Training Log Archive: RalphIn the 7 days ending May 19, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday May 19, 2013 #
11 AM
O - Race 1:45:18 [5] 16.88 km (6:14 / km) +587m 5:19 / km
shoes: VJ Bold
Silva League Final - Chasing Start Long
I started 12 seconds behind Eric and we talked quite a bit about our tactics for the race beforehand. The plan was not to get caught by Jakob Lööf and Martin Regborn who were +24 and +18 behind me and to do good stable orienteering and then we might be able to catch Albin Ridefelt +34 (in front of Eric) and Erik Liljequist and Anton Östlin (+60 in front of Eric).
Things went well. I caught up to Eric by the first control and on the way out of 2 we saw Erik and Anton behind us. We changed routechoice and ran behind them, catching Albin when we hit the track on the way to the 3rd control. We were a bit wobbly on the next few controls and Martin caught us and Albin got a bit of a gap.
At the start of the long leg (8-9) Albin was about 1 minute in front and the rest of us were together. Anton decided to run left, I went for straight with everybody else. Martin and Eric were strong up the hill and they ran away from Erik and myself. About half way through the leg I wasn't so far behind, I had passed Albin (who was dropping out) and was close to Erik. He took a better line down the hill and through the green marsh, I lost some confidence in myself and he got away. This left me navigating on my own for the first time in the race.
I ran okay for a bit, was quite slow and was scrappy in the control circle. Passed the arena and got no information on what was happening but could not see anybody near me. I felt very tired running up the hill and through the rocks to the 12th control. It was here that I got caught by the Ola Martner train (Started 2.30 behind me).
As soon as I was caught I felt a lot better and more motivated. I tagged onto the back on the train and looked ahead at the rest of the course. I guessed the pace would probably pick up on the long leg and also saw there were some tricky controls near the end.
The pace did indeed pick up on the long leg and I got left behind a bit on the rocky descent. However, I quickly got back up when we got on the track. In the marsh we passed Erik so I knew there was a possibility of catching more places. Ola and Denys Shcherbakov were setting the pace and they went to run straight over the hill after the marsh. I hadn't been feeling so good on the steep climbs and decided to run further left as it was a gentler gradient. I got a bit scared that I was drifting/being risky and climbed up the hill earlier than planned to find the train, latched onto the back of them and at the control we caught up with Eric and Anton.
The next few controls were tricky and I just stuck in the middle of the train. At 22 we dropped too low and everybody was a bit hesitant and just looking at each other rather than at the map. I spotted the control and decided to try and attack. This meant I was leading going towards the 2nd last and quite tricky control. I managed to stick on my compass and find my features but Ola just got a better line in the last bit and stuck in to punch first. Ola was then very quick (again!) down the rocky slope to the final control but I was just fast enough to hold off Eric and Denys.
11th place overall (18th at the start) so a good race and good experience.
http://sno-kartor.se/show_map.php?user=RaplhStreet...
I started 12 seconds behind Eric and we talked quite a bit about our tactics for the race beforehand. The plan was not to get caught by Jakob Lööf and Martin Regborn who were +24 and +18 behind me and to do good stable orienteering and then we might be able to catch Albin Ridefelt +34 (in front of Eric) and Erik Liljequist and Anton Östlin (+60 in front of Eric).
Things went well. I caught up to Eric by the first control and on the way out of 2 we saw Erik and Anton behind us. We changed routechoice and ran behind them, catching Albin when we hit the track on the way to the 3rd control. We were a bit wobbly on the next few controls and Martin caught us and Albin got a bit of a gap.
At the start of the long leg (8-9) Albin was about 1 minute in front and the rest of us were together. Anton decided to run left, I went for straight with everybody else. Martin and Eric were strong up the hill and they ran away from Erik and myself. About half way through the leg I wasn't so far behind, I had passed Albin (who was dropping out) and was close to Erik. He took a better line down the hill and through the green marsh, I lost some confidence in myself and he got away. This left me navigating on my own for the first time in the race.
I ran okay for a bit, was quite slow and was scrappy in the control circle. Passed the arena and got no information on what was happening but could not see anybody near me. I felt very tired running up the hill and through the rocks to the 12th control. It was here that I got caught by the Ola Martner train (Started 2.30 behind me).
As soon as I was caught I felt a lot better and more motivated. I tagged onto the back on the train and looked ahead at the rest of the course. I guessed the pace would probably pick up on the long leg and also saw there were some tricky controls near the end.
The pace did indeed pick up on the long leg and I got left behind a bit on the rocky descent. However, I quickly got back up when we got on the track. In the marsh we passed Erik so I knew there was a possibility of catching more places. Ola and Denys Shcherbakov were setting the pace and they went to run straight over the hill after the marsh. I hadn't been feeling so good on the steep climbs and decided to run further left as it was a gentler gradient. I got a bit scared that I was drifting/being risky and climbed up the hill earlier than planned to find the train, latched onto the back of them and at the control we caught up with Eric and Anton.
The next few controls were tricky and I just stuck in the middle of the train. At 22 we dropped too low and everybody was a bit hesitant and just looking at each other rather than at the map. I spotted the control and decided to try and attack. This meant I was leading going towards the 2nd last and quite tricky control. I managed to stick on my compass and find my features but Ola just got a better line in the last bit and stuck in to punch first. Ola was then very quick (again!) down the rocky slope to the final control but I was just fast enough to hold off Eric and Denys.
11th place overall (18th at the start) so a good race and good experience.
http://sno-kartor.se/show_map.php?user=RaplhStreet...
Warm up /down 35:00 [2]
Saturday May 18, 2013 #
1 PM
O - Race race 38:48 [5] 5.7 km (6:48 / km)
shoes: VJ Bold
Silva League Middle Distance
After last weekend's middle disaster I was determined to be more disciplined in my orienteering this time. Did not start so well on the first control as I was really struggling to match the ground to the map (and visa versa), trusted my compass would take me to around the right place and managed to relocate and not lose to much. Ran quite well afterwards, I was missing a bit close to the control through not knowing exactly where it was, a bit of a direction miss near the end but I am pretty pleased.
Finished 22nd - Just under 5 minutes down on Peter Öberg.
After last weekend's middle disaster I was determined to be more disciplined in my orienteering this time. Did not start so well on the first control as I was really struggling to match the ground to the map (and visa versa), trusted my compass would take me to around the right place and managed to relocate and not lose to much. Ran quite well afterwards, I was missing a bit close to the control through not knowing exactly where it was, a bit of a direction miss near the end but I am pretty pleased.
Finished 22nd - Just under 5 minutes down on Peter Öberg.
Warm up /down 30:00 [2]
Friday May 17, 2013 #
Note
So today we drove 400km North of Stockholm and reached the middle of Sweden...
11 AM
Core Stability 30:00 [1]
Thursday May 16, 2013 #
4 PM
Terrain Running 32:11 [3] 4.1 km (7:51 / km)
shoes: X-Talons 212
Terrain Running 20:32 [4] 3.3 km (6:13 / km)
shoes: X-Talons 212
5 x A forest loop, 1 minute rest.
3.14, 3.11, 3.05, 3.04, 2.58
3.14, 3.11, 3.05, 3.04, 2.58
Core Stability 30:00 [1]
Wednesday May 15, 2013 #
Run 30:00 [3] 5.0 km (6:00 / km)
It was centrum team sprint on Skansen today. In hindsight I probably should have been running, instead I went along to spectate and chat to people. Jogged with Eric watching people get lost.
Tuesday May 14, 2013 #
2 PM
Run 53:55 [3] 10.04 km (5:22 / km)
shoes: Asics Hypers B&G
Easy run. Top of hamstrings sore from yesterday (expected) so just took it easy and tried to loosen them off
Monday May 13, 2013 #
10 AM
Core Stability 30:00 [1]
Run 34:43 [3] 6.94 km (5:00 / km)
shoes: Asics Hypers B&G
Specific Drills 26:55 [1]
Well this was a bit different from the last time I did these. I did some quick checking on AP to see if anybody actually has a list of the activities we used to do but no such luck. I could remember a bit of it but definitely not everything.
- Missing 3 of the super set activities (I remember Rebound squats, Hop and stick, dynamic lunges)
- Ankle rolls, toe walking, A drill - B drill (Intensity work up), High Knees?, Glute Squeeze, Straight legs, Strides, Hip Mobility.
- Missing 3 of the super set activities (I remember Rebound squats, Hop and stick, dynamic lunges)
- Ankle rolls, toe walking, A drill - B drill (Intensity work up), High Knees?, Glute Squeeze, Straight legs, Strides, Hip Mobility.