Training Log Archive: conör

Event: Senior Home International
 

Resedag!

Jag har gjort mycket träning idag! Fast imorn ska vara en vilodag för jag ska resa hem, och jag ska ta det lungt onsdag och torsdag och nog vilodag fredag innan SHI:n

Simmning med Anton o Colm. Vi körde 20 x 30 intervaller med 30 sekunder vila. Vi hade en 2 min paus efter 10. Kändes ganska bra, men har har aldrig kört sim-intervaller innan så det var ganska svårt...

Vi joggade till styrken och tillbaka, och lite extra också med Anton och Mattias.

Som vanligt

C • intensity 4 4

jag glömde min GPS så jag vet inte distansen...
Halv orientering men det blev mörkt så jag sprang på stig.

ja... lite jogging på stigar i skogen

som vanligt

Springande banan innan löppet.

So yeah in English again 'cos there's a lot to say...
So this was the sort of equivalent to the time trail... except better. As Anders said before he explained it, "Välkomna till helvetet".

The idea is to see how you do on different types of terrain. We did have a map but some of them had already run the course like 4-5 times before (think time trial).

They don't mark the route because it's a single 4km loop and I guess it would take to long; anyway it's good that you have to focus a little bit. The people who hadn't done the course before jog/walked around slowly whilst putting out the controls. They'd given us the routes we were supposed to take so it tests the running rather than o-ing.

So this is a description of each leg (note that there was a problem with the 2nd control so in Winsplits it skips it... the control codes are the control number on the map + 100 so you can go by that if you want).

1: Just a typical small forest track with small ups and downs, tree roots.

2: Straight cross country.

3: Up a ridiculously steep hill. Think Glendalough side of Camaderry. pumps the legs full of lactic.

4: Downhill on a nice path. Starts off dirt and tree roots; towards the end it's rockier and wet. Dangerous in spiked shoes. But epic.

5: Typical forest path but uphill.

6: Uphill through terrain but less steep. Some of it was mossy, like running on dry sponges. The yellow stripes is just scattered trees.

7: Bit of downhill terrain and then you could either jump of a 3m crag into a marsh (or onto rocks if your aim is off) or go down a 30-50cm wide slippy, wet, muddy, branchy, rocky ramp thing. I went for the latter to avoid breaking myself; the crag was 10-15 secs quicker though I think.

8: Really really gammy terrain. Trees, upright and fallen; marsh; muddy puddles. Sort of like WOC '11 but considerably wetter.

9: Straight across terrain, a bit hillier though. Bit of wet marsh at the end. Didn't get the best line, veered a bit.

10: Straight through the marsh, pretty damn wet. Some trees to clamber around at the end.

11: Terrain and uphill at the start, then levels off. Around a lake that's not on the map then down the reentrant and on the path. The path was really rocky and wet, there was a stream on top of it. Bruised the bottom of my foot...

Finish: Flat and slightly downhill paved track but with like stones... like fire road I guess. Went on forever.

So the splits pretty much go as I thought. I'm slower on the tracks, especially at the end. Slower up the hills as well. Then relatively fast on the downhills and through the tougher terrain.

Really fun. We're doing it again in Spring. I'm pretty happy with the time, they seemed to be pretty impressed with it as a first time running it thing.
I was running with Vavrys and (I think) Ek-Larsson for some of it so that gave me a boost. I wasn't feeling fantastic, legs a bit stiff and generally tired. Rest day tomorrow!

Ruth! Consider this for new TT route!!


Map!

Splits!

C • Jealous 10

Så i morgons träning ska vara intressant. Det blir ett ungefär 5 kilometer löpp med många backar. Den bäste tiden är 22 minuter trör jag.

Och till synes det blir inte på stig! vad roligt!

Och det blir orientering!

Med mycket lera!

Distanslöp med olgy:t. Jag var ganska bra i borjan, men efter ungefär 60 minuter hade jag lite ont i benen, jag kände igårs intervaller. Jag var lite omotiverad imorse (det var jätte tidigt!!), men nu är jag glad.

10 x 3 minuter intervaller på stig, 1 minut vila. Jag kände bra, men jag åt lite för mycket middag... Vi var bara fyra, eftersom många gick älgjakt tidigare. Jag hade på mig orientering skor för websidan sade att det skulle blir stjärn-ol...

C • Jag gillar namnet 2

Fotboll med dem från olgy:t!

styrkagympa!

Det gick mycket bättre än igår. Hela tiden jag tänkte "fokusera fokusera fokusera" och det funkade. Jag bommade 30-45sek på nion men det är det. Jag hade några jätte bra kontroller.
Igen, fysiskt jag kände jätte bra och strong.
Jag kunne ha planerat framåt lite mera.

Sträcktider

Event: 25Manna
 

Again in English 'cos description necessary.
Leg 5 at 25manna. People and tracks everywhere. Not a good run, but not as bad as the one on Wednesday. Lost 2-3 minutes on 1: followed the people and the elephant tracks and did a parallel-er;
1-2mins on 2, not paying enough attention; 30 secs on 3, same as 2...
I had a couple of pretty good controls then, I was orienteering well and everything was making sense.
I was very hesitant to 11, I guess I got complacent and started following again.
12 was ok but not took a decent route to 14 anyway but I messed up the end of it. Went off the track early to cut off a small bit of distance. I didn't keep my direction then and went parallel to path anyway.
After that it was just a lot of hesitancy, but I guess the couple of extra 10 secondses that I spent making sure of where I was stopped me making bigger mistakes.
Physically I felt really good though. I guess training works.

Kontroll hämtande på cykeln. Det var blött och svårt att cylar men roligt.

25manna träning, en liten tävling. Det gick jätte dåligt. Jag fokuserade inte och bommade 10 minuter på förstan... I'm gonna say this in English now cos my Swedish isn't good enough. So by the time I got 1 I'd lost the pack and was running alone and pretty demoralised. I didn't really get into the map for ages and I was mistaking ('cos that's a word now) all over the place. I finished a good bit behind everyone else so all but one of the buses had left and there were only two of us in it...Not a good day at the office.

Sättande ut kontroller. Jag tog det lungt för jag har intervaller i kväll.

till synes inga kunne hitta en av dem o.O

10 X 2 minute intervaller på stig, 1 minut vilo. Kände ganska bra, där var en lite sand på en liten höjd o den var svårt...

uppvärmning

styrka styrka styrkagympa.

Orientering...

Ett snäbbare löpp på stigar i skogan. Det var jätte varmt!