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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (off-road)5 2:00:40 11.16(10:49) 17.95(6:43) 367
  Orienteering2 1:49:04 9.84(11:05) 15.84(6:53) 13426 /30c86%
  O-training1 50:43 4.49(11:18) 7.22(7:02) 5411 /12c91%
  O-training (technique)1 40:56 3.23(12:41) 5.19(7:53) 3513 /14c92%
  Running (road)2 18:01 1.68(10:45) 2.7(6:41) 25
  Total7 5:39:24 30.39(11:10) 48.9(6:56) 61550 /56c89%
  [1-5]7 5:29:06
averages - sleep:8.3 weight:80.5kg
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MoTuWeThFrSaSu

Sunday Apr 23 #

10 AM

Running (road) 10:30 intensity: (9:14 @1) + (1:15 @2) + (1 @3) 1.49 km (7:02 / km) +12m 6:46 / km
ahr:131 max:146 shoes: Inov8 ORoc 2017

Easy warm up in the assembly field with Gina and then to the start. Had my thermal on but it was warmer than that so took it off at the start where I was going to leave it before finding a clothes transfer bag! Useful. Feeling nice.

Orienteering race 31:10 intensity: (35 @0) + (4 @1) + (23 @2) + (12:14 @3) + (17:54 @4) 5.07 km (6:09 / km) +37m 5:56 / km
ahr:160 max:169 spiked:8/9c shoes: Inov8 ORoc 2017

Uppsala Möte, "Long", Open 8

Livelox
Winsplits

Showed up on the day and decided on the shorter of the full difficulty open courses as a nice 30 mins of orienteering. Same course as Gina who had the objective of beating me on any one split so I had to make sure there were no big mess ups. Interesting long distance character on a short course. Really tidy orienteering from me and good movement in the legs. 5 is the only one I'm disappointed with really, just getting slightly ahead of myself and over reading where I was. Not too tragic in the place where it was but something to watch out for. I learned to really trust my compass in those situations last weekend but didn't quite do it there today. Otherwise concentration and process were good and pleased with myself. Sneaky victory too, though anything less would be dissapointing :p
11 AM

Running (off-road) warm up/down 7:04 intensity: (27 @0) + (6:36 @1) + (1 @3) 1.05 km (6:45 / km) +2m 6:41 / km
ahr:121 max:133 shoes: Inov8 ORoc 2017

Cool down laps of the field. Well warm with the sun shining and a lovely afternoon happening.

After sitting down I got dressed and shortly there was a wall of white progressing over the fields. It then hailed pretty seriously for an hour or so.

Saturday Apr 22 #

1 PM

Running (off-road) 1:09:41 intensity: (7:24 @0) + (23:52 @1) + (12:47 @2) + (16:29 @3) + (7:59 @4) + (1:10 @5) 11.74 km (5:56 / km) +262m 5:20 / km
ahr:141 max:173 shoes: Inov8 X-Talon 2016

Started easy with Gina up to Tunåsen then we went our seperate ways and I did two laps doing some hills. Objective was just to run up the hills feeling good about myself and that went very well. Feeling happy and having a good time was nice. It was a bit windy and I quite enjoyed running into in a few places. Came back then via a hill or two with a lovely tail wind and met happened to meet up with Gina at the discgolf course and easy back home. Very happy. Did some easy stretching at home then after.

Friday Apr 21 #

8 AM

Note
slept:8.5 weight:80.3kg (rest day)

Thursday Apr 20 #

8 AM

Note
slept:8.0 weight:80.4kg

6 PM

Running (road) warm up/down 7:31 intensity: (1 @0) + (7:30 @1) 1.21 km (6:14 / km) +13m 5:55 / km
ahr:120 max:130 shoes: Inov8 ORoc 2017

Jog up the road to the start with Gina. Very windy and cold and I was glad of the buff I had put around my neck.

O-training (technique) 40:56 intensity: (1 @0) + (8:21 @1) + (11:50 @2) + (19:05 @3) + (1:39 @4) **** 5.19 km (7:53 / km) +35m 7:38 / km
ahr:150 max:165 spiked:13/14c shoes: Inov8 ORoc 2017

Pre-running D21 for this weekend's event.


It was a strange orienteering as I spent a lot of time in the control circle, checking the control really was on the right feature and the right side of the feature as well as the code. How I approached this was to also use this slow time to look at the next leg and try and do the between controls part quickly. I warmed up quickly and switched the buff from neck to wrist on the way to number 1. Mostly good orienteering though a swing or two, e.g. on 2 and 13. It's always nice to run somewhere new but this was a beautiful area with great running up on the hill tops.

Wednesday Apr 19 #

Note
weight:80.8kg

6 PM

Running (off-road) warm up/down 5:35 intensity: (1:36 @0) + (3:28 @1) + (31 @2) 0.55 km (10:05 / km) +11m 9:10 / km
ahr:115 max:140 shoes: Inov8 ORoc 2017

O-training 50:43 intensity: (13 @0) + (17 @1) + (2:07 @2) + (20:33 @3) + (27:33 @4) **** 7.22 km (7:02 / km) +54m 6:46 / km
ahr:161 max:170 spiked:11/12c shoes: Inov8 ORoc 2017

"10mila" training in Tjäderleksbergen

Livelox
I was good today. Maybe not excellent but certainly good. Did the medium course but started in the mass start with the guys doing the long as they had the same first few. That went well and I felt like I had some legs at the start. Love got a gap early, though could still see him heading to 3. I was with Josef and someone else until 4. Pretty happy with my orienteering here nice and accurate. Wasn't happy with Josef's line for 5 and I was right as they had a different control. By myself then and went a little left so I never really saw any of the things I was looking for. Could see the green coming up and then hit an open hill with a cairn on it. Took a little bit too long to find myself standing on that hill but took the control nicely from there. Caught up with Julia going to 6 and passed her for 7. The marsh was heavy here so I decided to go around it a bit on 8 and then epic compass. I read nothing until the semi-open. Nicely in then. Bit hesitant on 9 and the legs were not feeling full of energy here. The marsh seemed very green and anyone else around was going much further north. Trusted myself and continued. Was unsure about the choice for 11. I think around probably wasn't better as the stoney ground was really slow. I was happy with how I took the control though, using the contours to lead me in. DIdin't find the kite on the rock though and looked at the other ones. It was on the ground beside the wrong rock. Took the runnability options to 12.

Nice. Very enjoyable evening.

Running (off-road) warm up/down 8:50 intensity: (1 @0) + (8:49 @1) 1.25 km (7:05 / km) +26m 6:25 / km
ahr:129 max:140 shoes: Inov8 ORoc 2017

Tuesday Apr 18 #

Note
(rest day)

Tired after a tough weekend. Still no really good feeling in the legs but that's a bit to be expected. Now the focus is on being fresh for IOC as I think I have the work done. Need to do a little more checking hostory for what to do this weekend and next week.
Monday - Kolmårdskavlen, done
Tuesday - rest
Wednesday - Tiomila trianing in Tjäderleksberget.
Thursday - Testrun D21 for Saturdays competition which I won't run
Friday - easy run
Saturday - ?
Sunday - ?
7 PM

Note

Went for an easy cycle with Gina around Uppsala to drop off naturskogen maps and move one control. Lovely evening really.

Monday Apr 17 #

9 AM

Orienteering race 1:17:54 [4] **** 10.77 km (7:14 / km) +97m 6:55 / km
spiked:18/21c shoes: Inov8 ORoc 2017

Kolmårdskavlen 1st leg team 3


Results
LiveLox
Annoyingly, no splits for this either.

Got to run a first leg which I wasn't super excited about before the start but then decided it would be good for me. Felt alright warming up but once the start went the pace was high. Still a bit snowy but not as much tracking as the past two days and a few times I had to plough. I was off the back of the group on the way to number 1 already but a lot of people messed up their gaffel so I caught some back up. They all ran away on the way to 3 though. Again some people making mistakes on 3 and 4 so I wasn't totally alone and there was then a group of 3 going across to 5. Me, an Ärla guy and a fella that looked about 16. Got pulled to the wrong gaffel on 6 but it wasn't the end of the world. Legs were feeling heavy going up to 7 and decided on the path to 8 as a result. Maybe didn't do the end perfectly but it was the right choice. 9 was a mess. Couldn't work out the features and the knoll I visited a number of times had a huge crag in front of it. Eventually went to the top to figure it out. Annoyed about this.
Was clean enough after though not moving brilliantly. Bit hesitant in the middle of 15 and was very alone in the forest. Last loop was tough and tricky. Had a bit of a fall down the crag to 19 but wasn't too sore. A guy appeared about 30s front of me going to the last so I worked a bit towards him.

Not a full team so no overall result.

Running (off-road) warm up/down 19:41 [2] 2.2 km (8:57 / km) +42m 8:10 / km
shoes: Inov8 ORoc 2017

10 AM

Running (off-road) warm up/down 9:49 [1] 1.16 km (8:27 / km) +24m 7:39 / km
shoes: Inov8 ORoc 2017

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Training Targets

Nov 1 – Oct 31 (365d)
Year goal.
Running
+ O-training
+ Orienteering
+ Running (off-road)
+ Running (road)
+ Running (Hills)
+ O-training (technique)
+ XC Skiing
400:00:003500km2700c
actual:178:04:4144%1540.9km44%1069c39%
projected:373:33:1693%3232.3km92%2242c83%

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