Training Log Archive: GswedeIn the 31 days ending May 31, 2015:
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Sunday May 31, 2015 #
Orienteering 42:00 [3] **** 5.5 km (7:38 / km)
Corridor on Peguerinos map #4
This was fun to do first thing in the morning. I purposefully went out of the corridor to not bother some cows and their calves... annnnnd then it was really hard to get back into it. But I did. I just needed a very clear point feature.
https://drive.google.com/file/d/0B64jd3d3gSP7bkwwW...
This was fun to do first thing in the morning. I purposefully went out of the corridor to not bother some cows and their calves... annnnnd then it was really hard to get back into it. But I did. I just needed a very clear point feature.
https://drive.google.com/file/d/0B64jd3d3gSP7bkwwW...
Orienteering 31:05 [3] **** 4.3 km (7:14 / km)
spiked:15/15c
Multi-technique on Peguerinos Map #5
This was great. I did know where all the controls were, so I focused on perfect execution. I got that good orienteering flow feeling. Smooth, relaxed yet active, focused.
I also fixed the mistake from yesterday. This is a really good exercise. I wish I could rerun all the mistakes I've made and learn from them.
I did the corridor in reverse so at least it would be a little different.
https://drive.google.com/file/d/0B64jd3d3gSP7RjYye...
This was great. I did know where all the controls were, so I focused on perfect execution. I got that good orienteering flow feeling. Smooth, relaxed yet active, focused.
I also fixed the mistake from yesterday. This is a really good exercise. I wish I could rerun all the mistakes I've made and learn from them.
I did the corridor in reverse so at least it would be a little different.
https://drive.google.com/file/d/0B64jd3d3gSP7RjYye...
Cycling 1:00:00 [2] 14.0 km (14.0 kph) +200m
200 meters of climb out of Peguerinos and then a 650 meter downhill into El Escorial. I think I will need new brakes on my bike.
Cycling 47:00 [2] 20.0 km (25.5 kph)
The ride back home from Villalba. I am TIRED and HAPPY!
Saturday May 30, 2015 #
Orienteering 42:00 [3] *** 5.7 km (7:22 / km)
spiked:17/19c
A decent run on Peguerinos map #1
All details were removed except for vegetation, rocks, and contours. Technically streams were there but that doesn't mean much this time of year.
Did this as a mass start. Good to have that pressure.
This was a good course to practice systematic orienteering. Every time I made a mistake I slowed down and made sure to keep a pace at which I was practicing perfect orienteering.
Big positive. I had to simplify the rocky areas in order to get through quickly. At first I was reading too much and then I decided to simplify and get through it fast.
I also decided to camp out in Peguerinos to get in more training.
https://drive.google.com/file/d/0B64jd3d3gSP7MzVpY...
All details were removed except for vegetation, rocks, and contours. Technically streams were there but that doesn't mean much this time of year.
Did this as a mass start. Good to have that pressure.
This was a good course to practice systematic orienteering. Every time I made a mistake I slowed down and made sure to keep a pace at which I was practicing perfect orienteering.
Big positive. I had to simplify the rocky areas in order to get through quickly. At first I was reading too much and then I decided to simplify and get through it fast.
I also decided to camp out in Peguerinos to get in more training.
https://drive.google.com/file/d/0B64jd3d3gSP7MzVpY...
Orienteering 38:34 [3] **** 4.3 km (8:58 / km)
spiked:12/15c
Multi-technique course on Peguerinos map #2
I did everything quite well on this course except for the last two controls. I read the rocks wrong and entered the wrong reentrant... and my course finished there.
This was also done as a mass start and we were rolling fast. Really good to have competition out there.
https://drive.google.com/file/d/0B64jd3d3gSP7N1pGQ...
I did everything quite well on this course except for the last two controls. I read the rocks wrong and entered the wrong reentrant... and my course finished there.
This was also done as a mass start and we were rolling fast. Really good to have competition out there.
https://drive.google.com/file/d/0B64jd3d3gSP7N1pGQ...
Orienteering 31:30 [3] **** 4.2 km (7:30 / km)
Corridor on Peguerinos map #3
Really great training. The corridor continually got smaller and smaller. It made it really tough to do it well. Especially at the end where there were so few details. Also some logging has been done in the final section which has significantly changed the mapping in that area.
https://drive.google.com/file/d/0B64jd3d3gSP7SkZyb...
Really great training. The corridor continually got smaller and smaller. It made it really tough to do it well. Especially at the end where there were so few details. Also some logging has been done in the final section which has significantly changed the mapping in that area.
https://drive.google.com/file/d/0B64jd3d3gSP7SkZyb...
8 AM
Cycling 45:00 [2] 20.0 km (26.7 kph)
Riding to the station in Villalba.
Friday May 29, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Running 1:20:00 [3] 19.0 km (4:13 / km) +240m 3:58 / km
A relatively short long run out on the Vias Pecuarias around Manzanares and Soto.
Thursday May 28, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Running 20:00 [3] 4.0 km (5:00 / km)
Warm up and cool down.
Running 30:00 [4] 7.7 km (3:54 / km)
Tempo run next to the lake. Legs are feeling quite strong. I didn't want to push it since I haven't done a tempo in while. I could probably push this pace down a bit more.
Also, something I contemplated on my tempo. Who is named Bingo: the farmer or the dog?
Also, something I contemplated on my tempo. Who is named Bingo: the farmer or the dog?
Wednesday May 27, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Tuesday May 26, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Commute
Running 45:00 [3] 10.0 km (4:30 / km)
Easy run around my house. Finished with 10x20/40's, core and plyometrics.
Monday May 25, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Commute
Sunday May 24, 2015 #
Orienteering 47:23 [4] 5.1 km (9:17 / km) +350m 6:55 / km
A middle on a really great map with a great course in Cuenca. I ran well except for three mistakes.
Error time: 3:30
Errors:
-Running off bearing/with no guidance and running into a parallel reentrant (12)
-Misreading an area with two cliffs and running up when I had to run down (13-14)
-Getting mixed up about reentrants on a short control.
Causes:
-Exited the control with a plan but not one which had much thought. Didn't anticipate the possibility of a parallel error.
-My head was in a mess from the previous mistake. I was practicing rushed orienteering, not accurate, systematic orienteering.
-There were a lot of controls in a small area, I should have looked for another feature to lead me in.
Solutions:
I think the best solution for all of these mistakes is to practice focus/concentration. Also systematic orienteering, that is to say, go as slow as I need to without making mistakes. And increase that safe speed over time.
https://drive.google.com/file/d/0B64jd3d3gSP7STlPa...
Error time: 3:30
Errors:
-Running off bearing/with no guidance and running into a parallel reentrant (12)
-Misreading an area with two cliffs and running up when I had to run down (13-14)
-Getting mixed up about reentrants on a short control.
Causes:
-Exited the control with a plan but not one which had much thought. Didn't anticipate the possibility of a parallel error.
-My head was in a mess from the previous mistake. I was practicing rushed orienteering, not accurate, systematic orienteering.
-There were a lot of controls in a small area, I should have looked for another feature to lead me in.
Solutions:
I think the best solution for all of these mistakes is to practice focus/concentration. Also systematic orienteering, that is to say, go as slow as I need to without making mistakes. And increase that safe speed over time.
https://drive.google.com/file/d/0B64jd3d3gSP7STlPa...
Saturday May 23, 2015 #
Running 1:10:00 [3] 14.0 km (5:00 / km)
Running around our campsite in Cuenca. I got to explore a place called Las Torcas. This is now one of my favorite places in Spain.
https://www.google.es/search?q=las+torcas&source=l...
https://www.google.es/search?q=las+torcas&source=l...
Friday May 22, 2015 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Run through CDC with Luis N. We stayed off trails for the most part. This was pretty fun. An especially good way to relax after my oral Spanish exam.
Thursday May 21, 2015 #
Cycling 15:00 [2] 7.0 km (28.0 kph)
Commute
Running 45:00 [3] 8.0 km (5:38 / km)
Easy run home from school. Needed to take a rest day today. Legs are feeling like crap.
Wednesday May 20, 2015 #
Orienteering 1:05:00 [3] *** 9.0 km (7:13 / km) +500m 5:39 / km
A series of downhill courses in Cab Med with Luis N.
Neither he nor I were very satisfied with the quality of the courses. But it was something. I cut out one of the downhills because my legs were feeling quite shot from yesterday.
Difficult to calculate my errors. I do know that I continually overran controls. I can expect this when doing downhills. Two solutions: slow down or stop earlier. Stopping earlier is the better option so I can maintain a fast pace.
https://drive.google.com/file/d/0B64jd3d3gSP7YWc5a...
Neither he nor I were very satisfied with the quality of the courses. But it was something. I cut out one of the downhills because my legs were feeling quite shot from yesterday.
Difficult to calculate my errors. I do know that I continually overran controls. I can expect this when doing downhills. Two solutions: slow down or stop earlier. Stopping earlier is the better option so I can maintain a fast pace.
https://drive.google.com/file/d/0B64jd3d3gSP7YWc5a...
Cycling 1:45:00 [2] 41.0 km (23.4 kph)
Commuting and then getting out to Cab Med.
Tuesday May 19, 2015 #
Cycling 45:00 [3] 20.0 km (26.7 kph)
Commute and then riding to the entrance of La Pedri.
Running 1:42:00 [4] 16.0 km (6:23 / km) +800m 5:06 / km
Great workout in La Pedri with Eli and 4 other guys. We had a really strong group of pro to semi-pro mountain runners out there. Workout was 7x3 minutes on 1 minute rest. First 2 were uphill, next 2 were on rolling singletrack, and final 3 were blazing downhill. I was by far the strongest out there... today at least. Good to be in shape.
Monday May 18, 2015 #
Cycling 30:00 [3] 14.0 km (28.0 kph)
Commute.
Sunday May 17, 2015 #
Cycling 1:40:00 [2] 40.0 km (24.0 kph)
Riding to Villalba and then back home.
Orienteering 29:40 [3] *** 4.5 km (6:36 / km)
Almorox Sunday training part 1
Corridor and control picking exercise to warm up while Alberto was placing controls. I was happy to do the corridor since it works on the skills that I really need to develop in orienteering. I skipped over a section of the corridor as you can see on the map. I was unsure in that area... I need to check my compass when that happens, I was going in a very wrong direction.
https://drive.google.com/file/d/0B64jd3d3gSP7cUVkN...
Corridor and control picking exercise to warm up while Alberto was placing controls. I was happy to do the corridor since it works on the skills that I really need to develop in orienteering. I skipped over a section of the corridor as you can see on the map. I was unsure in that area... I need to check my compass when that happens, I was going in a very wrong direction.
https://drive.google.com/file/d/0B64jd3d3gSP7cUVkN...
Orienteering 27:39 [4] **** 4.1 km (6:45 / km)
spiked:8/11c
Almorox Sunday Training part 2
We did this as a mass start with forking between the 7 guys present. Rorri, Jorge, Cosme, Carlos, Diego, Jesús, and me. This terrain is great for this type of training because you can run REALLY fast but you need to be careful when you get into the rocks. There's so much detail in there that you either need to read carefully or look for very obvious reference features.
I messed up on a few controls partly because there were these long orange leaves on the ground that looked exactly like our streamers and partly because I overran a few controls. I was going much faster than I thought I would on many sections.
I won the course by about 25 seconds over Rorri and then several minutes over the other guys. It feels good to improve and have an idea of what I am doing.
Error time: 2:40
Errors:
-Going off bearing
-Overrunning the controls.
Causes:
-Running too fast.
Solutions:
Running fast is very good. I like running fast. But I need to run fast and know where I am going. So I need to run fast from big feature to big feature. Simplification baby. As the philosophy states: full speed, no mistakes.
https://drive.google.com/file/d/0B64jd3d3gSP7REtfc...
We did this as a mass start with forking between the 7 guys present. Rorri, Jorge, Cosme, Carlos, Diego, Jesús, and me. This terrain is great for this type of training because you can run REALLY fast but you need to be careful when you get into the rocks. There's so much detail in there that you either need to read carefully or look for very obvious reference features.
I messed up on a few controls partly because there were these long orange leaves on the ground that looked exactly like our streamers and partly because I overran a few controls. I was going much faster than I thought I would on many sections.
I won the course by about 25 seconds over Rorri and then several minutes over the other guys. It feels good to improve and have an idea of what I am doing.
Error time: 2:40
Errors:
-Going off bearing
-Overrunning the controls.
Causes:
-Running too fast.
Solutions:
Running fast is very good. I like running fast. But I need to run fast and know where I am going. So I need to run fast from big feature to big feature. Simplification baby. As the philosophy states: full speed, no mistakes.
https://drive.google.com/file/d/0B64jd3d3gSP7REtfc...
Saturday May 16, 2015 #
Cycling 30:00 [3] 14.0 km (28.0 kph)
Biking to Soto and back.
Running 1:40:00 [3] 15.0 km (6:40 / km) +980m 5:02 / km
Saturday morning climb up to La Najarra from Fuente del Cura with Eli and Claudio. This workout was thought up by Eli. 3x8minutes at high intensity followed by a 3 minute rest. 8 minutes at high intensity while climbing a mountain is not an easy task. Started at 1150 and climbed to 2140. Wind was going very hard at the top.
This was a great way to start the day.
This was a great way to start the day.
Friday May 15, 2015 #
Cycling 2:00:00 [2] 54.0 km (27.0 kph)
Commute and then biking to Alpedrete and back home.
Orienteering 30:45 [4] *** 4.5 km (6:50 / km) +110m 6:05 / km
spiked:16/18c
Middle Distance in Alpedrete
Relatively easy map. Very fast, but with lots of rock detail to slow down reading.
The exercise was attackpoint practice. I blacked out circles around the control circle. On terrain it was about 30-40 meters around the control circle. So I had to look for attackpoints outside of that black area. On the first controls I relied too much on reading in that black area and got lost. Otherwise this was a good exercise to focus on choosing attackpoints. Important yet simple note, don't use a rock as an attackpoint in an area filled with rocks. The attackpoint has to stand out from the surrounding area.
https://drive.google.com/file/d/0B64jd3d3gSP7NDl3S...
Relatively easy map. Very fast, but with lots of rock detail to slow down reading.
The exercise was attackpoint practice. I blacked out circles around the control circle. On terrain it was about 30-40 meters around the control circle. So I had to look for attackpoints outside of that black area. On the first controls I relied too much on reading in that black area and got lost. Otherwise this was a good exercise to focus on choosing attackpoints. Important yet simple note, don't use a rock as an attackpoint in an area filled with rocks. The attackpoint has to stand out from the surrounding area.
https://drive.google.com/file/d/0B64jd3d3gSP7NDl3S...
Thursday May 14, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Running 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km
Tri-intervals.
Great workout. First intervals in a while so legs were a little rusty. But it was quite good all things considered. Read a map during the rests. 1:30 rest between reps, 3:00 rest between sets.
Times:
3:13 (I set a range of 3:25-3:35 because of the wind, so this wasn't the best start.)
4:24 +66 meters
2:51 -66
3:25 (Much better)
4:44 +66
2:50 -66
Great workout. First intervals in a while so legs were a little rusty. But it was quite good all things considered. Read a map during the rests. 1:30 rest between reps, 3:00 rest between sets.
Times:
3:13 (I set a range of 3:25-3:35 because of the wind, so this wasn't the best start.)
4:24 +66 meters
2:51 -66
3:25 (Much better)
4:44 +66
2:50 -66
Wednesday May 13, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Running 55:00 [3] 12.5 km (4:24 / km)
Easy run on the Vías Pecuarias around town. 10x20/40's.
Tuesday May 12, 2015 #
Cycling 30:00 [2] 14.0 km (28.0 kph)
Running 55:00 [3] 12.0 km (4:35 / km)
Easy run exploring Dehesa Boyal. Cool place for a map. 10x20/40's. 2xCore/plyometrics.
Monday May 11, 2015 #
Cycling 30:00 [3] 14.0 km (28.0 kph)
Commute.
Sunday May 10, 2015 #
Cycling 1:00:00 [3] 30.0 km (30.0 kph)
Riding to Cab Med and back.
Orienteering 1:01:05 [3] 6.0 km (10:11 / km) +350m 7:53 / km
The failed course from earlier this week. This time it went quite well. Just couldn't run fast. I am not entirely sure why. My legs felt tired.
So something I noticed after analyzing both the day course and the failed course is that I had a similar approach to both the night course and day course. This is wrong. I was relying too much on features during the night-O and went way off course in a few cases. For night-o's, I think I need to focus on a few key features that give me high confidence and rely more on my compass. This could also be true for daytime courses with few features.
So something I noticed after analyzing both the day course and the failed course is that I had a similar approach to both the night course and day course. This is wrong. I was relying too much on features during the night-O and went way off course in a few cases. For night-o's, I think I need to focus on a few key features that give me high confidence and rely more on my compass. This could also be true for daytime courses with few features.
Saturday May 9, 2015 #
Running 1:25:00 [3] 16.0 km (5:19 / km) +360m 4:47 / km
Long run out in the Pedri. I gradually got faster and faster. Started at 5min/k and finished at 3:45min/k. Feeling strong.
Friday May 8, 2015 #
Running 30:00 [3] 7.0 km (4:17 / km)
I had a tempo planned but my legs felt terrible. I also didn't have much time. So I decided an easy run would be the best choice.
Cycling 30:00 [2] 14.0 km (28.0 kph)
Thursday May 7, 2015 #
Running 50:00 [3] 12.0 km (4:10 / km)
Easy run going out towards Soto. 10x20/40's. 1xCore and Plyometrics.
Cycling 30:00 [2] 14.0 km (28.0 kph)
Wednesday May 6, 2015 #
Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
A failed attempt at a night-o with Richi and Luis. I think my brain was fried after work and I just couldn't think straight. I am going to try again on Sunday.
Cycling 1:30:00 [2] 45.0 km (30.0 kph)
Tuesday May 5, 2015 #
Running 50:00 [3] 12.0 km (4:10 / km)
Easy run on trails around the lake. 10x20/40's. 1xCore and Plyometrics.
Cycling 30:00 [2] 14.0 km (28.0 kph)
Sunday May 3, 2015 #
Orienteering 10:01 [4] 2.6 km (3:51 / km) +10m 3:47 / km
A fun run after the Madrid Interscholastic Champ's Mixed Sprint Relays. We did a Coaches' race. The kids got pretty excited about their coaches racing each other. I missed the mass start by about 15 seconds, but I still beat the next guy by 30 seconds. I definitely need to get back to workouts. I just couldn't run at a fast enough pace.
Orienteering 1:10:00 [4] **** 12.0 km (5:50 / km) +350m 5:05 / km
spiked:21/23c
Sprint Intervals in Altos de La Solana with Luis Nog and Carlos Raico.
This course was set up by Thierry and company and had the blue streamers out there still. Very fun course.
Luis did about 4 mass starts between the two of us. It was pretty good to get that competitive spark going between the two of us. Luis ended up beating me on all 4 sections, but not by much and I held my own for a lot of the course.
It was night by the end and I had to skip the last two since I just could not read the map.
Error time: 1:30
Errors:
-Lacking a good attackpoint and thus stopping too early.
Solutions:
Prioritize attackpoints/reference points.
This course was set up by Thierry and company and had the blue streamers out there still. Very fun course.
Luis did about 4 mass starts between the two of us. It was pretty good to get that competitive spark going between the two of us. Luis ended up beating me on all 4 sections, but not by much and I held my own for a lot of the course.
It was night by the end and I had to skip the last two since I just could not read the map.
Error time: 1:30
Errors:
-Lacking a good attackpoint and thus stopping too early.
Solutions:
Prioritize attackpoints/reference points.
Saturday May 2, 2015 #
Orienteering 30:00 [4] *** 4.6 km (6:31 / km) +160m 5:33 / km
spiked:20/22c
Unofficial Middle Race in Chinchilla de Monte Aragon.
Fun race, but it was hot! 30 degrees with plenty of sun when I started. Andreu won the race in 23 minutes. I ran 30, but in race and cooler morning temps I could have possibly done 26.
Error time: 0:45
Errors:
-Overreading the details in an area filled with cliffs.
Solutions:
-When I am in an area filled with one feature, don't use that feature to navigate, look for the features that stand out.
Fun race, but it was hot! 30 degrees with plenty of sun when I started. Andreu won the race in 23 minutes. I ran 30, but in race and cooler morning temps I could have possibly done 26.
Error time: 0:45
Errors:
-Overreading the details in an area filled with cliffs.
Solutions:
-When I am in an area filled with one feature, don't use that feature to navigate, look for the features that stand out.
Orienteering 17:30 [4] *** 2.6 km (6:44 / km) +110m 5:33 / km
spiked:17/19c
Unofficial University Sprint in Chinchilla.
This was quite an uninspired sprint in town. I tried getting myself excited to compete with the guys times, but I wasn't able to push to the limit. The sprint was full of fast changes and my legs were really feeling all the speed changes after 2k of that.
Error time: 0:20
Errors:
-Taking the wrong street
-Overrunning the control
Solution:
-READ THE MAP!
This was quite an uninspired sprint in town. I tried getting myself excited to compete with the guys times, but I wasn't able to push to the limit. The sprint was full of fast changes and my legs were really feeling all the speed changes after 2k of that.
Error time: 0:20
Errors:
-Taking the wrong street
-Overrunning the control
Solution:
-READ THE MAP!
Friday May 1, 2015 #
Orienteering 1:00:00 [3] 11.0 km (5:27 / km)
Unofficial race in La Marmota in Albacete. I wasn't sure if I could cross the fields so I didn't and ended up adding 2-3 minutes onto my time. You could cross them. I ran 55:30 for 7.8k. Andreu ran 50 and Richi 51. So I was right with them.
Error time: 3:00
Errors:
-I didn't pay attention to the details I had in areas with few features.
Solutions:
-In areas with few features. I have to take full advantage of the features I do have.
Error time: 3:00
Errors:
-I didn't pay attention to the details I had in areas with few features.
Solutions:
-In areas with few features. I have to take full advantage of the features I do have.