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Training Log Archive: Gswede

In the 31 days ending Aug 31, 2015:

activity	#	time	miles		km		+m				load
Cycling	12	12:40:00	144.78	(11.4/h)	233.0	(18.4/h)	300				198.0
Running	11	6:35:00	52.51	(7:31)	84.5	(4:40)					118.5
Orienteering	6	4:08:09	22.06	(11:15)	35.5	(6:59)		24 /	26c	92%	86.0
Total	22	23:23:09	219.34	(6:24)	353.0	(3:58)	300	24 /	26c	92%	402.5

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Monday Aug 31, 2015 #

Running 50:00 [3] 10.0 km (5:00 / km)

Easy run with Rorri in Parque del Oeste. Quite slow. One pick-up to chase a cat. He liked the adrenaline.

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

Commuting. I could tell people were back from vacation today. The trip back in the afternoon was crowded. Luckily I can get past the traffic piled up at a light easily on my bike.

Sunday Aug 30, 2015 #

Running 1:05:00 [3] 15.0 km (4:20 / km)

Run down to CDC. My calves are feeling weird. I think they don't like all the rest.

Friday Aug 28, 2015 #

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

Commuting

Thursday Aug 27, 2015 #

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

Commuting

Wednesday Aug 26, 2015 #

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

Commuting

Tuesday Aug 25, 2015 #

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

Commuting

Monday Aug 24, 2015 #

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

Commuting

Running 30:00 [3] 5.0 km (6:00 / km)

Running with Gema through Madrid and then Retiro. Quite a relaxed pace.

Sunday Aug 23, 2015 #

Cycling 55:00 [3] 16.0 km (17.5 kph)

I took the flat route back from Bishop's Castle to Church Stretton, which still had some sizeable climbs. Not bad after a night of wedding festivities and dancing. Oh my word, the dancing.

Saturday Aug 22, 2015 #

Cycling 1:20:00 [3] 17.0 km (12.8 kph) +300m

Ride up and over the Long Mynd on the way to Bendover's and Franchi's wedding. Not bad after sleeping for 3.5 hours in Manchester airport

Friday Aug 21, 2015 #

Cycling 1:00:00 [2] 20.0 km (20.0 kph)

Commuting

Thursday Aug 20, 2015 #

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

Made it down to Casa de Campo. Not close to Tribunal. :(

Wednesday Aug 19, 2015 #

Cycling 55:00 [3] 20.0 km (21.8 kph)

Commuting. Less getting lost. But still a little bit.

Tuesday Aug 18, 2015 #

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

Commuting. Didn't get lost today!

Running 45:00 [3] 10.0 km (4:30 / km)

Run through parque del oeste. Calves are quite tight. Probably from not running too much.

Monday Aug 17, 2015 #

Cycling 1:30:00 [3] 20.0 km (13.3 kph)

Commuting complemented with getting lost four times. Damn side streets. Memory-O's 40 minutes after the fact are tough!

Sunday Aug 16, 2015 #

Running 45:00 [3] 10.0 km (4:30 / km)

Easy loop in Retiro. Just me and my thoughts. Ran fast when wanted and ran slow when I wanted.

Friday Aug 7, 2015 #

Orienteering 1:14:00 [3] 5.0 km (14:48 / km)

An attempt at a long in Glen Affric but my mind was so out of it that I couldn't bring it together. A significant error on pretty much every control up to ten. I tried refocusing several times and it never happened. Decided to call it a day.

Running 15:00 [3] 3.0 km (5:00 / km)

Warm up.

S6D - Day 5 Glen Affric - C41 - Splits

Thursday Aug 6, 2015 #

Orienteering 37:15 [3] 5.3 km (7:02 / km)

Day 4 of Scottish six day. No analysis yet.

Running 20:00 [3] 4.5 km (4:27 / km)

15 minute warm up. 5 minute cool down.

Wednesday Aug 5, 2015 #

Orienteering 44:07 [3] 6.9 km (6:24 / km)

Placeholder until I get the map.

Running 20:00 [3] 5.0 km (4:00 / km)

15 minute warm up to tempo 5 minute cool down.

Tuesday Aug 4, 2015 #

Running 25:00 [3] 5.0 km (5:00 / km)

Easy jog exploring Inverness. Beautiful city.

Monday Aug 3, 2015 #

Orienteering 25:00 [3] 4.0 km (6:15 / km)

O-intervals on the model map with EChilds. 5 minute warm up and 5 minute cool down. 3x2-3:00 minutes going from control to control. Good workout. Note to self: do not get sucked into bottomless streams.

Sunday Aug 2, 2015 #

Orienteering 50:00 [3] 10.0 km (5:00 / km)

Terrain running on one of the relay relevant maps.

Saturday Aug 1, 2015 #

Orienteering 17:47 [5] *** 4.3 km (4:08 / km)
spiked:24/26c

WOC Sprint relay in Nairn

I had a pretty good race after number one. I started alone so I wasn't able to get competitive with anyone. Still a fun course.

Error time: 1:02

Errors:
-Overrunning number 1
-Picking the wrong alleyway and ultimately the longer route choice on 11-12

Causes:
-On number one I was looking for a black circle on my right. I saw a life preserver holder to my left and things didn't make sense. I was also not used to the scale.
-Ran faster than my map contact could take me and ended up picking the wrong alleyway.

Solutions :
-So in the notes they said black circles were statues. I forgot this out there. So I need to internalize better the information provided for big races like this.
-I got ahead of my visionary map contact for a split second. And that was enough to make a mistake. Stay in my flow and don't get beyond it.

Running 20:00 [3] 4.0 km (5:00 / km)

15 minute warm up. 5 minute cool down.

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