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Training Log Archive: Gswede

In the 31 days ending Jan 31, 2015:

activity # timemileskm+mload
  Cycling25 38:35:00 539.35(14.0/h) 868.0(22.5/h) 550676.0
  Running18 17:00:00 125.52(8:08) 202.0(5:03) 900327.0
  Orienteering9 10:49:36 51.39(12:38) 82.7(7:51) 1140211.4
  Total39 66:24:36 716.25(5:34) 1152.7(3:27) 25901214.4

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Saturday Jan 31, 2015 #

10 AM

Cycling 1:20:00 [3] 21.0 km (15.8 kph)

Riding to Hoyo de Manzanares for the Liga Madrid.
12 PM

Orienteering race 1:27:05 [3] 8.6 km (10:08 / km) +350m 8:25 / km

Liga Madrid in Hoyo de Manzanares.

The race was ok. Not good, but not bad.

I warmed up according to my plan and then focused on executing my plan in the race but mistakes kept cropping up everywhere.

Most common mistakes in this race were:
-Not reading the map accurately (although it may have been because some parts of the map were not completely accurate)
-A few slow route choices
-Not thinking clearly (My mind was foggy from the bike ride, some pre-race food would have been good)

Total error time: 15 minutes
1 PM

Orienteering 30:00 [3] 4.0 km (7:30 / km)

Control pick up.
4 PM

Cycling 25:00 [3] 11.0 km (26.4 kph)

Downhill ride to the Mad Night.
7 PM

Orienteering race 1:22:14 [3] 4.6 km (17:53 / km) +240m 14:11 / km

3rd Mad Night in Canto del Pico

Whoa, this was a very technically difficult, night race, but I did fairly well for me.

I finished 2nd in the Lobos (Wolves) category behind Rorri. I came in just a minute before Juanma.

I warmed up correctly but I made a few key mistakes:

-Following an incorrect bearing
-Taking slow routes at the beginning (I decided to take trails after a certain point)
-Poorly attacking short controls

Total Error time: 25+ minutes (But this was pretty good compared to everyone.)

8 PM

Orienteering 20:00 [3] 2.0 km (10:00 / km)

Control Pick up
9 PM

Cycling 15:00 [3] 4.0 km (16.0 kph)

Ride to Torrelodones and then the FEDOapartment.

Friday Jan 30, 2015 #

Running 45:00 [3] 9.0 km (5:00 / km)

Easy run around town with 5x20/40's

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute.

Thursday Jan 29, 2015 #

Running 45:00 [3] 9.0 km (5:00 / km)

An attempted interval session. I wanted to do the tri-intervals I had planned in my log but the wind and rain was going wayyyy too hard. A constant west to east wind of 40 kph and gusts of 80 kph. It was difficult for me to even keep my balance in those conditions. I made it through one set before deciding it made more sense to just do an easy run.

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute.

Wednesday Jan 28, 2015 #

Running 35:00 [3] 7.0 km (5:00 / km)

Commute with 5x20/40's

Running 35:00 [3] 7.0 km (5:00 / km)

Commute with 5x20/40's.

Tuesday Jan 27, 2015 #

Running 35:00 [3] 7.0 km (5:00 / km)

Commute
8 AM

Running 35:00 [3] 7.0 km (5:00 / km)

10 minute warm-up, 20 minute tempo, 5 minute cool-down.

Monday Jan 26, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute

Sunday Jan 25, 2015 #

Running 1:05:00 [3] 14.0 km (4:39 / km)

Cross Don Bosco in Carabanchel.
5.2k in17:25. I took the lead and then Javier Martinez, Chema Martinez's brother, decided to take it back. I held my pace for the rest of the race. The course was a flat park. The rest of the day was spent cheering my students on.

Saturday Jan 24, 2015 #

Orienteering 30:00 [3] 4.5 km (6:40 / km)

A short course in Moral. My legs were feeling quite heavy so I tried to make my run faster by focusing on fast route choices. I didn't even have one mistake. The Cabeza Mediana map in that area reads reallllly well. But I was also so surprised I was reading it that well.

Cycling 1:05:00 [2] 30.0 km (27.7 kph)

Riding to Moral and then back to Manza.

Friday Jan 23, 2015 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +500m 4:08 / km

I wanted to do an 80 minute mountain run, unfortunately the day's schedule didn't let me have those extra 20 minutes. At any rate I did a nice run up to La Hoya de San Blas. Beautiful area, lots of snow, and not a soul in sight. It is now my favorite spot in La Sierra de Guadarrama.

Cycling 50:00 [2] 20.0 km (24.0 kph)

Commuting and getting closer to La Hoya de San Blas.

Thursday Jan 22, 2015 #

Orienteering (Sprint Intervals) 55:00 [4] 11.0 km (5:00 / km)

Sprint intervals in Manzanares.
The course was three loops, 2 short loops with 2 minute jog in between, then a 5 minute jog to a new star and a long loop. Did this at night with a headlamp to read the map. Was going quite fast.

Times:
4:27
5:48
11:49

Cycling 30:00 [2] 14.0 km (28.0 kph)

Commuting

Wednesday Jan 21, 2015 #

Running 40:00 [3] 8.0 km (5:00 / km)

Commute with 5x20/40's.

Running 40:00 [3] 8.0 km (5:00 / km)

Commute with 5x20/40's

Tuesday Jan 20, 2015 #

Running 40:00 [3] 8.0 km (5:00 / km)

Commute with 5x20/40's

Running 40:00 [3] 8.0 km (5:00 / km)

Commute with 5x20/40's

Sunday Jan 18, 2015 #

Cycling 50:00 [3] 22.0 km (26.4 kph)

Piso Fedoboy to P. Pio. Then Villalba to Manza.

Orienteering 2:45:00 [3] 20.0 km (8:15 / km)

Control placement and pick up for the Multiaventura race in El Pardo. Man the detailed contours in El Pardo suck at 1:15.

Saturday Jan 17, 2015 #

Orienteering 1:15:17 [3] 12.0 km (6:16 / km) +550m 5:06 / km

Long course in Arganda del Rey. 9.6k 515m

3rd place behind Rorri (1:14:29) and Luis Nog (1:08:xx)
A very strong performance for me. Luis caught me at number ten and that increased our competitive pace but we never just followed each other. On several we took separate routes and arrived at the control at the same time. On 14 Luis made a 2 minute error and I navigated to it perfectly. But then I made a dumb route choice which brought us back together.

Things I did well:
A good warm up while I focused on the four things I had to do and how I would carry them out. They were: find the start triangle quickly but calmly, acquire and maintain map contact throughout the race, read the map, and make fast route choices "full speed, no mistakes" style. I executed this the whole course. I believe my good perfomance is due to this execution. When I did lose map contact I recovered it relatively quickly.

Total error time: 2:30
Errors:
-Losing map contact at important navigational points.
-Poor route choices

No routes.

https://drive.google.com/file/d/0B64jd3d3gSP7U2JUd...

https://drive.google.com/file/d/0B64jd3d3gSP7T2dmO...

Cycling 40:00 [3] 21.0 km (31.5 kph)

Manza to Colmenar then Nuevos Ministerios to La Blume.

Friday Jan 16, 2015 #

Running 1:10:00 [3] 14.0 km (5:00 / km)

Easy run up to Canto Cochino along the Manzanares, then back over Quebrantaherraduras, and then home. Testing out my new Merrel Trail Gloves. They feel really good. Light snow on the run today. So winter does exist in Spain... at least in the mountains.

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commuting

Thursday Jan 15, 2015 #

Running 1:10:00 [4] 13.0 km (5:23 / km)

Workout A at the lake. Hills 4x (30 secs, 60 secs, 90 secs) 30 second jog between reps and jog back to start between sets. The jog back was between 4 and 5 minutes.

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commuting

Wednesday Jan 14, 2015 #

8 AM

Running 40:00 [3] 8.0 km (5:00 / km)

Commuting to school.
6 PM

Running 40:00 [3] 8.0 km (5:00 / km)

Running back home.

Tuesday Jan 13, 2015 #

8 AM

Running 40:00 [3] 8.0 km (5:00 / km)

Running to school
5 PM

Running 40:00 [3] 8.0 km (5:00 / km)

Running back to Manza.

Monday Jan 12, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute

Sunday Jan 11, 2015 #

Orienteering 1:45:00 [3] 16.0 km (6:34 / km)

Streamer placing for my club's race next week in El Pardo.

Cycling 2:00:00 [3] 50.0 km (25.0 kph)

Out and back to El Pardo and then back to Manzanares.

Saturday Jan 10, 2015 #

Running 1:20:00 [3] 14.0 km (5:43 / km) +400m 5:00 / km

I went out for an easy hour and it turned into a bit more. Oh well. The adventure of exploring a new trail was worth it.

Cycling 1:00:00 [3] 25.0 km (25.0 kph)

Getting down to Madrid.

Friday Jan 9, 2015 #

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute

Running 1:05:00 [3] 12.0 km (5:25 / km)

Workout day at the lake. I did the tri-intervals today. Only two sets since my legs weren't feeling it.

Times:
3:24
5:08
3:15
3:26
5:04
3:25

Thursday Jan 8, 2015 #

Running 1:00:00 [3] 13.0 km (4:37 / km)

Easy run around Manza with 8x20/40's.

Cycling 30:00 [3] 14.0 km (28.0 kph)

Commute

Wednesday Jan 7, 2015 #

Cycling 1:00:00 [3] 20.0 km (20.0 kph)

Errands around Manza and then taking the bike to the shop in Soto.

Tuesday Jan 6, 2015 #

Cycling 1:30:00 [3] 25.0 km (16.7 kph)

Riding around Madrid and then from Colmenar back to Manza.

Monday Jan 5, 2015 #

Cycling 8:00:00 [3] 180.0 km (22.5 kph)

I was planning on only going from Cuenca to Arganda and then taking the metro from there. But when they told me I had to wait two hours before I could get on with a bike. I said screw it. I will bike to Madrid. And I saw the dark industrial underbelly of Madrid. Whoa... At one point I had to cross an old train bridge that had a pedestrian section... about half a meter wide. For 100 meters. At night. Woo hoo! Adventure!

Sunday Jan 4, 2015 #

Cycling 3:30:00 [3] 60.0 km (17.1 kph) +550m

Cuenca up to La Ciudad Encantada and then back down. Really quickly back down.

Saturday Jan 3, 2015 #

Cycling 7:30:00 [3] 150.0 km (20.0 kph)

Day 2: Guadalajara to Cuenca. Also titled, Wow there are more hills than I saw on the map.

Friday Jan 2, 2015 #

Note

Today I am starting my bike trip to Cuenca and La Ciudad Encantada. Lots of kilometers to put in every day. It's gonna be fun! The warm weather makes it much more enjoyable.

Cycling 3:30:00 [3] 85.0 km (24.3 kph)

Ride to Alcala from Manzanares. At one point I was on a quiet country road when suddenly it became a scary highway. The map didn't help me there.

Thursday Jan 1, 2015 #

Cycling 40:00 [2] 18.0 km (27.0 kph)

From Manzanares to Colmenar.

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