Training Log Archive: GswedeIn the 28 days ending Feb 28, 2013:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||
Thursday Feb 28, 2013 #
5 PM
Running 1:00:03 14.02 km (4:17 / km) +95m 4:09 / km
ahr:156 max:181
Tempo run along Madrid Rio on a cold windy day. I felt great. Legs got heavy in the last 5 minutes but this was a great workout.
Wednesday Feb 27, 2013 #
Running 1:10:00 [3] 15.0 km (4:40 / km)
Legs felt heavy on this run through Madrid Rio. 8x20/40's.
Tuesday Feb 26, 2013 #
Running 1:10:00 [3] 15.5 km (4:31 / km)
Easy morning run along Madrid. I felt surprisingly good and was moving well. Nice start to the day.
Sunday Feb 24, 2013 #
10 AM
Orienteering warm up/down 15:01 3.07 km (4:54 / km) +44m 4:34 / km
ahr:155 max:180
Orienteering race 47:56 *** 8.51 km (5:38 / km) +87m 5:21 / km
ahr:162 max:189 spiked:17/20c
This race was a needed pick-me-up. I ran much better than yesterday. Certainly nothing stellar but I competed slightly above my normal performance.
I ran focused and had a plan going into all but 2 controls. Attackpoints worked and I flowed from general navigation to precise very smoothly.
At the end I wasn't moving fast enough and there must have been inefficiencies compared with the top as the winner (Thierry) ran 28 to my 42.
I still felt much better about it and loved the downhill city sprint leading up to the finish. The last 600 meters in the sand were a little rough. The race directors just wanted to get my heart rate up. Nice guys.
I ran focused and had a plan going into all but 2 controls. Attackpoints worked and I flowed from general navigation to precise very smoothly.
At the end I wasn't moving fast enough and there must have been inefficiencies compared with the top as the winner (Thierry) ran 28 to my 42.
I still felt much better about it and loved the downhill city sprint leading up to the finish. The last 600 meters in the sand were a little rough. The race directors just wanted to get my heart rate up. Nice guys.
Saturday Feb 23, 2013 #
10 AM
Orienteering race 3:03:46
Ok I finally have a free moment so it's time for some reflection on this race. I consider this to be my worst race in Spain.
I simply could not relocate at my control no. 7. I think it took me 20 minutes to truly find where I was. I'm not sure if it's something that should be worked on or just map reading in general because just before it I lost contact with the map. There was about a 400 meter radius in which I could have been. So trying to relocate within an area that large in a very detailed stretch of map was too difficult for me.
Once I did relocate an amazing amount of motivation was lost. It only went downhill from there. I wasn't focused, I was feeling lazy, tired and ready to be done. I wasn't going to DNF since I saw it as at the very least good training. I'd prefer not to train in races like that but it is what it is.
Technical skill to work on: map reading.
Mental skill to work on: concentration.
I simply could not relocate at my control no. 7. I think it took me 20 minutes to truly find where I was. I'm not sure if it's something that should be worked on or just map reading in general because just before it I lost contact with the map. There was about a 400 meter radius in which I could have been. So trying to relocate within an area that large in a very detailed stretch of map was too difficult for me.
Once I did relocate an amazing amount of motivation was lost. It only went downhill from there. I wasn't focused, I was feeling lazy, tired and ready to be done. I wasn't going to DNF since I saw it as at the very least good training. I'd prefer not to train in races like that but it is what it is.
Technical skill to work on: map reading.
Mental skill to work on: concentration.
Friday Feb 22, 2013 #
Event: Andalucia-O-Meeting
Running 45:00 [3] 10.3 km (4:22 / km)
Premeet in Dehesa de la Villa. My legs felt really heavy. Just like yesterday. Even a slow pace was leaving me breathless, which is worringly similar to how I felt with iron deficiency. That makes me more nervous for tomorrow and Sunday.
Things to remember:
1.Stay off the paths since they are mostly sand and sap your energy.
2. Execute the same process as in Casa de Campo & El Pardo.
3. Enjoy running with the some of the best orienteers in the world.
Things to remember:
1.Stay off the paths since they are mostly sand and sap your energy.
2. Execute the same process as in Casa de Campo & El Pardo.
3. Enjoy running with the some of the best orienteers in the world.
Thursday Feb 21, 2013 #
5 PM
Orienteering 1:10:01 *** 13.73 km (5:06 / km) +142m 4:51 / km
ahr:137 max:170 spiked:4/5c
Wednesday Feb 20, 2013 #
6 AM
Running 1:10:00 [3] 15.6 km (4:29 / km)
Easy morning run along Madrid Rio with 8x20/40's. I was going faster than I thought. I was wearing a light jacket but I should have just worn a t-shirt.
Monday Feb 18, 2013 #
Running 1:15:00 [3] 16.5 km (4:33 / km)
Easy run in parque del oeste, madrid rio and finish in canal.
Sunday Feb 17, 2013 #
Running 55:00 [3] 12.3 km (4:28 / km)
Change of plans and did yesterday's run this morning since my calves were hurting. Didn't feel like the right move to run when my legs are saying no. I really like being more in control of my training. I feel more able to react to problems like this rather than stuck to a plan.
Running 50:00 [4] 12.4 km (4:02 / km)
10 minute warm-up. 30 minute tempo in which I covered 8.1 km, 10 minute cooldown. Back to work tomorrow! Time to teach English to little Spaniards!
Friday Feb 15, 2013 #
Running 2:00:00 [3] 27.0 km (4:27 / km)
Long run through Casa de Campo. Legs felt great. I was moving pretty well despite the hills in the Campo and Parque del Oeste. Also this run reminded me how great of an emotional outlet running is for me. Easy run in Salamanca tomorrow and tempo run for Sunday. Also map study of next week's maps since apparently Cadiz has some detailed dune features
Wednesday Feb 13, 2013 #
7 PM
Running 1:10:02 15.0 km (4:40 / km) +173m 4:25 / km
ahr:141 max:168
Pacing Hannah on her tempo run. She held strong for 30 minutes as was the plan. It was on the easier side for me but that was fine. My legs were feeling pretty heavy before we started. After we finished the tempo she went running back and I did a loop through Parque del Oeste. 8x20/40's before cooldown.
Tuesday Feb 12, 2013 #
Running 1:10:00 [3] 15.8 km (4:26 / km)
Run back from private class. This was a great way to end the day.
Monday Feb 11, 2013 #
Running 1:15:00 [3] 16.7 km (4:29 / km)
Parque del oeste and Canal. Didn't get a long run in but I was able to do this and with 8x20/40's in it too.
Sunday Feb 10, 2013 #
Note
Really feeling crappy today. I'd rather not destroy my body more than needed. Will do 2 hour long run tomorrow.
Saturday Feb 9, 2013 #
Running 15:00 [3] 3.0 km (5:00 / km)
Warm-up to the event from the metro.
12 PM
Orienteering 1:20:05 11.94 km (6:42 / km) +289m 5:59 / km
ahr:149 max:174
Madrid League race in El Pardo. Finished 6th. I took this race more as a training than a race. Very good for practicing on decently difficult map. I had a few small errors and one large one. Relocation went well today. Results to come.
Friday Feb 8, 2013 #
Running 1:15:00 [3] 17.0 km (4:25 / km)
Easy run in Casa de Campo. Legs feel pretty tired. I wasn't working too hard but my legs felt the intervals.
Thursday Feb 7, 2013 #
3 PM
Orienteering 1:25:01 17.41 km (4:53 / km) +192m 4:38 / km
ahr:150 max:174
Orienteering intervals in Casa de Campo. 8x4minutes at faster than race pace with 2 minutes of recovery between. It gets really tough to run quickly on certain surfaces and uphills (as would be expected). I went down on interval #5. Otherwise this was a great workout.
My muscles are definitely feeling it now.
My muscles are definitely feeling it now.
Wednesday Feb 6, 2013 #
Running 1:15:00 [3] 17.0 km (4:25 / km)
Morning run on the Madrid Rio path with 8x20/40s. I felt better than expected for having run about 9 hours previous.
Tuesday Feb 5, 2013 #
Running 1:15:00 [3] 16.2 km (4:38 / km)
Run back on the anillo verde after my private class. I was too busy putting in job applications yesterday that it got too late for me to run. Tonight was a good exploration. Ill probably do this more often.
Sunday Feb 3, 2013 #
12 PM
Running 1:55:01 21.18 km (5:26 / km) +352m 5:01 / km
ahr:143 max:175
Quite a slow long run in Casa de Campo with fedoboys Juanma and Rory. I wanted to pick up the pace but they were content going along at this rate. I was feeling a little tired from Saturday so maybe it wasn't a bad thing completely. Also my garmin didn't pick up on the first 2.5-3k of the run. Oh well I guess that's why it's so nice to run by time. ;)
Saturday Feb 2, 2013 #
Note
Ok about to run in Casa de Campo. It's a simple map but the course will be 12.5k. Things I'm going to try today. 5 min pre-race meditation. Post-race running drills in forest to help with efficiency in the woods. Remember my process: description, attackpoint, how to arrive/things seen on the way, and execution.
11 AM
Orienteering 1:17:03 15.59 km (4:57 / km) +165m 4:42 / km
ahr:157 max:182
Great run in Casa de Campo. I finished 1st in H-Elite. I was really focused the whole time and was able to implement my orienteering process on all controls but the 2nd to last one. Preceded by 5 minute mediation and 5 minute warm-up and followed by 5 minute cool-down and Efficiency Drills.
Friday Feb 1, 2013 #
Running 1:20:00 [3] 17.4 km (4:36 / km)
An extended Casa de Campo run. With 8x20/40's. Done at Sunset. Really enjoyed this run.