Training Log Archive: GswedeIn the 7 days ending May 22, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday May 22, 2016 #
Orienteering warm up/down 20:00 [3] 3.0 km (6:40 / km) +100m 5:43 / km
Orienteering 44:36 [4] *** 6.1 km (7:19 / km) +295m 5:53 / km
spiked:10/11c
Route choice exercise on the Cerro de La Golondrina.
I did this alone, but thanks to GPS I can compare my route to others' routes on a different day.
Legs were quite tired from last night. I was still able to move along at a decent pace. The fastest route for 9 was definitely around to the left, however, I really wanted to work on my hill climbing. I got a chance to do that :)
Would've liked to go faster. I just couldn't get my motivation up to compete against people who had run two weeks prior.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
I did this alone, but thanks to GPS I can compare my route to others' routes on a different day.
Legs were quite tired from last night. I was still able to move along at a decent pace. The fastest route for 9 was definitely around to the left, however, I really wanted to work on my hill climbing. I got a chance to do that :)
Would've liked to go faster. I just couldn't get my motivation up to compete against people who had run two weeks prior.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Saturday May 21, 2016 #
Orienteering 1:13:00 [4] *** 10.9 km (6:42 / km) +528m 5:23 / km
spiked:14/17c
Alto del Leon Night-O with the guys.
Mass start but we quickly separated on the long leg.
Solid run overall. I screwed up royally on 7 when I couldn't make sense of the area and found a clearing with a rock that made sense to me. Should've gone back to the big clearings.
10 to 11 was another bad choice. I should have gone straight and just dealt with the climb. I ended up climbing just as much going through the deep streams.
Luisma beat me on 3 to 4 by taking the trail. I was considering this, but I wanted to go for more forest training and decided to take the straight option. That's when I realized how tired I was from this week's training. I also let myself get pulled to the right by Manu before listening to my own instinct and barreling downhill.
Map:
https://goo.gl/photos/RVFC3f6PEHZ2uYo37
Mass start but we quickly separated on the long leg.
Solid run overall. I screwed up royally on 7 when I couldn't make sense of the area and found a clearing with a rock that made sense to me. Should've gone back to the big clearings.
10 to 11 was another bad choice. I should have gone straight and just dealt with the climb. I ended up climbing just as much going through the deep streams.
Luisma beat me on 3 to 4 by taking the trail. I was considering this, but I wanted to go for more forest training and decided to take the straight option. That's when I realized how tired I was from this week's training. I also let myself get pulled to the right by Manu before listening to my own instinct and barreling downhill.
Map:
https://goo.gl/photos/RVFC3f6PEHZ2uYo37
Friday May 20, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
Running 35:00 [4] 9.6 km (3:39 / km) +70m 3:31 / km
Tempo Friday.
Stuck to the trails because the grass is NOT good for running right now. Stinging nettles up to my chest, stickers filling my shoes. A great builder of mental strength, but not a good place to do a workout.
A little bit slower than the tempos I did in the fall, but it's also quite a bit warmer than in the fall. 28 °C while I was out with a mix of shade and sun. I was sweating pretty hard. Gotta focus on rehydration now. Good to be in shape.
Stuck to the trails because the grass is NOT good for running right now. Stinging nettles up to my chest, stickers filling my shoes. A great builder of mental strength, but not a good place to do a workout.
A little bit slower than the tempos I did in the fall, but it's also quite a bit warmer than in the fall. 28 °C while I was out with a mix of shade and sun. I was sweating pretty hard. Gotta focus on rehydration now. Good to be in shape.
Thursday May 19, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Running 55:00 [3] 11.0 km (5:00 / km)
Easy run through CDC with Melanie. Good to catch up with her and see her move on from our stressful workplace to better opportunities.
Wednesday May 18, 2016 #
Cycling 1:45:00 [2] 35.0 km (20.0 kph)
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
Running 25:00 [5] 5.8 km (4:19 / km)
Wednesday night workout in Bosque ;)
Workout was 6x800@I (2:28-2:32) on 2 min recovery jog
Pretty good when compared with my times in this workout a month and a half ago, which are beside today's times in (X:XX). Warm out today (26 °C). Didn't do the 200s at the end because my calves were getting tight.
Times:
2:30 (2:34)
2:30 (2:34)
2:26 (2:30)
2:29 (2:32)
2:26 (2:31)
2:30 (2:30)
Workout was 6x800@I (2:28-2:32) on 2 min recovery jog
Pretty good when compared with my times in this workout a month and a half ago, which are beside today's times in (X:XX). Warm out today (26 °C). Didn't do the 200s at the end because my calves were getting tight.
Times:
2:30 (2:34)
2:30 (2:34)
2:26 (2:30)
2:29 (2:32)
2:26 (2:31)
2:30 (2:30)
Tuesday May 17, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Monday May 16, 2016 #
Orienteering 1:20:00 [3] *** 10.5 km (7:37 / km) +318m 6:37 / km
spiked:30/32c
A contouring session set up by one of my clubmates in La Jarosa.
He made it too long so I cut it short at 32. I was already an hour ten minutes in at that point, and my partner was not ready to keep running, so we decided to call it a day and head back in.
Good training. The vegetation often made it difficult to stay on the same contour. But ultimately this was better training because if I went downhill or uphill I had to be conscious of this and correct it. Good stuff.
Some of the streamers were misplaced which took me out of my flow a bit, but it's all good. It was realllllly difficult to read the rocks correctly and fight through all the vegetation on the final hillside.
Map:
https://goo.gl/photos/sddRJx5R1nsTsLb89
He made it too long so I cut it short at 32. I was already an hour ten minutes in at that point, and my partner was not ready to keep running, so we decided to call it a day and head back in.
Good training. The vegetation often made it difficult to stay on the same contour. But ultimately this was better training because if I went downhill or uphill I had to be conscious of this and correct it. Good stuff.
Some of the streamers were misplaced which took me out of my flow a bit, but it's all good. It was realllllly difficult to read the rocks correctly and fight through all the vegetation on the final hillside.
Map:
https://goo.gl/photos/sddRJx5R1nsTsLb89