Training Log Archive: GswedeIn the 7 days ending Mar 8, 2015:
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Sunday Mar 8, 2015 #
Running intervals 1:05:00 [4] 13.0 km (5:00 / km)
Tri intervals near the lake.
2 sets of 1 flat kilometer@10k pace, 1:30 jog, 1 uphill kilometer, 1:30 jog, 1 downhill kilometer. 3 minute jog between sets.
I did the uphill kilometer in terrain. About 80 meters of climb.
During the recovery jogs I worked on route choice with an old long map.
Times:
F 3:28
U 5:21
D 3:03
F 3:26
U 5:05
D 2:46
I played with the idea of a third set. But that was enoug for today. My legs are heavy from the ride yesterday.
2 sets of 1 flat kilometer@10k pace, 1:30 jog, 1 uphill kilometer, 1:30 jog, 1 downhill kilometer. 3 minute jog between sets.
I did the uphill kilometer in terrain. About 80 meters of climb.
During the recovery jogs I worked on route choice with an old long map.
Times:
F 3:28
U 5:21
D 3:03
F 3:26
U 5:05
D 2:46
I played with the idea of a third set. But that was enoug for today. My legs are heavy from the ride yesterday.
Saturday Mar 7, 2015 #
Orienteering 1:49:34 [3] **** 11.6 km (9:27 / km) +300m 8:22 / km
spiked:36/36c
A map contact/systematic orienteering run In La Berzosa.
It's been almost a year since I've run in La Berzosa. I had forgotten how beautiful the area is and how great the map is. I wish I lived closer. Maybe I can do some sleepovers here.
The purpose was to continue working on map contact/visualization with the aim being a faster map contact pace.
I didn't make any errors. I did get pushed around a bit by the green, although I put myself in the green parts to work on this. Improvement is noticeable.
I should have brought water. I started losin my head around control 25.
There were also no markers at the features, so at some points it almost felt a corridor exercise because of how much confirmation I needed from the surrounding features.
Conclusions:
It's tough to maintain map contact and run quickly on a map with this many details. Practice will help, but simplification will help too.
You have to FIGHT through green with confidence in order to break through it.
Spain is a hot country, always have enough water so you think properly.
It's been almost a year since I've run in La Berzosa. I had forgotten how beautiful the area is and how great the map is. I wish I lived closer. Maybe I can do some sleepovers here.
The purpose was to continue working on map contact/visualization with the aim being a faster map contact pace.
I didn't make any errors. I did get pushed around a bit by the green, although I put myself in the green parts to work on this. Improvement is noticeable.
I should have brought water. I started losin my head around control 25.
There were also no markers at the features, so at some points it almost felt a corridor exercise because of how much confirmation I needed from the surrounding features.
Conclusions:
It's tough to maintain map contact and run quickly on a map with this many details. Practice will help, but simplification will help too.
You have to FIGHT through green with confidence in order to break through it.
Spain is a hot country, always have enough water so you think properly.
Cycling 3:00:00 [2] 70.0 km (23.3 kph)
Riding from Manza to La Berzosa. Orienteering and then riding back. I love pack riding on the weekends. So easy! So fast! Lots of hills on this route.
Friday Mar 6, 2015 #
Running 1:15:00 [3] 14.5 km (5:10 / km)
Terrain running in Chapparal de las Viñas. Legs were sore again. Good training. 5x20/40's.
Cycling 1:00:00 [2] 25.0 km (25.0 kph)
The same as yesterday. Just in reverse order.
Thursday Mar 5, 2015 #
Running intervals 50:00 [3] 11.0 km (4:33 / km)
Terrain intervals in Casa de Campo.
Workout was 6-8x 4 minutes@10k effort. 2 minute recovery.
The purpose of the workout is to increase my speed in terrain. My legs got that old, achy, orienteering feeling so it fufilled the purpose.
I was able to do 4 intervals before the sun went down. Luckily there was a nearly full, really bright moon to illuminate my run. Moonlit run in CDC. Feeling strong.
Workout was 6-8x 4 minutes@10k effort. 2 minute recovery.
The purpose of the workout is to increase my speed in terrain. My legs got that old, achy, orienteering feeling so it fufilled the purpose.
I was able to do 4 intervals before the sun went down. Luckily there was a nearly full, really bright moon to illuminate my run. Moonlit run in CDC. Feeling strong.
Cycling 1:00:00 [2] 25.0 km (25.0 kph)
Commute. Ride to Colmenar. And then CDC.
Wednesday Mar 4, 2015 #
8 AM
Running 35:00 [3] 7.0 km (5:00 / km)
Commute to school.
4x20/40's
5 Pull-ups
20 Lunges
10 Burpees
1 minute Plank
4x20/40's
5 Pull-ups
20 Lunges
10 Burpees
1 minute Plank
6 PM
Running 35:00 [3] 7.0 km (5:00 / km)
Commute with 4x20/40's
Tuesday Mar 3, 2015 #
Running 1:10:00 [3] 13.0 km (5:23 / km) +350m 4:45 / km
Exploring the hills south of Manzanares. No roads, no trails, and night time. Woo! Fun! Working on my off road technique.
Cycling 1:15:00 [3] 32.0 km (25.6 kph)
Commute and then to Cerceda to buy shoes.
Monday Mar 2, 2015 #
Cycling 40:00 [2] 18.0 km (27.0 kph)
Commute and Groceries