Training Log Archive: Squashy

Rest + travel up to Åre
and strained my quad so taped it

quite late for a morning session

ran ågesta green course, not run this for a couple of years and glad I took a map as they have removed the signs.

hurt my right quad slightly in one of the big marshes

C • Signs 2

didnt bother with afternoon session as quads was a bit tender

Näset again
wanted to run a random course so decided to put my hand in my map box and run whatever I pulled out, I didnt expect I would have actually put yesterdays map away so was abit suprised to pick this out! Great to re do this course (backward this time) because I was able to learn quite a lot!!

Took it easier than yesterday, but only 2mins slower.
Wanted to go straighter on some leg and keep my head up more (this was made easier knowing what the features look like). I realised I need to spend a little more time planning and picturing important features and their surroundings (I have been working on this for a while but today showed how much of a differnce it can make)

http://www.stockholmcitycup.se/doma/show_map.php?u...

Ågesta -- Compass and pictureing key features training

No1 wasnt good and entering no9 other than that pretty good, needs improving before Oringen though (but guess the forrest are more open in that part of the world)

http://www.stockholmcitycup.se/doma/show_map.php?u...

Näset

Wanting to focus harder, lost time at jukola and training last week due to not concentrating fully. I seem to dift off for a few seconds most legs, Needs work!
but otherwise the orienteering was good (no3 not great, not concentrating and probably not orienteering as much as i should have)

http://www.stockholmcitycup.se/doma/show_map.php?u...

Skällan Test
Our Club handicap race (ungaffeld chase style)
Well planned by Hanna who won the year before (always fun to see how other people would plan a course in an area that we use quite often, different planning styles ect.)

Not a 100% clean,
No2 not checking direction near the control, no4 map abit dodgey (and no control to maked it harder), no10 lost concertraion then when I was on the wrong ridge I was a bit unsure until I saw the next hill and corrected myself.
But pretty happy!

times by others look like =
Willy -- 32:50
John -- 32:51
Georg -- 32:54
Mattias Ivares -- 34:54
(really close between our boys)

I think if I was in the mass start and with control out I would have gone quicker but think it would have been hard to beat Willy if we was together (and I had seen bits of the course before but avoided looking at the course because I always planned to see how i could compair, and it was a few weeks ago so could remember)

http://www.stockholmcitycup.se/doma/show_map.php?u...

With louise

At the summer house.
Goal of the session was to enjoy my run so covered my watch screen and ran for fun.
Also checking out some areas that I'm wanting to map

Collecting controls in Ågesta

Told there was 10 training kites, tired out 12 full size + annoying pin punches

Wasn't concentrating very well.

Urban Tribes

Jukola 2nd leg

Not a good run!
no1-- Willy came in really well in 30th, this is probably one of the more crazier possitions to go out on second (top teams that are lower than expected are smashing it and then other guys trying to hang on). I could hear people smashing it and see how tense they was and could hear some people deep breathing and thought "guys we are on the way to no1 chill out". My tactic at 10mila was relax in the begining and wait to catch up when they tire so I felt comfortable because even though others was smashing it, I relaxed and stayed with them in the green. I would have gone straight to no1 but everyone was going round so jumped on the train.

no2-- not sure exactly what I was doing either orienteering 2-3 or didnt see no2 because 3 controls in a line? but realised half way to the control and didnt feel massively confident entering the control, then saw the control but remembered the code for no3 so left the circle and relocated and then got back to my control! bugger!!

then feeling stressed and struggeled to chill out for the rest of the course, scrappy with more trouble with gaffles/orienteering where I was chasing too much and not investing the time to understand the terrain. the scrappier I orienteered the more stressed I feel and orienteered near the edge of control.

no19-- Decided to follow the group and control where I was, managed to get to the front of the group easy but had to hold back a bit until we hit the road and I confident in how to enter the control. I thought everyone else in the group (10-15 ish guys) must have had a different gaffle as I was by myself at the control but it was a common control!! good job I left them when I did

Next few controls was fight to hold concentration and then hoon it back to the finish!!

Some good sections and wasnt going as bad as i felt it was when I was running but I really feel I didnt do my "job" for the team. My roll was to be soild and deal with the pressure that maybe some other team mates might struggle with.
part of the problem was I felt stressed before the start not because of what position we was or anything like that (actually quite calm with this after 10mila) but stressing getting ready because decided to go watch the start instead of getting ready and generally messing about, then fell quickly into being stress while running as soon as things didnt go to plan

http://www.stockholmcitycup.se/doma/show_map.php?u...

with willy

Rudan with Willy and Egil
I love rudan! crazy cool area!

started on a contour and rock only map but got stuck in some green to no1 so turned over to the normal orienteering map.
Orienteered resonable well, 1 miss near the end where I planed to go straighter but end up too far right and didnt invest enough time to plan my new route thought the detailed area (to be fair it was hard to read). and a lot better avoiding S-ing the line today.

http://www.stockholmcitycup.se/doma/show_map.php?u...

Urban tribes coaching

Our session was in the little woods next to stockholm stadium. Diamond league was on so cool becasue all the atheles was warming up on the same trails as us

Ågesta Control Pick with Willy

a bit quicker, not great the whole time but generally pretty good. looking ahead better and left controls better.
In the detail section contours was most important but when I was in the section where compass need more focus I wasnt concentrating on it enough. "S-ed" the line a few times, because of bad direction + rushing a little in the map reading ?

Controls was thin whit tape not always easy to spot.

But was good fun

http://www.stockholmcitycup.se/doma/show_map.php?u...

nice and easy + light drills

Urban Tribes

Näset Line JOƧH

Mostly happy, just not great at the top of the h.
but good easy session and the rest was pretty much good!

feel better with the throat too

http://www.stockholmcitycup.se/doma/show_map.php?u...

to from the start + light drills

Hökarängen contour only
with egil

really good session learnt a few things, sometime bad direction leaving controls and need to plan and look up more. good to spot these before jukola!

felling better than last few day.

http://www.stockholmcitycup.se/doma/show_map.php?u...

Hökaränge
With louise but I felt weak so and tired so cut it short

another rest day
still not feeling right

Urban tribes
Still a sore throat

Still got a sore throat but wanted to jog a bit anyway

If I jog with a sore throat, I often take a small bottle of water because seems to stop it getting worse. and this time I put a strepsil in

Just went out for enjoyment rather than training

Not been feeling right good last few days
Decided not to run today, thought maybe some skipping and strength would be ok but throat starting to feel sharp and worse almost straight away.

Urban Tribes
Tired from yesterday and sore throat

Skipping mass start training

Jog + some light drills

WU+WD for middle

OK Södertörn Middle Distance Club Champs
in Ärla

Really cool terrain!
First/last area was really open but the rest was tough (I loved it in the most eastern bit), made it really technical, hard to hold your line and low visablity!
didnt feel I was smooth or ahead of myself in the first section then a little nervous/extra cautious when I realised "this is about to get tricky" but gained confidence as I went though more controls.

bit of a mistake at #15, plan was to go straight and look for the tower but if i dont see it use the path bend. but when I got to the path the bend was alot longer and shallower than on the map. (Arne Back also had this problem)

http://www.stockholmcitycup.se/doma/show_map.php?u...

C • Club champs 5

WU + WD for Sprint

OKS Sprint Champs

I was thinking about running the middle course backward instead of the Sprint KM until I was told it was forest sprint then I was game!
First 8 controls was pretty boring then from 9 onwards it was fun.

made a big mistake at #3, ran to the the center of the control but was confused, it looked more like someones drive than a road and there was a big hedge not on the map (turns out that the crossing point symbol on the map was suppose to let you know you can go though the hedge). So I panicked becuase I thought I was on someone property so ran away to find out it was right and the control wasnt really in the right place but actually between a car and another hedge (not sure if the owner of the car moved it or if it was in the wrong place in the first place). When I got to the finish the organiser laughed and said "oh yes its wrong there" haha

Also a direction problem to #6 but that was because the undergrowth was nettles and there was a track though them going too much to the right, decided to use it rather than going though the nettles. (I guess who ever was there first was wrong but nobody wanted to get stung so everyone followed the track haha)

http://www.stockholmcitycup.se/doma/show_map.php?u...

Åva - Tyresta
with Egil and Hugo

Cool area, really open (especally south of the road). I found it quite easy because there was nothing pushing you off the line just about running straight, hold direction and wait to see the features I was I planned to use. But it was fun and nice to go there!

I orienteered well, but should have been better on the two longer legs in the north part. "S-ed" the line quite bad on one control, a little dissapointed about this control but if that was the only bad leg Im pretty pleased

Ran anti-clockwise

http://www.stockholmcitycup.se/doma/show_map.php?u...

with John, Egil and felix

Urban Tribes coaching

feeling tired

Mörtsjön Training
with Egil

pretty good, a part from when I left no9 thinking i was leaving no10
then twisted my ankle towards no16 so headed back before finishing

http://www.stockholmcitycup.se/doma/show_map.php?u...