Training Log Archive: ColmMIn the 31 days ending Jul 31, 2014:
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Wednesday Jul 30, 2014 #
Running 25:21 [1] 3.58 km (7:05 / km) +135m 5:57 / km
shoes: Mizuno Waverider 17
Nice city, up around the castle, got dark so only a short one.
Tuesday Jul 29, 2014 #
Running 20:27 [2] 4.37 km (4:41 / km) +69m 4:20 / km
shoes: Mizuno Waverider 17
Put in a bit of effort. Short and sweet, but my legs feel much nicer than last week.
Stretching lots over the last few days has helped a lot.
Monday Jul 28, 2014 #
Running 11:03 [1] 1.91 km (5:47 / km) +72m 4:52 / km
shoes: Mizuno Waverider 17
Running 13:25 [3] 2.44 km (5:30 / km) +135m 4:19 / km
shoes: Mizuno Waverider 17
Running 10:05 [1] 1.64 km (6:09 / km) +45m 5:24 / km
shoes: Mizuno Waverider 17
Sunday Jul 27, 2014 #
Running 10:14 [1] 1.74 km (5:53 / km) +1m 5:52 / km
shoes: Mizuno Waverider 17
Running 21:59 [3] 4.98 km (4:25 / km) +17m 4:20 / km
shoes: Mizuno Waverider 17
Using these 3 days in Hallsberg as a bit of a rehab for my body after a shocking Oringen physically. Lots of stretching (needed after camping). A little speed work too, generally tried to get my legs into slightly better shape before WUOC.
Running 7:03 [1] 1.18 km (5:58 / km) +9m 5:45 / km
shoes: Mizuno Waverider 17
Friday Jul 25, 2014 #
Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov8 Oroc 280 (July '14)
Orienteering 50:00 [2] 7.0 km (7:09 / km)
shoes: Inov8 Oroc 280 (July '14)
On the way to the start today I had absolutely no energy.
Jogged to the start kite, and began walking already. Walked to the top of the hill then ran ti number 4. Waited here for Conor, then followed him to 5, which he missed, and I tried to relocate but couldn't really and lost Conor too. Started walking again but picked Conor up on his way to 7 again and followed him to 8.
Then jogged back, but picked up Stina on route and navigated for her to 1 control, then went to the finish.
Less tired as it went on. Woops, maybe should have run it all.
Needed the energy for the football game anyway.
Thursday Jul 24, 2014 #
Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov8 Oroc 280 (July '14)
Orienteering 1:42:57 [3] 14.0 km (7:21 / km)
shoes: Inov8 Oroc 280 (July '14)
Still feeling very bad physically.
Started well through the tricky controls, but was looking in the long re-entrant for 2, misread the control location with all the detail. and lost 90s.
Fine through the tricky stuff, but slow, wary of my ankle. After this, I battled along the around route for the long leg.
Got tired and ended up walking 2 or 3 controls. After that it was mostly downhill, so I strided out through the forest a bit and enjoyed the orienteering, but not very fast.
In total maybe lost 4mins today in mistakes, surprised at being anywhere close to people though, legs were empty.
Tuesday Jul 22, 2014 #
Running 9:28 [1] 1.34 km (7:04 / km) +4m 6:57 / km
shoes: Inov8 Oroc 280 (July '14)
Orienteering 41:50 [5] 6.88 km (6:05 / km) +115m 5:37 / km
shoes: Inov8 Oroc 280 (July '14)
Skipped day 2 with the ankle, but got back for the middle distance.
Still crazy heat. Nicer map today too, detailed sand dunes, forested in places.
Started well but still energy was low in the heat and the tough sand, camping has tightened many of my muscles too. That ain't great.
Blew 90s on 5, lost a bit of conecentration, then a couple of 30s mistakes further on. Not great navigation, but alright.
Physically struggled around, but so did Conor. Was 6s ahead of him - running the same speed basically.
Sunday Jul 20, 2014 #
Running 15:42 [1] 2.54 km (6:11 / km) +33m 5:48 / km
shoes: Inov8 Oroc 280 (July '14)
Orienteering 1:41:57 [3] 11.57 km (8:49 / km) +447m 7:23 / km
shoes: Inov8 Oroc 280 (July '14)
A full week of running before this, which included a bit too much binging and in particular partying. As a result legs were not in good shape, and with help from the extreme heat, I had no energy to give.
Struggled round the first section and got past by Gene slightly later than I expected given energy levels. Twisted my right ankle shortly afterward, not too bad, kept going. Going into 18 (?) I went over my left one. That was worse, walked back.
Saturday Jul 12, 2014 #
Running 5:19 [1] 0.81 km (6:34 / km) +3m 6:27 / km
shoes: Inov8 Oroc 280 (July '14)
Orienteering 45:24 [5] 6.09 km (7:27 / km) +334m 5:51 / km
shoes: Inov8 Oroc 280 (July '14)
"training run" as usual, so got to run for free.
Solid race. Little off on the way to 1, but corrected with little loss. Struggled up the hill to 2, but from here on in I was pretty clean, 15-20s miss on 5, bad line leaving 4. Other than that I can be happy, little rc error on the easy last control going to the lower track.
Good race. Practice at Middle distance is helping.
Friday Jul 11, 2014 #
Note
(rest day)
Thursday Jul 10, 2014 #
Running 3:25 [1] 0.6 km (5:42 / km) +31m 4:31 / km
shoes: Inov8 Oroc 280 (July '14)
Orienteering 1:59:21 [2] 15.62 km (7:38 / km) +855m 6:00 / km
shoes: Inov8 Oroc 280 (July '14)
Ran yesterday's WOC Long Men's course. Took it pretty easy, and didn't have any gels or anything, so pretty chilled.
Controls still out, mostly for the simultaneous public race. Some of the public racers must have been running sections of the Men's Long too, 'cos I was running with an OK Linné guy for 9 or 10 controls.
Navigation was good. An enjoyable course, nice terrain - beautiful forest, but of course tough hills.
Stopped at the spectator, slow enough to that point, but pretty chilled. Legs were a little tired, maybe more than they should be, but I decided to do this course pretty last minute, and had only had a bowl of cereal a few hours earlier.
Good to get a long run in.
Wednesday Jul 9, 2014 #
Running 18:16 [2] 2.91 km (6:17 / km) +87m 5:28 / km
shoes: Inov8 X-Talon (Dec' 13)
Orienteering 46:40 [4] 6.18 km (7:33 / km) +356m 5:52 / km
shoes: Inov8 X-Talon (Dec' 13)
Much nicer than the long training around the other day. Avoided the worst areas.
Enjoyed it, felt like I was running well enough, good to get some middle practice, and the flow was much better today. Slow though on any uphills really and generally not running very quickly.
Fun though, a few small misses maybe totalling to 2-3mins.
Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Mizuno Waverider 17
Tuesday Jul 8, 2014 #
Orienteering 53:33 [2] 6.33 km (8:28 / km) +266m 6:59 / km
shoes: Inov8 X-Talon (Dec' 13)
Nice area, easy jog around, and then home.
Running 29:05 5.1 km (5:42 / km) +123m 5:05 / km
ahr:132 max:180 shoes: Mizuno Waverider 17
Monday Jul 7, 2014 #
Orienteering 1:23:08 [1] 9.06 km (9:11 / km) +416m 7:28 / km
shoes: Inov8 X-Talon (Dec' 13)
Went out to do the long course, but was a bit tired, and the early forest was shitty, so walked and jogged, and headed back like halfway through.
Hopefully get up to the nice area on top over the next couple of days at some stage.
Sunday Jul 6, 2014 #
Running 54:01 [1] 8.18 km (6:36 / km) +232m 5:47 / km
shoes: Mizuno Waverider 17
Running 10:02 [2] 1.8 km (5:34 / km) +73m 4:38 / km
shoes: Inov8 X-Talon (Dec' 13)
Orienteering 1:14:11 [3] 7.75 km (9:34 / km) +485m 7:17 / km
shoes: Inov8 X-Talon (Dec' 13)
Was looking forward to this, and despite about 2mins lost between 2 & 3, I felt like I was navigating quite nicely, and moving well over the rocky ground. At 5 I caught Conor (4mins), and we took different routes to 6, mine heading up to the track working out better.
But then in the light green the map took a turn for the worse, and the control was in the wrong place. Lost 6-7mins on it, and Conor went back by me, without me noticing.
Was a bit demotivated aftr this area, and didn't get to run again like I had been earlier, shame.
Saturday Jul 5, 2014 #
Running 20:02 [1] 4.0 km (5:01 / km)
shoes: Mizuno Waverider 17
Orienteering 35:08 [4] 7.8 km (4:30 / km) +72m 4:18 / km
shoes: Mizuno Waverider 17
Solid technically, but the heat took it out of me, and the 2nd half I felt like I was walking.
Friday Jul 4, 2014 #
Running 1:11:13 [2] 13.03 km (5:28 / km) +45m 5:22 / km
shoes: Mizuno Waverider 17
Run along the promanade from Jesolo. Hot out. Tiring.
Thursday Jul 3, 2014 #
Orienteering 1:07:34 [1] 6.38 km (10:35 / km) +380m 8:10 / km
shoes: Inov8 X-Talon (Dec' 13)
Nice enough, small but very hilly map, was a bit lazy and skipped a bit at the end.
Wednesday Jul 2, 2014 #
Running 46:18 7.51 km (6:10 / km) +100m 5:47 / km
ahr:135 max:182 slept:7.0 shoes: Mizuno Waverider 17
Easy.
Running 10:27 [1] 0.86 km (12:09 / km) +125m 7:02 / km
shoes: Inov8 X-Talon (Dec' 13)
Orienteering 54:11 [2] 6.71 km (8:05 / km) +300m 6:36 / km
spiked:12/16c slept:0.75 shoes: Inov8 X-Talon (Dec' 13)
Ran the Sui / Swe women's selection race course from May, cut out their last 3 controls, andded in 3 from the men's instead, which took us closer to our car.
Technique was good for the first half, but then had a big miss on 9, and small misses on 10 and 11, and wasn't orienteering quite as well afterward with no controls.
Tuesday Jul 1, 2014 #
Orienteering 1:02:21 [2] 6.61 km (9:26 / km) +400m 7:14 / km
spiked:9/12c slept:7.5 shoes: Inov8 X-Talon (Dec' 13)
1 session today. A lot of uphill orienteering, then run back down afterward.
Mixed legs.
Again, a gorgeous area.