Training Log Archive: SquashyIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
8 PM
Orienteering Night 45:00 [3]
First night session of the season.
Pick on näset - no paths map. I was a bit rusty. Working on attackpoints after yesterday
http://www.stockholmcitycup.se/doma/show_map.php?u...
Pick on näset - no paths map. I was a bit rusty. Working on attackpoints after yesterday
http://www.stockholmcitycup.se/doma/show_map.php?u...
Run -- Trail 16:30 [2]
Tuesday Aug 30, 2016 #
Orienteering 49:00 [3]
tuesday tech with louise
trying to keep the heart rate down because been feeling quite tired and drained for a while
The session planned was, 1 short course with route choices and was supposed to run twice and check what was best. Not really what I was hoping for so I add a few extra circles.
To be fair the first two routes I mucked up a bit.
2- followed louise out the control to far the the right, when I realised I should have changed plan. (More aggressive line to the widest point on route choice)
4- bad direction + lack of control entering circle
15- lack of control entering circle
But mainly good.
http://www.stockholmcitycup.se/doma/show_map.php?u...
trying to keep the heart rate down because been feeling quite tired and drained for a while
The session planned was, 1 short course with route choices and was supposed to run twice and check what was best. Not really what I was hoping for so I add a few extra circles.
To be fair the first two routes I mucked up a bit.
2- followed louise out the control to far the the right, when I realised I should have changed plan. (More aggressive line to the widest point on route choice)
4- bad direction + lack of control entering circle
15- lack of control entering circle
But mainly good.
http://www.stockholmcitycup.se/doma/show_map.php?u...
Monday Aug 29, 2016 #
Orienteering 55:00 [3]
School training.
Hemfosa south
First session of the year so was a "fun" training with team building and games at each control. I ran 30mins to catch everyone up then lots of stopping and doing stuff. A lot of moving around in terrain with a map but a bit slow to add as training (3+ hours in terrain)
Map was from 1982 (probably oldest map I've ever run on) and was still good, shows don't try save money on map quality because it will last!! Somethings have changed in more resent maps, like the crag lengths wer shorter (like a big cliff only mapped where it was really tall) and had to be big and vertical to equal a "toothed cliff" on the map + one stone had disappeared in the last 34 years!?
Hemfosa south
First session of the year so was a "fun" training with team building and games at each control. I ran 30mins to catch everyone up then lots of stopping and doing stuff. A lot of moving around in terrain with a map but a bit slow to add as training (3+ hours in terrain)
Map was from 1982 (probably oldest map I've ever run on) and was still good, shows don't try save money on map quality because it will last!! Somethings have changed in more resent maps, like the crag lengths wer shorter (like a big cliff only mapped where it was really tall) and had to be big and vertical to equal a "toothed cliff" on the map + one stone had disappeared in the last 34 years!?
Saturday Aug 27, 2016 #
Orienteering 1:14:00 [3]
Spectator race in WOC long area
Only found out it was a classic distance the night before, I was planning to chill and run the course so if its full classic I would be out 2+ hours and I wasnt game for than so cut it short
feeling tired right from the start
http://www.stockholmcitycup.se/doma/show_map.php?u...
Only found out it was a classic distance the night before, I was planning to chill and run the course so if its full classic I would be out 2+ hours and I wasnt game for than so cut it short
feeling tired right from the start
http://www.stockholmcitycup.se/doma/show_map.php?u...
Run -- Trail 17:00 [3]
Quite fast to the start, close to being late
Friday Aug 26, 2016 #
Run -- Trail 20:00 [2]
To the start
Orienteering 50:00 [3]
WOC middle course
With spongey Eddie and cherry (only saw spongey for the first 6 controls then a couple later on, Eddie and Cherry was really tired)
Trying to orienteer hard with out too much physical effort.
Really good fun and for the first time this week glad I missed watching the race. I had seen the map but not really studied it and wasn't aware of what was good options and what wasn't so great to use world of o to analyze my training against the good lads.
Mostly really good!
3- changed my plan on the way, was planning to go straight then decided to go round, should have stook with my plan or took a more aggressive line to the most south point on my route.
7- confused which valley i was in.
21- had to run around the fenched area
22- took a route noone else did, but seemed good to me
Map
http://www.stockholmcitycup.se/doma/show_map.php?u...
world of o on the woc men
http://news.worldofo.com/2016/08/24/woc-middle-men...
With spongey Eddie and cherry (only saw spongey for the first 6 controls then a couple later on, Eddie and Cherry was really tired)
Trying to orienteer hard with out too much physical effort.
Really good fun and for the first time this week glad I missed watching the race. I had seen the map but not really studied it and wasn't aware of what was good options and what wasn't so great to use world of o to analyze my training against the good lads.
Mostly really good!
3- changed my plan on the way, was planning to go straight then decided to go round, should have stook with my plan or took a more aggressive line to the most south point on my route.
7- confused which valley i was in.
21- had to run around the fenched area
22- took a route noone else did, but seemed good to me
Map
http://www.stockholmcitycup.se/doma/show_map.php?u...
world of o on the woc men
http://news.worldofo.com/2016/08/24/woc-middle-men...
Thursday Aug 25, 2016 #
Orienteering 1:03:00 [3]
Map next to Strömstad
Really nice area
Really nice area
Run -- Road/Grass 27:00 [3]
Wednesday Aug 24, 2016 #
Note
Massive day at work yesterday and really achy today + packing and driving to Strömstad
Monday Aug 22, 2016 #
11 AM
Run -- Trail 50:00 [2]
feeling tired, took it easy
5 PM
Run -- Road/Grass 1:17:30 [2]
Urban tribes
Sunday Aug 21, 2016 #
7 AM
Run -- Road/Grass 25:00 [2]
Jog + strides drills and mobility
11 AM
Orienteering 1:19:00 [3]
Run -- Trail 11:00 [2]
Saturday Aug 20, 2016 #
11 AM
Run -- Trail 28:00 [2]
To from the start/finish
Orienteering 1:34:00 [3]
Svartvik + mörtsjön
First orienteering for a while.
Felt long, sweaty and physical
Tried to keep the heart rate down but not sure it worked
ran clockwise
Part 1 and 3
http://www.stockholmcitycup.se/doma/show_map.php?u...
Part 2
http://www.stockholmcitycup.se/doma/show_map.php?u...
First orienteering for a while.
Felt long, sweaty and physical
Tried to keep the heart rate down but not sure it worked
ran clockwise
Part 1 and 3
http://www.stockholmcitycup.se/doma/show_map.php?u...
Part 2
http://www.stockholmcitycup.se/doma/show_map.php?u...
Friday Aug 19, 2016 #
7 AM
Run -- Road/Grass 30:00 [2]
easy + light drills
11 AM
Run -- Road/Grass 50:00 [3]
Urban tribes
6 PM
Run -- Trail 44:00 [2]
Easy with Louisey
Small trails and terrain in hökärangen
Small trails and terrain in hökärangen
Thursday Aug 18, 2016 #
2 PM
Run -- Road/Grass 28:00 [2]
Easy + light drills/mobility
6 PM
Run -- Road/Grass 35:00 [2]
Run -- Road/Grass 17:37 [5] 5.0 km (3:31 / km)
Bellmanstaffet
relay 5x 5km road relay.
team = Erik Ivarson-Sandberg, Bryan Keely, Niklas Serrander, Me, Giancarlo Simion
We won! that was fun!
But dissapointed with my own run. Suprised I was that slow. Course was undulating and a lot of weaving though lapped runners (a few headphone wankers got a clip with my batton for cutting me up) but still ...
Guess lack of running focused training and bad last 6 weeks or so (also 2.5-3kg over weight)
relay 5x 5km road relay.
team = Erik Ivarson-Sandberg, Bryan Keely, Niklas Serrander, Me, Giancarlo Simion
We won! that was fun!
But dissapointed with my own run. Suprised I was that slow. Course was undulating and a lot of weaving though lapped runners (a few headphone wankers got a clip with my batton for cutting me up) but still ...
Guess lack of running focused training and bad last 6 weeks or so (also 2.5-3kg over weight)
Wednesday Aug 17, 2016 #
Note
(rest day)
Rest day
Tired after a few good days training with the guys, pretty much all runs wer a bit faster than normal and ended in a huge ramp up and sprint for the line (flat block front door). Not been looking after myself great either late nights watching olympics with a few drink.
Got asked yesterday evening if I wanted to be part of a 5man road relay team, probably not in great shape but will be cool to do.
Tired after a few good days training with the guys, pretty much all runs wer a bit faster than normal and ended in a huge ramp up and sprint for the line (flat block front door). Not been looking after myself great either late nights watching olympics with a few drink.
Got asked yesterday evening if I wanted to be part of a 5man road relay team, probably not in great shape but will be cool to do.
Tuesday Aug 16, 2016 #
Run -- Trail 1:47:00 [2]
More trail miles with treb
Out to the windmill other side of mörtsjön
Out to the windmill other side of mörtsjön
Monday Aug 15, 2016 #
Run -- Trail 1:30:00 [2]
hilly with treb and ellwood
Sunday Aug 14, 2016 #
Run -- Trail 1:31:00 [2]
ågesta 10+3km with cat, treb and ellwood
Saturday Aug 13, 2016 #
Run -- Trail 1:30:00 [3]
Toms round with ellwood and Treb!
Friday Aug 12, 2016 #
11 AM
Run -- Road/Grass 1:05:00 [3]
Urban Tribes
Thursday Aug 11, 2016 #
Run -- Trail 1:01:30 [2]
With Treb and Cat
Tuesday Aug 9, 2016 #
Note
Knackered!!
Not feeling 100% still + some tough days climbing trees = ruined!
Woke up aching all over, now my muscles are shaking every time I move.
Not feeling 100% still + some tough days climbing trees = ruined!
Woke up aching all over, now my muscles are shaking every time I move.
Saturday Aug 6, 2016 #
Run -- Trail 1:21:00 [2]
Ågesta and round Kvarnsjön with louise
Longer than I thought. Feeling better but still a bit chesty/wheezy
Longer than I thought. Feeling better but still a bit chesty/wheezy
Thursday Aug 4, 2016 #
Orienteering 53:00 [3]
Somarserien in Ågesta
Feeling a bit better so thought orienteering would be fun! Didn't feel too bad but maybe I was concentrating on the orienteering too much to notice. Hanna (15 year old lass) starting just after me and was dreading getting caught so that was great to force the concentration.
http://www.stockholmcitycup.se/doma/show_map.php?u...
Feeling a bit better so thought orienteering would be fun! Didn't feel too bad but maybe I was concentrating on the orienteering too much to notice. Hanna (15 year old lass) starting just after me and was dreading getting caught so that was great to force the concentration.
http://www.stockholmcitycup.se/doma/show_map.php?u...
Tuesday Aug 2, 2016 #
Note
(sick)
Feeling grotty again, sore throat and what have you