Training Log Archive: SquashyIn the 30 days ending Nov 30, 2017:
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Thursday Nov 30, 2017 #
11 AM
Note
Skipped morning training because I was feeling tired
5 PM
Run -- Road/Grass 20:00 [2]
To näset
6 PM
Run -- Trail 6:00 [2]
To the start
Orienteering Night 55:00 [3]
OKS relay training
Feeling tired today so planned to take it easy and see how I get on with out much effort.
At the long leg back to svartvik I realised it was Georg and Mykola just behind me.
Thought the butterfly I hoped I might get a head here if I was alone and not need to speed wind it up to a sprint finish, but we all had the same way round. It was good as we all did our own orienteering and took different routes/used features to orienteer from.
Map
http://www.stockholmcitycup.se/doma/show_map.php?u...
Livelox
https://www.livelox.com/Viewer/Natt-traning-OK-Sod...
Feeling tired today so planned to take it easy and see how I get on with out much effort.
At the long leg back to svartvik I realised it was Georg and Mykola just behind me.
Thought the butterfly I hoped I might get a head here if I was alone and not need to speed wind it up to a sprint finish, but we all had the same way round. It was good as we all did our own orienteering and took different routes/used features to orienteer from.
Map
http://www.stockholmcitycup.se/doma/show_map.php?u...
Livelox
https://www.livelox.com/Viewer/Natt-traning-OK-Sod...
7 PM
Run -- Trail 10:00 [2]
Wednesday Nov 29, 2017 #
3 PM
Run -- Road/Grass 32:00 [2]
Bridges round .
Been a long time since I ran this
Been a long time since I ran this
6 PM
Run -- Road/Grass 12:30 [2]
Orienteering Night 1:25:00 [3]
Nattugglan
Did the old trick of "Go all the way to a night mass start race to then run to the wrong gaffel in the begining and then run 75mins totally by myself"
To no4 i can understand the mistake. The first 3 controls was ungaffled and I was near the front just checking the compass and looking a head to see the control so when a gaffled control turned up and i didnt check my compass I ended up looking an idiot at the wrong control. I understand this mistake even if im really not happy about it but I know how to fix it
But after that mistake...
Pretty frustrated with this run. I was not very good!
some ok parts but some really shocking mistakes, mainly directional mistakes. not sure what the root of this problem? think i was planning ok? (maybe not great). but makes me think i wasnt checking my compass enough or not looking up enough? but might also be because I wasnt concentrating well enough? Probably making a rough plan then just head down and chase / try too hard to hopefully catch some people up, thinking about running too much? Anyhow Im pretty annoyed
http://www.stockholmcitycup.se/doma/show_map.php?u...
Did the old trick of "Go all the way to a night mass start race to then run to the wrong gaffel in the begining and then run 75mins totally by myself"
To no4 i can understand the mistake. The first 3 controls was ungaffled and I was near the front just checking the compass and looking a head to see the control so when a gaffled control turned up and i didnt check my compass I ended up looking an idiot at the wrong control. I understand this mistake even if im really not happy about it but I know how to fix it
But after that mistake...
Pretty frustrated with this run. I was not very good!
some ok parts but some really shocking mistakes, mainly directional mistakes. not sure what the root of this problem? think i was planning ok? (maybe not great). but makes me think i wasnt checking my compass enough or not looking up enough? but might also be because I wasnt concentrating well enough? Probably making a rough plan then just head down and chase / try too hard to hopefully catch some people up, thinking about running too much? Anyhow Im pretty annoyed
http://www.stockholmcitycup.se/doma/show_map.php?u...
Tuesday Nov 28, 2017 #
10 AM
Run -- Trail 32:00 [2]
1 PM
Run -- Trail 33:30 [2]
6 PM
Run -- Road/Grass 16:00 [3]
OKS intervals
I ran some strides up to 1min + some pacing
I ran some strides up to 1min + some pacing
Run -- Road/Grass 1:00:00 [2]
Monday Nov 27, 2017 #
9 AM
Run -- Trail 34:00 [2]
Näset with Cat
12 PM
Run -- Road/Grass 30:00 [2]
6 PM
Run -- Trail 56:00 [2]
Ågesta 6an with the ladies
Saturday Nov 25, 2017 #
10 AM
Orienteering 2:07:00 [3]
OKS long session
Ran with jesper and Freddy Glännefors
Ran with jesper and Freddy Glännefors
Thursday Nov 23, 2017 #
11 AM
Run -- Trail 40:00 [2]
Hökarängen
Snow has been rained away
Snow has been rained away
5 PM
Run -- Trail 12:00 [2]
6 PM
Run -- Trail 1:15:00 [2]
Skogs8 has now become a path and can no longer be logged as a "terrain run"
Wednesday Nov 22, 2017 #
8 AM
Run -- Trail 31:00 [2]
Really nice out.
Thin layer of snow on the ground but looks like Narnia
Thin layer of snow on the ground but looks like Narnia
3 PM
Run -- Trail 35:00 [2]
Round näset then went to see Mykola for a biscuit and nutella and teach him how to set some mouse traps
6 PM
Orienteering Night 46:00 [2]
Stockholm Studenters IF
Hanging controls
Hanging controls
Tuesday Nov 21, 2017 #
11 AM
Run -- Road/Grass 50:00 [2]
Urban tribes coaching
Some snow here. Fingers crossed not for long
Some snow here. Fingers crossed not for long
C • Snow 2
6 PM
Run -- Road/Grass 45:00 [2]
Stockholm Studenters IF running coaching
8 PM
Run -- Road/Grass 15:00 [2]
Monday Nov 20, 2017 #
3 PM
Run -- Road/Grass 11:00 [2]
Orienteering Night 1:13:00 [3]
School session
Following lukas but still able to orienteer myself
Following lukas but still able to orienteer myself
4 PM
Run -- Road/Grass 6:00 [2]
Sunday Nov 19, 2017 #
8 AM
Run -- Road/Grass 20:00 [2]
10 AM
Run -- Road/Grass 10:00 [2]
11 AM
Orienteering 1:40:00 [3]
Centrum ultra long club champs @ torvalla
Saturday Nov 18, 2017 #
Run -- Trail 40:00 [2]
Felt tired so cut it short
Friday Nov 17, 2017 #
6 PM
Run -- Trail 20:00 [2]
Orienteering Night 54:00 [3]
Mass start relay training with OKS and centrum OK
Orienteered pretty well so ended by myself pretty early and was able to run more controls knowing that the others needed to catch me. Got some feeling
http://www.stockholmcitycup.se/doma/show_map.php?u...
Orienteered pretty well so ended by myself pretty early and was able to run more controls knowing that the others needed to catch me. Got some feeling
http://www.stockholmcitycup.se/doma/show_map.php?u...
7 PM
Run -- Road/Grass 6:00 [2]
Thursday Nov 16, 2017 #
4 PM
Run -- Road/Grass 20:00 [2]
To näset to sort training for tomorrow
6 PM
Run -- Trail 10:00 [2]
to start
Orienteering Night 1:05:00 [3]
OKS Club training
Good fun training, felt good to just run a good quality course at night in nice terrain. expected to feel tired but didnt notice I was tired during the training and a general rule of thumb if you get round Mörtsjön without feeling like your fighting all the time you must be feeling pretty good haha
Orienteering was pretty good, didnt really miss anything but often loosing track of where I was mid leg so missed the flowing feeling at times but seemed to some how be a bit lucky and survive unscathed.
having said that some controls went well and felt I was in control and understanding everthing. I need to drop the lucky area and build the good parts.
http://www.stockholmcitycup.se/doma/show_map.php?u...
Good fun training, felt good to just run a good quality course at night in nice terrain. expected to feel tired but didnt notice I was tired during the training and a general rule of thumb if you get round Mörtsjön without feeling like your fighting all the time you must be feeling pretty good haha
Orienteering was pretty good, didnt really miss anything but often loosing track of where I was mid leg so missed the flowing feeling at times but seemed to some how be a bit lucky and survive unscathed.
having said that some controls went well and felt I was in control and understanding everthing. I need to drop the lucky area and build the good parts.
http://www.stockholmcitycup.se/doma/show_map.php?u...
Wednesday Nov 15, 2017 #
11 AM
Run -- Road/Grass 45:00 [2]
Urban tribes coaching
6 PM
Orienteering Night 38:00 [2]
Stockholm Studenters IF Orienteering
Coaching/ hanging controls/ shadowing
Coaching/ hanging controls/ shadowing
7 PM
Run -- Road/Grass 16:30 [2]
Uni -> urban tribes coaches meeting
Tuesday Nov 14, 2017 #
11 AM
Run -- Trail 38:30 [2]
6 PM
Run -- Road/Grass 40:00 [2]
Stockholm Studenters IF Running coaching
7 PM
Run -- Road/Grass 20:00 [2]
Monday Nov 13, 2017 #
1 PM
Run -- Road/Grass 37:00 [2]
to tomas's for a fika, good catch up and unwinding of the daily news
4 PM
Run -- Road/Grass 33:00 [2]
Home again after
5 PM
Run -- Trail 35:00 [2]
With the ladies I share a flat with
Took me a little while to get going
Took me a little while to get going
Sunday Nov 12, 2017 #
9 AM
Run -- Road/Grass 18:00 [2]
10 AM
Orienteering 40:04 [4]
Novembertävling Long (bahaha not very long)
Feeling better today.
Orienteering pretty well, felt more like continental terrain (big open forest without much detail), it was fun.
missed no11 when I got to the stone but didnt see the control and thought the map was a bit wrong so ran away only to come back 70secs later and see the control, I didnt even realise it was the same stone so felt a bit confused.
http://www.stockholmcitycup.se/doma/show_map.php?u...
Feeling better today.
Orienteering pretty well, felt more like continental terrain (big open forest without much detail), it was fun.
missed no11 when I got to the stone but didnt see the control and thought the map was a bit wrong so ran away only to come back 70secs later and see the control, I didnt even realise it was the same stone so felt a bit confused.
http://www.stockholmcitycup.se/doma/show_map.php?u...
11 AM
Run -- Road/Grass 11:00 [2]
Saturday Nov 11, 2017 #
Run -- Road/Grass 18:00 [2]
Orienteering 30:00 [4]
Novembertävling Middle
Maybe had at least one more beer than was sensible yesterday and had a horrible headache and bad stomach this morning (I feel that this hangover was a little unfair!!). Didnt really want to run but when I started to warm up started to feel a bit better so decided to try get the most out of this.
Pretty good first few but then missed no5 because I lost concentration on the way to the control so didnt know where I was coming towards the control then rushed the relocation. + 50s
After this things went pretty well technically (apart for when I left no13 without using my compass). I was running pretty hard but struggled physically so was quite far down in the results and the splits show I wasnt running well enough but to be expected I guess.
http://www.stockholmcitycup.se/doma/show_map.php?u...
Maybe had at least one more beer than was sensible yesterday and had a horrible headache and bad stomach this morning (I feel that this hangover was a little unfair!!). Didnt really want to run but when I started to warm up started to feel a bit better so decided to try get the most out of this.
Pretty good first few but then missed no5 because I lost concentration on the way to the control so didnt know where I was coming towards the control then rushed the relocation. + 50s
After this things went pretty well technically (apart for when I left no13 without using my compass). I was running pretty hard but struggled physically so was quite far down in the results and the splits show I wasnt running well enough but to be expected I guess.
http://www.stockholmcitycup.se/doma/show_map.php?u...
Thursday Nov 9, 2017 #
Note
(rest day)
Wednesday Nov 8, 2017 #
11 AM
Run -- Road/Grass 45:00 [2]
Urban tribes coaching
6 PM
Orienteering 34:00 [2]
Stockholm Studenters IF Orienteering
Outrageously dim light!!
Outrageously dim light!!
Tuesday Nov 7, 2017 #
10 AM
Run -- Road/Grass 24:00 [2]
Hammarby to centralen
11 AM
Run -- Road/Grass 45:00 [2]
Urban tribes coaching
Feeling tired
Feeling tired
6 PM
Run -- Road/Grass 35:00 [2]
Stockholm Studenters IF Running coaching
Felt better this afternoon. Few fast bits
Felt better this afternoon. Few fast bits
Monday Nov 6, 2017 #
Run -- Trail 1:15:00 [2]
Ågesta reflex course
Sunday Nov 5, 2017 #
Orienteering 2:17:33 [3]
Höstlunken with Mykola in gömmaren/kallbrink
Höstlunken is a long/short ultra distance that is run in pairs. I never really ran with mykola and had no idea how fit or good at orienteering he actually was and he doesn't speak English that much, exciting day to come.
In the begining I said stay relaxed and save energy but he was running pretty fast, I wasn't sure if he could hold it and I was in for a tough day or what so I ran at a solid pace I knew I could hold for 2hr30.
We started with typical pairs orienteering where neither of us orienteering enough, not concentrating fully. But after a really stupid error leaving no5 (yiez mistake) then I took over the orienteering. But Mykola was still running fast and waiting for me but I felt comfortable and confident that I could hold this pace.
From here we orienteered pretty well.
On the long leg back the road was OOB but I didnt see any other good options so decided we would run near the road with it in sight.
Nearing no 14 I heard a load "pop!" There goes Mykola!! Rest of the course became me pulling him along!
Map
http://www.stockholmcitycup.se/doma/show_map.php?u...
Höstlunken is a long/short ultra distance that is run in pairs. I never really ran with mykola and had no idea how fit or good at orienteering he actually was and he doesn't speak English that much, exciting day to come.
In the begining I said stay relaxed and save energy but he was running pretty fast, I wasn't sure if he could hold it and I was in for a tough day or what so I ran at a solid pace I knew I could hold for 2hr30.
We started with typical pairs orienteering where neither of us orienteering enough, not concentrating fully. But after a really stupid error leaving no5 (yiez mistake) then I took over the orienteering. But Mykola was still running fast and waiting for me but I felt comfortable and confident that I could hold this pace.
From here we orienteered pretty well.
On the long leg back the road was OOB but I didnt see any other good options so decided we would run near the road with it in sight.
Nearing no 14 I heard a load "pop!" There goes Mykola!! Rest of the course became me pulling him along!
Map
http://www.stockholmcitycup.se/doma/show_map.php?u...
C • haha 5
Saturday Nov 4, 2017 #
12 PM
Run -- Trail 54:00 [2]
Brink/öran with louise
Feeling a bit weak
Feeling a bit weak
6 PM
Note
decided not to train in the afternoon
Friday Nov 3, 2017 #
11 AM
Run -- Trail 47:30 [2]
Näset small paths with Georg
5 PM
Run -- Trail 1:00:00 [2]
Round the new reflex course on näset.
At the mo it's not a great to run, too few and not great placed reflexs also run parallel to another course so it's a bit confusing. But hopefully it will get fixed and can be useful in winter because it's really short so if there is a lot of snow maybe I can make path in it to follow with less snow plowing
At the mo it's not a great to run, too few and not great placed reflexs also run parallel to another course so it's a bit confusing. But hopefully it will get fixed and can be useful in winter because it's really short so if there is a lot of snow maybe I can make path in it to follow with less snow plowing
Thursday Nov 2, 2017 #
12 PM
Run -- Road/Grass 45:00 [2]
hammarby to farsta
feeling tired
feeling tired
6 PM
Run -- Trail 11:00 [2]
to/from start/finish
Orienteering Night 46:30 [3]
OKS Night Relay training
was not feeling up for this at all in the afternoon (or even jogging to the start). Really didnt want to put much effort in ... But thats the beauty of night orienteering, low physical effort massive technical gains!!
Turned out to be a really fun session. We had a random start (everyone pretty much started with in 1min) where I went off last.
Got to the front with Georg and Cat. I was doing pretty well and got a little gap to no10 but then took the wrong path to no11 and made a huge mistake! should have checked my compass! Frustrated because I was feeling unsure just before I cross the path I wanted to use, should have slowed down more and checked more!!
really enjoyed the training after all!!
Map
http://www.stockholmcitycup.se/doma/show_map.php?u...
Strava Flyby
https://labs.strava.com/flyby/viewer/#1258341838?c...
was not feeling up for this at all in the afternoon (or even jogging to the start). Really didnt want to put much effort in ... But thats the beauty of night orienteering, low physical effort massive technical gains!!
Turned out to be a really fun session. We had a random start (everyone pretty much started with in 1min) where I went off last.
Got to the front with Georg and Cat. I was doing pretty well and got a little gap to no10 but then took the wrong path to no11 and made a huge mistake! should have checked my compass! Frustrated because I was feeling unsure just before I cross the path I wanted to use, should have slowed down more and checked more!!
really enjoyed the training after all!!
Map
http://www.stockholmcitycup.se/doma/show_map.php?u...
Strava Flyby
https://labs.strava.com/flyby/viewer/#1258341838?c...
Wednesday Nov 1, 2017 #
11 AM
Run -- Road/Grass 50:00 [2]
ahr:130 max:163
Urban tribes coaching
+ a little longer after
+ a little longer after
5 PM
Run -- Road/Grass 15:00 [2]
ahr:137 max:149
To hökarängen t-bana
6 PM
Orienteering Night 21:00 [2]
Stockholm Studenters IF Orienteering Coaching
Shadowing/helping and a few extra controls.
Very small light.
Shadowing/helping and a few extra controls.
Very small light.