Training Log Archive: GswedeIn the 7 days ending Mar 2, 2015:
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Monday Mar 2, 2015 #
Cycling 40:00 [2] 18.0 km (27.0 kph)
Commute and Groceries
Sunday Mar 1, 2015 #
Orienteering 1:22:24 [3] *** 15.0 km (5:30 / km) +320m 4:58 / km
spiked:35/37c
Long AOM 2015
Wow! That was a fast long. My plan from the start was to go out fast but not put myself into a group that would leave me hanging on for dear life. I wanted to practice navigating at a fast speed. I did that. I almost constantly maintained map contact. Good job Greg.
I was in a train with my friend Rorri until control 18 when I entered the reentrant poorly, lost 10 seconds, and never saw the train again. It's amazing how fast it happens. After that it was a solo effort to hold a fast past and navigate well.
Error time: 2:30
Errors:
-Fumbling in the area of the control
-Losing contact in thick green
-Running off bearing.
Solutions:
-Extra focus when close to control and in thick green (warning areas)
-Map contact includes map orientation.
https://drive.google.com/file/d/0B64jd3d3gSP7Rkh2V...
https://drive.google.com/file/d/0B64jd3d3gSP7eHpia...
Wow! That was a fast long. My plan from the start was to go out fast but not put myself into a group that would leave me hanging on for dear life. I wanted to practice navigating at a fast speed. I did that. I almost constantly maintained map contact. Good job Greg.
I was in a train with my friend Rorri until control 18 when I entered the reentrant poorly, lost 10 seconds, and never saw the train again. It's amazing how fast it happens. After that it was a solo effort to hold a fast past and navigate well.
Error time: 2:30
Errors:
-Fumbling in the area of the control
-Losing contact in thick green
-Running off bearing.
Solutions:
-Extra focus when close to control and in thick green (warning areas)
-Map contact includes map orientation.
https://drive.google.com/file/d/0B64jd3d3gSP7Rkh2V...
https://drive.google.com/file/d/0B64jd3d3gSP7eHpia...
Running 15:00 [3] 3.0 km (5:00 / km)
10 minute warm up/ 5 minute cool down.
Saturday Feb 28, 2015 #
Running 15:00 [3] 3.0 km (5:00 / km)
10 minute to tempo. 5 minute cool down.
9 AM
Running 20:00 [3] 4.0 km (5:00 / km)
15 minute warm up to tempo in terrain. 5 minute cool down.
10 AM
Orienteering race 47:11 [3] **** 6.8 km (6:56 / km) +300m 5:41 / km
spiked:17/25c
AOM 2015 Middle
A rather frustrating middle.
Not many mistakes, but I wasn't really able to run quickly. Everytime I started to run fast I lost contact with the map. :/ At this stage that is what I am training though, only run as fast as I can navigate.
Error Time: 2:30
Main Errors:
-Taking a sandy, slow trail (1 minute more)
-Taking routes with too much green and really slowing down my pace
-Exiting a control poorly
Solutions:
Know what the terrain is like prior to race.
If I am going to go through green, I better be aggressive.
Maintain contact even while exiting a control.
Keep working on top map contact speed. I'm improving, but I've still got a way to go.
https://drive.google.com/file/d/0B64jd3d3gSP7Q3JXU...
A rather frustrating middle.
Not many mistakes, but I wasn't really able to run quickly. Everytime I started to run fast I lost contact with the map. :/ At this stage that is what I am training though, only run as fast as I can navigate.
Error Time: 2:30
Main Errors:
-Taking a sandy, slow trail (1 minute more)
-Taking routes with too much green and really slowing down my pace
-Exiting a control poorly
Solutions:
Know what the terrain is like prior to race.
If I am going to go through green, I better be aggressive.
Maintain contact even while exiting a control.
Keep working on top map contact speed. I'm improving, but I've still got a way to go.
https://drive.google.com/file/d/0B64jd3d3gSP7Q3JXU...
5 PM
Orienteering 17:05 [4] ** 3.5 km (4:53 / km) +10m 4:49 / km
spiked:18/20c
Sprint AOM 2015
A slow sprint. No mistakes, good routes for the most part. I just couldn't maintain a fast pace... Hmmm. More intervals on a track would perhaps solve the problem?
Error time: 0
Errors: Longish routes
Solutions:
Read sprint maps to choose short routes.
https://drive.google.com/file/d/0B64jd3d3gSP7WVA4X...
A slow sprint. No mistakes, good routes for the most part. I just couldn't maintain a fast pace... Hmmm. More intervals on a track would perhaps solve the problem?
Error time: 0
Errors: Longish routes
Solutions:
Read sprint maps to choose short routes.
https://drive.google.com/file/d/0B64jd3d3gSP7WVA4X...
Thursday Feb 26, 2015 #
Running 50:00 [3] 10.0 km (5:00 / km)
Night run out on the trail south of town. Enjoying my powerful headlight. After 3 minutes on the trails I decided to go off-road. Fun!
Cycling 30:00 [3] 14.0 km (28.0 kph)
Commute.
Wednesday Feb 25, 2015 #
Running 50:00 [3] 10.0 km (5:00 / km)
Easy run around town. Legs still feeling heavy.
Cycling 30:00 [3] 14.0 km (28.0 kph)
Commute.
Tuesday Feb 24, 2015 #
Cycling 45:00 [2] 20.0 km (26.7 kph)
Commute and meeting Eli at the entrance to La Pedriza. So much wind.
Running 1:40:00 16.0 km (6:15 / km) +800m 5:00 / km
Mountain intervals with Eli.
It was raining at the entrance, 900 meters, and snowing quite hard at 1600 meters
The workout was 4x7 minutes at a fast pace (30k race) and then 2 minute recovery. Lots of climb, lots of hard running in snow, and lots of fast running on tricky downhills. I would estimate that on a few downhills my speed was 2:30-:40/km. Not too bad for wet and slippery conditions.
It was raining at the entrance, 900 meters, and snowing quite hard at 1600 meters
The workout was 4x7 minutes at a fast pace (30k race) and then 2 minute recovery. Lots of climb, lots of hard running in snow, and lots of fast running on tricky downhills. I would estimate that on a few downhills my speed was 2:30-:40/km. Not too bad for wet and slippery conditions.