Training Log Archive: GswedeIn the 31 days ending Mar 31, 2014:
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Sunday Mar 30, 2014 #
Orienteering 22:03 [4] 4.5 km (4:54 / km) +20m 4:48 / km
A long forest sprint in Navalcarbon. I decided to use this as a tempo workout. It went great. Relatively easy map with very open woods. I was able to open up for most of the course. Good workout.
I won the course with 22 minutes. Although I was given a one minute penalty because I warmed up on part of the course. I didn't even realize I was going onto the course. Only one guy was putting up a stink about it, none of the runners in Élite cared really. It almost seems like the Madrid league doesn't like Elite runners sometimes. Everytime someone runs well in their races they start to make things more difficult for them. Ugh... bureaucracy.
I just found out that I was disqualified. This is just annoying. This just goes along with all the crap that the FEMADO has been pulling lately.
I won the course with 22 minutes. Although I was given a one minute penalty because I warmed up on part of the course. I didn't even realize I was going onto the course. Only one guy was putting up a stink about it, none of the runners in Élite cared really. It almost seems like the Madrid league doesn't like Elite runners sometimes. Everytime someone runs well in their races they start to make things more difficult for them. Ugh... bureaucracy.
I just found out that I was disqualified. This is just annoying. This just goes along with all the crap that the FEMADO has been pulling lately.
Running warm up/down 30:00 [3] 6.3 km (4:46 / km)
Warm up and cool down. Warm up was 10 minutes to tempo. I did this in the forest. I suppose I should have done this along the side of the highway to keep the organizers happy. It's a good thing I don't care about the Madrid League. I'm going to warm up in the terrain. If they don't like it... :(
Saturday Mar 29, 2014 #
10 AM
Orienteering 54:47 [4] 8.94 km (6:08 / km) +302m 5:14 / km
A race on Cab Med. Not very good. I overran almost every control :( I still ran 32 for 4k. The predicted winning time was 40. Richi ran 25 though. I'm not going to let it weigh on me. Good days and bad days. I had a great run in El Pardo. My overall average is significantly better. Good.
There is a sprint tomorrow of 4.5k. The sprint is officially longer than the middle today. ¿Huhhhh?
There is a sprint tomorrow of 4.5k. The sprint is officially longer than the middle today. ¿Huhhhh?
Friday Mar 28, 2014 #
Running 40:00 [3] 8.5 km (4:42 / km)
Running short on time so I decided to do the longest run I could. Probably better because my hamstrings were feeling particularly tender today.
Thursday Mar 27, 2014 #
Orienteering 29:30 [3] **** 4.0 km (7:23 / km) +180m 6:01 / km
spiked:12/15c
A good evening of training in El Pardo. The plan was to put the pressure up a lot and really move. Rorri caught me and we stayed together but not following. 29 minutes for 4k in El Pardo. No es tonteria.
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
Warm up/ Cool down
Wednesday Mar 26, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Run home from school with 10x20/40's.
Tuesday Mar 25, 2014 #
Running long 2:00:00 [3] 26.0 km (4:37 / km) +350m 4:19 / km
Today was a really tough run home. There was strong wind, freezing rain, and hail for almost the entire two hours. The wind makes it feel like you're running uphill for a lot of it while the rain and hail just wears on you psychologically. It's runs like this one that make you stronger. Will start to taper this weekend/next week.
They just published the rankings for the Spanish Federation. In the Men's Elite class I am currently 16th overall, 6th in the sprint, and 1st in Madrid. I have a feeling that training orienteering more is working a bit. It is Spain though, my goal goes further than that.
They just published the rankings for the Spanish Federation. In the Men's Elite class I am currently 16th overall, 6th in the sprint, and 1st in Madrid. I have a feeling that training orienteering more is working a bit. It is Spain though, my goal goes further than that.
Sunday Mar 23, 2014 #
Orienteering 1:24:06 [4] *** 13.9 km (6:03 / km)
spiked:28/30c
An easy long in El Borril. Most of us felt like this was just a cross country race with a map. There was never any difficult spots. Once again this was a long sustained effort while staying focused on orienteering. Maybe 1-2 minutes of errors.
Results:
http://www.quijotemasactiva.es/blog/
Results:
http://www.quijotemasactiva.es/blog/
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
Warm up and cool down.
Saturday Mar 22, 2014 #
Orienteering 43:42 [4] **** 5.4 km (8:06 / km)
A decent middle in El Borril, Polán, Toledo. This course was interesting. I was able to run very quickly and then throw myself into an area with lots of detail... and really screw up 3 or 4 controls that way. About 7 minutes worth of errors. Other than that it was fun.
Orienteering 21:53 [4] 3.4 km (6:26 / km)
An extremely easy sprint in Guadamur. I never really had a moment of doubt of where to go. I decided to keep a fast pace but not push the envelope too much, essentially a good tempo workout. I think I averaged about 6:00-6:20 per mile for the whole course. A little too long also.
Running 30:00 [3] 6.5 km (4:37 / km)
Warm ups and cool downs for the day.
Friday Mar 21, 2014 #
Running 35:00 [3] 7.5 km (4:40 / km)
Easy pre-race run around town. Toledo tomorrow.
Thursday Mar 20, 2014 #
Running 1:45:00 [3] **** 17.0 km (6:11 / km) +300m 5:41 / km
A mixture of running and orienteering. 7km run from the bus stop to the map, 5km of orienteering at Becerril de la Sierra., and 5k run home.
The map was 3 separate, short courses followed by a 1.5k line. The line went through an uphill with A LOT of thick, pointy green. No fun. Lots of plants poking in sensitive areas. Does that make us tougher?
The map was 3 separate, short courses followed by a 1.5k line. The line went through an uphill with A LOT of thick, pointy green. No fun. Lots of plants poking in sensitive areas. Does that make us tougher?
Wednesday Mar 19, 2014 #
Running 1:00:00 [3] 12.9 km (4:39 / km) +150m 4:24 / km
Easy run home from school with 10x20/40's. Felt really strong today. Also, Manzanares is a really hilly town. I don't understand how people drive there, or park on the street.
Tuesday Mar 18, 2014 #
Running 2:10:00 [3] 27.5 km (4:44 / km) +370m 4:26 / km
Long run home from school. It was downright hot in the sun. Luckily the clouds came up towards the end. Legs aren't as tired as normal. Good sign!
Important note for future training to avoid burnout: learning French songs (or perhaps just any song) on the guitar is revitalizing.
Important note for future training to avoid burnout: learning French songs (or perhaps just any song) on the guitar is revitalizing.
Sunday Mar 16, 2014 #
9 PM
Running 1:00:01 [4] 11.82 km (5:05 / km) +372m 4:23 / km
A big problem with hill reps is that the rest is usually so long. It's an undeniable fact of most hill reps. You need to run back to where you started and you're usually running slower. This workout I tried to change that up a bit by using the forest road on Cab Med. Workout was 2x3:30 on 2min rest, 1x1:30 on 1min rest, 2x3:30 on 2min rest, and 1x1:30 on 1min rest. I could shorten them much more, but one step at a time.
It worked pretty well. The only problem was that the road wasn't steep enough in a lot of sections. In fact in some sections it was just plain flat. Perhaps I should do more to get in more total climb. At any rate this was a good workout. A high heart rate, burning legs, gasping for air. Mmmmm.... fitness.
I also did this in the moonlight. The moon was very bright and at the perfect angle. Once my eyes were adjusted it worked great. It made for a very fun run. I was also annoyed to go back into the yellow glow of the streetlights on my way home. Is there a way to make streetlights the color of the moon?
It worked pretty well. The only problem was that the road wasn't steep enough in a lot of sections. In fact in some sections it was just plain flat. Perhaps I should do more to get in more total climb. At any rate this was a good workout. A high heart rate, burning legs, gasping for air. Mmmmm.... fitness.
I also did this in the moonlight. The moon was very bright and at the perfect angle. Once my eyes were adjusted it worked great. It made for a very fun run. I was also annoyed to go back into the yellow glow of the streetlights on my way home. Is there a way to make streetlights the color of the moon?
Saturday Mar 15, 2014 #
Orienteering 1:30:00 [3] **** 13.0 km (6:55 / km) +250m 6:19 / km
spiked:10/16c
A difficult, hot course at El Pardo. The sun was beaming down pretty hard today. It's good to get ready for Murcia. I didn't run too well and it was mainly because of the really steep reentrant areas. Wow they're are difficult to move on and full of thick green (jara). Apparently it was good preparation for Murcia and CEO :( So much jara!
Friday Mar 14, 2014 #
4 PM
Running 2:05:10 [3] 26.41 km (4:44 / km) +611m 4:15 / km
A good hilly long run around Moral. I stopped a few times, maybe too long, but I needed to enjoy the views. Nothing quite like an endorphin rush and a beautiful view. Tired, but oh so satisfied.
Thursday Mar 13, 2014 #
Orienteering 1:10:00 [3] **** 11.0 km (6:22 / km) +350m 5:29 / km
spiked:13/15c
A 15 control picking exercise followed by a 2k corridor on Cab Med. The sun was going down as I was finishing up the corridor. Whew I made it just in time.
Wednesday Mar 12, 2014 #
Running 1:00:00 [3] 13.0 km (4:37 / km)
Easy run back home from school.
Sunday Mar 9, 2014 #
Running hills 1:00:00 [5] 11.5 km (5:13 / km) +550m 4:13 / km
Forest Hill Reps on Cab Med.
Workout was 2x3:30, 1x1:30 2 Sets. Recovery was as close to 1:1 as possible. Great workout, beautiful day, really enjoyed being in the woods today.
Workout was 2x3:30, 1x1:30 2 Sets. Recovery was as close to 1:1 as possible. Great workout, beautiful day, really enjoyed being in the woods today.
Saturday Mar 8, 2014 #
Orienteering 2:00:00 [3] ***** 16.0 km (7:30 / km)
2 separate trainings in Peguerinos. I think Peguerinos might be one of my favorite maps/forests ever. It is soooooo nice there.
First training was on a map with all features removed except for rocks and contours. Difficult to start with but then we did a 2k corridor on that map. On some sections we had to go off only our compass. That was followed by a 3k course where we tried to go as fast as we could with the details we had.
Second training was on the same terrain but this time the map had nothing removed. Orienteering on that map was so easy! Rorri caught me and we flew through the training. I made sure never to follow him and not to lose contact with the map. The pace we were going at made it difficult to navigate. That is what I need though. I can run quickly. I need to learn how to orienteer just as quickly. You do that by running fast. So Rorri helped me there. He said it was helpful to have me because he always gets anxious when there are others around and he needs to deal with those feelings because they do him in in races.
We ran the 4.4km course in 26 minutes with about 1-1.5 minutes of error. For Peguerinos, that is blazing.
First training was on a map with all features removed except for rocks and contours. Difficult to start with but then we did a 2k corridor on that map. On some sections we had to go off only our compass. That was followed by a 3k course where we tried to go as fast as we could with the details we had.
Second training was on the same terrain but this time the map had nothing removed. Orienteering on that map was so easy! Rorri caught me and we flew through the training. I made sure never to follow him and not to lose contact with the map. The pace we were going at made it difficult to navigate. That is what I need though. I can run quickly. I need to learn how to orienteer just as quickly. You do that by running fast. So Rorri helped me there. He said it was helpful to have me because he always gets anxious when there are others around and he needs to deal with those feelings because they do him in in races.
We ran the 4.4km course in 26 minutes with about 1-1.5 minutes of error. For Peguerinos, that is blazing.
Friday Mar 7, 2014 #
Running 1:10:00 [3] 15.4 km (4:33 / km)
Running up to Cercedilla to meet Bendover and his orienteering/cycling/life friends. A wonderful run and a great dinner to follow. Thanks for inviting me Ben!
Thursday Mar 6, 2014 #
Running 1:10:00 [3] 15.0 km (4:40 / km)
I wanted to do hill reps today but my legs felt too damn tired. So I passed and did a run through Villalba and Moral. A bit of climb but not too bad.
Wednesday Mar 5, 2014 #
Running 45:00 [3] 9.0 km (5:00 / km)
A very relaxing jog from school to Manzanares. Ran with a headlamp because I left school so late.
I won't be able to make it to the FEDOboy training tomorrow because no buses go where they are heading. Plan is for Forest Hill Reps then. Good thing we have a double training in Peguerinos.
I won't be able to make it to the FEDOboy training tomorrow because no buses go where they are heading. Plan is for Forest Hill Reps then. Good thing we have a double training in Peguerinos.
Tuesday Mar 4, 2014 #
4 PM
Running 2:00:01 [3] 26.09 km (4:36 / km) +298m 4:21 / km
Run home from school. Lots of wind. Nothing special today. I tried out a new route. Fewer puddles and great views. I like. I will repeat. Now I will sleep.
Sunday Mar 2, 2014 #
Orienteering 52:40 [4] ***** 5.4 km (9:45 / km) +350m 7:22 / km
spiked:19/22c
This was a difficult course. Lots of rock detail. Although I am very happy because normally me and detailed rocky areas don't mix too well. A big limiting factor was trying to run down on wet rock. That's very slow.
On my number nine I had an interesting problem. My map had gotten a fold in it. The fold just happened to go directly number nine and its corresponding circle. So I had no details of nine as I ran towards it. I tried unsuccesfully to get the fold out of it while running. That just happened to be the control where I lost 3 minutes :( I should have stopped running, flattened the fold, and then continued. Ten seconds would have been better than 3 minutes.
There was a Finn, who apparently had some aspirations of making the national team, that deciced I was running well enough to follow me. Whoa... that's a first. Needless to say he didn't make the national team. I am not at that level yet. But it's good to have some Scandanavians following me and not the other way around. He also had trouble sticking with me on the uphills. I think the Forest Hill Reps are having a good effect.
On my number nine I had an interesting problem. My map had gotten a fold in it. The fold just happened to go directly number nine and its corresponding circle. So I had no details of nine as I ran towards it. I tried unsuccesfully to get the fold out of it while running. That just happened to be the control where I lost 3 minutes :( I should have stopped running, flattened the fold, and then continued. Ten seconds would have been better than 3 minutes.
There was a Finn, who apparently had some aspirations of making the national team, that deciced I was running well enough to follow me. Whoa... that's a first. Needless to say he didn't make the national team. I am not at that level yet. But it's good to have some Scandanavians following me and not the other way around. He also had trouble sticking with me on the uphills. I think the Forest Hill Reps are having a good effect.
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
Warm up/Cool down
Saturday Mar 1, 2014 #
Event: Portugal O'Meeting (POM)
Running warm up/down 20:00 [3] 4.3 km (4:39 / km)
Warm up/cool down for the race.
Orienteering race 1:15:28 [4] **** 9.1 km (8:18 / km) +210m 7:26 / km
spiked:13/29c
This was an ok course. I had mistakes on most controls, ranging from 10 seconds of error to several minutes. I've run better. Major factors that caused the errors:
-Running wayyyyy too fast and not reading the details clearly.
-Large groups of people standing around the control that took me out of my zone. This was a problem as I got close to the control. If I had followed my instincts then this wouldn't have been a problem. The control was always in the spot that I thought it was... I just needed to follow through with it.
-Losing contact with the map. This was a actually a mixture of the above two reasons. At any rate, orienteering doesn't go well when you stop looking at the map. Lesson learned... again.
-Running wayyyyy too fast and not reading the details clearly.
-Large groups of people standing around the control that took me out of my zone. This was a problem as I got close to the control. If I had followed my instincts then this wouldn't have been a problem. The control was always in the spot that I thought it was... I just needed to follow through with it.
-Losing contact with the map. This was a actually a mixture of the above two reasons. At any rate, orienteering doesn't go well when you stop looking at the map. Lesson learned... again.