4:33 / km)
Running on the foothills of the Atlas mountains in Imintanout. Very hilly, very slow, very cool. http://en.wikipedia.org/wiki/Imintanoute
Tuesday Jan 1, 2013 #
Running 33:33 [3] 7.5 km (4:28 / km)
Completing my New Year's tradition with Ryan. Got to explore some interesting places.