Training Log: ndobbs

orienteering 45:00 [3]

Malvikmarka

On what I guess is a newer map, different anyway from the one we ran on last year. Some changes and more detail, some of it dodgy, looks very different.

Made a mistake on the 4th control... sat down, tightened my laces (must try a second pair of socks), started again.
Moslty went ok, front of rt knee is still sore, has been for a week, possibly from downhill pronation... not too serious so far.

Note

jernnatt is a special word...
Anyone want to guess what it means?

bogtrotting 35:00 [3]

ran around in the marsh until I found a nice little 49s loop, uphill and flat hard, then cruising downhill to start again... would prefer a slightly longer uphill and a flat bit at the bottom for recovery so I could push downhill too, but fun nonetheless.
Two sets of five loops.

orienteering 1:00:00 [1]

jogging to/from start and shadowing Róisín and Catherine on some of the most beautiful marsh in the land, stunning weather too!

http://picasaweb.google.com/neil.dobbs/27Jul2010Ma...#


Good fun.

Note

Do I win something?

http://ioc2011.gridreference.ie/

running warm up/down 25:00 [2]

running intervals 12:32 [5] 4.0 km (3:08 / km)
ahr:168 max:190

400s w about 50s rest, just over the first batch, just under the second batch. With 2 O'Boyles, Sam and Mike.

I was supposed to be running around a marsh but opted for company.

running warm up/down 18:00 [2]

orienteering 1:28:07 [3] 11.0 km (8:01 / km)
ahr:148 max:175

Slättvålen, Idrefjäll

Drove up here yesterday (Niamh did half), arrived too tired to run. So a good night in bed and a digestive biscuit and I was out the door at 8am. Shocking.

We had picked up maps in the ski station the night before with permanent controls. The forest was really beautiful, totally open and runnable. Made two proper mistakes, one I was a contour or two too high on an across-the-slope leg, bad considering I was reading all the spur-re-entrant detail along the way; the other a downhill to a small marsh without contour detail to lead me in. Two other small mistakes too... but this was such good, fun training!

Out of the flat at 10.30 and on the road to Trondheim.