Training Log Archive: Gswede

A long run effort course on Cab Med with clearings and large trails taken off the map. Legs were sore from yesterday and the heat was pretty bad even at this time of day in the mountains.

Error time: 8:00
Errors:
-Nine was just brutal. It was a treeless hillside filled with thorns and no obvious attackpoint. I passed by but didn't realize it. Then that screwed me up for ten.
-18 I thought the rocks I saw were the ones I was looking for.

Solutions:
-I am not sure about nine. I have tried to examine it and I can't figure out a good way to do it really.
-18 is obvious. You cannot use rocks as reference points when the whole place is filled with rocks.

https://drive.google.com/file/d/0B64jd3d3gSP7NEk2W...

Running to the start and back from the finish. Afterwards I sat out on a restaurant's terrace and had a coke and tortilla while I waited for the bus to come. Glorious.

10 minute warm-up to tempo. 5 minute cool down. Hot.

Four separate mixed forest-urban sprint courses in La Berzosa with 3.5 minute jogs in between. I was quite dehydrated on the last one so I couldn't run fast or think straight. Legs are destroyed. Soon I'll put the maps up along with last weekend's courses

These courses were made by legendary Spanish sprinter, Raúl Martín. In his explanation of the session he said that the hope was that this session would be one of those "that makes you a better orienteer." Definitely gave me stuff to reflect on.

1:
https://drive.google.com/file/d/0B64jd3d3gSP7ZG9PO...

2:
https://drive.google.com/file/d/0B64jd3d3gSP7MkFsR...

3:
https://drive.google.com/file/d/0B64jd3d3gSP7YXVnZ...

4:
https://drive.google.com/file/d/0B64jd3d3gSP7eEZ1d...

Commute

Easy run in CDC. I felt pretty crappy to start. I expect it's partly due to running more off trail than normal. But my legs opened up from there and I got in a good mixed trail-forest run in with 5x20 / 40's

Easy mixed terrain run with Rorri. We kept an easy but respectable pace. Today was slightly cooler at 84 degrees.

Commute. 75 degrees in the morning. 111 in the afternoon.

Tempo Tuesday

I started at 9:30, went to the woods circuit in CDC and did four 2.6k loops in 10 minutes each. Each loop was separated by a 2 minute break to soak my head and cover my body in water. When I started it was 88 degrees and by the time I finished it was 82. So it was doable.

Easy late evening run in CDC at 9:30pm. The high today in Madrid was 111. Luckily when I went out to run it was a cool 91... uff. I have to employ all the heat tactics here. Cold showers before runs, constant drinking and dousing myself in fountains in the park. It also does help when the sun is not beating down on you.

So, challenges. But it's about dealing with it intelligently. Everyone has certain difficulties.

Back to bike commuting, this time in Madrid.