Training Log Archive: RalphIn the 7 days ending Jun 18, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 18, 2017 #
3 AM
O - Race 43:10 [5] *** 8.4 km (5:08 / km)
ahr:188 max:196 19c shoes: J7B
Jukola, 5th leg
A wise orienteer once told me that a warm Jukola is the best orienteering race in the world. Very true this year.
Background:
I was rather unsure of exactly what shape I was in going into Jukola. It was good a week after Estonia, and then reasonable at NM sprint, and actually good at the mixed sprint relay in Finland. In between the World Cups and NM, and then in the run up to Jukola I have felt bad.
There was quite a bit of discussion between myself and Eric about who should run which leg. Initially we opted for Eric on 5 and myself on 6, once Eric arrived in Finland we had a quick chat and decided to swap. I had tested myself a bit during the training, and thought that things would go at least ok, but that if I could avoid an extra 20 minutes of running then that would be good.
The race:
I started out in a bit of a group, and ran hard out to the start point, got a bit of a look at the whole course here, long leg to 8, and some technical controls either side. Simple 1, scary ish 2, simple 3 where I caught up to Halden. Tricky 4 and 5, taking 5 a bit slow, then a simple 6 and 7.
Pushed hard to 8 to try and get rid of Halden. Seemed to be successful, spotted TP on the way to the next one. Then saw TP and Ärla coming out of and Frol going in.
And then I was tired and started not navigating brilliantly, and I was stressed knowing how close I was up to TP. No big mistakes but just a bit of a wobble on a few controls in a row. Up with Nydalen for a couple of controls, and then a long and extremely painful slog to the finish with TP just irritatingly out of reach.
The rest:
Team 4th. A rather unusual Södertälje race, with a poor start and then a good finish, so a sense of disappointment from the boys but also some good daylight positives.
A wise orienteer once told me that a warm Jukola is the best orienteering race in the world. Very true this year.
Background:
I was rather unsure of exactly what shape I was in going into Jukola. It was good a week after Estonia, and then reasonable at NM sprint, and actually good at the mixed sprint relay in Finland. In between the World Cups and NM, and then in the run up to Jukola I have felt bad.
There was quite a bit of discussion between myself and Eric about who should run which leg. Initially we opted for Eric on 5 and myself on 6, once Eric arrived in Finland we had a quick chat and decided to swap. I had tested myself a bit during the training, and thought that things would go at least ok, but that if I could avoid an extra 20 minutes of running then that would be good.
The race:
I started out in a bit of a group, and ran hard out to the start point, got a bit of a look at the whole course here, long leg to 8, and some technical controls either side. Simple 1, scary ish 2, simple 3 where I caught up to Halden. Tricky 4 and 5, taking 5 a bit slow, then a simple 6 and 7.
Pushed hard to 8 to try and get rid of Halden. Seemed to be successful, spotted TP on the way to the next one. Then saw TP and Ärla coming out of and Frol going in.
And then I was tired and started not navigating brilliantly, and I was stressed knowing how close I was up to TP. No big mistakes but just a bit of a wobble on a few controls in a row. Up with Nydalen for a couple of controls, and then a long and extremely painful slog to the finish with TP just irritatingly out of reach.
The rest:
Team 4th. A rather unusual Södertälje race, with a poor start and then a good finish, so a sense of disappointment from the boys but also some good daylight positives.
Saturday Jun 17, 2017 #
12 PM
O - Training 26:49 *** 3.7 km (7:15 / km)
ahr:151 max:176 7c shoes: J7B
Friday Jun 16, 2017 #
Note
slept:9.0
11 AM
O - Training 43:30 *** 6.4 km (6:48 / km)
ahr:155 max:177 12c shoes: J7B
Thursday Jun 15, 2017 #
Note
slept:5.25 weight:71.7kg
12 PM
Run 29:44 [3] 7.0 km (4:15 / km)
ahr:144 max:157 shoes: AG1B
Wednesday Jun 14, 2017 #
Note
slept:8.5 weight:71.7kg
Finally put on the weight that my eating over the past few days has deserved. Think this and also the not sleeping for over 10 hours is a sign of my recovery
3 PM
Gym 35:00 [1]
Ankles (lots)
Cable knee drives 3x8x10
Cable core
Hip drives
Backsquats 3x5x60
Foam bugs
Cable knee drives 3x8x10
Cable core
Hip drives
Backsquats 3x5x60
Foam bugs
Monday Jun 12, 2017 #
Note
slept:10.5 weight:70.1kg