Training Log Archive: GswedeIn the 7 days ending Dec 13, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Dec 13, 2015 #
Running 58:04 [5] 15.0 km (3:52 / km) +580m 3:15 / km
Cercedilla Christmas Race
4th overall. One place better than last year. Same time as last year, but since the course changes every year it was actually better. We ran about 900 meters farther this year and had a wee bit more climb.
After the section of climb I took a short recovery period through the really technical parts, then I turned it on. I kept thinking of what Luismas used to say: Always fighting. Apparently, it's something they say in Kristiansand. I was always fighting in this race trying to catch third. The guy is a sub-30 10k runner, so it was tough and ultimately unsuccesful. But I was glad that I fought for it.
http://carreracercedilla.com/wp-content/uploads/20...
http://carreracercedilla.com/wp-content/uploads/20...
4th overall. One place better than last year. Same time as last year, but since the course changes every year it was actually better. We ran about 900 meters farther this year and had a wee bit more climb.
After the section of climb I took a short recovery period through the really technical parts, then I turned it on. I kept thinking of what Luismas used to say: Always fighting. Apparently, it's something they say in Kristiansand. I was always fighting in this race trying to catch third. The guy is a sub-30 10k runner, so it was tough and ultimately unsuccesful. But I was glad that I fought for it.
http://carreracercedilla.com/wp-content/uploads/20...
http://carreracercedilla.com/wp-content/uploads/20...
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
10 minute warmup to tempo and then 10 minute cooldown.
Saturday Dec 12, 2015 #
Cycling 1:30:00 [1] 30.0 km (20.0 kph)
Orienteering 1:08:00 [3] *** 8.9 km (7:38 / km)
Christmas Race in El Pardo
Not a very good race on a not very good map. I'm not sure if I should do an error analysis because most of the mistakes were because of the map. Oh well. I'll post it in a bit.
Not a very good race on a not very good map. I'm not sure if I should do an error analysis because most of the mistakes were because of the map. Oh well. I'll post it in a bit.
Friday Dec 11, 2015 #
Running 30:00 [3] 6.5 km (4:37 / km)
Easy run with Manu on Madrid Rio.
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Thursday Dec 10, 2015 #
Running 1:00:00 [3] 11.0 km (5:27 / km)
Very easy run through CDC with my coworker Melanie. Good to get an easy run in.
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Wednesday Dec 9, 2015 #
Running 15:00 [3] 3.0 km (5:00 / km)
10 minute warmup/ 5 minute cooldown.
Running 35:00 [4] 10.0 km (3:30 / km) +125m 3:18 / km
Night tempo. Felt stronger, but since I have another trail race this weekend I decided to not go any faster.
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Tuesday Dec 8, 2015 #
Running 25:00 [3] 4.0 km (6:15 / km)
15 minute warmup 10 minute cooldown.
Orienteering 1:00:00 [3] ***** 7.5 km (8:00 / km)
Since today was a national holiday in Spain Manu and I took the chance to do a night Line-O in Boadilla Norte with the kpull map.
Quite fun, really, really difficult.
A couple of things Manu and I agreed on:
-The scale felt like it was 1:20000, it took forever to get anywhere. I didn't worry about the scale, but it's probably 1:11000-12000
-The elevation changes were VERY subtle. You could hardly tell when you were in the reentrant you needed to be in.
-We will never, ever return to that hillside in the center of the map. Jara, the leafy, scratchy bane of my orienteering in Spain, had taken over that hillside. Sometimes you can fight through it. I was about ready to sit down, call it a night, and wait for someone to get me. After that it went well.
https://drive.google.com/file/d/0B64jd3d3gSP7VUsza...
Quite fun, really, really difficult.
A couple of things Manu and I agreed on:
-The scale felt like it was 1:20000, it took forever to get anywhere. I didn't worry about the scale, but it's probably 1:11000-12000
-The elevation changes were VERY subtle. You could hardly tell when you were in the reentrant you needed to be in.
-We will never, ever return to that hillside in the center of the map. Jara, the leafy, scratchy bane of my orienteering in Spain, had taken over that hillside. Sometimes you can fight through it. I was about ready to sit down, call it a night, and wait for someone to get me. After that it went well.
https://drive.google.com/file/d/0B64jd3d3gSP7VUsza...
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Monday Dec 7, 2015 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)