Training Log Archive: GswedeIn the 7 days ending Feb 3, 2013:
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Sunday Feb 3, 2013 #
12 PM
Running 1:55:01 21.18 km (5:26 / km) +352m 5:01 / km
ahr:143 max:175
Quite a slow long run in Casa de Campo with fedoboys Juanma and Rory. I wanted to pick up the pace but they were content going along at this rate. I was feeling a little tired from Saturday so maybe it wasn't a bad thing completely. Also my garmin didn't pick up on the first 2.5-3k of the run. Oh well I guess that's why it's so nice to run by time. ;)
Saturday Feb 2, 2013 #
Note
Ok about to run in Casa de Campo. It's a simple map but the course will be 12.5k. Things I'm going to try today. 5 min pre-race meditation. Post-race running drills in forest to help with efficiency in the woods. Remember my process: description, attackpoint, how to arrive/things seen on the way, and execution.
11 AM
Orienteering 1:17:03 15.59 km (4:57 / km) +165m 4:42 / km
ahr:157 max:182
Great run in Casa de Campo. I finished 1st in H-Elite. I was really focused the whole time and was able to implement my orienteering process on all controls but the 2nd to last one. Preceded by 5 minute mediation and 5 minute warm-up and followed by 5 minute cool-down and Efficiency Drills.
Friday Feb 1, 2013 #
Running 1:20:00 [3] 17.4 km (4:36 / km)
An extended Casa de Campo run. With 8x20/40's. Done at Sunset. Really enjoyed this run.
Thursday Jan 31, 2013 #
6 PM
Orienteering 55:00 9.94 km (5:32 / km) +233m 4:57 / km
ahr:146 max:181
Night-O in Dehesa de Villa with Pedro and Rory. I made the course. 2 separate loops. One person put out the streamers on the first loop while the other put out streamers on the other loop. It was hard to really move fast despite the park being wide open. Good Thursday.
Wednesday Jan 30, 2013 #
6 AM
Running 1:10:00 [3] 15.6 km (4:29 / km)
This Casa de Campo run was much nicer than yesterday. I went out on a dirt road in the middle of the park and the moon light was enough for the whole run. Great way to wake up.
Tuesday Jan 29, 2013 #
6 AM
Running 1:10:00 [3] 15.8 km (4:26 / km)
Early morning Casa de Campo. I took the wrong road and suddenly had lots of car headlights in my face around Lago. 8x20/40's.