Training Log Archive: ColmM

A couple of laps around the track and the likes before the race.

Smålandskalven 2011 Relay. Open Class, Leg 2.

I was not chosen for the actual teams, which was a shame, but I haven't had any good races, so more than understandable. I ran the open class, with Johan F who ran the night leg for the first team yesterday and Lovisa P.

I was kind of looking forward to it though because Middle is the discipline that I think I need the most practice in. And with the predicted winning times at 26mins, I figured it would be a Middle. Those predictions weren't all that accurate, to say the least. But now I guess I've run my first Forest Sprint.
Johan finished the first leg in 2nd place, so I started in 2nd place, but I didn't know it was 2nd place, I just knew it was pretty high up (not that our team was all that important).
I started the course fine, there was a long run-out after the changeover, and I didn't go that fast here, but looked ahead instead, and by the time I got to the start kite I had planned my whole course essentially. I started fine, maybe should have waited slightly longer before heading to the main track, not really like I lost anything, got the control fine, navigation, control and pace were all good. I executed 2 fine as well, the map made a lot of sense. I probably should have looked ahead a little again though, as I went a little off line to 3, just hadn't prepared myself for leaving number 2, this was the 5secs I lost over the whole course. I passed the OK Linné girl here who had been in the lead. I ran the next few fine, it wasn't that hard to be honest. I did notice getting passed to 5 though by a guy from Attunda who was running very fast, I couldn't keep his pace. He ended up winning the course, but was quite far ahead as well which is displeasing really...
The rest of the course was grand. So I ended up 2nd at the end of this leg. Runnability was fast and visibility was good so. I enjoyed it. Speed is obviously something I need to keep working on quite a lot. But I knew that.
Team came 14th after the 3rd Leg.
Splits for everyone on the leg.

Yeah, it was pretty easy, but it wasn't that much easier than the JWOC Middle Qual really, so the good run is definitely a positive I guess.

Cool down. Did a little bit of it with Anna. Garmin is still all over the shop until it goes into Sportstracks.

Just a light jog. Very light as some of my muscles still feel rather tight from the last week I think. Also, running tomorrow, so...
New Garmin seemed a bit strange. It seemed to think I had only run 3.5km, but I knew the pace was quicker than that, and I had run comfortably over 4km, as I had jogged to the clubhouse and back and done a loop around there. So not sure about the heart rate either... probably just take a couple of runs.

Didn't run today either, but I'm okay with that, the legs are really quite stiff and tight from last week, so giving them an extra day probably isn't a bad idea.

!

1min orienteering intervals. Well, not intervals. I orienteered for 1min and then Conor did, swapping the map. We could see Tomas and the guy he was with for a lot of it.
Some really good sections, where I knew where I was fine, and the controls went grand. But, some sections weren't as good, and all seemed a bit hazy. The map was quite strange in places, old, but ah well.

I must say these sessions never cease to amaze me. SO much fin, every week, but SO tough.
4* 3min, 2min, 1min. 1min rests between each interval.

It was a loop around the forest tracks beside the clubhouse. Keep running for the 3mins, then 2 and 1 obviously, then turn around and get back to the start.
We had Runesson back for today's training. So the OLGY people were trying to get MH to beat him on the last one.
A physically and mentally very tough session. I started the first at a reasonable pace, didn't think I was feeling great, but... anyways, I ended up in some sort of no man's land between the first group lead by Johan and MH and the second group lead by Niklas and Tomas. I stayed here for the whole first set. And when we turned around I got the fun of trying to catch them as well as avoid being caught by the first group. There was only one major climb on this set instead of the two on the first one, so comfortably overshot the start area, and I caught Tomas and Niklas just as we finished the 2mins, and wasn't caught by the lead group.
But as we started the 3rd set it felt much tougher, I could feel myself with more people and though I had eased back into the 2nd group, but soon realised it was people from the first group who had begun to drop off. Anyways, really tough, but Runesson caught me just before the end of the last 2mins, I tried to stay with him for a bit, and I did, but he began to get away. Again on the 1min one I caught back up on the downhill, but when we hit the flat, him and MH just legged it away... MH did win easily though, impressive work.
Amazing session. Dying at the end, but I felt I was higher up than usual, which was good. Also good to see our speed intervals now had hills too! :D

Jog home, it's been a while since I've run to the clubhouse actually.

Finding this much tougher on my stomach now, got to work on those abs! A bit on the arms too!