Training Log Archive: Squashy

Short WU

Sommarserien at Sätrabadet

Tougher than expected!! technical fun but felt the map was a bit weird when fine orienteering but physically a lot more than it looked on the map and go really tired after 50mins or so

Näset small trails .... been a long time old friend

Ågesta kraftverk

Middle distance course in Brink/Öran

along the lake with Louise

Oringen is over!
Lost to work on and learn!
Knew I wasnt in shape, but that was real!! but felt better later in the week.
Orienteering technique was good, but concentration poor

Feeling positive and motivated!
Autumn is coming!!

Oringen day 5 -- chasing start

went out 83 came back 72

Really fun!
Really clam before the race didnt look at the start list was just going to enjoy the course and maybe see some people, pretty low confidence around my racing ability at the mo so wasnt going to do anything special. 15sec up to the lad in front and then quite a few people just a head of him (turns out I was the 2nd person on the the offical chase and at 15sec start intervals, that turned out to be quite important info I didnt know at the finish when I didnt try get a big gap to the finish because I thought if I finished ahead I would beat the others and then was behind in the results because of the total time, oops!)

Started off pretty well and got with Jesper Lyselle at no2, I stayed ahead most of the time but was nice to keep me focused and have some company. Soon I started to catch a few more people around no6-9, I got looked at the whole course and realise it wasnt as tough as the previous days and by no14 we was pretty much heading home so on the way to no10 I though I should lift the effort to drop some people so I wouldnt need to sprint at the end. But every time I felt I was getting away I had a problem and the group would get back together. No12 really bushy area and the control boulder was hidden in a spruce tree, no14 I crossed another unmapped ride, but at no16 I was looking at other people and not orienteering myself!
When we came to no17 I was at the back of a group of about 7-8 guys and the front guy went straight and everyone followed and I decided to take a chance and go around and I may beat them, I was feeling tired, straight looked tougher and round looked easy so thought it would be ok. Now I think I should have gone straight anyway. Turned out to be pretty similar and I overtook most of that group but I fannied about a bit in the circle (15-20s) and the leader got away and didnt see him until the finish.
Left this control hard to get a gap before the last control and was able to run pretty chilled to the finish!

Good fun race but not top performance by me in the last 30mins

https://www.livelox.com/Viewer/O-Ringen-Hoga-Kuste...

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

Oringen day 4

Nicest terrain yet, Loved it despite not a performance Im proud of.
I missed no8 big, lost concentration then tried to catch it and make the map fit the terrain! and 80secs miss next to no12.

I know I have the skills to run clean but noticed that my concentration is not good and I dont realise I lost concentration very quickly ... problem caused by ot enough orienteering. lesson learnt

Livelox
https://www.livelox.com/Viewer/O-Ringen-Hoga-Kuste...

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

Oringen day 3 -- middle

Was a little more aggressive and rushing abit too much to feel smooth but still pretty good... apart from no10 where I was going well until the vague area near the control when I realised Id lost concentration then doubted myself.

Livelox
https://www.livelox.com/Viewer/O-Ringen-Hoga-Kuste...

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

Easy rest day jog with Louise

while watching the sprint

with Hanna

Oringen day 2

Today was a real battle at the end, feeling tired and struggling more and more thoughout the course until I totally ran out of energy going to 14. Both these days have felt like proper classic distance races and have had that feeling of trying to hold yourself together as everything starts to fall a part

also made a big mistake at no5 that cost 2min. I didnt check here I was coming into the vaguer area then match the hills/ crag/ reenterant up wrong! oops

livelox
https://www.livelox.com/Viewer/O-Ringen-Hoga-Kuste...

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

bumped into John Musgrave in the way to the start. Nice to have some company

Oringen day1

Good technically.
Needed a little more disapline leaving no1 = a bit of fannying around
But only real time loss was no15 where the map was a bit odd, more green in the reenterant than on the map so thought I was too far left so went right +30s

Winsplits
http://obasen.orientering.se/winsplits/online/en/d...

Livelox
https://www.livelox.com/Viewer/O-Ringen-Hoga-Kuste...

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

oringen training

Clearly well out of shape so the goal of Oringen is all on my own technical performance!
I want the lowest time losses possible after the 5 days.

Generally rule of thumb is ... if its less than 20s I wont worry about that but more than 25s its a mistake, lets see at the end of the week

Oringen model area

Östbjörka
Stopped at Eriks familys house on our way to Oringen

Not the most successful session... plan was to run to the forest then on the compass for 30mins turn around and come back for some terrain running + work on compass skills but twisted my ankle after 2mins... Not too bad so when I got to the path it was ok for going... but quickly realised the inner thigh chub rub from yesterday was not feeling good so headed home to change to tights and add lubricanting jell!!

But very happy to feel better for a slightly longer run

from summer house to the little ferry port

small warm-up

Nässlingen, Fun forest sprint on a lidar map on a little island

back to the summer house after!
working a bit harder on the way back

Stilling feeling well out of shape, oringen could be tough but a good training week

pulled a muscle in my back and neck late night wresling with Matt and Sami Saturday night haha

C • Oringen -Training week 2

terrain, trail then road ro the beach to meet Louise and family for a quick dip

back again after

Before the wedding run in Ransäter
with Louise, Matt, Nick, Doug, Ewan and Linnea

2 boys 1 map
With Ewan in Svartvik.

Eckys wedding sprint orienteer.
Louise almost beat me!!

some trails then some terrain bashing

feeling better today

on a lidar map at the summer house
Very much enjoyed it

not feeling up for much all day
but happy to do this at least

Didnt feel good

Interesting couple of weeks...

Post Jukola I got a cold, not bad, but enough to hold me off training.
Following weekend was midsummer and first wedding, late nights drinking, eating and generally enjoying myself but not thinking about getting healthy.
Then flew to York, still feeling less than 100%. Started to feel better back end of that week, first day I feel like training since Jukola so did a S+C the morning of the second wedding day but felt a bit weak and still tight in my chest and throat. Another big weekend drinking, hangovers and little sleep so planned to start training on the honeymoon in Mallorca and play it by ear see how it goes.

So we got to Mallorca and 7-8hrs sleep over the wedding weekend meant I slept the first day of the holiday. I had noticed I was feeling weak in my knees, especially going up the steep stairs in the hotel. They buckled and moved lateral a lot more than normal, also my Achilles/low calf was sore from walking around with a big bag on. So decided to keep it steady in training, knew this was only supposed to be an enjoyable part to the holiday but I was starting to get frustrated I hadn't been running. Everything was going ok until the long run I planned turned out to be a lot longer and tougher, all the other runs that week was on old cart track but this was wasnt! A very small trail poorly marked for the first half then near the top more of a scramble over very sharp rock with big holes (this was Louise first training for a while too and she wasnt enjoying it). I started to feel my right knee getting sore on the steep decent, but then Louise fell hard on her knee so I could hardly moan now haha. Its stayed sore since so tried to rest it a bit.

When we got back to Farsta I weighed myself for the first time since Jukola... nearly 82kg, heaviest Ive been since moving to Sweden, 6-7kg than at Jukola and knew this is probably the real reason my knees was struggling. But couldn't think about it too much because it was my stag weekend (yes after the weddings, Jukola was one week before wedding so saved it until after so I could go hard!! haha).

Took a little jog Friday with Ellwood and John to check camp sight location. I finished with some drills to see if it would help the knee. Beer orienteering Saturday, felt it start to feel sore. No training Sunday!

Now looking ahead I have some ideas of training the next couple of weeks upto Oringen (Oringen is not a big goal! but an opotunity to go to new terrain and train). Eccys wedding next weekend, hoping to get out running a bit there. Need to drop some timber to avoid too much weight on weak muscles and will do some extra S+C

Small trails on Näset

outdoor gym
set of 6 on everything

Stag doo Beer Orienteering in paradiset

A bit longer than expected

Nice technical trail up to a view point (400m climb) then down to Fornalutx to meet Louise for lunch.

Mallorca Honeymoon run #1
testing how I felt... a bit heavy but ok for 40mins then got tired and had enough but already decided to go meet Louise at the beach

Some cool technical trail bits but alot on roads

Started to feel better but very little sleep mixed with mild hangovers this weekend meant when we arrived in Mallorca I just slept all afternoon.

Noticed I feel heavy and weak, ready to start training again soon