Training Log Archive: GswedeIn the 7 days ending Feb 24, 2016:
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Wednesday Feb 24, 2016 #
Cycling 1:30:00 [2] 33.0 km (22.0 kph)
Commute plus cycle to Blume and back home.
6 PM
Running 41:27 [3] 10.48 km (3:57 / km) +185m 3:38 / km
Wednesday night workout at the Blume with the FEDOboys
It helps a lot to have others with me training. I think these are the first track intervals I've done with others in years.
Workout was 5x"1000"@I pace with 3 minute recovery followed by 10x15secs up a 15 meter hill as fast as you could.
GPS track is crap, but the times are correct when you add them up.
We did this in the grass outside the 8th lane. 482 meters really. So a bit short at only two laps.
Times:
3:06 (3:11/k)
3:01 (3:06)
2:55 (3:00)
2:57 (3:02)
2:54 (2:59)
Then 10x15 seconds hill reps.
It helps a lot to have others with me training. I think these are the first track intervals I've done with others in years.
Workout was 5x"1000"@I pace with 3 minute recovery followed by 10x15secs up a 15 meter hill as fast as you could.
GPS track is crap, but the times are correct when you add them up.
We did this in the grass outside the 8th lane. 482 meters really. So a bit short at only two laps.
Times:
3:06 (3:11/k)
3:01 (3:06)
2:55 (3:00)
2:57 (3:02)
2:54 (2:59)
Then 10x15 seconds hill reps.
Tuesday Feb 23, 2016 #
Running 1:00:00 [3] 12.5 km (4:48 / km)
Easy run through CDC with the moonlight. Pretty cool.
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Core O'Clock 10:00 [1]
Monday Feb 22, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Sunday Feb 21, 2016 #
Orienteering race 51:02 [5] **** 5.7 km (8:57 / km)
spiked:18/22c
Costa Cálida Middle
Decent middle if you take out that onnnnnne mistake on three. Really fun course. Looking forward to continue training this stuff. Positive part: I got caught by a train of two Swedes and an Italian at 13. They then started following me, and when they didn't it was because they were making a mistake. Good feeling. Gotta recreate that.
Error time: 6:16
Errors:
-A reentrant too early on two
-Completely wrong gully on three, followed it a ways up.
Causes:
-Thinking about the other guys around me way too much. It was a chase start and I let the idea of others catching me get into my head... and then they caught me... and passed me.
Solution:
-Focus on your race! Focus on your orienteering!
Map:
https://goo.gl/photos/1dgC8msUQVanyZch6
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Decent middle if you take out that onnnnnne mistake on three. Really fun course. Looking forward to continue training this stuff. Positive part: I got caught by a train of two Swedes and an Italian at 13. They then started following me, and when they didn't it was because they were making a mistake. Good feeling. Gotta recreate that.
Error time: 6:16
Errors:
-A reentrant too early on two
-Completely wrong gully on three, followed it a ways up.
Causes:
-Thinking about the other guys around me way too much. It was a chase start and I let the idea of others catching me get into my head... and then they caught me... and passed me.
Solution:
-Focus on your race! Focus on your orienteering!
Map:
https://goo.gl/photos/1dgC8msUQVanyZch6
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
The guys were rushing out of town to get back to Madrid. So I didn't get the cooldown I would've liked. :(
Core O'Clock 10:00 [1]
Saturday Feb 20, 2016 #
Orienteering race 1:44:28 [4] **** 12.0 km (8:42 / km) +480m 7:15 / km
spiked:20/28c
Costa Cálida Long
Used my fancy new magnifier for the first time. It helped a ton to read the many streambeds in 1:15.
A few errors here and there. And some routes to improve on.
Overall much better than my last run here (World Cup 2014)
Error time: 9:52
Some of this time is from incorrect control descriptions and a misplaced control. But I still made mistakes.
Errors:
-Taking wrong gully from 7 to 8
-Entering wrong gully in 11
-Running past feature on 12
-Misreading gullies on 16
Causes:
-I often wasn't keeping my map oriented properly.
-12 I was lacking a good attackpoint.
Solutions:
-The magnifier is great, but I need to practice keeping the map oriented with it on. More practice. Yes!
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
2d rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Used my fancy new magnifier for the first time. It helped a ton to read the many streambeds in 1:15.
A few errors here and there. And some routes to improve on.
Overall much better than my last run here (World Cup 2014)
Error time: 9:52
Some of this time is from incorrect control descriptions and a misplaced control. But I still made mistakes.
Errors:
-Taking wrong gully from 7 to 8
-Entering wrong gully in 11
-Running past feature on 12
-Misreading gullies on 16
Causes:
-I often wasn't keeping my map oriented properly.
-12 I was lacking a good attackpoint.
Solutions:
-The magnifier is great, but I need to practice keeping the map oriented with it on. More practice. Yes!
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
2d rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
Orienteering 18:36 [5] *** 2.4 km (7:45 / km) +90m 6:32 / km
spiked:16/18c
Costa Cálida Sprint
Fun race. Really interesting getting around the town. Also an interesting mix between the castle and the rest of the town. Unfortunately because the long was so late I got a late lunch. This later gave me a side stitch. It started at about number 9. I would say I went about 30 seconds slower overall because of it.
Winsplits says I have no errors, but I disagree.
Error time: 1:00
Errors:
-Bad route to 11 and 17
Causes:
-Distraction from side stitch. I wasn't as focused with the pain in my side.
Solutions:
-Take care with diet. I can plan for future races to see if they are going to be within a short time period. Planning for this I'll bring lunch and eat earlier.
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Map with route drawn in Paint:
https://goo.gl/photos/HBvNNA1AwPXmEg2H7
Fun race. Really interesting getting around the town. Also an interesting mix between the castle and the rest of the town. Unfortunately because the long was so late I got a late lunch. This later gave me a side stitch. It started at about number 9. I would say I went about 30 seconds slower overall because of it.
Winsplits says I have no errors, but I disagree.
Error time: 1:00
Errors:
-Bad route to 11 and 17
Causes:
-Distraction from side stitch. I wasn't as focused with the pain in my side.
Solutions:
-Take care with diet. I can plan for future races to see if they are going to be within a short time period. Planning for this I'll bring lunch and eat earlier.
Winsplits:
http://obasen.orientering.se/winsplits/online/es/d...
Map with route drawn in Paint:
https://goo.gl/photos/HBvNNA1AwPXmEg2H7
Friday Feb 19, 2016 #
Cycling 1:05:00 [1] 25.0 km (23.1 kph)
Core O'Clock 10:00 [2]
Thursday Feb 18, 2016 #
Orienteering 1:05:00 [3] **** 9.2 km (7:04 / km)
Night-O: Sprint Corridor + Downhills
Good night training. It's difficult to do night-o's without controls or streamers, but you get used to it. First time doing a sprint corridor. Easy to go out of the corridor. Gotta print a better map.
2d rerun of Downhills:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Extremely pixelated map of corridor:
https://goo.gl/photos/Tw12emhhc7c9Fusn9
Good night training. It's difficult to do night-o's without controls or streamers, but you get used to it. First time doing a sprint corridor. Easy to go out of the corridor. Gotta print a better map.
2d rerun of Downhills:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Extremely pixelated map of corridor:
https://goo.gl/photos/Tw12emhhc7c9Fusn9
Cycling 1:05:00 [1] 25.0 km (23.1 kph)