Training Log Archive: ggIn the 7 days ending Jun 14, 2009:
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Saturday Jun 13, 2009 #
Event: Jukola 2009
Trail/terrain running 1:01:45 [2] 10.55 km (5:51 / km)
ahr:124 slept:9.0 weight:62.6kg shoes: Triumph 6
Very easy run around Elfvik. It's amazing how hard it is to run slow! Spent most of the run thinking about running fast...
Strength and conditioning 35:00 [1]
Started off with my new achilles program a la Major Rollins
Then moved on to
3*12 Crunches with stick
3*12 Reverse crunches with 5kg (facing down up to horizontal)
3*12 Side leg lifts, each side
3*12 Tricep dips
3*12 Side to side 5kg medicine ball crunches
3*12 Deep squats
3*8 Bench press
Quads were tired going down the stairs after leaving the gym! Really really dry air in the gym too.
Then moved on to
3*12 Crunches with stick
3*12 Reverse crunches with 5kg (facing down up to horizontal)
3*12 Side leg lifts, each side
3*12 Tricep dips
3*12 Side to side 5kg medicine ball crunches
3*12 Deep squats
3*8 Bench press
Quads were tired going down the stairs after leaving the gym! Really really dry air in the gym too.
Friday Jun 12, 2009 #
Note
slept:9.5 weight:62.8kg (rest day)
Went to see Terminator Salvation. Good action, not too sure about the plot....
C • 007 6
Thursday Jun 11, 2009 #
Event: Forssa Games
Note
(rest day)
Ferry home
Wednesday Jun 10, 2009 #
Note
(rest day)
Watched the sprint and booked a ferry home
Tuesday Jun 9, 2009 #
Orienteering race 42:00 [5] ***** 7.0 km (6:00 / km)
max:255 spiked:17/21c shoes: 2009 Twisters
Nordic Champs middle distance
Was feeling quite positive before the race. Felt good in the warm up, and good as I ran into the forest. Didn't ever feel like I was running very fast, but I orienteered pretty well through the first half of the race (or 2/3 really). I lost a few seconds on the 4th, then maybe a minute on the northern butterfly. I was hesitant on the last control in the southern butterfly, but took the control well. Coming out of the butterflies I met up with Jarkko Huovila who started 1 min after me - not a bad result. Ran ok from the to the spectator control in front of Jarkko, still not feeling great, but still pretty positive about my race. Then the problems started. We had a big climb over the next few controls, and my HR just went up and up, and I started having problems with my breathing. Coming up to the top of the hill I was in real oxygen debt, wheezing and having real problems physically. I couldn't focus on my map or compass, and started running of the hill 90 degrees in the wrong direction. Hadn't got a clue what was going on and felt really terrible - like bonking at the end of a long tough classic. Walked around vaguely for a bit, then worked out where I was and found the control. Was in no state to run any more, but I was determined to finish, so I walked and jogged around the last km and was passed by a handful of runners.
Felt shocking after the race - really low energy, wheezing and light headed. Have had a headache on and off since and coughing quite a bit.
Not running tomorrow or for a few days - still not recovered from this virus I had, and I really have to kill it. No racing for a couple of weeks.
Really sad conclusion to NOC 2009
Was feeling quite positive before the race. Felt good in the warm up, and good as I ran into the forest. Didn't ever feel like I was running very fast, but I orienteered pretty well through the first half of the race (or 2/3 really). I lost a few seconds on the 4th, then maybe a minute on the northern butterfly. I was hesitant on the last control in the southern butterfly, but took the control well. Coming out of the butterflies I met up with Jarkko Huovila who started 1 min after me - not a bad result. Ran ok from the to the spectator control in front of Jarkko, still not feeling great, but still pretty positive about my race. Then the problems started. We had a big climb over the next few controls, and my HR just went up and up, and I started having problems with my breathing. Coming up to the top of the hill I was in real oxygen debt, wheezing and having real problems physically. I couldn't focus on my map or compass, and started running of the hill 90 degrees in the wrong direction. Hadn't got a clue what was going on and felt really terrible - like bonking at the end of a long tough classic. Walked around vaguely for a bit, then worked out where I was and found the control. Was in no state to run any more, but I was determined to finish, so I walked and jogged around the last km and was passed by a handful of runners.
Felt shocking after the race - really low energy, wheezing and light headed. Have had a headache on and off since and coughing quite a bit.
Not running tomorrow or for a few days - still not recovered from this virus I had, and I really have to kill it. No racing for a couple of weeks.
Really sad conclusion to NOC 2009
Road/track running warm up/down 20:00 [3] 4.5 km (4:27 / km)
shoes: Triumph 6
Monday Jun 8, 2009 #
Road/track running warm up/down 16:00 [3] 3.3 km (4:51 / km)
shoes: Triumph 6
Orienteering 13:30 [4] ***** 3.1 km (4:21 / km)
spiked:13/14c shoes: Triumph 6
Sprint model at NOC. Bit boring but some route choices.