Training Log Archive: GswedeIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
Orienteering 43:19 [3] *** 6.6 km (6:34 / km)
spiked:16/22c
La Berzosa Middle POM simulation
Great course with streamers.
Several things.
I pushed the pace hard several times and tried to focus on executing the control properly. It was unsuccesful. I was running far too fast for my navigation in a detailed area like this (4:00 min/k). Sometimes you have to push the limit to improve, but next weekend at POM that won't be the case.
The POM will be smart orienteering: letting my navigation determine my speed. Simplification, attackpoints, and visionary map contact. This is going to be fun.
2d rerun
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Great course with streamers.
Several things.
I pushed the pace hard several times and tried to focus on executing the control properly. It was unsuccesful. I was running far too fast for my navigation in a detailed area like this (4:00 min/k). Sometimes you have to push the limit to improve, but next weekend at POM that won't be the case.
The POM will be smart orienteering: letting my navigation determine my speed. Simplification, attackpoints, and visionary map contact. This is going to be fun.
2d rerun
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running warm up/down 40:00 [3] 6.0 km (6:40 / km)
Saturday Jan 30, 2016 #
Orienteering 2:00:00 [3] *** 12.0 km (10:00 / km) +450m 8:25 / km
spiked:17/20c
Corrales de Julia Long.
We checked out an area that we've wanted to get out to for a while now. Really fun, but the upper/north part is so full of jara that it's almost useless.
From 10 to 11 I got pushed so off course and had to fight so much that I decided to take the path and the climb because I was so low and not psychologically ready to take on more fighting. After talking with Rorri afterwards he shared with me his tactics for getting through jara: run below cliffs because there is usually a path from animals and the plants don't grow as well there, or run on top of the rocks to get through rough sections. It's better than fighting through all that crap.
I missed a few controls :/ the problem without having any streamers put out. I also skipped the second butterfly loop to finish under the agreed-upon time of two hours. It was a shame because that was a really fun area.
Good long training. Really started to notice how hard navigation was when I started getting tired. Gotta keep practicing that.
https://goo.gl/photos/WRaUNxyFaPJK8LfM6
We checked out an area that we've wanted to get out to for a while now. Really fun, but the upper/north part is so full of jara that it's almost useless.
From 10 to 11 I got pushed so off course and had to fight so much that I decided to take the path and the climb because I was so low and not psychologically ready to take on more fighting. After talking with Rorri afterwards he shared with me his tactics for getting through jara: run below cliffs because there is usually a path from animals and the plants don't grow as well there, or run on top of the rocks to get through rough sections. It's better than fighting through all that crap.
I missed a few controls :/ the problem without having any streamers put out. I also skipped the second butterfly loop to finish under the agreed-upon time of two hours. It was a shame because that was a really fun area.
Good long training. Really started to notice how hard navigation was when I started getting tired. Gotta keep practicing that.
https://goo.gl/photos/WRaUNxyFaPJK8LfM6
Friday Jan 29, 2016 #
Note
Just found out that I was named to the US elite team. I'm quite happy. I have done a good deal of work to get here, but without all the support I've received it truly wouldn't be possible. So thanks to everyone out there who has helped me along the way.
Young Greg probably couldn't have envisioned eventually being good enough to make the US team, and to be in the top division at that. And there it is, I keep rereading it and it hasn't changed.
I'll continue to move forward with that in mind; what the future holds can be very different from what I expect now. Where it'll take me I'm not too sure. Right now it's just about taking steps in the right direction. One at a time.
Young Greg probably couldn't have envisioned eventually being good enough to make the US team, and to be in the top division at that. And there it is, I keep rereading it and it hasn't changed.
I'll continue to move forward with that in mind; what the future holds can be very different from what I expect now. Where it'll take me I'm not too sure. Right now it's just about taking steps in the right direction. One at a time.
Running 50:00 [3] 10.0 km (5:00 / km)
Easy run in CDC. Left IT band felt sore.
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Thursday Jan 28, 2016 #
Running 25:00 [4] 5.8 km (4:19 / km)
Training from rest of week to be logged. But tonight was workout Wednesday (on Thursday) on the track next to my office. 5x1000@I with 1:30 rest.
3:11
3:11
3:11
3:13
3:07
Solid stuff.
3:11
3:11
3:11
3:13
3:07
Solid stuff.
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Wednesday Jan 27, 2016 #
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Orienteering 40:00 [4] **** 5.0 km (8:00 / km)
spiked:9/12c
Night O-Intervals in La Berzosa with Richi
I accidentally deleted the GPS track and I don't have the map.
4x800meter intervals in La Berzosa at night. I went way too slow to be truly competitive. Good thing Richi isn't in shape. La Berzosa is another map that is habitually difficult for me. I usually get caught up reading too many details. Simplification on maps with that many details.
I accidentally deleted the GPS track and I don't have the map.
4x800meter intervals in La Berzosa at night. I went way too slow to be truly competitive. Good thing Richi isn't in shape. La Berzosa is another map that is habitually difficult for me. I usually get caught up reading too many details. Simplification on maps with that many details.
Running 55:00 [3] 11.0 km (5:00 / km)
Morning run in CDC since I wasn't able to get out yesterday.
Tuesday Jan 26, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Monday Jan 25, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Sunday Jan 24, 2016 #
Orienteering 27:00 [4] 6.5 km (4:09 / km)
No quickroute track, but this was checking the southern boxes in the middle worked correctly. Juanma checked the northern controls.
https://goo.gl/photos/g4yLhspy3R9QAHNXA
https://goo.gl/photos/g4yLhspy3R9QAHNXA
Orienteering 31:53 [5] *** 5.4 km (5:54 / km)
spiked:20/22c
Ran the elite men's middle course. Did I know where the controls were? Yes. Did my body start to give out after 12 minutes on the course? Also yes. No idea what my time would have been had I run normally. But this was fun to do at any rate.
https://goo.gl/photos/g4yLhspy3R9QAHNXA
https://goo.gl/photos/g4yLhspy3R9QAHNXA
Saturday Jan 23, 2016 #
Event: Ciudad Rodrigo Cup
Orienteering 1:01:30 [4] *** 9.0 km (6:50 / km)
spiked:32/32c
Putting out the SI boxes and then checking the ones Juanma put out were working. Getting tired.
https://goo.gl/photos/ToE2PVCCepUtCGj86
https://goo.gl/photos/ToE2PVCCepUtCGj86
Orienteering 50:00 [3] *** 8.0 km (6:15 / km)
spiked:12/12c
Control Pickup
Friday Jan 22, 2016 #
Orienteering 1:42:00 [2] 9.0 km (11:20 / km)
Putting out controls the day before the event. At one point I went walking and talking with IOF event advisor. That's the massive line across the map.
https://goo.gl/photos/Qv8qQ7BiLUh1wHGG9
https://goo.gl/photos/Qv8qQ7BiLUh1wHGG9
Orienteering 57:36 [3] *** 9.0 km (6:24 / km)
spiked:43/43c
Control Picking exercise while checking that all the controls were placed correctly. I didn't check the ones I had placed and the southwestern ones which Arturo had checked.
https://goo.gl/photos/4pJodp8W11ubzME39
https://goo.gl/photos/4pJodp8W11ubzME39
Thursday Jan 21, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Running 30:00 [3] 6.0 km (5:00 / km)
Easy jog before traveling to Ciudad Rodrigo.
Wednesday Jan 20, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
7 PM
Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
Running 23:00 [4] 5.6 km (4:06 / km)
Intervals in CDC
6x800 w/90 sec jog@ 2:33-2:40
2:38 (+5 meters climb)
2:33
2:34
2:35
2:30
2:26 (-5 meters)
6x800 w/90 sec jog@ 2:33-2:40
2:38 (+5 meters climb)
2:33
2:34
2:35
2:30
2:26 (-5 meters)
Tuesday Jan 19, 2016 #
Orienteering 1:30:00 [3] *** 15.0 km (6:00 / km)
spiked:15/15c
Night-O Line-O in CDC. I stopped my watch at one point and forgot to start it for a bit. That explains the random straight point skipping over a curve.
Pretty good. I was able to maintain concentration very well throughout the run. The line itself was about 8k and it took me about 45 minutes. It was followed by a 1:3000 microsprint. A few things I promise to myself: make the microsprint shorter and map smaller (1.7km), learn how to use OCAD course setting effectively, and do more microsprints.
https://goo.gl/photos/RbM1uiVeMk2wN8qG7
Pretty good. I was able to maintain concentration very well throughout the run. The line itself was about 8k and it took me about 45 minutes. It was followed by a 1:3000 microsprint. A few things I promise to myself: make the microsprint shorter and map smaller (1.7km), learn how to use OCAD course setting effectively, and do more microsprints.
https://goo.gl/photos/RbM1uiVeMk2wN8qG7
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Monday Jan 18, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Sunday Jan 17, 2016 #
6 AM
Running 50:00 [3] 10.0 km (5:00 / km)
Easy morning outing on Madrid Río before catching the train to Valencia to see the Abel Castelló in ESPAÑA!
Saturday Jan 16, 2016 #
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
Orienteering 1:01:23 [4] *** 9.0 km (6:49 / km)
spiked:26/28c
A great course in La Berzosa left by the one and only TGIF. Oh and his clubmates I suppose too. This course I focused on flow, specifically visionary map contact.
I lost the flow a few times. I was going quickly, which is very easy in La Berzosa, and got ahead of myself. Recollected and came back into the course.
Legs were still tired from the week, so no outstanding time.
https://goo.gl/photos/4Jxi2UN78TUbPxtaA
I lost the flow a few times. I was going quickly, which is very easy in La Berzosa, and got ahead of myself. Recollected and came back into the course.
Legs were still tired from the week, so no outstanding time.
https://goo.gl/photos/4Jxi2UN78TUbPxtaA
Orienteering 9:09 [3] *** 0.9 km (10:10 / km)
spiked:13/17c
La Berzosa Microsprint.
Microsprint is one of the most difficult disciplines for me. I'm not used to reading and planning that quickly. Really fun. I'll have to plan my own now.
https://goo.gl/photos/eJwc21LCZomWcSvC8
Microsprint is one of the most difficult disciplines for me. I'm not used to reading and planning that quickly. Really fun. I'll have to plan my own now.
https://goo.gl/photos/eJwc21LCZomWcSvC8
Friday Jan 15, 2016 #
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
Orienteering 53:00 [4] *** 7.0 km (7:34 / km)
spiked:12/15c
Downhill intervals in El Pardo
El Pardo is a map that has always been very difficult for me. Steep slopes, lots of green (jara), and then somehow subtle contours.
These intervals were difficult. I tried to start easy and get progressively more difficult. The second to last control was the only time I really bombed it.
Left achilles was sore from intervals last night.
https://goo.gl/photos/LWdbF54Bkmu5n6ug7
El Pardo is a map that has always been very difficult for me. Steep slopes, lots of green (jara), and then somehow subtle contours.
These intervals were difficult. I tried to start easy and get progressively more difficult. The second to last control was the only time I really bombed it.
Left achilles was sore from intervals last night.
https://goo.gl/photos/LWdbF54Bkmu5n6ug7
Thursday Jan 14, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
7 PM
Running intervals 1:34:50 [4] 18.03 km (5:16 / km) +354m 4:47 / km
Workout was 5x1k @ I pace on 2 min recovery, followed by 5x200meters @ R pace
Times:
3:10
3:27
3:17
3:23
3:13
:30
:32
:31
:32
:32
Very difficult to maintain a pace in the dark on trails with hills, but the effort was there. Had my coworker Melanie out there doing her workout also. It helped a lot just having someone else out there.
Times:
3:10
3:27
3:17
3:23
3:13
:30
:32
:31
:32
:32
Very difficult to maintain a pace in the dark on trails with hills, but the effort was there. Had my coworker Melanie out there doing her workout also. It helped a lot just having someone else out there.
Wednesday Jan 13, 2016 #
Orienteering 1:30:00 [3] **** 13.0 km (6:55 / km)
Night Corridor in Boadilla del Monte. The first section went decently, except for the southern turn where I completely misinterpreted the contours (thought a spur was a reentrant and vice versa).
When I got more or less back to the finish I had only run for 45 minutes so I decided to continue playing around a bit. I did a compass relocation by running through the white trying to hit the corridor in a specific location. I did that well. After that my concentration went to crap. This has happened to me often before, but especially after work. After a full day a tired Greg finds it hard to focus. Eventually was able to relocated and finish in the corridor.
Took too long to get there after work. El Pardo will probably be better.
https://goo.gl/photos/aMrDrDUvi2f9V3zP6
When I got more or less back to the finish I had only run for 45 minutes so I decided to continue playing around a bit. I did a compass relocation by running through the white trying to hit the corridor in a specific location. I did that well. After that my concentration went to crap. This has happened to me often before, but especially after work. After a full day a tired Greg finds it hard to focus. Eventually was able to relocated and finish in the corridor.
Took too long to get there after work. El Pardo will probably be better.
https://goo.gl/photos/aMrDrDUvi2f9V3zP6
Tuesday Jan 12, 2016 #
Note
Just bought my tickets back for team trials. Already nervous.
Monday Jan 11, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Sunday Jan 10, 2016 #
10 AM
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Orienteering 34:15 [4] *** 6.5 km (5:16 / km)
spiked:33/35c
Control picking course with semi-mass start. All the elite runners started together and then it went down in level from there.
Once again, deceiving terrain. It's very fast, but so sandy that it drains your legs quickly. After 20 minutes I was really feeling it and started to lose bearing on some controls. That was the most common error for me this weekend - losing bearing when I was getting tired. I suppose it has more to do with losing focus though.
Left ankle felt a little funny. Made it difficult to run all out.
Same map, different course:
http://web.entrebalizas.org/Doma/show_map.php?user...
Once again, deceiving terrain. It's very fast, but so sandy that it drains your legs quickly. After 20 minutes I was really feeling it and started to lose bearing on some controls. That was the most common error for me this weekend - losing bearing when I was getting tired. I suppose it has more to do with losing focus though.
Left ankle felt a little funny. Made it difficult to run all out.
Same map, different course:
http://web.entrebalizas.org/Doma/show_map.php?user...
Saturday Jan 9, 2016 #
10 AM
Orienteering 50:58 [4] *** 9.0 km (5:40 / km)
spiked:22/26c
No maps from the training camp. :( At least for now.
Multitechnique course on El Negral map. Wide open, but loads of small elevation changes. Not too difficult, so I pushed the pace. I was running between 4:00-4:30/k for the flat sections. The sandy uphills slowed you down a lot even if it was only a 15 meter climb.
Same area, different session (2.5 meter contours):
http://karltiselius.com/maps/show_map.php?user=kar...
Multitechnique course on El Negral map. Wide open, but loads of small elevation changes. Not too difficult, so I pushed the pace. I was running between 4:00-4:30/k for the flat sections. The sandy uphills slowed you down a lot even if it was only a 15 meter climb.
Same area, different session (2.5 meter contours):
http://karltiselius.com/maps/show_map.php?user=kar...
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
4 PM
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Orienteering 6:00 [3] *** 1.0 km (6:00 / km)
spiked:22/23c
Microsprint, but one mistake so I was out of the final. :(
8 PM
Orienteering 35:00 [3] *** 5.0 km (7:00 / km)
spiked:7/9c
Orienteering beer relay (I did coca cola)
Night-O so it was extra fun. Carlos Rol and I ran together. We took it a bit more serious than the others and finished wayyyy ahead of the rest. Although running with a stomach full of coke is difficult. Half threw up a few times. Same map as Friday's Night-O. Also no SI units involved. Each control had a mathematical formula (ex., 3X-2Y=W+4T) Quite an interesting task to remember, navigate, not throw up, and then translate it to Spanish. Whew!
Night-O so it was extra fun. Carlos Rol and I ran together. We took it a bit more serious than the others and finished wayyyy ahead of the rest. Although running with a stomach full of coke is difficult. Half threw up a few times. Same map as Friday's Night-O. Also no SI units involved. Each control had a mathematical formula (ex., 3X-2Y=W+4T) Quite an interesting task to remember, navigate, not throw up, and then translate it to Spanish. Whew!
Friday Jan 8, 2016 #
Orienteering 24:35 [4] **** 4.0 km (6:09 / km)
spiked:16/17c
Night-O to start off the Valladolid training camp. Didn't feel fast in the sandy soil, but I nailed all of my attackpoints. Fastest time there by three minutes, but we are just getting started in this terrain (flat sandy terrain with loads of depressions.)
Not the course, but the same map:
http://www.liganorteorientacion.org/doma/show_map....
Not the course, but the same map:
http://www.liganorteorientacion.org/doma/show_map....
Running 20:00 [3] 4.0 km (5:00 / km)
10 minute warmup and 10 minute cooldown.
Thursday Jan 7, 2016 #
Running 1:00:00 [3] 12.0 km (5:00 / km)
Easy hour in CDC with Manu and Rorri. Really nice to run with people. The run goes by very fast that way.
Cycling 1:10:00 [1] 25.0 km (21.4 kph)
Wednesday Jan 6, 2016 #
Orienteering 45:00 [4] **** 6.0 km (7:30 / km)
spiked:6/7c
Karta run exploring a new area around San Martin de Valdeiglesias. This is a very good area because it has very extensive woods open to the public; it is lower than most of our mountain maps (600-800 masl instead of 1400-1800) so I can use it more during winter; and it is very technically difficult.
I got stuck in a parallel error in this course that took me way off course. I tried relocating on the hillside but I couldn't make sense out of anything. So, good place to train. I'm getting better at reading only contours and vegetation like this, but this obviously stretched my limits. I think this error, like most, was caused by lack of focus. I was hungry, I didn't take time to focus before starting, and I was letting thoughts crowd my mind. At the end of the day these sessions are for preparing my mental state as well as working on the techniques I need to in orienteering.
Once I relocated I decided to go to the finish control and then work back.
Planned on continuing with a longer course, but night was going to fall in an hour and I didn't have a headlight. That was a big screw-up on my part. I didn't think ahead. Think ahead next time Greg, especially in winter.
Map:
https://goo.gl/photos/NtLEdNXHzjtx4Dzu7
Pictures of terrain:
https://goo.gl/photos/ZwkVzLBzbHcWCdPG8
https://goo.gl/photos/TnJbCVQnA7HyZAN57
It got much greener than what the pictures show. This was the nice part.
I got stuck in a parallel error in this course that took me way off course. I tried relocating on the hillside but I couldn't make sense out of anything. So, good place to train. I'm getting better at reading only contours and vegetation like this, but this obviously stretched my limits. I think this error, like most, was caused by lack of focus. I was hungry, I didn't take time to focus before starting, and I was letting thoughts crowd my mind. At the end of the day these sessions are for preparing my mental state as well as working on the techniques I need to in orienteering.
Once I relocated I decided to go to the finish control and then work back.
Planned on continuing with a longer course, but night was going to fall in an hour and I didn't have a headlight. That was a big screw-up on my part. I didn't think ahead. Think ahead next time Greg, especially in winter.
Map:
https://goo.gl/photos/NtLEdNXHzjtx4Dzu7
Pictures of terrain:
https://goo.gl/photos/ZwkVzLBzbHcWCdPG8
https://goo.gl/photos/TnJbCVQnA7HyZAN57
It got much greener than what the pictures show. This was the nice part.
Running 35:00 [3] 6.0 km (5:50 / km)
5 minute warmup and 30 minute cooldown
Tuesday Jan 5, 2016 #
Note
I think my ankle was stung by some insect on Sunday. At any rate it feels bad enough that another day is definitely merited. Let's make some maps!
Cycling 1:10:00 [1] 25.0 km (21.4 kph)
Monday Jan 4, 2016 #
Note
Right ankle is very, very sore without any apparent twist. Lots of TLC and rest on the way!
Cycling 1:10:00 [1] 25.0 km (21.4 kph)
Sunday Jan 3, 2016 #
Orienteering 1:00:00 [3] 15.4 km (3:54 / km)
Prerunning the long for the Ciudad Rodrigo Cup. It's going to be very, very fast and very fun. This is a fake time. Although it'd be cool to be this fast.
Saturday Jan 2, 2016 #
Note
Wow, 2015 is over and 2016 is beginning. I've been feeling a little lazy lately as I catch up on sleep and things I've put off for a while. But the new year is coming and it's not waiting for me.
A few reflections from this past year.
More orienteering than any other year in my life.
123 hours and 51 minutes
1043.1 kilometers
1589 controls (although I must admit that I'm quite bad at remembering to enter this)
I'm improving in this sport. But it's not just about time spent doing the activity. It's about focus and the fight.
So for 2016 I resolve to have a focus for every training session and to always fight through, whether it's training or racing.
A few reflections from this past year.
More orienteering than any other year in my life.
123 hours and 51 minutes
1043.1 kilometers
1589 controls (although I must admit that I'm quite bad at remembering to enter this)
I'm improving in this sport. But it's not just about time spent doing the activity. It's about focus and the fight.
So for 2016 I resolve to have a focus for every training session and to always fight through, whether it's training or racing.
Running 30:00 [3] 6.0 km (5:00 / km)
An easy jog along Madrid Rio just to keep the legs loose for tomorrow. 15k longs are rarely easy.