Training Log Archive: KatIn the 7 days ending Jan 7, 2007:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||
|
|
|
|
|
| ||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Jan 7, 2007 #
Orienteering 1:05:00 [3] 6.0 km (10:50 / km)
shoes: Sarvas
Training with Boris in Spain, Day 2
MAP: Las Mimbres
TERRAIN: A wide variety - parts of the map were open pine forest, some of the clearings were covered in snow, hilltops had thorny bushes and lots of sunshine, the southwestern part of the map had intricate rock detail, the central part of the map was very green, and the southeastern part had vague-contoured open woods.
TRAINING: Long distance - I hoped to pick good route choices and execute them well.
THINGS DONE WELL: I usually picked good routes.
THINGS TO WORK ON: Keep in contact with the map on the long legs - know which side of the hill you are on and which reentrant you are climbing up!
MAP: Las Mimbres
TERRAIN: A wide variety - parts of the map were open pine forest, some of the clearings were covered in snow, hilltops had thorny bushes and lots of sunshine, the southwestern part of the map had intricate rock detail, the central part of the map was very green, and the southeastern part had vague-contoured open woods.
TRAINING: Long distance - I hoped to pick good route choices and execute them well.
THINGS DONE WELL: I usually picked good routes.
THINGS TO WORK ON: Keep in contact with the map on the long legs - know which side of the hill you are on and which reentrant you are climbing up!
Orienteering 46:00 [5] 5.0 km (9:12 / km)
shoes: Sarvas
MAP: El Pozuelo
TERRAIN: Lots of open woods, some parts with bushy undergrowth, and steep contour detail. Lots of reentrants and streams.
TRAINING: Orienteering intervals on a 13-control middle distance course. Boris and I did these together, with me going off first on each leg and him chasing after me 20-50 seconds later. This was very good training for racing under pressure and also orienteering at faster than race pace.
THINGS DONE WELL: I got to the control first 7 times out of 13, thereby beating Boris overall. In general I had a good idea of what I was doing on each leg and executed my plan well.
THINGS TO WORK ON: Do not make stupid mistakes when tired. Pick route choices with good attackpoints. Get better acquainted with this type of terrain (reentrants).
TERRAIN: Lots of open woods, some parts with bushy undergrowth, and steep contour detail. Lots of reentrants and streams.
TRAINING: Orienteering intervals on a 13-control middle distance course. Boris and I did these together, with me going off first on each leg and him chasing after me 20-50 seconds later. This was very good training for racing under pressure and also orienteering at faster than race pace.
THINGS DONE WELL: I got to the control first 7 times out of 13, thereby beating Boris overall. In general I had a good idea of what I was doing on each leg and executed my plan well.
THINGS TO WORK ON: Do not make stupid mistakes when tired. Pick route choices with good attackpoints. Get better acquainted with this type of terrain (reentrants).
Saturday Jan 6, 2007 #
Orienteering 1:36:00 [3] 7.0 km (13:43 / km)
shoes: Sarvas
Training with Boris in Spain, Day 1
MAP: Los Molares
TERRAIN: Very steep, lots of contour detail, beautiful open pine forest.
TRAINING: Control-picking exercise, with lots of change of direction and short legs.
THINGS DONE WELL: I adjusted to the terrain reasonably quickly, despite being thrown off by the small size of cliffs and the steep reentrants in the beginning.
THINGS TO WORK ON: Reading and understanding contours, especially areas with many reentrants. Going through green while staying on a bearing.
MAP: Los Molares
TERRAIN: Very steep, lots of contour detail, beautiful open pine forest.
TRAINING: Control-picking exercise, with lots of change of direction and short legs.
THINGS DONE WELL: I adjusted to the terrain reasonably quickly, despite being thrown off by the small size of cliffs and the steep reentrants in the beginning.
THINGS TO WORK ON: Reading and understanding contours, especially areas with many reentrants. Going through green while staying on a bearing.
Orienteering 43:11 [2] 4.0 km (10:48 / km)
shoes: Sarvas
MAP: La Zubia
TERRAIN: One big sloping hillside, with lots of vague vegetation boundaries and few features. Open runnable woods with good visibility, but not necessarily good footing because of small rocks on the ground.
TRAINING: Point was to practice going on a bearing on a slope, but it was quite difficult to do because the controls weren't set out.
THINGS DONE WELL: I am getting better at judging distance - I could tell when I'd gone too far on a couple of the controls.
THINGS TO WORK ON: Developing a better sense of the general shape of the land; Knowing how many meters I've climbed/dropped.
TERRAIN: One big sloping hillside, with lots of vague vegetation boundaries and few features. Open runnable woods with good visibility, but not necessarily good footing because of small rocks on the ground.
TRAINING: Point was to practice going on a bearing on a slope, but it was quite difficult to do because the controls weren't set out.
THINGS DONE WELL: I am getting better at judging distance - I could tell when I'd gone too far on a couple of the controls.
THINGS TO WORK ON: Developing a better sense of the general shape of the land; Knowing how many meters I've climbed/dropped.
Friday Jan 5, 2007 #
Note
(rest day)
Travel to Spain.
Thursday Jan 4, 2007 #
Strength Training (gym) 45:00 [2]
Usual stuff at gym - legs felt tired from the run yesterday.
Stretching 5:00 [1]
Wednesday Jan 3, 2007 #
Running (terrain) 16:30 [3] 2.0 km (8:15 / km)
shoes: Sarvas
Running to the start on a small little trail by the lake. I am putting this down as "terrain running" because although the trail was distinct, it wasn't easy to run on at all - lots of stream crossings, rocky in places, tree roots sticking out everywhere, sometimes marshy, and lots of small ups and downs.
Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Sarvas
Running most of a D21 course from the Uppland Relay Champs in September. It was exciting to be running on a map updated in 2006 (map name is Siggefora) and to have pre-printed controls. The terrain was very physical - more hilly than what I've gotten used to in Sweden and lots of tall undergrowth. I really need to work on feeling stronger through crappy woods and also force myself to stay in touch with the map at all times despite the physical difficulties. It is very easy to get off track when the going is tough - I've definitely wound up running parallel to the trail through bracken in England and today I found myself on the wrong piece of land after crossing a wide marsh! I need to work on orienteering in physical areas as well as nice ones.
Running (terrain) 16:30 [3] 2.0 km (8:15 / km)
shoes: Sarvas
Running back to the car.
Stretching 6:00 [1]
Tuesday Jan 2, 2007 #
Aquajogging 36:00 [1]
Aquajogging with Boris at Fyrishov. We were short on time, so I didn't get a chance to swim.
Cross-Training (Spinning) 52:00 [4]
Spinning with Boris at the Ekeby gym. Did the entire session standing up because this is more relevant to running and also does not hurt my knees.
Stretching 6:00 [1]
Strength Training (ankles) 6:00 [1]
Note
I have not mentioned my injuries in a while because thinking about them depresses me, but they are still there. There is minor ankle pain, occasional hip pain, tight left hamstring, and a bunch of other small issues, but the main problem is with my knees. I've been fighting this for a year and it's still plaguing me. My biggest wish for 2007 is to find a cure, or at least to minimize the problem significantly enough that it doesn't hinder my training. I am tired of holding back.
Monday Jan 1, 2007 #
Map-hiking 1:06:29 [1] 3.8 km (17:30 / km)
shoes: Sarvas
Walked a course in northern Nåsten on a 1:15 map, with 14 controls. The legs were longer than usual since the shorter ones would make the map look too crowded. I had no problems adjusting to the scale, but it was difficult to make out some of the intricate detail on the map without looking at it very closely (although this was partly because it was a rainy day and it was dark in the woods).
Strength Training (gym) 40:00 [2]
Usual stuff at the gym with Boris.
Cross-Training (erging) 20:00 [4]
Did ten minutes of erging as a warm-up before doing the strengthening exercises: 3 minutes easy followed by 5x(1 min hard, 30 sec easy). Then I did the same thing after the gym stuff.
Stretching 6:00 [1]
Strength Training (ankles) 6:00 [1]