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Training Log Archive: Gswede

In the 7 days ending Feb 22, 2015:

activity	#	time	miles		km		+m				load
Running	9	8:05:00	59.4	(8:10)	95.6	(5:04)					159.0
Orienteering	3	2:04:11	10.25	(12:07)	16.5	(7:32)	730	31 /	39c	79%	34.8
Cycling	4	1:55:00	29.83	(15.6/h)	48.0	(25.0/h)	200				23.0
Total	16	12:04:11	99.48	(7:17)	160.1	(4:31)	930	31 /	39c	79%	216.8

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Sunday Feb 22, 2015 #

Running 2:00:00 [3] 22.4 km (5:21 / km)

Long run from Manzanares to north of Soto and then back home.

Saturday Feb 21, 2015 #

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

Warm up and cool down in the forest.

11 AM

Orienteering 1:10:32 [3] **** 9.5 km (7:25 / km) +330m 6:20 / km
spiked:15/21c

Madrid League Long Course in El Pardo

Overall a fairly good race. About 6 controls of 21 with minor errors from which I recovered quickly.

I came in 2nd. Ángel Rojas beat me by 5 minutes. But he could probably have run the course with only the control description with how well he knows the map.

Error time: 4.5 minutes.

Main errors:
-Slightly losing contact with the map.
-Poorly attacking a control
-(not an error really) the finish chute was misplaced and this really threw me off in the end.

Cause:
Running too quickly
Distraction

Solution:
Run at navigation speed
Meditation (concentration)

https://drive.google.com/file/d/0B64jd3d3gSP7N3hIM...

6 PM

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

10 minute warm up to tempo while focusing on what I wanted to do in this race. 10 minute cooldown with Luis.

7 PM

Orienteering 28:39 [3] *** 4.5 km (6:22 / km) +250m 4:59 / km
spiked:16/18c

4th and final Mad Night in Mingorrubio.

1st place. I beat all the FEDOboys. First time I can say that. As usual it was a mass start and we were together until number 3. After number 3 I wanted to spread out the group so I laid down the hammer and started to sprint away. A few tried to follow me anf the group was destroyed. Not much else I can say.

It wasn't a perfect race but I'll have to wait for the winsplits to see where I lost time.

Total Error Time: 1:00 minute

Errors:
Poor route choice
Lack of Effective planning

Cause:
Distraction from speed, oxygen, and other runners.

Solution:
Meditation (concentration)
Training (better fitness)
Running at navigation speed

http://www.esconditenats.com/tienda/images/Parcial...
https://drive.google.com/file/d/0B64jd3d3gSP7UkVwS...

9 PM

Orienteering 25:00 [2] 2.5 km (10:00 / km) +150m 7:42 / km

Control pickup

Friday Feb 20, 2015 #

Running 35:00 [3] 7.0 km (5:00 / km)

Morning commute to school.

Running 35:00 [3] 7.2 km (4:52 / km)

Afternoon commute home with 5x20/40's.

Thursday Feb 19, 2015 #

Running 1:20:00 [3] 16.0 km (5:00 / km)

Easy run with Eliseo around Guadalix. After 50 minutes of running we stopped to do 3 hill reps of 30 seconds. The first one we focused on fast turnover, the second one we focused on long strides, and the last was open to whatever we wanted. Eli is strong. In three reps of 30 seconds he destroyed my legs. Really good workouts.

8 AM

Cycling 15:00 [2] 7.0 km (28.0 kph)

Morning Commute.

5 PM

Cycling 25:00 [2] 10.0 km (24.0 kph)

Riding from Soto to Guadalix after school.

8 PM

Cycling 45:00 [2] 17.0 km (22.7 kph) +200m

Ride home from Guadalix to Manzanares.

Wednesday Feb 18, 2015 #

8 AM

Running 45:00 [3] 9.0 km (5:00 / km)

Commute with an easy run. 5x20/40's

6 PM

Running 45:00 [3] 9.0 km (5:00 / km)

Commute back home.

Tuesday Feb 17, 2015 #

8 AM

Running 45:00 [3] 8.5 km (5:18 / km)

Commute to school with 5x20/40's.

6 PM

Running 45:00 [4] 9.5 km (4:44 / km)

Commute home with 30 tempo. Covered 8k In the tempo. Got right on my threshold.

Monday Feb 16, 2015 #

Cycling 30:00 [2] 14.0 km (28.0 kph)

Commute

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