Training Log Archive: GswedeIn the 7 days ending Jul 22, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Jul 22, 2018 #
10 AM
Orienteering 1:34:04 *** 13.14 km (7:10 / km) +308m 6:25 / km
21c
https://photos.app.goo.gl/3mJPaJsFpBNM4j3d9
A rerun of the women's selection race. I kept the effort at about 80-85% (when racing a long I'm usually at 90-95%)
Focused on how to fuel properly. Had a gel, stashed water on the road near 12. But that was apparently too late for water since my energy dropped quite a bit after that.
Lots of time lost in the phi loop. Two options there: pick a more open faster route or be more aggressive when going through the thick vegetation and steep hillsides.
The terrain is sometimes beautiful open nordic terrain. And then sometimes it's more similar to the continental terrain we have in the Northeast... guess which one has crappier runnability.
A rerun of the women's selection race. I kept the effort at about 80-85% (when racing a long I'm usually at 90-95%)
Focused on how to fuel properly. Had a gel, stashed water on the road near 12. But that was apparently too late for water since my energy dropped quite a bit after that.
Lots of time lost in the phi loop. Two options there: pick a more open faster route or be more aggressive when going through the thick vegetation and steep hillsides.
The terrain is sometimes beautiful open nordic terrain. And then sometimes it's more similar to the continental terrain we have in the Northeast... guess which one has crappier runnability.
Running 20:00 [3] 3.0 km (6:40 / km)
Saturday Jul 21, 2018 #
Note
Original plan was to do two courses today, but the body is feeling really beat up. It doesn't make sense to slog through a long distance. I want to feel strong out there to walk away confident.
3 PM
Running 1:15:00 [3] 13.36 km (5:37 / km) +181m 5:15 / km
A run in the Wiss... I mean Sigulda
4 PM
Core O'Clock 40:00
Warmup, Thalassa, cooldown.
Thalassa
3 sets of 50 jumping jacks, 20 burpees, 25 leg raises, 50 jumping jacks, 50 crunches, 20 burpees. No rests.
Whoa.
Thalassa
3 sets of 50 jumping jacks, 20 burpees, 25 leg raises, 50 jumping jacks, 50 crunches, 20 burpees. No rests.
Whoa.
Friday Jul 20, 2018 #
11 AM
Orienteering 1:32:53 11.77 km (7:54 / km) +265m 7:06 / km
11c
3 PM
Orienteering 55:30 [3] 4.3 km (12:54 / km) +105m 11:29 / km
https://photos.app.goo.gl/LBJ6UXCu6QkQwuL77
Getting eaten again by the horseflies.
This corridor was really rough. Very physically challenging as it pushed me through area with very poor runnability. PA is still rougher than this, but it ain't pretty here.
Getting eaten again by the horseflies.
This corridor was really rough. Very physically challenging as it pushed me through area with very poor runnability. PA is still rougher than this, but it ain't pretty here.
Thursday Jul 19, 2018 #
8 AM
BBA 20:00 [2] 3.0 km (6:40 / km)
10 AM
Orienteering 1:26:48 [3] *** 9.06 km (9:35 / km) +163m 8:47 / km
54c
Control pick
https://photos.app.goo.gl/rLcDKe4dWFnGnV1R7
Here's a question: is the distraction offered by racing in a world championship equal to the distraction offered by dozens of horseflies biting my neck and back.
It would seem to be the case after seeing how much I messed up after 34. Any tips on how to repel horseflies/develop the mental fortitude to ignore them for a long distance?
https://photos.app.goo.gl/rLcDKe4dWFnGnV1R7
Here's a question: is the distraction offered by racing in a world championship equal to the distraction offered by dozens of horseflies biting my neck and back.
It would seem to be the case after seeing how much I messed up after 34. Any tips on how to repel horseflies/develop the mental fortitude to ignore them for a long distance?
5 PM
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
Plan was 4x1000. Warmed up to track, ran 500m of the first interval, decided that my Achilles was hurting enough to be affecting my form, called it a day. After that I did my Freeletics workout and jogged back.
The terrain in Hungary seems to have hurt my Achilles quite a bit. It'll need another break from flat, fast running. What it really needs is a one to two month break from hard training, but now's not a good time for that.
The terrain in Hungary seems to have hurt my Achilles quite a bit. It'll need another break from flat, fast running. What it really needs is a one to two month break from hard training, but now's not a good time for that.
Core O'Clock 42:00
Freeletics workout. It's getting easier to do 100+ burpees.
Wednesday Jul 18, 2018 #
7 AM
BBA 20:00 [2] 3.0 km (6:40 / km)
1 PM
Orienteering 1:15:00 [3] *** 8.37 km (8:58 / km) +333m 7:28 / km
16c
Relaxed run of the middle from the selection races. Trying to get a feel for the terrain and mapping.
This terrain was much more Nordic than Pennsylvania. But it seems to go back and forth. Sometimes Nordic, sometimes more Continental. At any rate, it's pretty rough. Very steep and tough running. This WOC is going to be an enormous physical challenge. Attacking this terrain while staying accurate. You can say that for many terrain types, but I've got to figure out how to attack this one.
https://photos.app.goo.gl/YLZzhzVVZhiatq4W7
This terrain was much more Nordic than Pennsylvania. But it seems to go back and forth. Sometimes Nordic, sometimes more Continental. At any rate, it's pretty rough. Very steep and tough running. This WOC is going to be an enormous physical challenge. Attacking this terrain while staying accurate. You can say that for many terrain types, but I've got to figure out how to attack this one.
https://photos.app.goo.gl/YLZzhzVVZhiatq4W7
Tuesday Jul 17, 2018 #
Running 1:10:00 [3] 13.0 km (5:23 / km) +140m 5:07 / km
Conclusion from my first run around Sigulda: Pennsylvania was a very good place to prepare for WOC in Latvia.
Update: Bag has arrived! Now the serious training can begin!
Update: Bag has arrived! Now the serious training can begin!
Core O'Clock 25:00
Monday Jul 16, 2018 #
Running 35:00 [3] 5.5 km (6:22 / km) +120m 5:44 / km
Up to the statue and then back to the hostel. Great views of Budapest.
Note
In Sigulda, Latvia. Without my bag now thanks to LOT. It looks like there won't be any orienteering until I get it back.