Training Log Archive: Erik

Alternative (Aquajogging) 50:00 [1]

Strength 45:02 [3]

Running-normal warm up/down 17:03 [1] 3.02 km (5:38 / km) +28m 5:24 / km
shoes: Icebug spirit 7

Orienteering-easy race (Västervik Lång) 1:31:22 [5] 17.33 km (5:16 / km) +273m 4:53 / km
shoes: Icebug spirit 7

Physically good as yesterday and again satisfied with me. To control 1 the same mistake as to control 7 yesterday, which was pretty annoying. Then I got in a good flow and could hold that nearly to the finish even though I searched a little bit at control 10. At control 18 I felt physically still good, but on my way to control 19 I got tired in my head and ran not that smart.
It feels good to see where I stand in the Swedish world and that I am already much better than last year.


During the race I hit my left leg which makes the cool down nearly impossible. Therefore no more running today

Running-normal warm up/down 17:45 [1] 3.2 km (5:33 / km) +53m 5:07 / km
shoes: VJ Integrator

Orienteering-easy race (Västervik Medel) 40:31 [5] 7.17 km (5:39 / km) +135m 5:10 / km
shoes: VJ Integrator

Running-normal warm up/down 10:05 [1] 1.78 km (5:41 / km) +18m 5:24 / km
shoes: VJ Integrator

Running-normal 19:08 [2] 3.94 km (4:52 / km) +75m 4:26 / km
shoes: Saucony Ride Iso 2 - 1

Orienteering-easy 1:03:24 9.63 km (6:35 / km) +196m 5:59 / km
shoes: Icebug spirit 7

What a shitty training! The terrain and the course were pretty nice, but I was not able to do a good training out of it. First, I searched every third control, which is a pretty bad quote, and after half of the course I got heavy problems with my stomach, as quite often in my afternoon trainings lately. I will try to find a few good things from this training.
And I'm still tired from tuesday, not really sure why.

Running-normal 42:32 [1] 8.11 km (5:14 / km) +93m 4:57 / km
shoes: Asics Gel Persue 6

Running-normal warm up/down 5:37 [1] 1.06 km (5:19 / km) +35m 4:33 / km
shoes: Saucony Ride Iso 2 - 1

Strength 17:19 [2]

Running-normal 51:12 10.34 km (4:57 / km) +159m 4:36 / km
shoes: Saucony Ride Iso 2 - 1

Cycling 1:29:32 [1]

Running-normal (Swimrun) 36:00 [3] 4.36 km (8:16 / km)
shoes: Kalenji Kiprun Fast

Note

Running-normal warm up/down 10:27 [1] 2.91 km (3:36 / km) +45m 3:20 / km
shoes: Icebug spirit 7

Orienteering-easy 33:13 [5] 5.97 km (5:34 / km) +178m 4:51 / km
shoes: Icebug spirit 7

Running-normal warm up/down 9:29 [1] 1.25 km (7:36 / km) +33m 6:43 / km
shoes: Icebug spirit 7

Orienteering-easy (Rerun Medel KM) 32:38 [4] 5.93 km (5:30 / km) +193m 4:44 / km
shoes: Icebug spirit 7

Since I did such a bad job yesterday, I decided to run the same course again, slower and with much better orienteering. Of course, it is much easier when you already ran the course a day before, but I felt much better running slower and therefore much safer. I had heavy legs from the training in the morning, but I was still 6:30min faster than yesterday. Quite happy about that and I will try for the next middle distance to run a little bit slower.

Cycling 31:17 [2]

Running-normal warm up/down 15:03 [1] 3.13 km (4:48 / km)
shoes: Kalenji Kiprun Fast

Orienteering-easy race (Medel KM) 39:11 [5] 6.5 km (6:02 / km) +220m 5:10 / km
shoes: VJ Integrator

Today I had, after quite a while, again a race where I run without using my head (more than 5min mistake-time). It was super fast terrain and I felt pretty good, but this is not how orienteering works. At many controls I had no plan, didn't know exactly where the control stands and because the controls where hard to see, I searched a lot. There are many more bad things to find, but instead of analysing everything now, I will try to remember how orienteering works and try for the next time to do it much better with less speed.
http://obasen.orientering.se/winsplits/online/en/d...

Running-normal warm up/down 10:48 [1] 2.07 km (5:13 / km) +14m 5:03 / km
shoes: Kalenji Kiprun Fast

Cycling 34:47 [1] +39m

Running-normal 46:57 [1] 9.4 km (5:00 / km) +117m 4:42 / km
shoes: Saucony Ride Iso 2 - 1

Running-normal 1:05:31 [1] 12.45 km (5:16 / km) +229m 4:49 / km
shoes: Asics Gel Persue 6

Orienteering-easy 49:13 [2] 6.64 km (7:25 / km) +169m 6:35 / km
shoes: VJ Integrator

Even though it doesn*t look that bad, my feeling was not that today and I felt quite unsure all the time. Not super happy with my orienteering but surprised that the GPS track looks better than expected. But I think the self-confidence will come back soon.
And the Lilla Hålsjön was super warm :)

Running-normal warm up/down 11:06 [1] 2.18 km (5:06 / km) +41m 4:39 / km
shoes: Asics Gel Persue 6

Strength 17:09 [2]

Running-normal 11:09 [1] 2.2 km (5:04 / km)

Running-normal warm up/down 8:32 [1] 1.69 km (5:02 / km)
shoes: Asics Gel Persue 6

Cycling (regenerative) 1:23:40 [1]

Running-normal 1:05:30 12.01 km (5:27 / km) +374m 4:43 / km
shoes: Saucony Ride Iso 2 - 1

Running-normal 52:47 [2] 7.5 km (7:02 / km) +478m 5:20 / km
shoes: Saucony Ride Iso 2 - 1

Note
(rest day)

Running-normal warm up/down 18:40 [1] 3.07 km (6:05 / km) +147m 4:55 / km
shoes: Inov X-Talon 230

Orienteering-easy (Sprint race) 13:42 [4] 2.92 km (4:41 / km) +57m 4:17 / km
shoes: Inov X-Talon 230

Amazing little town! The GPS is not that good so maye it is best to look at the map without track. We had one mapflip and one map-change. A few times I chose not the best route, but in general I'm satisfied that my sprint routines are not that bad

Running-normal warm up/down 10:15 [1] 1.59 km (6:27 / km) +49m 5:35 / km
shoes: Inov X-Talon 230

Running-normal warm up/down 27:39 [1] 4.34 km (6:22 / km) +164m 5:21 / km
shoes: VJ Integrator

Orienteering-easy (Middle race) 40:37 [4] 5.07 km (8:00 / km) +245m 6:27 / km
shoes: VJ Integrator

Super tough terrain and additionally quite difficult. But a quite good race even though I didn't pushed too hard

Running-normal warm up/down 7:25 [1] 1.11 km (6:41 / km) +12m 6:20 / km
shoes: Inov X-Talon 230

Cycling (Mountainbike) 2:18:19 [2]

Strength 19:33 [3]

Running-normal warm up/down 13:20 [2] 1.91 km (6:59 / km) +159m 4:56 / km
shoes: Icebug spirit 7

Orienteering-easy 39:35 [3] 4.89 km (8:05 / km) +256m 6:25 / km
shoes: Icebug spirit 7

Mistakes to control 2 and 6. The rest was quite okay, but I got really bad stomach problems and had to finish the race already at control 13. But the terrrain was nice, no question

Running-normal warm up/down 13:50 [1] 2.01 km (6:53 / km) +81m 5:44 / km
shoes: Saucony Ride Iso 2 - 1

Orienteering-easy 35:51 6.31 km (5:41 / km) +163m 5:02 / km
shoes: Saucony Ride Iso 2 - 1

Nice sprints, but a few mistakes

Strength 38:50 [2]

Alternative (Aquajogging) 1:00:00

Running-normal warm up/down 17:42 [1] 3.08 km (5:45 / km) +86m 5:03 / km
shoes: Icebug spirit 7

Orienteering-easy (Quali) 17:55 [5] 2.98 km (6:01 / km) +110m 5:05 / km
shoes: Icebug spirit 7

Good control, good speed and a nice forest. Sadly I forgot the 10th control and I was already close to punsh the finish when I realised my mistake. Went back and had a mistake with a little bit over one minute.

Running-normal warm up/down 5:03 [1] 1.01 km (4:59 / km)
shoes: Icebug spirit 7

Orienteering-easy (Final) 27:36 [4] 3.64 km (7:35 / km) +171m 6:08 / km
shoes: Icebug spirit 7

I started again first but this time was Colin just 30 seconds behind me. Better orienteering than in the qualification and a godd speed, but the terrain was much harder to run and we had more meters to climb. But it was really nice

Orienteering-easy 1:26:12 [3] 10.61 km (8:07 / km) +564m 6:25 / km
shoes: VJ Integrator

Running-normal warm up/down 8:28 [1] 1.33 km (6:22 / km)
shoes: VJ Integrator

Running-normal warm up/down 14:47 [1] 3.06 km (4:50 / km)
shoes: Saucony Ride Iso 2 - 1

Orienteering-easy 27:41 4.66 km (5:56 / km) +104m 5:21 / km
shoes: Saucony Ride Iso 2 - 1

Orienteering-easy 1:02:11 [3] 7.26 km (8:34 / km) +401m 6:43 / km
ahr:131 max:178 shoes: VJ Integrator

Hot, steep but quite nice.
Had a few problems in the beginning, but went better after that

Running-normal 51:51 9.71 km (5:20 / km) +182m 4:53 / km
ahr:99 max:155 shoes: Saucony Ride Iso 2 - 1

Running-normal 42:09 8.51 km (4:57 / km) +77m 4:44 / km
ahr:120 max:144 shoes: Asics Gel Persue 6

Note