Training Log Archive: GswedeIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
Running race 50:00 [4] 12.5 km (4:00 / km)
San Silvestre in Madrid. I was running for a friend of a friend who got injured. His bib number put me the 48 minutes or less box. So needless to say in a race of 40,000 people it was a slow start. Then I had to run with my backpack also due to poor organization of the bag check. So I ran the 10k in 39:38. I was pretty satisfied especially after being destroyed by this past week's training camp.
Monday Dec 30, 2013 #
Orienteering 2:10:00 [3] **** 13.0 km (10:00 / km) +480m 8:26 / km
spiked:12/18c
I was just mentally tired of orienteering for this race. All the intense navigational exercises seem to have fried my brain. I'll need a break. We were close to Calasparra. It'll be good to go to France for a few days.
Sunday Dec 29, 2013 #
11 AM
Orienteering 1:11:00 [3] ***** 7.5 km (9:28 / km) +350m 7:41 / km
spiked:15/20c
Today was a normal race where we worked on compass work and contouring. First section was a normal race then we had a section of corridors, followed by a small section of Score-O, followed by another section of corridors to finish. Very difficult. I felt tired and motivated. I am going to give it everything and try to focus in the Night-O.
7 PM
Orienteering 1:00:00 [3] **** 5.0 km (12:00 / km) +200m 10:00 / km
spiked:7/11c
A decent Night-O in the Sierra de Burete. I really need a decent new headlamp. Everybody else has a really powerful one that makes mine look like a penlight. It would make Night-O's easier.
Saturday Dec 28, 2013 #
10 AM
Orienteering 1:18:00 [3] *** 9.5 km (8:13 / km) +250m 7:15 / km
spiked:3/5c
Physically difficult route choice exercise in Coto Cuadros. Interesting reflections about why long legs are so difficult for me with Alberto.
6 PM
Orienteering 50:00 [3] *** 5.5 km (9:05 / km) +150m 8:00 / km
spiked:30/37c
Two separate sprints of 2.4 and 2.6 in Cehegin. I liked the courses but they were night-o's in town and I left my headlamp at the hotel. So I did them ok. I was about 3 minutes behind the winners.
Friday Dec 27, 2013 #
9 AM
Orienteering 40:00 [3] *** 4.0 km (10:00 / km) +150m 8:25 / km
Relocation exercise in the Sierra de Burete. This was mostly just easy running before starting the race format training. This terrain is the most similar to the World Cup in April.
10 AM
Orienteering 56:43 [3] **** 6.4 km (8:52 / km) +320m 7:05 / km
spiked:12/16c
Sierra de Burete again. We had a half hour rest and then started every minute. I had a decent race until. Antonio Martinez caught me and we raced the last 3 controls, not following each other, just racing. I beat him by about 5 seconds. Woo USA!!
4 PM
Orienteering 1:18:00 [3] **** 7.4 km (10:32 / km) +400m 8:18 / km
spiked:17/24c
Mass start race close to Cehegin. This was really difficult. I finished with Juanma.
Thursday Dec 26, 2013 #
Orienteering 46:30 [3] **** 5.6 km (8:18 / km) +258m 6:45 / km
spiked:10/16c
Great training in La Muela. Only thing is that my shoes kept coming untied.
Wednesday Dec 25, 2013 #
Running 1:05:00 [3] 14.0 km (4:39 / km) +380m 4:05 / km
A good climb up to Telegrafo. I am so sick though. I feel really terrible. Wore my new running backpack to try it out. It fits and feels great.
Tuesday Dec 24, 2013 #
Running 1:05:00 [3] 14.4 km (4:31 / km)
Exploring the Dehesa in Moral. It's really good option for flat off-road runs.
Sunday Dec 22, 2013 #
10 AM
Running race 1:08:13 [4] 15.45 km (4:25 / km) +458m 3:51 / km
Christmas mountain race in Cercedilla. A very fast start then a long slow uphill climb with some faster flat sections. On the downhills is really where I tore into the people who only do road running, including Martin Fiz, a Spanish marathoner whose heyday was in the mid to late 90's. His fastest marathon was 2:08:07 in '97. I'll take that. The race itself was 13.7km. I finished 13th out of 2500. Another FEDOboy finished in 2nd behind Chema Martinez, another very good Spanish marathoner. Chema's career is a bit more recent. The fact is that is was very obvious that orienteering has given us some distinct advantages over the two of them. Fun day. Happy too because I've been feeling a little sick.
A video of me finishing the race. They're interviewing Martin Fiz as I cross the line. He's talking about how the elite trail runners are very good at running the technical sections, so he had to pick up the pace on the clear and flat sections. That's exactly how he passed me. And how I passed him while going downhill. Hehehe.... I got a little bit of the spotlight in his interview... Even if only I know it.
http://www.corriendovoy.com/atletismo/87765/carrer...
A video of me finishing the race. They're interviewing Martin Fiz as I cross the line. He's talking about how the elite trail runners are very good at running the technical sections, so he had to pick up the pace on the clear and flat sections. That's exactly how he passed me. And how I passed him while going downhill. Hehehe.... I got a little bit of the spotlight in his interview... Even if only I know it.
http://www.corriendovoy.com/atletismo/87765/carrer...
Saturday Dec 21, 2013 #
Orienteering 1:05:00 [3] **** 6.5 km (10:00 / km) +300m 8:08 / km
spiked:4/5c
A corridors exercise in Becerril. We had to work in a corridor that varied in width from 7-8 meters to 35-40. There were also a few times that there was no corridor and we just had to go off compass bearings. Then in a rocky section we had 5 controls placed score-o style. Tough training mentally but not physically because we have a trail race in Cercedilla tomorrow.
Thursday Dec 19, 2013 #
7 PM
Orienteering 1:13:17 [3] **** 9.54 km (7:41 / km) +249m 6:48 / km
spiked:14/16c
A night-o in El Pardo. I put out the control number 1 and then took down, 2, 3, and 12. A good course. It's a lot easier to run fast at night here than it is in other places around Madrid.
Tuesday Dec 17, 2013 #
5 PM
Orienteering 1:05:00 [3] 10.65 km (6:06 / km) +219m 5:32 / km
Pretty easy course on the southern end of Cab Med. Very open but it was good to stretch my legs on a few legs. It is difficult when there aren't even streamers though. Followed by 10x20/40's in town.
Monday Dec 16, 2013 #
Running 1:05:00 [3] 14.0 km (4:39 / km) +350m 4:08 / km
Good hill climb run on Cab med. I didn't really run on trails for this run. Not sure why. I just didn't feel like it.
Sunday Dec 15, 2013 #
11 AM
Orienteering 2:03:52 [3] **** 11.93 km (10:23 / km) +726m 7:58 / km
spiked:23/28c
A good training in Bustarviejo. First time on this map. It was a good one. But lots of climb. Not a lot during the course but while I was setting up and climbing to the start there was a lot.
In the clearings the bare rock was frozen so it made running verrrry treacherous. I almost went down a few times. As I got lower the running got easier. Very open woods so it was nice to open up my legs and let loose a bit. Good practice
In the clearings the bare rock was frozen so it made running verrrry treacherous. I almost went down a few times. As I got lower the running got easier. Very open woods so it was nice to open up my legs and let loose a bit. Good practice
Friday Dec 13, 2013 #
Running 1:05:00 [3] 14.5 km (4:29 / km)
Night hill repeats 10x1 minute with 1:30 recovery. While recovering I read a map and made navigational choices. Very good exercise.
Wednesday Dec 11, 2013 #
Running 1:05:00 [3] 15.0 km (4:20 / km)
Night run on Cab Med.
Tuesday Dec 10, 2013 #
Running 1:05:00 [3] 15.0 km (4:20 / km)
Easy run around Moral with 10x20/40´s.
Sunday Dec 8, 2013 #
Running 1:40:00 [3] 21.0 km (4:46 / km)
Long run on the vias pecuarias around home. Pretty nice day. I did see a lot of smog in the distance. A little concering that there's smog when we're 40k out of the city.
Saturday Dec 7, 2013 #
Orienteering 1:50:00 [3] **** 20.0 km (5:30 / km)
spiked:35/40c
2 runs in Peguerinos. I also had to run 35 minutes to catch the train. The bus and train schedules didn't match up.
First run was 2.8k in 28 minutes. A very detailed rocky area with vegetation and trails removed. We did an exercise in this area in June. I ran much better today than I did in June
Then we had a 2k run from the finish of the first to the start of the second
Second run was 4.4k on a normal map but we focused on trying to run very quickly, as quickly as our navigation allowed us. This was a really good exercise for me. I can feel the night-o's working. It is so easy to run in the daylight!
First run was 2.8k in 28 minutes. A very detailed rocky area with vegetation and trails removed. We did an exercise in this area in June. I ran much better today than I did in June
Then we had a 2k run from the finish of the first to the start of the second
Second run was 4.4k on a normal map but we focused on trying to run very quickly, as quickly as our navigation allowed us. This was a really good exercise for me. I can feel the night-o's working. It is so easy to run in the daylight!
Friday Dec 6, 2013 #
Running 1:05:00 [4] 15.0 km (4:20 / km)
10x 1 minute hill reps on the Southern Mountain in Moralzarzal. Getting that heart rate up.
Thursday Dec 5, 2013 #
Orienteering 1:05:00 [3] **** 7.0 km (9:17 / km)
spiked:10/16c
Night-O in La Jarosa. Really difficult course. My headlamp is not nearly as good as the rest of the FEDOboys. Although I think for training purposes that is good. If I were to race at night I would prefer a stronger light. But really the more difficult the better. I did decently compared to the guys. I was at the end of the pack but not as far back. The last few controls were really difficult.
Sometimes I get really down on myself that I am not as good at navigating as I should be for the effort I put into it. Then I remember that I have found lots of 3 inch streamers in the middle of the woods at night. Then I feel better.
Sometimes I get really down on myself that I am not as good at navigating as I should be for the effort I put into it. Then I remember that I have found lots of 3 inch streamers in the middle of the woods at night. Then I feel better.
Tuesday Dec 3, 2013 #
Running 1:05:00 [3] 14.7 km (4:25 / km)
Easy run on the Ladera de Matarrubia. Legs feel tight from Sunday.
Sunday Dec 1, 2013 #
Running 1:10:00 [3] 16.0 km (4:23 / km)
An informal XC race in El Escorial. It went decently. I could definitely tell it's been a long time since I've done good speed workouts. I ran 5300 in 19:29. So it was ok, on the third lap I decided that it was more of a tempo workout than a race. I just can't go into that extra gear without workouts under my belt. We have a few more races coming up in the near future so hopefully that will help me get some leg speed back.