Training Log Archive: Erik

Note
(sick)

Running-normal 23:31 [1] 4.8 km (4:54 / km) +47m 4:40 / km
ahr:151 max:168 (sick) shoes: Hoka Clifton 5

Note
(sick)

Note
(sick)

Note
(sick)

Note
(sick)

Running-normal warm up/down 17:17 [1] 3.0 km (5:46 / km) +82m 5:04 / km
shoes: Icebug spirit 7

Orienteering-easy (Kåråna Kopp 4) 53:58 [5] 8.68 km (6:13 / km) +460m 4:55 / km
shoes: Icebug spirit 7

Massstart
Felt in front of the start a little bit sick but went quite okay. I started not perfectly and was already at the first control 30 seconds behind the fasted guys and had never the chance to come back to the front. Therefore, I was quite early in the second group, which lost the first one at control 6 and 7.
A solid race, not very good but also not bad

Orienteering-easy 45:01 [2] 6.18 km (7:17 / km) +168m 6:25 / km
shoes: VJ Integrator

Easy O-training in a terrain which would be really good but had a lot of shitty places due to forest work and many new small trees. Therefore, was the speed really slow.
And a nice new shoe!

Orienteering-easy 40:43 [3] 6.26 km (6:30 / km) +124m 5:55 / km
shoes: Inov X-Talon 212_3

Second training in Borås. Much nicer terrain and a little bit faster speed. Technically satisfied, but one really bad mistake. Thought it would be an easy control and totally ignored the compass. After that it was not easy to come back in the flow (had a few troubles to control 7 as well) but then it went good again.

Note
(rest day)

Running-normal warm up/down 34:18 [2] 6.81 km (5:02 / km) +166m 4:29 / km
shoes: Adidas Adizero Tempo 2

Strength 31:26 [3]

Running-normal warm up/down 6:45 [1] 1.4 km (4:49 / km) +2m 4:47 / km
shoes: Adidas Adizero Tempo 2

Cycling 1:18:31 [2]

Orienteering-easy 1:13:42 12.02 km (6:08 / km) +362m 5:20 / km
ahr:154 max:180 shoes: Inov X-Talon 220

10' warm up and 8' cool down included
Nice training in quite slow speed. Till the end I got a little bit tired and also the heart rate was quite high all the time. I don't know why, but it was not that easy today as it should be

Running-normal 47:57 [2] 10.07 km (4:46 / km) +205m 4:19 / km
shoes: Hoka Clifton 5

Running-normal warm up/down 13:46 [1] 2.53 km (5:27 / km) +43m 5:01 / km
shoes: Kalenji Kiprun Fast

Running-normal warm up/down 3:30 [1] 0.62 km (5:37 / km) +11m 5:09 / km
shoes: Icebug spirit 7

Orienteering-easy 44:24 [5] 7.71 km (5:45 / km) +213m 5:04 / km
shoes: Icebug spirit 7

It was definitely a nice forest, but more difficult and tougher than it looks like. I started quite bad with a mistake around one minute. Until control 11 it went well but I got tired due to the high speed I tried to run. To control 10 I already thought I run to control 11 because I was so tired and after that to 12 and 13 I was completely off track. At control 18 I was caught by Oskar Sjöberg and tried to follow him, but he was too strong for me. Saw him quite long, but I was on my limit and not fast enough. There were good and bad things today, at least I know now again, what I have to improve

Cycling 1:09:57 [2]

Note
(rest day)

Running-normal warm up/down 6:50 [1] 1.37 km (5:00 / km) +31m 4:30 / km
shoes: Hoka Clifton 5

Strength 32:31 [2]

Running-normal 39:40 [1] 7.22 km (5:30 / km) +178m 4:54 / km
shoes: Hoka Clifton 5

Running-normal warm up/down 16:10 [1] 2.89 km (5:36 / km) +114m 4:41 / km
shoes: Inov Trailroc 255

Orienteering-easy (O-Intervalls) 45:17 [5] 7.93 km (5:43 / km) +209m 5:03 / km
shoes: Inov Trailroc 255

Super high speed from the beginning on. After the second interval I was already really tired and it was hard to follow. Hence my own orienteering work was getting smaller on the last three intervals. But I made it until the fifth interval, which was the plan. Sadly, I fall on my way to control 21 and destroyed my new compass completely.

Running-normal 15:23 [1] 2.75 km (5:36 / km)
shoes: Inov Trailroc 255

Cycling 2:12:56 [2]

Running-normal warm up/down 5:40 [1] 1.08 km (5:15 / km) +37m 4:29 / km
shoes: Kalenji Kiprun Fast

Strength 39:01 [3]

Running-normal warm up/down 5:10 [1] 1.11 km (4:40 / km)
shoes: Kalenji Kiprun Fast

Orienteering-easy 43:10 6.91 km (6:15 / km) +84m 5:53 / km
shoes: Bold 7

The last training of our roadtrip was the SM Medel Final 2016. It was not always so easy to know which stone exactly the control is without control flags, but I'm mostly satisfied with my job today. Nice, tough and a good terrain for a middle distance.

Running-normal warm up/down 8:09 [1] 1.56 km (5:14 / km) +7m 5:07 / km
shoes: Inov X-Talon 220

Orienteering-easy 25:54 [5] 5.44 km (4:46 / km) +84m 4:25 / km
shoes: Inov X-Talon 220

We used this short middle distance to have a small competition without controls. The speed was therefore quite high and it was a lot of fun to race in this fast but also tough terrain close to the beach. Nearly clean race and satisfied again.

Running-normal warm up/down 5:24 [1] 0.9 km (6:00 / km)

Orienteering-easy 42:18 [2] 6.06 km (6:59 / km) +66m 6:37 / km
shoes: Inov Trailroc 255

This training I ran really slow. Sometimes it was super terrain, but some parts were not that nice. The slow speed and the chilled attitude made it most of the time not easier to orienteer because I ran often there where it looked best and not where I should have run.

Strength 20:00 [2]

Orienteering-easy 1:02:07 [3] 11.51 km (5:24 / km) +119m 5:08 / km
shoes: Inov X-Talon 220

I absolutely love this forest. Good speed and also satisfied with my orienteering. I would say that the small problems I had after my change to a straight compass are definitely over. I really enjoyed this training and I'm already looking forward to my next time in this forest.

Orienteering-easy 37:29 [2] 5.99 km (6:15 / km) +165m 5:30 / km
shoes: Inov Trailroc 255

First training of our roadtrip. The wrong place of the control numbers was sometimes a little bit annoying, but in general a nice and also good training.

Cycling 1:58:06 [3]

Running-normal 43:01 [1] 9.45 km (4:33 / km) +87m 4:21 / km
shoes: Hoka Clifton 5

Strength 40:16 [3]

Running-normal warm up/down 5:15 [1] 1.07 km (4:55 / km)
shoes: Hoka Clifton 5

Cycling 2:27:44 [2]

Running-normal warm up/down 11:46 [1] 2.47 km (4:46 / km)
shoes: Icebug spirit 7

Orienteering-easy (Kåråna Kopp 1) 49:13 [5] 8.78 km (5:36 / km) +327m 4:44 / km
shoes: Icebug spirit 7

Massstart with 45 other guys. Two rounds on that small but very nice map. I was able to do a good job and to run with the fastest guys today. To follow the GPS without knowing which way first is quite difficult, but it was a very nice and good training.
https://eventor.orientering.se/Documents/Event/535...

Running-normal warm up/down 5:24 [1] 0.98 km (5:31 / km)
shoes: Icebug spirit 7

Running-normal warm up/down 14:17 [1] 1.78 km (8:02 / km) +96m 6:20 / km
shoes: Inov Trailroc 255

Orienteering-easy 42:20 [3] 6.58 km (6:26 / km) +178m 5:40 / km
shoes: Inov Trailroc 255

Planned to run not with 100% and do therefore good orienteering. In the end I ran not with 100% but I did a lot of mistakes. Quite angry about myself that I didn't saw the object and control-flag many times. It is definitely going better with my new compass, but still not perfect. But it was a nice course in a difficult terrain, so in total a good training.

Cycling 1:50:50 [2]

Running-normal 5:42 [1] 1.11 km (5:09 / km) +37m 4:25 / km
shoes: Hoka Clifton 5

Strength 44:37 [3]

Running-normal 5:12 [1] 1.09 km (4:47 / km)
shoes: Hoka Clifton 5

Cycling 14:14 [2]

Orienteering-easy 40:31 [1] 6.44 km (6:18 / km) +157m 5:37 / km
shoes: Inov Trailroc 255

A small group ran this course as a test today, as many times before, and I used it just as easy training. Had a few problems with my calves in the last two days, so I just tested how it goes. I also ran with new compass and was maybe together with my uncertainty the reason for a quite bad training. But I'm sure that the compass is really good and it will work much better after a few trainings.

Cycling 14:26 [1]

Cycling 1:24:22 [2]