Training Log Archive: GswedeIn the 7 days ending Dec 31, 2015:
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Thursday Dec 31, 2015 #
Running 20:00 [3] 4.0 km (5:00 / km)
15 minute warmup and 5 minute cooldown.
Orienteering 45:00 [4] *** 5.23 km (8:36 / km)
spiked:11/13c
Overall downhill course in El Manchón. I continued until I hit a two meter fence with a "Private Property-Hunting Reserve" sign. A bit disappointing. The area is cool, but nothing to write home about.
I continually underestimated distances. The map was set in 1:10 but I must have gotten to used to covering map distance quickly in Portugal.
Getting better at reading these contours, but need to improve. More practice!
https://goo.gl/photos/mBgM2Yi2Hb9pLt6YA
I continually underestimated distances. The map was set in 1:10 but I must have gotten to used to covering map distance quickly in Portugal.
Getting better at reading these contours, but need to improve. More practice!
https://goo.gl/photos/mBgM2Yi2Hb9pLt6YA
Wednesday Dec 30, 2015 #
11 AM
Running 15:00 [3] 3.0 km (5:00 / km)
10 minute warmup and 5 minute cooldown.
Orienteering 1:04:26 [3] **** 9.9 km (6:31 / km)
spiked:53/60c
Downhill course and a side slope course on an old map with too many rocks. That was the point. You had to focus on things other than the rocks, but they were very distracting.
No map yet.
Very good overall. Before each start I took 10 seconds to visualize myself carrying out each orienteering technique perfectly and running through the course perfectly. It worked well. Time to incorporate that to the warmup routine.
No map yet.
Very good overall. Before each start I took 10 seconds to visualize myself carrying out each orienteering technique perfectly and running through the course perfectly. It worked well. Time to incorporate that to the warmup routine.
Tuesday Dec 29, 2015 #
10 AM
Orienteering 1:02:00 [3] ***** 8.5 km (7:18 / km)
spiked:34/38c
Multi-technique exercise
Included:
Relocation w/ partner
6 control memory course
Windows
Attackpoints
Only compass
Poor map quality, but it's all I got.
https://goo.gl/photos/bQAzRu1nSJ58ZZpE7
Included:
Relocation w/ partner
6 control memory course
Windows
Attackpoints
Only compass
Poor map quality, but it's all I got.
https://goo.gl/photos/bQAzRu1nSJ58ZZpE7
Running 15:00 [3] 3.0 km (5:00 / km)
10 minute warmup and 5 minute cooldown.
4 PM
Orienteering 40:08 [4] ***** 5.1 km (7:52 / km)
spiked:22/23c
MicrO & MacrO exercises
Each control had between 3-5 flags with SI boxes within 15-20 meters of each location. So you had to attack really well and be very specific about control descriptions.
First a 1km course at 1:5000. 1 mispunch there out of 6
https://goo.gl/photos/174D2cq7uZrsUfr47
Then a 4.1km course at 1:10000. 1 mp out of 17.
https://goo.gl/photos/kWHTwjQLxxA5Xtft8
Each control had between 3-5 flags with SI boxes within 15-20 meters of each location. So you had to attack really well and be very specific about control descriptions.
First a 1km course at 1:5000. 1 mispunch there out of 6
https://goo.gl/photos/174D2cq7uZrsUfr47
Then a 4.1km course at 1:10000. 1 mp out of 17.
https://goo.gl/photos/kWHTwjQLxxA5Xtft8
Running 15:00 [2] 3.0 km (5:00 / km)
10 minute warmup and 5 minute cooldown.
Monday Dec 28, 2015 #
10 AM
Orienteering 22:00 [2] **** 3.4 km (6:28 / km)
spiked:16/16c
Sprint course around Arraiolos with a twist. I went into this course having already decided to go slow and save my juice for the rest of the day.
The course was separated into single leg blocks. The idea was that you had to memorize a leg, not look at it, and go to that control, while memorizing the following leg.
It was difficult, but I was able to never look at the leg. Some had to, so technically I won out there.
https://goo.gl/photos/ByU7tC1RDv3csyAq6
The course was separated into single leg blocks. The idea was that you had to memorize a leg, not look at it, and go to that control, while memorizing the following leg.
It was difficult, but I was able to never look at the leg. Some had to, so technically I won out there.
https://goo.gl/photos/ByU7tC1RDv3csyAq6
Orienteering 4:06 [3] *** 0.6 km (6:50 / km)
spiked:25/28c
Indoor-O
Pretty simple. An O course around a gymnasium with loads of fake controls. You had to be very specific about the positioning of the circle.
First Indoor-O I've ever done. I ran slowly and cautiously to keep within my navigational ability (Not mispunch). Others ran quite a bit faster, and also mispunched. I was able to get all the controls correct on the first try. Next time, faster.
https://goo.gl/photos/PVvdnjUxRnAzCyqZA
Pretty simple. An O course around a gymnasium with loads of fake controls. You had to be very specific about the positioning of the circle.
First Indoor-O I've ever done. I ran slowly and cautiously to keep within my navigational ability (Not mispunch). Others ran quite a bit faster, and also mispunched. I was able to get all the controls correct on the first try. Next time, faster.
https://goo.gl/photos/PVvdnjUxRnAzCyqZA
4 PM
Orienteering 1:11:17 [4] ***** 10.6 km (6:43 / km)
spiked:6/6c
Corridor, Maze, and then Line-O
Did the first section of the Line-O and then decided to cut the last section since I couldn't fight through any more jara without going insane.
Really difficult exercises which I took on quite well in comparison with how I would have run in the past. The maze had an unforeseen difficulty in that the curve of the circle was more pronounced closer to the center. So the speed at which I changed direction also needed to constantly change.
https://goo.gl/photos/Me2zzCS2rCxfnWgBA
Did the first section of the Line-O and then decided to cut the last section since I couldn't fight through any more jara without going insane.
Really difficult exercises which I took on quite well in comparison with how I would have run in the past. The maze had an unforeseen difficulty in that the curve of the circle was more pronounced closer to the center. So the speed at which I changed direction also needed to constantly change.
https://goo.gl/photos/Me2zzCS2rCxfnWgBA
6 PM
Orienteering 20:38 [4] **** 3.3 km (6:15 / km)
spiked:11/15c
Night-O Score-O
I started with Andreu and Antonio and we were holding a good pace until they accidentally skipped 39. (They said later that they came back sprinting to get it when they finished).
A few errors due to lack of attackpoints. Easy to fix.
Really fun stuff.
https://goo.gl/photos/DRd9fdgSPMnQsFKR8
I started with Andreu and Antonio and we were holding a good pace until they accidentally skipped 39. (They said later that they came back sprinting to get it when they finished).
A few errors due to lack of attackpoints. Easy to fix.
Really fun stuff.
https://goo.gl/photos/DRd9fdgSPMnQsFKR8
Sunday Dec 27, 2015 #
9 AM
Running 30:00 [2] 6.0 km (5:00 / km)
20 minute warmup with music and 10 minute cooldown without.
10 AM
Orienteering 34:57 [4] **** 3.8 km (9:12 / km) +130m 7:51 / km
spiked:11/15c
Winter Relay leg 2 at the Portugal After Christmas Training Camp.
I got really screwed up in the rocks around the second control on the first leg until I gave up on the first attempt, bailed, and attacked again from a closer feature.
It took a bit of getting used to the terrain until I was ready to run in it. Fast, but also very green in many spots.
I've put the map up. But it's too confusing to make sense of.
But if anyone wants to try to figure it out, on this leg I went to controls:
82
62
73
76
75
74
67
72
69
59
56
51
60
77
100
https://goo.gl/photos/XVaiZtqU1gBqL1JW9
I got really screwed up in the rocks around the second control on the first leg until I gave up on the first attempt, bailed, and attacked again from a closer feature.
It took a bit of getting used to the terrain until I was ready to run in it. Fast, but also very green in many spots.
I've put the map up. But it's too confusing to make sense of.
But if anyone wants to try to figure it out, on this leg I went to controls:
82
62
73
76
75
74
67
72
69
59
56
51
60
77
100
https://goo.gl/photos/XVaiZtqU1gBqL1JW9
Orienteering 26:13 [4] *** 3.3 km (7:57 / km) +130m 6:38 / km
spiked:11/15c
Leg 4 of the Winter Relay
This part of the terrain was easier, but the green was still crazy. Really fun to have loads of people out there all running different directions.
The greens screwed me up a lot. They pushed me off course and made reading more difficult. As the Portuguese there said, "Be aggresive."
Controls on this leg (Left hand side of previous map)
43
37
48
45
54
58
32
31
83
41
39
40
35
52
100
This part of the terrain was easier, but the green was still crazy. Really fun to have loads of people out there all running different directions.
The greens screwed me up a lot. They pushed me off course and made reading more difficult. As the Portuguese there said, "Be aggresive."
Controls on this leg (Left hand side of previous map)
43
37
48
45
54
58
32
31
83
41
39
40
35
52
100
4 PM
Running 15:00 [2] 3.0 km (5:00 / km)
10 minute warmup and 5 minute cooldown
Orienteering 57:08 [4] ***** 6.3 km (9:04 / km)
spiked:27/29c
Contours only course in Cabeçao.
I did really well. Antonio started with me and we both kept a solid pace, competing with each other the entire time.
At the start triangle in the center of the course there were two girls with circle maps. The idea was to do a circle course, return, and continue on with the other training afterwards. The girl told me to go to the wrong starting control at first, so I did it in reverse. And I was disqualified. I still trained though.
I finished the circle and continued on. My stomach started to hurt quite a bit from being sick over the previous days, so I decided to take it easy to finish out the course, particularly since I wasn't competing with Antonio anymore. I expected that he had most likely finished.
Coming into 14 suddenly Antonio appeared on my left and the competitive spirit came back into me. He swung too low on 14 which gave me an advantage of a few seconds. But he was too strong in the final sprint. My stomach ended up being a limiting factor.
Good stuff.
Normal course:
https://goo.gl/photos/8kFibc8MaMYYB2bq6
Circle:
https://goo.gl/photos/Q1gBU9mbKv1GhSb96
I did really well. Antonio started with me and we both kept a solid pace, competing with each other the entire time.
At the start triangle in the center of the course there were two girls with circle maps. The idea was to do a circle course, return, and continue on with the other training afterwards. The girl told me to go to the wrong starting control at first, so I did it in reverse. And I was disqualified. I still trained though.
I finished the circle and continued on. My stomach started to hurt quite a bit from being sick over the previous days, so I decided to take it easy to finish out the course, particularly since I wasn't competing with Antonio anymore. I expected that he had most likely finished.
Coming into 14 suddenly Antonio appeared on my left and the competitive spirit came back into me. He swung too low on 14 which gave me an advantage of a few seconds. But he was too strong in the final sprint. My stomach ended up being a limiting factor.
Good stuff.
Normal course:
https://goo.gl/photos/8kFibc8MaMYYB2bq6
Circle:
https://goo.gl/photos/Q1gBU9mbKv1GhSb96
Saturday Dec 26, 2015 #
Running 25:00 [2] 5.0 km (5:00 / km)
15 minute warmup and 10 minute cooldown.
Orienteering 45:00 [3] **** 6.0 km (7:30 / km)
spiked:11/15c
Test course in El Pardo with the Karta map. I didn't go all out on this course because I had the training camp coming up.
I didn't have enough time to do the whole course. So I cut it after the butterfly. Pretty good up to that point, except for a huge 5 minute error when I thought I was on the wrong spur.
https://goo.gl/photos/jGjtPgcD1RL1qF67A
I didn't have enough time to do the whole course. So I cut it after the butterfly. Pretty good up to that point, except for a huge 5 minute error when I thought I was on the wrong spur.
https://goo.gl/photos/jGjtPgcD1RL1qF67A