Orienteering 1:54:12 [3] **** 13.0 km (8:47 / km)
spiked:13/17c shoes: 2007 model Falcons
OK Linné's training day in Västerås. We started by driving to Tortuna and running a long course on the WOC middle/relay map from 2004. Tough terrain, both physically and technically. Junky forest with a lot of rocks and often low visibility. Unfortunately, my legs were still really sore from Thursday, in particular making it really hard to lift them, which was needed in this terrain. So I struggled along, but ended up cutting the monstrously long course short towards the end. Orienteered well through the technical parts in the beginning, but made two big mistakes later on, getting confused by new clear-cut areas. Ugh, not a great experience all-around.
Map:
http://my.opera.com/borisgr/albums/showpic.dml?alb...
Running 40:00 [2] 4.44 mi (9:00 / mi)
shoes: Rob's shoes
Warm-up, cool-down, jogging between intervals.
Running 18:11 [5] 6.0 km (3:02 / km)
shoes: Rob's shoes
After eating some pizza and resting in the Västerås club's cabin for a couple of hours, we went over to the indoor track they have there (there isn't one in Uppsala, unfortunately), and did some intervals. The workout was 10 sets of (200 + 400), with the intervals going on 1:20 and 2:40. (In other words, you start the clock, run the 200, then rest until 1:20, then start the clock again, run the 400 and rest until 2:40. The faster you run, the more rest again.)
I felt much better during this session than in the morning, probably because I didn't need to pick up my legs as high on the track. Very happy with this session.
Times:
34.9
73.7
36.8
73.8
36.1
73.1
36.1
73.2
36.8
74.0
36.9
72.8
36.4
72.8
36.2
72.1
35.9
72.2
35.7
71.6