Training Log Archive: GswedeIn the 7 days ending Jan 3, 2016:
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Sunday Jan 3, 2016 #
Orienteering 1:00:00 [3] 15.4 km (3:54 / km)
Prerunning the long for the Ciudad Rodrigo Cup. It's going to be very, very fast and very fun. This is a fake time. Although it'd be cool to be this fast.
Saturday Jan 2, 2016 #
Note
Wow, 2015 is over and 2016 is beginning. I've been feeling a little lazy lately as I catch up on sleep and things I've put off for a while. But the new year is coming and it's not waiting for me.
A few reflections from this past year.
More orienteering than any other year in my life.
123 hours and 51 minutes
1043.1 kilometers
1589 controls (although I must admit that I'm quite bad at remembering to enter this)
I'm improving in this sport. But it's not just about time spent doing the activity. It's about focus and the fight.
So for 2016 I resolve to have a focus for every training session and to always fight through, whether it's training or racing.
A few reflections from this past year.
More orienteering than any other year in my life.
123 hours and 51 minutes
1043.1 kilometers
1589 controls (although I must admit that I'm quite bad at remembering to enter this)
I'm improving in this sport. But it's not just about time spent doing the activity. It's about focus and the fight.
So for 2016 I resolve to have a focus for every training session and to always fight through, whether it's training or racing.
Running 30:00 [3] 6.0 km (5:00 / km)
An easy jog along Madrid Rio just to keep the legs loose for tomorrow. 15k longs are rarely easy.
Thursday Dec 31, 2015 #
Running 20:00 [3] 4.0 km (5:00 / km)
15 minute warmup and 5 minute cooldown.
Orienteering 45:00 [4] *** 5.23 km (8:36 / km)
spiked:11/13c
Overall downhill course in El Manchón. I continued until I hit a two meter fence with a "Private Property-Hunting Reserve" sign. A bit disappointing. The area is cool, but nothing to write home about.
I continually underestimated distances. The map was set in 1:10 but I must have gotten to used to covering map distance quickly in Portugal.
Getting better at reading these contours, but need to improve. More practice!
https://goo.gl/photos/mBgM2Yi2Hb9pLt6YA
I continually underestimated distances. The map was set in 1:10 but I must have gotten to used to covering map distance quickly in Portugal.
Getting better at reading these contours, but need to improve. More practice!
https://goo.gl/photos/mBgM2Yi2Hb9pLt6YA
Wednesday Dec 30, 2015 #
11 AM
Running 15:00 [3] 3.0 km (5:00 / km)
10 minute warmup and 5 minute cooldown.
Orienteering 1:04:26 [3] **** 9.9 km (6:31 / km)
spiked:53/60c
Downhill course and a side slope course on an old map with too many rocks. That was the point. You had to focus on things other than the rocks, but they were very distracting.
No map yet.
Very good overall. Before each start I took 10 seconds to visualize myself carrying out each orienteering technique perfectly and running through the course perfectly. It worked well. Time to incorporate that to the warmup routine.
No map yet.
Very good overall. Before each start I took 10 seconds to visualize myself carrying out each orienteering technique perfectly and running through the course perfectly. It worked well. Time to incorporate that to the warmup routine.
Tuesday Dec 29, 2015 #
10 AM
Orienteering 1:02:00 [3] ***** 8.5 km (7:18 / km)
spiked:34/38c
Multi-technique exercise
Included:
Relocation w/ partner
6 control memory course
Windows
Attackpoints
Only compass
Poor map quality, but it's all I got.
https://goo.gl/photos/bQAzRu1nSJ58ZZpE7
Included:
Relocation w/ partner
6 control memory course
Windows
Attackpoints
Only compass
Poor map quality, but it's all I got.
https://goo.gl/photos/bQAzRu1nSJ58ZZpE7
Running 15:00 [3] 3.0 km (5:00 / km)
10 minute warmup and 5 minute cooldown.
4 PM
Orienteering 40:08 [4] ***** 5.1 km (7:52 / km)
spiked:22/23c
MicrO & MacrO exercises
Each control had between 3-5 flags with SI boxes within 15-20 meters of each location. So you had to attack really well and be very specific about control descriptions.
First a 1km course at 1:5000. 1 mispunch there out of 6
https://goo.gl/photos/174D2cq7uZrsUfr47
Then a 4.1km course at 1:10000. 1 mp out of 17.
https://goo.gl/photos/kWHTwjQLxxA5Xtft8
Each control had between 3-5 flags with SI boxes within 15-20 meters of each location. So you had to attack really well and be very specific about control descriptions.
First a 1km course at 1:5000. 1 mispunch there out of 6
https://goo.gl/photos/174D2cq7uZrsUfr47
Then a 4.1km course at 1:10000. 1 mp out of 17.
https://goo.gl/photos/kWHTwjQLxxA5Xtft8
Running 15:00 [2] 3.0 km (5:00 / km)
10 minute warmup and 5 minute cooldown.
Monday Dec 28, 2015 #
10 AM
Orienteering 22:00 [2] **** 3.4 km (6:28 / km)
spiked:16/16c
Sprint course around Arraiolos with a twist. I went into this course having already decided to go slow and save my juice for the rest of the day.
The course was separated into single leg blocks. The idea was that you had to memorize a leg, not look at it, and go to that control, while memorizing the following leg.
It was difficult, but I was able to never look at the leg. Some had to, so technically I won out there.
https://goo.gl/photos/ByU7tC1RDv3csyAq6
The course was separated into single leg blocks. The idea was that you had to memorize a leg, not look at it, and go to that control, while memorizing the following leg.
It was difficult, but I was able to never look at the leg. Some had to, so technically I won out there.
https://goo.gl/photos/ByU7tC1RDv3csyAq6
Orienteering 4:06 [3] *** 0.6 km (6:50 / km)
spiked:25/28c
Indoor-O
Pretty simple. An O course around a gymnasium with loads of fake controls. You had to be very specific about the positioning of the circle.
First Indoor-O I've ever done. I ran slowly and cautiously to keep within my navigational ability (Not mispunch). Others ran quite a bit faster, and also mispunched. I was able to get all the controls correct on the first try. Next time, faster.
https://goo.gl/photos/PVvdnjUxRnAzCyqZA
Pretty simple. An O course around a gymnasium with loads of fake controls. You had to be very specific about the positioning of the circle.
First Indoor-O I've ever done. I ran slowly and cautiously to keep within my navigational ability (Not mispunch). Others ran quite a bit faster, and also mispunched. I was able to get all the controls correct on the first try. Next time, faster.
https://goo.gl/photos/PVvdnjUxRnAzCyqZA
4 PM
Orienteering 1:11:17 [4] ***** 10.6 km (6:43 / km)
spiked:6/6c
Corridor, Maze, and then Line-O
Did the first section of the Line-O and then decided to cut the last section since I couldn't fight through any more jara without going insane.
Really difficult exercises which I took on quite well in comparison with how I would have run in the past. The maze had an unforeseen difficulty in that the curve of the circle was more pronounced closer to the center. So the speed at which I changed direction also needed to constantly change.
https://goo.gl/photos/Me2zzCS2rCxfnWgBA
Did the first section of the Line-O and then decided to cut the last section since I couldn't fight through any more jara without going insane.
Really difficult exercises which I took on quite well in comparison with how I would have run in the past. The maze had an unforeseen difficulty in that the curve of the circle was more pronounced closer to the center. So the speed at which I changed direction also needed to constantly change.
https://goo.gl/photos/Me2zzCS2rCxfnWgBA
6 PM
Orienteering 20:38 [4] **** 3.3 km (6:15 / km)
spiked:11/15c
Night-O Score-O
I started with Andreu and Antonio and we were holding a good pace until they accidentally skipped 39. (They said later that they came back sprinting to get it when they finished).
A few errors due to lack of attackpoints. Easy to fix.
Really fun stuff.
https://goo.gl/photos/DRd9fdgSPMnQsFKR8
I started with Andreu and Antonio and we were holding a good pace until they accidentally skipped 39. (They said later that they came back sprinting to get it when they finished).
A few errors due to lack of attackpoints. Easy to fix.
Really fun stuff.
https://goo.gl/photos/DRd9fdgSPMnQsFKR8