Training Log Archive: GswedeIn the 7 days ending May 14, 2016:
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Saturday May 14, 2016 #
12 PM
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
Orienteering 45:07 [4] *** 7.2 km (6:16 / km) +240m 5:22 / km
spiked:11/12c
Contour training in La Berzosa
Really fun session in La Berzosa. I started first to work on running with pressure and knowing that other people were behind me. Before I started I reminded myself that if I focused on my course and did what I know how to do, then I would run well. And that's what happened.
From 7 to 8 I took a weird route in the last third. This is because I ran over an old house--a ruin on the map--and a nail went through my shoe and just a little bit into my foot. I stopped, turned my foot to see what had happened, and saw a nail in the sole of my shoe. In that moment I saw all of the training I've done pass before my eyes and then thanked God that I wasn't hurt. At any rate, mentally I was really freaked out and didn't really think about how to attack 8. But I did get back into my zone after a few controls.
2d rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Really fun session in La Berzosa. I started first to work on running with pressure and knowing that other people were behind me. Before I started I reminded myself that if I focused on my course and did what I know how to do, then I would run well. And that's what happened.
From 7 to 8 I took a weird route in the last third. This is because I ran over an old house--a ruin on the map--and a nail went through my shoe and just a little bit into my foot. I stopped, turned my foot to see what had happened, and saw a nail in the sole of my shoe. In that moment I saw all of the training I've done pass before my eyes and then thanked God that I wasn't hurt. At any rate, mentally I was really freaked out and didn't really think about how to attack 8. But I did get back into my zone after a few controls.
2d rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Friday May 13, 2016 #
Running 1:05:00 [4] 14.4 km (4:31 / km) +177m 4:15 / km
Workout... Friday?
4x10 minutes @ T on 2 minute recovery.
Followed a similar trajectory as last time with Luisma and Manu, but this time I was alone. It wasn't raining. However, the grass was a lot higher, which did slow me down.
Distances:
2.77km (Trails, but 40 meter climb)
2.34 (Off-trail)
2.38 (Off-trail)
2.77 (Trails, no climb)
4x10 minutes @ T on 2 minute recovery.
Followed a similar trajectory as last time with Luisma and Manu, but this time I was alone. It wasn't raining. However, the grass was a lot higher, which did slow me down.
Distances:
2.77km (Trails, but 40 meter climb)
2.34 (Off-trail)
2.38 (Off-trail)
2.77 (Trails, no climb)
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Thursday May 12, 2016 #
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Running 1:00:00 [3] 12.0 km (5:00 / km)
Easy run through CDC with Richi. Runs go fast when you're with someone else.
Wednesday May 11, 2016 #
Cycling 1:30:00 [2] 35.0 km (23.3 kph)
Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
Running tempo 31:00 [4] 7.4 km (4:11 / km)
Workout Wednesday
It's been unusually rainy over the past week. So the trails in Bosque were extra muddy, intervals were a little slower, but the effort was perfect.
Workout was 4x1200 (1000@T, 200@R) on 2 min recovery jog, followed by 2x800@I on 2 min recovery jog.
Times:
4:15 (3:38, :37)
4:03 (3:29, :34)
4:01 (3:26, :35)
4:07 (3:32, :35) (Inadvertently included a 10 meter climb on this one)
2:30
2:31
It's been unusually rainy over the past week. So the trails in Bosque were extra muddy, intervals were a little slower, but the effort was perfect.
Workout was 4x1200 (1000@T, 200@R) on 2 min recovery jog, followed by 2x800@I on 2 min recovery jog.
Times:
4:15 (3:38, :37)
4:03 (3:29, :34)
4:01 (3:26, :35)
4:07 (3:32, :35) (Inadvertently included a 10 meter climb on this one)
2:30
2:31
Tuesday May 10, 2016 #
Running 1:05:00 [3] 14.0 km (4:39 / km)
Ran into Kiril while I was out there so we did a loop through CDC.
Cycling 1:05:00 [2] 25.0 km (23.1 kph)
Sunday May 8, 2016 #
Orienteering 1:30:00 [3] *** 13.2 km (6:49 / km) +420m 5:53 / km
spiked:18/20c
Siete Revueltas with Luisma on a Kartta map with OSM data
We both decided to do this course at a fairly easy pace. Not long distance race pace essentially. Beautiful, wet, steep woods.
I didn't do the final loop because I was already an hour and a half in and wanted to make sure Luis didn't get home too late. Also 1:30 in that terrain was plenty for right now.
Map:
https://goo.gl/photos/MivB9wUVHSn3MjqX9
We both decided to do this course at a fairly easy pace. Not long distance race pace essentially. Beautiful, wet, steep woods.
I didn't do the final loop because I was already an hour and a half in and wanted to make sure Luis didn't get home too late. Also 1:30 in that terrain was plenty for right now.
Map:
https://goo.gl/photos/MivB9wUVHSn3MjqX9