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Training Log: Gswede

In the last 7 days:

activity # timemileskm+m
  Running6 5:57:20 45.09(7:55) 72.57(4:55) 1444
  Orienteering1 1:01:17 6.13(10:00) 9.86(6:13) 40014c
  Core O'Clock2 50:00
  Supplementary Jog1 20:00 1.86(10:44) 3.0(6:40)
  Total7 8:08:37 53.08 85.43 184414c
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MoTuWeThFrSaSu

Saturday Dec 3 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

10 AM

Running 1:37:20 [5] 19.57 km (4:58 / km) +894m 4:03 / km

Tactika trail in San Agustín del Guadalix. Pretty fun. Had to push harder than in the races over the past few weeks. But still came out 1st. Big changes from really fast dirt roads to extremely difficult singletrack.

Results:
http://www.youevent.es/sport/multimedia/clasificac...

Enjoying that uphill:
https://goo.gl/photos/wjXCvrP9bJcMgQjC9

Friday Dec 2 #

Running 1:10:00 [3] 15.0 km (4:40 / km) +350m 4:11 / km

6k easy, 5k tempo @ 18:50, 4k easy with Andreu, Antonio, and Edu on the trails through La Berzosa and Altos de la Solana.

Core O'Clock 25:00 [2]

100 pushups, 20 pedestal, 10 minute plank, 20 pullups.

Thursday Dec 1 #

Running 1:00:00 [3] 12.0 km (5:00 / km)

Out and back past El Pendolero.

Wednesday Nov 30 #

Note

Just checked the WOC calendar. The long is on the 4th of July. Baller.
11 AM

Orienteering 1:01:17 [4] *** 9.86 km (6:13 / km) +400m 5:10 / km
14c

Military race in El Pardo. The map is old. The contours aren't all that great, the veg has changed a ton, and the trails aren't too accurate anymore. Not sure if training with maps like this one are all that beneficial.

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Tuesday Nov 29 #

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)

Running 25:00 [5] 6.0 km (4:10 / km)

Plan was 6x1000 with 2 min. rest with Andreu on the road following the stream below our house. I did 5x1000 and 1x~500 because I'm just getting back into intervals. There's a solid ten meter climb to it. Andreu and I conservatively calculated that it added 5 seconds to our times.

Times:
3:08 (I tried sticking really close to the Andreu monster)
3:13
3:12
3:12
3:15
1:24

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Monday Nov 28 #

Running 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km

Easy run with Andreu. We're both a little tired from the weekend.

Core O'Clock 25:00 [2]

100 pushups, 20xpedestal, 10 minute plank, 20xpullup

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Rough Translation of some good advice received in Spain.

TEN BASIC MENTAL ASPECTS OF ORIENTEERING
1. Your SELF-ESTEEM does not matter to others, only your results. Value your effort whenever you do things well and whatever the result may be.
2. If you make a MISTAKE of any type, it is not anyone else’s fault, only yours. Learn from them and apply what you have learned.
3. FOCUS ON THE TASK AT HAND, not on the result. If you improve these tasks, the results will come by themselves.
4. The relationship between training and results is not always fair. GET USED TO IT.
5. DO NOT UNDERESTIMATE anyone. Everyone can beat you.
6. If you always do the same thing, you will make the same mistakes. DO NOT STOP LEARNING, EVEN WHEN YOU WIN.
7. Always do your own orienteering in races. DO NOT THINK ABOUT OTHERS.
8. You are the one who best knows how to do your best. SELF-CONFIDENCE.
9. You must always THINK POSITIVELY.
10. Have fun training and competing. MOTIVATION is fundamental.

  • Dec 7, 2050 [1,774w, 3d]: free counters

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12
Dec 4
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