Training Log Archive: AVikingRunnerIn the 7 days ending Mar 17, 2019:
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Sunday Mar 17, 2019 #
10 AM
Orienteering race 36:59 [4] *** 6.24 km (5:56 / km)
ahr:173 max:183
Middle distance race, went pretty well. Only made one mistake, a pretty big one at that. Should have gone out to a safe point sooner instead of freaking out. Otherwise the race was good, fast and technically solid.
Livelox:https://www.livelox.com/Viewer/Nordjysk-2-Dages-Me...
Livelox:https://www.livelox.com/Viewer/Nordjysk-2-Dages-Me...
Saturday Mar 16, 2019 #
1 PM
Orienteering race (Long) 1:42:08 [4] ** 15.24 km (6:42 / km) +31m 6:38 / km
ahr:161 max:185 29c
Very long race, flat terrain with many paths. The green was tough and the white was mostly open. There was also a very tough area, very open but the contours were impossible for me to read properly. I made a few mistakes, mostly going into the dense vegetation or using my compass. I felt that I was able to push myself physically, but I need to keep working on getting faster to keep up in terms of results.
Livelox: https://www.livelox.com/Viewer/Nordjysk-2-Dages-La...
Livelox: https://www.livelox.com/Viewer/Nordjysk-2-Dages-La...
Friday Mar 15, 2019 #
9 AM
Orienteering 56:07 [2] *** 7.93 km (7:05 / km) +185m 6:20 / km
ahr:155 max:168 13c
Longer training course, map without any black features. Focus was on compass work and reading the contours. It was a good training, few mistakes and solid running throughout. I was happy with my compass work, I managed to keep a solid course and supplement it by checking off relevant features and contours. Solid training!
3 PM
Orienteering (Sprint) 17:17 [4] ** 3.74 km (4:37 / km) +3m 4:37 / km
ahr:170 max:176
Sprint training, went pretty well. Some of the route choices were tricky, and I can tell that my speed had to go up. I had a tough time trying to focus and read ahead, I didn’t make enough plans to have a smooth race. I’m not super happy with the result, but I got a good indication of what I need to work on.
Thursday Mar 14, 2019 #
9 AM
Orienteering (Long) 1:22:51 [3] *** 12.03 km (6:53 / km) +288m 6:09 / km
spiked:9/13c
Back in Denmark for another training camp. Long course to start with, focus on making route choices. I’ll try to get the map up here soon. I made some choices to go around and some to head straight on, with some mixed results. It was a good course though and I was pleased with my focus and ability to evaluate the correct aspects of a leg.
3 PM
Orienteering (Intervals) 43:05 [4] *** 6.08 km (7:05 / km) +211m 6:02 / km
ahr:170 max:185
Three short courses, hilly and challenging danish terrain. The tough aspect of the training was differentiating up from down. Physically it was alright, but I fell behind on the second one because of a mistake. Overall it was pretty good.
Monday Mar 11, 2019 #
6 PM
Run intervals 1:03:23 [4] 12.06 km (5:15 / km) +273m 4:43 / km
ahr:166 max:192
5 minutes of running, 1 minute rest, 6 times. I had a very long warmup and a pretty short cooldown. The running felt pretty good, I was able to keep the pace pretty high and not let myself get too comfortable. I only ran 6 because my calves started to hurt quite a bit, which I'm taking as a signal to stretch more often. Good training!