Training Log Archive: ndobbsIn the 7 days ending May 23, 2009:
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Saturday May 23, 2009 #
running warm up/down 15:00 [3]
Discovered rather late that it was almost 3km to the start!
orienteering race 2:12:59 [4] 12.7 km (10:28 / km)
ahr:152 max:179
Tour de Medelpad
Day 3
H21E
Exhausted after the day before, remembered that I had forgotten my camelbak in Sthlm :)
It was won in 92:34 by E Rost. I didn't make too many balls of this, only a few mistakes of around a minute... route to 9 was v dodgy, possibly over a minute lost there, although it made the control easy.
Nearly dead before the second drinks control.
zzzzz
garmin distance 15km
Day 3
H21E
Exhausted after the day before, remembered that I had forgotten my camelbak in Sthlm :)
It was won in 92:34 by E Rost. I didn't make too many balls of this, only a few mistakes of around a minute... route to 9 was v dodgy, possibly over a minute lost there, although it made the control easy.
Nearly dead before the second drinks control.
zzzzz
garmin distance 15km
Friday May 22, 2009 #
running warm up/down 10:00 [1]
orienteering race 1:55:15 [4] 12.51 km (9:13 / km)
ahr:162 max:204
Tour de Medelpad
Day 2
H21E
won in 80.30 by brolund ahead of petersen and rost.
Long, tough race. The second half was through a rock field, all I could do to keep moving. Gave myself a dead leg too, rolling sideways over a mossy rock.
No big, big mistakes, I think.
Garmin distance 14.35km
Day 2
H21E
won in 80.30 by brolund ahead of petersen and rost.
Long, tough race. The second half was through a rock field, all I could do to keep moving. Gave myself a dead leg too, rolling sideways over a mossy rock.
No big, big mistakes, I think.
Garmin distance 14.35km
Thursday May 21, 2009 #
running warm up/down 25:00 [3]
orienteering race 47:19 [4] 4.8 km (9:51 / km)
ahr:169 max:186
Tour de Medelpad
Day 1
H21E
Won in 34:31.
I still can' t run a fast clean middle with normal-high AHR (180s).
Made a balls of 1, not good to 2, but it was perhaps tough to do well... then ok for a while... mistake at 11 (route made the control tough, but no excuse for the mistake, stupid, 1 minute), bad to the last control too, would have been faster to flake it down to the path...
5 minutes lost? plus not pushing hard enough...
Day 1
H21E
Won in 34:31.
I still can' t run a fast clean middle with normal-high AHR (180s).
Made a balls of 1, not good to 2, but it was perhaps tough to do well... then ok for a while... mistake at 11 (route made the control tough, but no excuse for the mistake, stupid, 1 minute), bad to the last control too, would have been faster to flake it down to the path...
5 minutes lost? plus not pushing hard enough...
Wednesday May 20, 2009 #
Note
was going to do a bit of exercise bike today followed by stretching, but v tired. long long weekend ahead!
Tuesday May 19, 2009 #
running 40:00 [3] 6.8 km (5:53 / km)
3030 to Sack from Andrew's, then warm up to start.
orienteering 1:11:00 [3] *** 9.28 km (7:39 / km)
ahr:163 max:186 26c
Momentbana by Oskar, a la thierry
Forest Interval: .96km, 4:36
Corridor O: 1.2km, 13:57, this was tough, half-lost for some of it, not sure whether I left the corridor at one point... but it was fun!
Orienteering, 72m 45s
Forest Interval: 983m, 6:10, irection was hard to follow
Orienteering, contour orienteering, window o: 3.3km, 23:07 - this I did well... also lots of fun :)
Interval: 1.05km, 7:56, this was more line-o than running interval
Control Picking, 1.7km, 14:26, made one mistake on this one...
Really, really, really fun and good training session. Also felt much more comfortable reading a map...
Forest Interval: .96km, 4:36
Corridor O: 1.2km, 13:57, this was tough, half-lost for some of it, not sure whether I left the corridor at one point... but it was fun!
Orienteering, 72m 45s
Forest Interval: 983m, 6:10, irection was hard to follow
Orienteering, contour orienteering, window o: 3.3km, 23:07 - this I did well... also lots of fun :)
Interval: 1.05km, 7:56, this was more line-o than running interval
Control Picking, 1.7km, 14:26, made one mistake on this one...
Really, really, really fun and good training session. Also felt much more comfortable reading a map...
Sunday May 17, 2009 #
orienteering race 2:12:00 [4] 12.9 km (10:14 / km)
ahr:164 max:186
Närkedubbeln
Long Distance
Hyttebacken (contains Getingedalen)
Won in 1:34.
Winsplits at 20-20 sensitivity picks up on mmistakes at 9, 15 and 23, definitely my worst legs. 9 was annoying because I did it almost perfectly but didn't see the control, then faffed about for a bit. 15 was annoying because it was unnecessary, I just got distracted by the japanese guy I was overtaking. 23 was amusing, had been overtaken by a nykopings lad running strongly, so i switched off and decided to follow him to the last control, it was completely straightforward, but he went thirty degrees off. I heard a branch crack ahead and then a f******ck and thought he hurt himself, but when I got to where he had been and realised the mistake, I laughed :)
At 15-15, winsplits also picks up 19, where I zigzagged badly and also lost twenty seconds coming into the control. At 10-10, the only extra one is 11, where I didn't go off-line, but wasn't moving at all in the really really rough white forest. It would have been much faster and easier to do a triangular marsh route.
I also could have done better on controls 1, 3, 5, 7, 10 (lost a minute coming into the circle - 27 minutes for the leg!), 17, 20, 21... ouch.
Wonderfully tough terrain, low visibility.
Mapping norms: white = a foot of blueberry, heather and rocks; green = nice underfoot but maybe some trees in the way; blue = fast and runnable, but you might get your feet wet :)
Long Distance
Hyttebacken (contains Getingedalen)
Won in 1:34.
Winsplits at 20-20 sensitivity picks up on mmistakes at 9, 15 and 23, definitely my worst legs. 9 was annoying because I did it almost perfectly but didn't see the control, then faffed about for a bit. 15 was annoying because it was unnecessary, I just got distracted by the japanese guy I was overtaking. 23 was amusing, had been overtaken by a nykopings lad running strongly, so i switched off and decided to follow him to the last control, it was completely straightforward, but he went thirty degrees off. I heard a branch crack ahead and then a f******ck and thought he hurt himself, but when I got to where he had been and realised the mistake, I laughed :)
At 15-15, winsplits also picks up 19, where I zigzagged badly and also lost twenty seconds coming into the control. At 10-10, the only extra one is 11, where I didn't go off-line, but wasn't moving at all in the really really rough white forest. It would have been much faster and easier to do a triangular marsh route.
I also could have done better on controls 1, 3, 5, 7, 10 (lost a minute coming into the circle - 27 minutes for the leg!), 17, 20, 21... ouch.
Wonderfully tough terrain, low visibility.
Mapping norms: white = a foot of blueberry, heather and rocks; green = nice underfoot but maybe some trees in the way; blue = fast and runnable, but you might get your feet wet :)