Training Log Archive: olavIn the 31 days ending Mar 31, 2003:
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Monday Mar 31, 2003 #
Rest
(rest day)
Rest day after 3 days of Spring Cup competition, tomorrow Tuesday is Oslo City Cup (short 2.5 - 3 km race series)
Sunday Mar 30, 2003 #
Orienteering 37:37 [5] 5.5 km (6:50 / km)
Spring Cup Relay Race, quite good race, one mistake of 45 sec, total mistakes of 2 minutes, 37:37 min on 5.5 km, team placed 13th out of some 80 teams.
Running, path 10:00 [2] 1.5 km (6:40 / km)
Warm-up before Spring Cup Relay Race
Saturday Mar 29, 2003 #
Orienteering 45:38 [4] 7.0 km (6:31 / km)
Spring Cup Classic Race, 45:38 min, several 20 - 30 sec mistakes, placed 32 out of some 85 participants in M45A
Running, path 20:00 [2] 3.0 km (6:40 / km)
Warm-up and cool down before/after Spring Cup Classic Race
Friday Mar 28, 2003 #
Orienteering 39:30 [4] 5.0 km (7:54 / km)
Spring Cup Night Race, 39:30 minutes, struggled with a lot of 20 - 30 sec mistakes, placed 11 out of some 40 participants in M45A
Running, path 30:00 [2] 5.0 km (6:00 / km)
Warm-up and cool down before/after Night Race.
Orienteering 50:00 [2] 5.0 km (10:00 / km)
Model event for Spring Cup, did a course with Matthew, focused on technical straight route choices and get used to the terrain.
Thursday Mar 27, 2003 #
Rest
(rest day)
Travel day in the afternoon & evening, driving the 500 km from Oslo to Copenhagen
Wednesday Mar 26, 2003 #
Rest
(rest day)
Planned rest day before Spring Cup.
Tuesday Mar 25, 2003 #
Orienteering 31:42 [4] 5.0 km (6:20 / km)
Rerun of orienteering course at Veritasskogen, ran 95% of competition speed, some few mistakes where I did not read the map well and thought I remembered the previous run, better concentration when I ran faster, good last o-training before Spring Cup, HR mostly 150 - 160, max 161.
Running, path 25:30 [2] 5.0 km (5:06 / km)
Warm-up (12 min) and cool down (13:30 min) before and after o-training race.
Monday Mar 24, 2003 #
Rest
Planned rest day, 4 days to Spring Cup in Denmark, 84 participants in my class (M45A).
Sunday Mar 23, 2003 #
Orienteering 30:48 [3] 4.0 km (7:42 / km)
Interval orienteering with Matthew, at Veritasskogen, we scanned a map, put it as template into Ocad and made a 4 km quite technical course that we printed, at each leg we orientered independently, tried to use a bit different route choices and attackpoints and tried to get to the control first, Matthew is showing good progress on doing technical route choices, good training, 5 days to go until Spring Cup.
Running, path 12:47 [2] 2.5 km (5:07 / km)
Warm-up and cool down before and after interval orienteering.
Saturday Mar 22, 2003 #
Cross-country skiing, cla 2:26:00 [3] 28.0 km (5:13 / km)
Ski training with Matthew, from Vestmarksetra, to Mikkelsbånn, Vestergyllen, Sandungen and back to Vestmarksetra, sunny, +3 degress, excellent tracks and excellent spring conditions, waxed with klister, we were both a bit tired in our legs today.
Friday Mar 21, 2003 #
Rest
Planned rest day
Thursday Mar 20, 2003 #
Orienteering 31:45 [4] 6.0 km (5:18 / km)
Street and park orienteering organised by Tyrving, at Gjettum map, ran competition speed, only very minor mistakes, but not too technical course, legs a bit heavy, still 8 days to go before Spring Cup.
Note
Tyrving had a Spring Cup night where we discussed the maps and terrain for Spring Cup, focused on tactical issues for the Relay, I had prepared a PowerPoint presentation with latest available maps, and key issues regarding terrain information.
Wednesday Mar 19, 2003 #
Orienteering 41:15 [2] 6.0 km (6:53 / km)
Map reading exercise, at Veritasskogen, focusing on intense map reading in good runnable terrain, and practizing straight technical route choice in more dense terrain, partly good concentration, but struggled to be focused enough in this non-competitive training, HR average of 130, maximum ogf 151, nice spring weather and +12 degrees.
Tuesday Mar 18, 2003 #
Interval training, runnin 30:45 [5] 6.0 km (5:08 / km)
Hill interval training with Tyrving (at Konvallveien), this hill is quite brutal; 5 repeats, times 3:30, 3:38, 3:44, 3:48, 3:46, breaks of 2:00 - 2:30 min, HR 165 - 169 at top of hill, my legs felt heavy today, should have been 10 - 15 sec faster on each interval, I think it is due to very little sleep as I last night stayed up until 0300 hours Norwegian time to listen to the speech from President Bush.
Running, road/sidewalk 27:06 [3] 5.5 km (4:56 / km)
Warm-up (18:57 min) and cool down (8:09 min) before and after interval training.
Monday Mar 17, 2003 #
Rest
(rest day)
Planned rest day on Monday, had a training camp on Sunday, feel that my o-system is working well, and I look forward to the season's first international competition at Spring Cup in 11 days
Sunday Mar 16, 2003 #
Orienteering 1:25:09 [3] 9.0 km (9:28 / km)
Tyrving full day orienteering camp between Sarpsborg and Halden (approx. 20 km north of site for the World Masters in 2003), morning session, 80% shadowing Matthew, 20% me in front, did a technical course with 26 controls, only small mistakes, total mistakes less than 3 mintues
Orienteering 56:56 [3] 7.0 km (8:08 / km)
Tyrving full day orienteering camp between Sarpsborg and Halden, afternoon session, ran with Matthew, 80% shadowing him, 20% me in front, very technical course with 16 controls, did all legs straight on to practice as much technical route choices as possible, only small mistakes, total mistakes less than 2 minutes, very positive experience but ran a bit slower than full competition speed.
Saturday Mar 15, 2003 #
Running, path 1:26:57 [2] 13.0 km (6:41 / km)
Awesome training, running on "fjord" ice and snow paths with Matthew, from Kadettangen, 4 km on fjord ice to the island Ostøya, then 5 km snow paths on Ostøya, back 4 km on fjord ice via the island Borøya to Kadettangen, very scenic training, had my digital camera in a small backpack and took many fascinating pictures, made a PowerPoint presentation, next week the ice will probably have gone, HR mostly around 140, max 146.
Friday Mar 14, 2003 #
Cross-country skiing, cla 41:15 [3] 12.0 km (3:26 / km)
Friday early evening ski training with Matthew, classic style, after a warm spring day with +8 degrees we did an early evening ski training with a nearly full moon, did 10 laps on a flat 1.2 km course, first 2 warm-up laps, then 6 high intensity laps and finally 2 cool down laps, excellent tracks, had Start red universal klister, worked well.
Thursday Mar 13, 2003 #
Orienteering 41:06 [4] 5.0 km (8:13 / km)
Night-orienteering, Tyrving club training, at Veritasskogen, relatively technical course, 18 controls mostly at small details, shadowed mostly Matthew, only small mistakes, less than 2 minutes in total, his o-technique is working well now, HR mostly 140 - 160, good night-o training
Running, path 10:25 [2] 2.0 km (5:13 / km)
Warm-up and cool down before & after night-o course, it is spring time and first training this year without long super underwear.
Wednesday Mar 12, 2003 #
Rest
Planned rest day, is a bit careful in this transition period from a lot of hours of leg friendly cross-country skiing into higher proportion of running on relatively hard surface (road and ice-covered terrain), is cautious to try to reduce the risk of getting leg injuries now in March. My most problematic leg injuries have previously happened in cold conditions in March.
Tuesday Mar 11, 2003 #
Interval training, runnin 32:30 [5] 5.0 km (6:30 / km)
Hill interval training with Tyrving, at Evjeveien, 6 repeats (2:55, 2:58, 2:51, 3:01, 2:58, 3:02), 2-3 minutes jogging down the stairs to the start, felt relatively good today, kept the speed relatively well, HR profile of the 6 intervals looks OK, HR 160 - 172 during intervals, down to 107 - 119 at end of breaks.
Running, road/sidewalk 30:02 [2] 5.5 km (5:28 / km)
Warm-up (16:25 min) and cool down (13:37 min) before and after interval training
Monday Mar 10, 2003 #
Rest
Rest day after Sunday training camp, spring temperatures of 8-10 degrees have arrived to the Oslo area, so we will soon get more snow free areas where we can train technical orienteering.
Sunday Mar 9, 2003 #
Orienteering 1:21:11 [3] 8.0 km (10:09 / km)
Tyrving one day training camp at Stavern (130 km south of Oslo), morning session, very technical course with 27 controls, shadowed Matthew, he made numerous small mistakes, but no individual mistake more than 1 minute
Orienteering 1:21:40 [2] 8.0 km (10:13 / km)
Tyrving one day training camp at Stavern, afternoon session, intervall orienteering, 7 short courses, 4-5 controls at each interval, about 30 controls in total, ran with Matthew, each did 50% of navigation, very challenging coastal terrain, in total we did close to 60 controls during this Sunday training camp, we had planned to go to Sarpsborg for this training camp, but too much snow in Østfold forced us to this alternative coastal location.
Saturday Mar 8, 2003 #
Cross-country skiing, ska 28:34 [3] 6.0 km (4:46 / km)
Helped the local ski club (Haslum) to organize Haslumsprinten (500 participants, ages 8 -13 years), managed to do the 3 km loop before (13:34 min) and after (15:00 min) the competition, +2 degrees and light rain, soft tracks, only short training today as we have a full day o-camp tomorrow Sunday.
Friday Mar 7, 2003 #
Rest
Planned rest day
Thursday Mar 6, 2003 #
Orienteering 57:05 [3] 6.0 km (9:31 / km)
Orienteering training race, at Burudåsen near Hønefoss, good technical course, focused on o-technique, tried to run technical straight route choices and be systematic to use attackpoints, ran with Matthew (changed to run first after each control), did only less than 30 sec mistakes, 80 - 90% of competition speed, HR 130 - 150, max 153, little snow in the terrain, very good training
Wednesday Mar 5, 2003 #
Rest 0.0 km
(rest day)
Planned rest day, checked entries for Spring Cup, there are 84 participants in my class (M45A), and there are 317 participants in M21E (they will probably split it into 3-4 Elite classes), participation is 15% higher than last year
Tuesday Mar 4, 2003 #
Note
The night-o race Ås by Night and Fog Cup was cancelled tonight due to too much snow, this was unfortunate as I hoped to do a really challenging and technical night-o now
Interval training, runnin 34:27 [5] 4.0 km (8:37 / km)
Interval training with Tyrving, at Konvallveien, 4-5 minutes uphill intervalls, 4 minutes breaks, 4 repeats, HR up to 167 at the top of the hill, HR down to 95-104 at end of breaks, struggled a bit to keep the same speed at the last two intervals as for the first two intervals
Running, road/sidewalk 29:50 [3] 6.0 km (4:58 / km)
Warm up (22:04 min) and cool down (7:46 min) before and after interval training
Monday Mar 3, 2003 #
Rest
(rest day)
Planned rest day after the extensive weekend training, my body feels good after the nearly 90 km skiing during Saturday-Sunday, this week should see more focus on o-technical training and some interval (running) training, now it is only 3 weeks to Spring Cup
Sunday Mar 2, 2003 #
Note
Tyrving had planned a full day orienteering camp at Sarpsborg (80 km south of Oslo), but unfortunately it was cancelled due to snow, our next full day camp is planned next Sunday (March 9)
Cross-country skiing, cla 4:19:29 [3] 50.0 km (5:11 / km)
Loong (50 km) Sunday ski training with Matthew, classic style, from Sollihøgda to Løvlia and back, 2:17 hours to Løvlia, 2:02 hours back, -4 degrees, old snow, excellent tracks, waxed with violett klister and 2 layers of Swix VR40 and VR45, worked well first half but had a bit slippery skies at the end, HR centered around 140, max 158, we were both in good shape today, Matthew was pushing quite hard last 10 km, and I am still able to follow him at least for this winter, an excellent training
Saturday Mar 1, 2003 #
Cross-country skiing, cla 3:12:01 [3] 35.0 km (5:29 / km)
Long (35 km) Saturday ski training, classic style, from Sem via Furuholmen to Sollihøgda, via Sandungen back to Sem, -4 degrees, icy and old snow, excellent tracks, very abrasive snow, lost most klister after 20 km, a bit slippery skies last 15 km, felt good today