Training Log Archive: ndobbsIn the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
running warm up/down 15:00 [3]
orienteering race 25:00 [4] 3.0 km (8:20 / km)
ahr:170
Natti Natti
Relay
Quite wobbly at times but no major mistakes, which is ok since it was my first time night-orienteering in a while. The forest was small, white and had lots of tracks, sometimes hard to distinguish. Good fun!
Relay
Quite wobbly at times but no major mistakes, which is ok since it was my first time night-orienteering in a while. The forest was small, white and had lots of tracks, sometimes hard to distinguish. Good fun!
Tuesday Sep 29, 2009 #
trail run 25:00 [3] 5.5 km (4:33 / km)
ahr:158
Daylight run in Arsta, faster for twenty-five, then slow. Reading a map.
trail run 15:15 [2] 2.65 km (5:45 / km)
Monday Sep 28, 2009 #
trail run 46:00 [2] 7.0 km (6:34 / km)
ahr:141
Heresy!
Beautiful sunny day, so I waited until it got dark and cold and a little wet to try out my replacement Petzl Ultra. Map in hand, mostly on trails, but I picked up a couple of controls.
Beautiful sunny day, so I waited until it got dark and cold and a little wet to try out my replacement Petzl Ultra. Map in hand, mostly on trails, but I picked up a couple of controls.
strength 15 [3]
strength, mostly core, in the morning
Saturday Sep 26, 2009 #
trail run 32:40 [3]
skipped a talk to run in the forest around Będlewo
no prob from the hip
no prob from the hip
Friday Sep 25, 2009 #
Note
feel like crap, not what was supposed to happen this week. And I had what in theory should have been plenty of sleep last night. Maybe I'm thinking too much. Coderivative actions on tangent spaces of quadratic differentials require energy.
Thursday Sep 24, 2009 #
Note
Don't know whether it was the whopping three beers or the pig on the spit or the sausages, but I was mighty dehydrated, drank almost three litres of water during the night, so didn't sleep much.
Wore a shirt for the talk this morning... the effect might have been slightly diminished by the fact that I was still wearing slippers :)
Wore a shirt for the talk this morning... the effect might have been slightly diminished by the fact that I was still wearing slippers :)
trail run 32:00 [3]
Running with Van, so a bit faster than intended. Rt hip flexor gave pain. First time I've had that hurt.
Wednesday Sep 23, 2009 #
other 4 [3]
walking, swimming, walking, jumping over a bonfire... tough day
Sunday Sep 20, 2009 #
running warm up/down 25:00 [2]
orienteering race 38:00 [4] 5.0 km (7:36 / km)
ahr:160 max:183
Middle distance, Hanstaskogen, same finish as yesterday.
Not a great run, but no major disasters. Thought I was running faster than I did.
1 - lost 40s, further left than I meant when I hit the hill and took a while to realise.
2, ok, 3 ok, but didn't understand much, 4 ok,
5 misread the contour, 30s
6, navigated perfectly to the re-entrant. Then went to the spur where the control was. 20s
7, dodgy across the flat, otherwise ok, 8 ok, 9 good,
10 hesitated, 10s
11 ok, 12 ok, lost a few secs in a patch of green, 13 ok bad line though, 14 ok. only lost another 20s on 16 between there and the end.
2 minutes lost plus a bit on hesitations, wobbles, smoothness, and another 2 minutes on physical tiredness I guess (HR is low).
AQ ran a very impressive 32, only 2 mins down on the winner.
Not a great run, but no major disasters. Thought I was running faster than I did.
1 - lost 40s, further left than I meant when I hit the hill and took a while to realise.
2, ok, 3 ok, but didn't understand much, 4 ok,
5 misread the contour, 30s
6, navigated perfectly to the re-entrant. Then went to the spur where the control was. 20s
7, dodgy across the flat, otherwise ok, 8 ok, 9 good,
10 hesitated, 10s
11 ok, 12 ok, lost a few secs in a patch of green, 13 ok bad line though, 14 ok. only lost another 20s on 16 between there and the end.
2 minutes lost plus a bit on hesitations, wobbles, smoothness, and another 2 minutes on physical tiredness I guess (HR is low).
AQ ran a very impressive 32, only 2 mins down on the winner.
Saturday Sep 19, 2009 #
running warm up/down 15:00 [2]
orienteering race 1:31:00 [3] 11.5 km (7:55 / km)
ahr:156 max:180
Long distance by Bogs Gard, Jarvafeltet.
Orienteering like shite. The terrain is much rougher on the legs than Trondheim, possibly more difficult too, or I just wasn't paying attention.
Lovely weather.
My car indicators are temporarily out of order. Things to sort out when I get back from Poland.
Orienteering like shite. The terrain is much rougher on the legs than Trondheim, possibly more difficult too, or I just wasn't paying attention.
Lovely weather.
My car indicators are temporarily out of order. Things to sort out when I get back from Poland.
Thursday Sep 17, 2009 #
trail run 1:00:30 [2]
lilljanskogen
2 green and a yellow, partly w andrew
another day off tomorrow, then two races and a mostly rest week.
doing a little strength and stretching most days
2 green and a yellow, partly w andrew
another day off tomorrow, then two races and a mostly rest week.
doing a little strength and stretching most days
Tuesday Sep 15, 2009 #
orienteering 50:00 [4] 6.5 km (7:42 / km)
ahr:171 max:186
GG planned Bosön Trophy
Forest sprint map, but 47 controls in only 6km, mass start with butterflies.
Made less than two minutes of mistakes and ran reasonably fast considering I didn't really want to run fast.
This was lots of fun. Time includes a 5 minute warm-up (which may have been 3?)... and a 30s warm-down :)
Sunset was lovely over the reflective water which would have been very still were it not for hundreds of fish jumping out of the water for flies, just like baby dolphins.
Forest sprint map, but 47 controls in only 6km, mass start with butterflies.
Made less than two minutes of mistakes and ran reasonably fast considering I didn't really want to run fast.
This was lots of fun. Time includes a 5 minute warm-up (which may have been 3?)... and a 30s warm-down :)
Sunset was lovely over the reflective water which would have been very still were it not for hundreds of fish jumping out of the water for flies, just like baby dolphins.
Sunday Sep 13, 2009 #
orienteering 2:08:30 [2] 9.4 km (13:40 / km)
ahr:148 max:175
Back to Storheia to run the training course backwards. Just as glorious and took the same time time as first time round. This time we lost time on the 6th. Found some new route choices.
Garmin distance: 13.6 km! 9.4 was without the carpark to/from start/finish.
Last training session before returning to the Swedish socialist nightmare this evening, bringing to an end a wonderful training camp.
17.5 hours of running in 10 days, and most of it orienteering in fantastic terrain.
Garmin distance: 13.6 km! 9.4 was without the carpark to/from start/finish.
Last training session before returning to the Swedish socialist nightmare this evening, bringing to an end a wonderful training camp.
17.5 hours of running in 10 days, and most of it orienteering in fantastic terrain.
Saturday Sep 12, 2009 #
running warm up/down 6:00 [3]
orienteering race 56:38 [4] 6.4 km (8:51 / km)
ahr:170 max:183
NM Final public race, same course as the middle final race afaik.
Ran ok mostly. Some hesitations early on, 30m off to the 3rd, 6th control I got distracted by a control halfway (I knew it wasn't mine, but looked to see what feature it was on) and lost contact. Seem to have lost a good minute, and was surprised to see Wolfgang leaving the control just before me - he started a minute earlier. Ok then until the tenth where my route wasn't the best, down and up slightly left of the line would have been 30s faster than trying to contour a bit to the right. Another twenty seconds lost on the spectator control (oops). Mostly ok till the finish after I got away from the spectator area, apart from on the 18th where I nearly lost it... but recovered in time. Nice cold rain at this point in the race :)
Mostly a good race, pretty happy. Didn't push overly hard and still the AHR wasn't bad. Also Garmin distance was 7.1km. Could probably do it 5 minutes faster plus save some on mistakes... but wouldn't get anywhere close to skarholt's 40...
Another easy day... going to be bounding with energy tomorrow :)
Ran ok mostly. Some hesitations early on, 30m off to the 3rd, 6th control I got distracted by a control halfway (I knew it wasn't mine, but looked to see what feature it was on) and lost contact. Seem to have lost a good minute, and was surprised to see Wolfgang leaving the control just before me - he started a minute earlier. Ok then until the tenth where my route wasn't the best, down and up slightly left of the line would have been 30s faster than trying to contour a bit to the right. Another twenty seconds lost on the spectator control (oops). Mostly ok till the finish after I got away from the spectator area, apart from on the 18th where I nearly lost it... but recovered in time. Nice cold rain at this point in the race :)
Mostly a good race, pretty happy. Didn't push overly hard and still the AHR wasn't bad. Also Garmin distance was 7.1km. Could probably do it 5 minutes faster plus save some on mistakes... but wouldn't get anywhere close to skarholt's 40...
Another easy day... going to be bounding with energy tomorrow :)
Friday Sep 11, 2009 #
running warm up/down 28:00 [2]
of which ten after
orienteering 37:09 [4] 4.2 km (8:51 / km)
ahr:167 max:186
NM Middle Q H4, Intl class, 2hrs earlier...
Holtålen
Made a balls of controls 2 (again) and 9 (near the 2nd control yesterday, again I didn't understand the area). Frustrating and maddening. Six or more minutes lost on those two controls.
Hesitated en route to the first, other than that was running well I hope. Haven't compared splits yet. Ran a little bit with a Swiss guy (ex-housemate of salal!), outran him down the marshes, but he destroyed me in the near-vertical forest...
Holtålen
Made a balls of controls 2 (again) and 9 (near the 2nd control yesterday, again I didn't understand the area). Frustrating and maddening. Six or more minutes lost on those two controls.
Hesitated en route to the first, other than that was running well I hope. Haven't compared splits yet. Ran a little bit with a Swiss guy (ex-housemate of salal!), outran him down the marshes, but he destroyed me in the near-vertical forest...
Thursday Sep 10, 2009 #
orienteering race 2:30:00 [3] 15.1 km (9:56 / km) +500m 8:31 / km
ahr:145
Norwegian Champs Long distance, International class (same course, making tracks half an hour earlier).
Made a balls of the 2nd control, almost 5 minutes lost, following on from almost a minute at the first. Apart from that I wasn't too bad technically (maybe 2 minutes lost total), just tired. I could have done a few minutes faster if it would have mattered, towards the end I was stumbling a fair bit.
Need to start doing the core strength routine again!
Lundanes ran 1h36, second 1h43... anyone want to bet against him next year?
Made a balls of the 2nd control, almost 5 minutes lost, following on from almost a minute at the first. Apart from that I wasn't too bad technically (maybe 2 minutes lost total), just tired. I could have done a few minutes faster if it would have mattered, towards the end I was stumbling a fair bit.
Need to start doing the core strength routine again!
Lundanes ran 1h36, second 1h43... anyone want to bet against him next year?
running warm up/down 10:00 [2]
to start
C • week 5
Wednesday Sep 9, 2009 #
Note
I just burnt out.
Easy day today since tomorrow will be a 15km beast.
Easy day today since tomorrow will be a 15km beast.
running warm up/down 5:00 [1]
orienteering 54:00 [2] 6.0 km (9:00 / km)
ahr:143 max:167
Easy run around the organised training on Malvikmarka, or some such. Orienteering wasn't too exciting, but it bucketed down on us for quarter of an hour, and then had a bit of lovely sunshine, for which open marsh route choices became even more appealing than usual. Pretty skies and rainbows.
Tuesday Sep 8, 2009 #
running warm up/down 13:00 [1]
orienteering 1:08:50 [2] 6.0 km (11:28 / km)
ahr:142 max:166
Buråsen
Middle training in a tough and grotty area. Body (brain included) not working at 100%, but glad I did this session. Map required a bit of interpretation at times. Kieran kept popping up at controls ahead of me :)
Middle training in a tough and grotty area. Body (brain included) not working at 100%, but glad I did this session. Map required a bit of interpretation at times. Kieran kept popping up at controls ahead of me :)
running warm up/down 9:13 [2]
up the hill to the start
orienteering 1:18:12 [2] 7.0 km (11:10 / km)
ahr:149 max:170
Vassfjellet
Klypeløp, whatever that means. Ross?
This was too much fun. It started raining at some point in the afternoon and just kept on falling. Sitting in the car, I had to remind myself that I was a big, tough, hobby orienteer and that the session would be good for me :)
And it was. 26 controls, less than 3 minutes of mistakes, marshes, marshy non-marshes, cold showers every time I shook a branch. The map made sense, only two surprises, the twelfth control was on a knoll which was actually a knolly bump rather than a hill, and towards the end a big track no longer existed. Happy after this training! Feel really good now under my quilt, but imagine I'll be well knackered tomorrow.
Klypeløp, whatever that means. Ross?
This was too much fun. It started raining at some point in the afternoon and just kept on falling. Sitting in the car, I had to remind myself that I was a big, tough, hobby orienteer and that the session would be good for me :)
And it was. 26 controls, less than 3 minutes of mistakes, marshes, marshy non-marshes, cold showers every time I shook a branch. The map made sense, only two surprises, the twelfth control was on a knoll which was actually a knolly bump rather than a hill, and towards the end a big track no longer existed. Happy after this training! Feel really good now under my quilt, but imagine I'll be well knackered tomorrow.
Monday Sep 7, 2009 #
trail run warm up/down 17:00 [1]
To and from the start. The views were spectacular!
orienteering 1:52:45 [3] 9.4 km (12:00 / km)
ahr:158 max:179
Bymarka/Storheia long distance training.
This was heaven. Lovely weather, fabulous area and lots of fun. Ran a lot of the course choosing alternate, sometimes sub-optimal, routes to Andrew and arriving (almost) together at the control from different directions.
The marshes were great to run on, a bit softer than yesterday though. I could do this all year, if you could hold the weather off. There was snow on the distant mountains.
This was heaven. Lovely weather, fabulous area and lots of fun. Ran a lot of the course choosing alternate, sometimes sub-optimal, routes to Andrew and arriving (almost) together at the control from different directions.
The marshes were great to run on, a bit softer than yesterday though. I could do this all year, if you could hold the weather off. There was snow on the distant mountains.
running warm up/down 12:00 [1]
before and after sprint
orienteering 19:46 [4] 3.0 km (6:35 / km)
ahr:168 max:180
Sprint course around the statoil research centre in Trondheim
We didn't have too much time to digest lunch, as the course was due to close at 3pm... so this was a little uncomfortable.
Tried to push, but the hr didn't go above 180... guess I was a little tired :)
We didn't have too much time to digest lunch, as the course was due to close at 3pm... so this was a little uncomfortable.
Tried to push, but the hr didn't go above 180... guess I was a little tired :)
Note
Attended a how-to-orienteer-in-Trondheim talk. Apparently hobby orienteers shouldn't raise a hand to ask a question. If I didn't know he was a lovely guy I'd say he was an asshole.
C • Who 1
Sunday Sep 6, 2009 #
bogtrotting warm up/down 20:00 [2]
orienteering race 52:30 [4] 7.0 km (7:30 / km)
ahr:176 max:190
International Regional Champs Relay near Stjordal.
Lovely bland slopes with loads of marshes. Marsh marsh marsh. Yummy.
Messed up the second control, so got dropped by the pack... came across a couple of ntnui runners throughout the course (mayeb different ones). More mistakes on 6 and 9. Other than that, running pretty well. Most of the course was "easy", just every so often it would throw you into low vis light green and ask you to find a marsh on a slope... not many had a clean race here. Annoyed I didn't deal with the challenges better.
No probs from the spectator control onwards. Warm-down with JAM afterwards. Happy days.
Lovely bland slopes with loads of marshes. Marsh marsh marsh. Yummy.
Messed up the second control, so got dropped by the pack... came across a couple of ntnui runners throughout the course (mayeb different ones). More mistakes on 6 and 9. Other than that, running pretty well. Most of the course was "easy", just every so often it would throw you into low vis light green and ask you to find a marsh on a slope... not many had a clean race here. Annoyed I didn't deal with the challenges better.
No probs from the spectator control onwards. Warm-down with JAM afterwards. Happy days.
Saturday Sep 5, 2009 #
running warm up/down 17:00 [2]
orienteering race 1:39:49 [4]
ahr:164 max:190
Sor-Trondelag Regional Champs, Selbu
Started well, first three controls no prob. Went off-line to 4 followed by a mistake in the circle, not happy. Got 5 fine, 6 took a long time as I got stuck a few times en route... and not the best of routes... 7 made a complete balls... 8 route wasn't the best, but not awful either... then Chris F flew past me, and a Swede caught me... I sped up a little and started conccentrating better from this point. Lost maybe a minute and a half on the second half fo the course, acceptable.
Great terrain!
Started well, first three controls no prob. Went off-line to 4 followed by a mistake in the circle, not happy. Got 5 fine, 6 took a long time as I got stuck a few times en route... and not the best of routes... 7 made a complete balls... 8 route wasn't the best, but not awful either... then Chris F flew past me, and a Swede caught me... I sped up a little and started conccentrating better from this point. Lost maybe a minute and a half on the second half fo the course, acceptable.
Great terrain!
Friday Sep 4, 2009 #
running warm up/down 19:00 [3]
mostly before the sprint
orienteering race 27:05 [4] 3.0 km (9:02 / km)
Norway camp day one...
Convenient SAS flights meant we could fly in a few hours before the competition, dump our things at the apartment and have some lunch before heading to the compn.
Lots of internationals around, pretty cool. I made a couple of mistakes, nothing horrendous. Andrew had a good run, 24 something compared to winner's 22.
Map was 1:7,500, race felt like a short middle distance. Wet and green in places, good fun!
Convenient SAS flights meant we could fly in a few hours before the competition, dump our things at the apartment and have some lunch before heading to the compn.
Lots of internationals around, pretty cool. I made a couple of mistakes, nothing horrendous. Andrew had a good run, 24 something compared to winner's 22.
Map was 1:7,500, race felt like a short middle distance. Wet and green in places, good fun!
Wednesday Sep 2, 2009 #
trail run 34:00 [3] 6.3 km (5:24 / km)
arsta
Tuesday Sep 1, 2009 #
orienteering 1:05:00 [2]
Ågesta
gg was late as usual, so it was already darkening by the time training started. The course was a bit longer than I (or anyone else) wanted, so it got severely amputated. Reading the map was hard, have to bring a headlamp for the next time. Did the first few controls with Andrew, neither of us concentrating properly :)
gg was late as usual, so it was already darkening by the time training started. The course was a bit longer than I (or anyone else) wanted, so it got severely amputated. Reading the map was hard, have to bring a headlamp for the next time. Did the first few controls with Andrew, neither of us concentrating properly :)