Training Log Archive: Gswede

Warm up and cool down in the forest.

Madrid League Long Course in El Pardo

Overall a fairly good race. About 6 controls of 21 with minor errors from which I recovered quickly.

I came in 2nd. Ángel Rojas beat me by 5 minutes. But he could probably have run the course with only the control description with how well he knows the map.

Error time: 4.5 minutes.

Main errors:
-Slightly losing contact with the map.
-Poorly attacking a control
-(not an error really) the finish chute was misplaced and this really threw me off in the end.

Cause:
Running too quickly
Distraction

Solution:
Run at navigation speed
Meditation (concentration)

https://drive.google.com/file/d/0B64jd3d3gSP7N3hIM...

10 minute warm up to tempo while focusing on what I wanted to do in this race. 10 minute cooldown with Luis.

4th and final Mad Night in Mingorrubio.

1st place. I beat all the FEDOboys. First time I can say that. As usual it was a mass start and we were together until number 3. After number 3 I wanted to spread out the group so I laid down the hammer and started to sprint away. A few tried to follow me anf the group was destroyed. Not much else I can say.

It wasn't a perfect race but I'll have to wait for the winsplits to see where I lost time.

Total Error Time: 1:00 minute

Errors:
Poor route choice
Lack of Effective planning

Cause:
Distraction from speed, oxygen, and other runners.

Solution:
Meditation (concentration)
Training (better fitness)
Running at navigation speed

http://www.esconditenats.com/tienda/images/Parcial...
https://drive.google.com/file/d/0B64jd3d3gSP7UkVwS...

Control pickup