Training Log Archive: kwilliamsIn the 30 days ending Sep 30, 2004:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||
Thursday Sep 30, 2004 #
cardio 55:00 [3]
aerobic 6:00 [3]
Abs
Wednesday Sep 29, 2004 #
running 40:41 [3]
Run in skottskogen
Tuesday Sep 28, 2004 #
stairclimb 40:00 [3]
Hard near the end.
biking 10:00 [2]
Cool down
Saturday Sep 25, 2004 #
aerobic 40:00 [3]
Thursday Sep 23, 2004 #
running 40:14 [3]
Run in Slottskogen, same as one with Pam on Tuesday.
Wednesday Sep 22, 2004 #
biking 20:00 [2]
Planning on having an easy week before starting a long base training period.
weight training 15:00 [3]
Arms (shoulders) and quads/hamstrings
Tuesday Sep 21, 2004 #
running 44:20 [3]
Run in Slottskogen with Pam. Nice FALL day! Legs are tired.
Sunday Sep 19, 2004 #
running 20:00 [3]
Warm-up on map and around pre-start area. Nervous: more because of lack of good races coming into this one. Plan to take it carefully.
orienteering 57:14 [4] 6.27 km (9:08 / km)
Tried staying with the lead pack but lost them just before the 1st control. Rough woods. Visability better than the middle qual., but rougher underfoot. Green areas were different than in the qual and even a bit different from training the day before. No major mistakes. Not a good route to #2. Very hesitant. Lost a bit of motivation because running alone.
Saturday Sep 18, 2004 #
orienteering 45:00 [3]
Out on the middle final map after the final. Control trade-off with Ailbhe. Okay on most of them...got pushed of bearing by vegetation which made entry into one of the controls difficult because not having a secure attackpoint. A little to far to the right on the last control...getting pulled off bearing by other runners.
Friday Sep 17, 2004 #
hiking 1:00:00 [1]
Walk around and back from town to hotel.
Thursday Sep 16, 2004 #
orienteering 40:21 [4] 4.96 km (8:08 / km)
Open course 8: 1:10000 on the same area as the long final. A few bobbles near the end of the course: a bit low on a marsh, a bit low on a cliff. Otherwise okay. Feeling better about navigation, bu the woods were treacherous. Very wet and slippery.
Wednesday Sep 15, 2004 #
running 17:00 [3]
Warm-up: on map and around pre-start area.
orienteering 19:20 [5] 2.29 km (8:27 / km) +35m 7:51 / km
Disaster. Going fine to first control, must have run just past it on other side, stopped, turned around and searched for a few seconds and then found it. Knew I had blown chances of making finals. Trying to concentrate on next leg. Having trouble understanding the trails. Okay once hit the fields. Concentrating heading back into the forests but could not make heads or tails of anything. Took ages to get to #7. Okay to #8 and then problems again through the same area. The field always seemed too close. Could not make sense of the map. Just a disaster.
Tuesday Sep 14, 2004 #
orienteering 14:10 [4] 2.09 km (6:47 / km)
Sprint model event. Felt okay. It is going to be fast but challenging.
running 10:00 [2]
Jogging, cool down.
orienteering 15:00 [3]
Sprint course at Råby: did some with the girls and then headed back on my own. Making some little mistakes.
Monday Sep 13, 2004 #
orienteering 41:34 [5] 3.83 km (10:51 / km) +120m 9:23 / km
Pushing hard, but being careful to the first and second control - very very difficult to see in these areas. Slight bobble on #2, maybe 30 seconds. On bearing to #3, as Line B. came along. For some reason, brain decided to try and follow her instead of focusing on my own race. Still on my bearing and following along, but not 100% sure of attackpoint when entering into area. Came across another control, and could not figure out where it was on the map (it was under my control circle). Lost over 6 minutes in the green and slash. Rest of race was fine...made one hesitation mistake on the other long leg, lost 45 or more seconds as a result. So disappointed that I did not stay focused on my own race. When will I learn to trust myself.
Sunday Sep 12, 2004 #
running 20:00 [3]
Warm-up: some on trail, some in terrain on warm-up map area
orienteering 1:10:15 [5] 6.86 km (10:14 / km) +220m 8:50 / km
Feeling tired, sluggish even before starting the race...really pushing the first to try and get over the feeling but to no avail. Weezing by the time I got to #5 - lungs hurting and feeling tight. Lost concentration going up the hill and drifted off bearing. Mistake on #5, then ran too fast out of #5 and made another mistake on #6. Slowed down a bit and really concentrated on #7 and spiked it. Fine to #8, but extremely hesitant. Stupid to be so hesitant. #9, was in circle but could not find the boulder in the green. Frustrated. Not a good race.
Saturday Sep 11, 2004 #
orienteering 42:00 [3] 3.66 km (11:29 / km)
Long Model training. Mistakes on #5 and #9. A bit rocky underfoot but otherwise moving okay. #5 - was a parallel error along the swamp to the east of the one I wanted, and then a bit in a green area before relocating. #9 - I still don't understand how I ended up where I did when i relocated...I must of gotten completely turned around in the green leaving the 8th control, and then didn't catch on until halfway in the leg.
Friday Sep 10, 2004 #
orienteering 30:00 [1] 2.94 km (10:12 / km)
Walking the middle distance model. Rather thick in some areas, and rocky underfoot at times, but otherwise really nice. It is amazing how easy the orienteering is when you are just walking! Now must make it that simple when running and ....
Thursday Sep 9, 2004 #
orienteering 1:10:00 [3]
Morning training at Rotmossen. Taking it kind of easy...bobbling in a few places, but really enjoying the forest and having fun! Forests are much drier than last weekend, making them much more runnable.
orienteering 40:00 [3]
Jogging around on Actjarnanarna (or whatever it is called). Really really nice, runnable, fun, beautiful weather!! Everything that I went to was clean, but for one control, which I ran right past. Of course, there were not actual controls at teh points I was going to, but I checked it out on other features and got back to the right place. A bit off on route on the way to the second to last control. Legs felt good and strong, even after a morning training. Hope I feel this good next Sunday.
Monday Sep 6, 2004 #
running 26:00 [3]
Warm-up and cool down with helen
orienteering 25:06 [4]
Sprint-ish course near Krokslätts that Helen made up. Rather thickish in areas but nice. Made one large mistake on the way to #3, just totally off bearing, as I had my compass lined up with the wrong line. Otherwise fine, though a bit sloppy lines in a few places. Warm!
Sunday Sep 5, 2004 #
orienteering 1:23:00 [4]
With Cherie at Skommerbo. We traded off legs. Better running than at Bruds., but still rough in areas, particularly the felled areas...practially walking through those areas. Right on, or just about on for all of the controls save #14. Went off bearing, but after looking at the leg again, should have taken the safer and smarter route of using the trail, particularly later in the training, when a bit tired. Very tricky area, and map is a bit older than the others, so there are some new logged areas, tracks, etc. on map.
Saturday Sep 4, 2004 #
orienteering 1:12:26 [3]
Training at Brudslöjen. Warm and humid. Swamps, and indeed most of the terrain, is quite wet, and very slow going. Typically open swamps are good route choices, but not now. Took me until the 3rd control to get into the map, but I was relocating quickly on areas where I was wobbly.
Warm enough to almost swim at the lake after training!
Warm enough to almost swim at the lake after training!
orienteering 17:02 [4] 2.2 km (7:45 / km) +65m 6:45 / km
Sprint training at Raby: even going at a slower rate, faster than last time (last year) and that is with thicker forests.
running 7:00 [2]
Warm up and cool down.
Friday Sep 3, 2004 #
hiking 45:00 [1] 5.0 km (9:00 / km)
From train station to Lovudden with bags.
Thursday Sep 2, 2004 #
running 16:00 [3]
Warm up and cool down around town
orienteering 23:20 [4] 2.43 km (9:36 / km) +100m 7:58 / km
The superelit sprint from the 5-days, again. Not running at full intensity, but hitting all the controls right on this time (except 1 bobble at #4), and also trying out some different route choices. A bit tired today, looking forward to getting away from work and into the forests around Västerås!
aerobic 3:00 [3]
Abs
Wednesday Sep 1, 2004 #
cardio 2:00:00 [1]
Beach volleyball tournament: people at work.