Training Log Archive: RalphIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Run 51:00 [3] 11.0 km (4:38 / km)
shoes: Asics Hypers
Saturday Sep 29, 2012 #
O - Race 36:43 [4] 6.2 km (5:55 / km)
shoes: Icebug Spirit I
Went quite well today, I was reading the features well and felt secure going into the controls. However, my compass was not good on a couple of the longer legs (off a long way left both times) and lost about 1.30 in total on these. Lost a little bit of time in the circle and being careful but mostly good.
First victory in Sweden today. I also got interviewed in the arena afterwards. AND. They were playing the Smurfs greatest hits as well. Party Rock Anthem in Smurf voices = potential future disco classic.
Warm up /down 25:00 [2]
shoes: Icebug Spirit I
Friday Sep 28, 2012 #
Note
(rest day)
Thursday Sep 27, 2012 #
Run 53:21 [3] 10.2 km (5:14 / km)
shoes: Asics Hypers
Wednesday Sep 26, 2012 #
Run 40:36 [3] 7.9 km (5:08 / km) +140m 4:43 / km
shoes: Asics Hypers
O - Training 1:10:00 [3] 9.0 km (7:47 / km)
shoes: Icebug Spirit I
I was not so good today. I really need the whole map to orienteer here, or a more stable compass, or to get better with the compass. When I take the time (lots of time) I am reasonably accurate but not really on the go.
Tuesday Sep 25, 2012 #
Run 33:21 [3] 4.64 km (7:11 / km)
shoes: Asics Hypers
Warm up /down 11:37 [2] 0.7 km (16:36 / km)
Run intervals 21:43 [5] 3.93 km (5:32 / km)
shoes: Icebug Spirit I
3.28, 3.35, 3.40, 3.42 for the reps, so I got less rest as I got tired. Apparently this was a penalty for being so slow on the reps.
Unpleasant.
Monday Sep 24, 2012 #
Run 21:34 [3] 3.94 km (5:28 / km) +62m 5:04 / km
shoes: Asics Hypers
"Training to train"
Sunday Sep 23, 2012 #
Run 21:48 [3] 4.68 km (4:39 / km) +95m 4:14 / km
shoes: Asics Hypers
Saturday Sep 22, 2012 #
Run 36:37 [3] 7.01 km (5:13 / km) +64m 5:00 / km
shoes: Asics Hypers
Run 30:35 [3] 6.4 km (4:47 / km) +117m 4:23 / km
shoes: Asics Hypers
Thursday Sep 20, 2012 #
Cycling 37:08 [3] 10.02 km (16.2 kph)
Run 15:00 [2]
Wednesday Sep 19, 2012 #
O - Training 55:55 [3] 7.16 km (7:49 / km)
shoes: Icebug Spirit I
It got very dark on the final few controls which made the orienteering particularly difficult. We either need to train earlier or take headtorches in future.
I also need to accept that sometimes I am orienteering well enough to catch people in the forest and I need to learn to just keep doing my own orienteering and not be put off by them.
http://sno-kartor.se/map_images/798.jpg
Warm up /down 30:00 [2]
Tuesday Sep 18, 2012 #
Run 10:53 [3] 2.03 km (5:22 / km)
Run 25:44 [5] 3.54 km (7:16 / km)
shoes: Icebug Spirit I
1.38, 1.35, 1.36, 1.38, 1.43
4.20 rest approx
First time running fast in a long time, foot was a bit painful after the 3rd but then felt fine afterwards.
Warm up /down 19:48 [2] 2.58 km (7:40 / km)
Jogged home with Ivar who wasn't feeling very well
Monday Sep 17, 2012 #
O - Training 38:20 [3] 5.71 km (6:43 / km)
shoes: Icebug Spirit I
Felt good today (easy speed and reasonable control)
Upgraded to a DOMA today. Feeling very pro
http://sno-kartor.se/map_images/797.jpg
Warm up /down 8:12 [2] 1.17 km (7:01 / km)
shoes: Icebug Spirit I
Sunday Sep 16, 2012 #
O - Training 52:24 [3] 5.48 km (9:34 / km) +141m 8:28 / km
shoes: Icebug Spirit I
Saturday Sep 15, 2012 #
Cycling 22:49 [3] 6.46 km (17.0 kph)
Warm up /down 9:59 [2] 1.62 km (6:10 / km)
shoes: Icebug Spirit I
O - Training 1:01:27 [3] 6.9 km (8:54 / km)
shoes: Icebug Spirit I
http://imageshack.us/a/img689/45/qr20120915.jpg
Thursday Sep 13, 2012 #
Run 25:00 [2] 5.01 km (4:59 / km) +125m 4:26 / km
Run 11:32 [3] 2.06 km (5:36 / km)
shoes: Icebug Spirit I
Terrain Running 28:29 [3] 4.18 km (6:49 / km)
shoes: Icebug Spirit I
Wednesday Sep 12, 2012 #
Note
(injured)
So I have missed my 6 month injury anniversary but here is an update (maybe I will write a blog post as well).
At the last x-ray (late July/early August time) the break was "healing well" and I consulted several different (knowledgeable) doctors and experts about what exercise I could do on it. The verdict to go and run and ignore discomfort but stop if I felt pain.
I decided to jump straight back into orienteering with the reason that it should be lower impact that road running and also allow me to improve on the primary reason why I am in Sweden. This has worked well and my orienteering is certainly better now than it was when I restarted. My fitness is also improving which is good.
As for road running I have experimented with some short runs but have always run into discomfort/pain so I have decided for the moment that I will not be doing road running. It may be that road running puts different loads in different ways onto my body and that therefore a more gradual approach is required. I think I have unintentionally been doing a bit of that with orienteering warm up/downs being done on roads and ski tracks.
The foot itself feels good most of the time, I have been getting occasional "discomfort/pain" when out orienteering or during wu/wd. However, it does not last long (~10 seconds). It was longer when I started back so I think this is a good improvement. It also aches sometimes in the evening after training. Getting some other aches in other parts of my body as well, hopefully just training pains rather than anything serious.
Cycling 2:01:44 [2] 34.48 km (17.0 kph) +578m
Warm up /down 20:13 [2] 2.89 km (7:00 / km)
shoes: Icebug Spirit I
O - Training 46:50 [4] 7.32 km (6:24 / km)
shoes: Icebug Spirit I
First one "fast", second one "faster".
Ran well on the first one, until the end when the forest got green and I was unable to follow my compass (my fault not the greens). On the second one I ran to head to head with GG and proceeded to spend a huge amount of time standing inside the control circle debating the swedish mapping style. Was slower on the second course than the first. Nice.
Tuesday Sep 11, 2012 #
Warm up /down 34:38 [3] 5.65 km (6:08 / km)
shoes: Icebug Spirit I
1 small lap to wd.
Thinking about organising (restarting) the squad time trial on Great Tower as a squad fundraiser.
Terrain Running 29:56 [5] 3.93 km (7:37 / km)
shoes: Icebug Spirit I
4.44, 4.42, 4.46 so much better than last week.
Sunday Sep 9, 2012 #
O - Race race 47:56 [5] 9.4 km (5:06 / km) +238m 4:32 / km
shoes: Icebug Spirit I
Ran last leg for the 1st team and managed to beat OK Hallen and secure 3rd place for an SNO 1,2,3.
Really pleased with my run - went out together with OK Hallen, 1.30 down on Pavlo in 1st and 1.40 up on Erik in 4th. Tried to run steady, in control and as straight as possible. Erik caught us at 10 and I tried to hold onto his pace. He ran further right on 12 and I did my own thing and went straight and gained some time but then we all came together for the final loop. Erik was a lot stronger and was running away gradually. I ran a bit too straight to 16 and lost some time to Hallen but then he missed on 18 (along with me a bit) and we came together. Ran straighter to 19 and then gunned it for home.
The gps signal was a bit strange in places.
http://img404.imageshack.us/img404/6760/qr20120909...
Need to get me a DOMA
Warm up /down 35:00 [2]
Saturday Sep 8, 2012 #
O - Race 31:59 [5] 5.27 km (6:04 / km) +103m 5:32 / km
shoes: Icebug Spirit I
Was running much straighter in some parts but also drifting in other places, probably still not quite taking enough care to think about each leg (despite trying to focus on it). Learning by doing - looking forward to tomorrow
http://img21.imageshack.us/img21/1839/qr20120908.j...
Warm up /down 30:00 [2]
Thursday Sep 6, 2012 #
Terrain Running 39:09 [3] 5.54 km (7:04 / km) +182m 6:04 / km
shoes: Icebug Spirit I
Wednesday Sep 5, 2012 #
O - Training 1:01:18 [4] 8.99 km (6:49 / km) +275m 5:55 / km
shoes: Icebug Spirit I
Tuesday Sep 4, 2012 #
Warm up /down 30:55 [2] 3.88 km (7:58 / km)
shoes: Icebug Spirit I
Terrain Running 23:48 [5] 3.56 km (6:41 / km)
shoes: Icebug Spirit I
4.32, 4.45, 5.00
Accidently cut the route short on the first one but would have been about 4.50 I guess (maybe under). Felt very tough. Off the pace
Saturday Sep 1, 2012 #
O - Race 34:06 [5] 5.43 km (6:17 / km) +139m 5:34 / km
shoes: Icebug Spirit I
Race of 2 halves, first section made a lot of mistakes - second section ran a lot cleaner. This showed on the splits where I lost 4 min to EL over the first 9 controls but then only 1 over the last 8.