Long run in Casa de Campo with the Fedoboys. I forgot to put on my heart rate monitor but it was a good workout. A full loop around Casa de Campo with Pedro Morales. We were moving. At the end we really turned it on.
This is the blog that posts most of the workouts I go to with the Fedoboys. Every once in a while the maps we run are uploaded on there. The two most recent maps are the trainings I've done with them. Great maps/courses! http://vmeo.blogspot.com.es/
10 AM
Orienteering1:12:07*** 7.94 km (9:05 / km) +426m7:10 / km ahr:142 max:173 spiked:16/20c
Decent training in El Escorial. First section was a set of loops and then a downhill section. It's a shame I slept so poorly so I didn't do as well as I may have been able to. It is exciting to train with these guys though. 10 minutes up to the start and then the rest right into the finish.
A great workout with the Fedoboys. 20 minute warmup to Casa de Campo, 10x3 minutes at tempo pace on 1 minute break, 10 minutes of running, and then 10x15 seconds hard uphill. Then run back to La Blume to finish out 90 minutes. Great day!
Orienteering1:36:00 [3] *** 13.0 km (7:23 / km) spiked:8/9c
A long route choice exercise at San Rafael. A great map in the Sierra located at 1500 meters elevation. I ran with Alberto and we switched off every leg. Went down hard on a rock and now have a swollen knee. So worth it. Amazing day.