Training Log Archive: roarIn the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
9 AM
Note
slept:7.0 (rest day)
Thursday Sep 29, 2016 #
10 AM
Note
slept:7.0
Terrible night's sleep. Had a headache and lots of waking up. Drank a load of water at like 6am and felt better by 7. Strangely untired when I woke up.
2016 is now my biggest year in terms of running (incl. orienteering of course, but not hillwalks, innebandy, cycling, strength etc. ) km and only smaller than 2008 for running hours.
2016 is now my biggest year in terms of running (incl. orienteering of course, but not hillwalks, innebandy, cycling, strength etc. ) km and only smaller than 2008 for running hours.
5 PM
Cycling 22:55 [1]
shoes: Cannondale CAAD8
6.734km 65.4m
Cycle to Stenhagen with Gina. Didn't know the route perfectly and had to stop a few times to check the map. Nice path through the forest, though it was covered in pine needles so we were both very worrried of slipping out.
Cycle to Stenhagen with Gina. Didn't know the route perfectly and had to stop a few times to check the map. Nice path through the forest, though it was covered in pine needles so we were both very worrried of slipping out.
Orienteering race 55:14 [3] 6.86 km (8:03 / km) +46m 7:47 / km
spiked:8/13c shoes: Inov8 X-Talon 2016
Livelox - This doesn't really work because I didn't do the whole course. Will have to quickroute it. My GPS is so kind to me, looks a lot better than it was.
Results
Helklubträning 5 in Stenhagen - 8km
Had every intention of being there at 17:30 to get as much daylight as possible but it just didn't happen. Started at 17:55 but was still thinking it was 17:30 so didn't put on my headtorch which was in my bag.
Orienteering was mostly ok but the fading light really did impact. I was finding it hard to read the map well on the way to 5 and by 6 I had to slow down a lot. The sun set just before I got 6 and it was a really cool effect in the clearings. After that it was a race against time and the pressure was on. I kept believing I could finish it and might have made it if not for the mistake on 12 where I was just running on the compass and hoping for the best. Got 13 and decided that it was time to come back.
Nice area and an interesting course. I will probably go there on Saturday for some Hittaut controls so I might do the last loop of this course then too.
Results
Helklubträning 5 in Stenhagen - 8km
Had every intention of being there at 17:30 to get as much daylight as possible but it just didn't happen. Started at 17:55 but was still thinking it was 17:30 so didn't put on my headtorch which was in my bag.
Orienteering was mostly ok but the fading light really did impact. I was finding it hard to read the map well on the way to 5 and by 6 I had to slow down a lot. The sun set just before I got 6 and it was a really cool effect in the clearings. After that it was a race against time and the pressure was on. I kept believing I could finish it and might have made it if not for the mistake on 12 where I was just running on the compass and hoping for the best. Got 13 and decided that it was time to come back.
Nice area and an interesting course. I will probably go there on Saturday for some Hittaut controls so I might do the last loop of this course then too.
Running (road) 4:46 [2] 0.71 km (6:42 / km)
shoes: Inov8 X-Talon 2016
A nominal cool down in the ever approaching darkness.
7 PM
Cycling 20:00 [0]
shoes: Cannondale CAAD8
Cycle home. Taking it handy. But the headtorch on the bike for extra seeing. Stopped in the shop for something important, ice cream.
Wednesday Sep 28, 2016 #
1 PM
Note
slept:8.5
Accidentally had a lie in when no phone alarms went off. Triceps are really DOMSy from Monday for some mad reason. Legs feel good otherwise.
Also got my 25manna team, though there probably will be changes in the next week and half.
Also got my 25manna team, though there probably will be changes in the next week and half.
4 PM
Cycling 18:00 [1]
shoes: Cannondale CAAD8
Left as late as I possibly could and went quickly to KG. Of course the lights were very unkind to me today. Too early for the juggler to be out.
5 PM
O-training 53:12 [4] **** 8.21 km (6:29 / km) +13m 6:26 / km
spiked:11/17c shoes: Inov 8 Oroc 2016 2
Warm up included in this accidentally and then a top class training in Lunsen set by Thierry. I was 46:19 for the course. We did a mass start with a good 10 people or so. Nice group together heading on the first long leg and I was there in 3rd or 4th place (ahead of the people with the wobbly corridor). Love had a different loop and I went the same way as David though took a different route choice. Missed 2 by about 10m so he got ahead and I never really got back to him after that. Good orienteering back to the centre control then.
Had a miss on 5 by just running straight past the control to the next hill and having to come back. Probably 1 minute. Got the flow and concentration back quickly though and was good again for 6,7. Small bit offline to 8 but recovered well and kept the speed high. For 9 I decided to go straight as the marshes have been so dry of late, forgetting it had rained today. The open marsh was horrific so I went around the second part of it. A bit hesitant for the next leg as visibility was bad but worked it out in the circle and a train came through just as I arrived at it.
Headed off on my loop only to discover I was behind Thierry. He was taking some really strange kinda roundabout route ( I realised later he was doing the corridor version) so I stayed a bit further right and picked the open marsh though I came to the control just behind. On the next longish leg I stayed much lower than planned by being distracted and didn't use my attackpoint properly so just faffed in the circle for a minute or so until I found the open hill. Decent again then on the last few controls but was definitely a bit more wobbly as I was tiring.
Really fun training. Nice to have all the other people around and I do feel like I'm getting the hang of this terrain.
Running (road) warm up/down 8:09 [2] 1.05 km (7:47 / km) +11m 7:24 / km
shoes: Inov 8 Oroc 2016 2
Cool down with David and Love Sintring (who is from Örebro and knows Conor). Just along the road and back again I don't think we went that slowly. Can't wait to get my GPS sorted.
Cycling 20:00 [1]
shoes: Cannondale CAAD8
6.831 km 17.0m
Very easy cycle home with Gina. Stopped in Coop and forgot to stop the watch. Getting pretty cold in the evenings now. Had the hat and the double gloves this evening.
Very easy cycle home with Gina. Stopped in Coop and forgot to stop the watch. Getting pretty cold in the evenings now. Had the hat and the double gloves this evening.
Tuesday Sep 27, 2016 #
10 AM
Note
slept:7.5
Stiff muscles and tired today.
6 PM
Running (road) 21:50 [2] 3.23 km (6:46 / km) +20m 6:34 / km
ahr:130 max:130 shoes: Asics Hyper Speed 6 2016
Easy jog with gina by the train tracks, then by the cathedral to hill intervals. Small bit early and then some drills when everyone got there. Small enough group, about 10.
Running (road) 35:42 5.57 km (6:24 / km) +164m 5:35 / km
shoes: Asics Hyper Speed 6 2016
6x castle hill intervals
Started a bit quick and was hanging on and trying to match pace for the big climby bits. Slowed down gradually over the course of the intervals and the last two were pretty tough. Was hanging drifting off the back of the group of guys by the last one really.
Good session again, you really can and have to run the slog up to the castle. Long rests which is nice but a proper hard session still. Happy that all intervals were faster than the last time we did it.
2:14, 2:15, 2:17, 2:18, 2:22, 2:22
Started a bit quick and was hanging on and trying to match pace for the big climby bits. Slowed down gradually over the course of the intervals and the last two were pretty tough. Was hanging drifting off the back of the group of guys by the last one really.
Good session again, you really can and have to run the slog up to the castle. Long rests which is nice but a proper hard session still. Happy that all intervals were faster than the last time we did it.
2:14, 2:15, 2:17, 2:18, 2:22, 2:22
Running (road) 8:43 1.46 km (5:58 / km) +17m 5:38 / km
shoes: Asics Hyper Speed 6 2016
I reset my watch then started to head home. Sneakily got the hittaut at the top of the castle while we were there. Realised I had forgotten my jacket so went to get that and then I did the "flying kilometre". Didn't make 1 km in 3 mins as expected and it was a bit random where I was doing it so wasn't ideal. Felt good.
Running (road) 18:53 [2] 2.91 km (6:30 / km) +5m 6:26 / km
shoes: Asics Hyper Speed 6 2016
Cool down home with gina via Ica to get some limes for the guacamole. Dark now but streetlights are grand. It is time I resurrected the HRM.
Monday Sep 26, 2016 #
9 AM
Note
slept:8.5
I'm having a great time here. So much green on the log.
Monday - Running, drills, gympa, innebandy.
Tuesday - Hills at the castle.
Wednesday - Lunsen training. I'm on the night train! Kinda taking the piss to leave work at 15:30 Irish time to go training in the day.
Thursday - Helklubstraining in Stenhagen
Friday - Rest
Saturday - ? weather should be ok so probably cycle to somewhere and run some hittaut points. The should be people around this weekend too so might be some people doing something.
Sunday - Upplandscupfinalen - middle distance very close to uppsala
Monday - Running, drills, gympa, innebandy.
Tuesday - Hills at the castle.
Wednesday - Lunsen training. I'm on the night train! Kinda taking the piss to leave work at 15:30 Irish time to go training in the day.
Thursday - Helklubstraining in Stenhagen
Friday - Rest
Saturday - ? weather should be ok so probably cycle to somewhere and run some hittaut points. The should be people around this weekend too so might be some people doing something.
Sunday - Upplandscupfinalen - middle distance very close to uppsala
5 PM
Cycling 17:10 [2]
shoes: Cannondale CAAD8
5.609km 39.4m
Late today. Pushed on a bit more. It was sunny enough that I could have gone for the sunglasses but the sun is now behind all the houses at this time of the evening. For the second time I saw a guy juggling at this one junction and then hoping to get money from the waiting cars. Didn't seem very profitable from what I saw.
Late today. Pushed on a bit more. It was sunny enough that I could have gone for the sunglasses but the sun is now behind all the houses at this time of the evening. For the second time I saw a guy juggling at this one junction and then hoping to get money from the waiting cars. Didn't seem very profitable from what I saw.
Running (road) 18:18 2.49 km (7:21 / km) +16m 7:07 / km
ahr:126 max:148 shoes: Asics Hyper Speed 6 2016
Usual quick lap of Barkbanan and then drills and strides. Not a huge group out, I guess people were tired after SM at the weekend
6 PM
Strength 30:00 [1]
shoes: Addidas indoor
Rockgympa.
My arms were real tired before I started for some reason, perhaps lots of cycling at the weekend. As a result I found a lot of the arm involving things very tough. We started with planks and did lots of core work today. The big bruise on my left hip is not that conducive to the exercises on your side.
My arms were real tired before I started for some reason, perhaps lots of cycling at the weekend. As a result I found a lot of the arm involving things very tough. We started with planks and did lots of core work today. The big bruise on my left hip is not that conducive to the exercises on your side.
Floor Hockey 30:00 [1]
shoes: Addidas indoor
Only 4 people for innebandy today so there was a lot of running involved. I was probably the worst of us. We played 3 games with all combinations of pairs and my team lost every time. I still haven't quite worked out the positioning of where to be when my team mate has the ball. Still good fun though.
8 PM
Cycling 17:50 [1]
shoes: Cannondale CAAD8
5.531km 6.1m
Dark but still quite warm. Wore a bit too many clothes for it. Nice casual cycle all the same as the body was tired.
Dark but still quite warm. Wore a bit too many clothes for it. Nice casual cycle all the same as the body was tired.
Sunday Sep 25, 2016 #
11 AM
Cycling 36:12 [1]
shoes: Cannondale CAAD8
12.11km 93.1m
Cycle out to Plantskolan with Gina to do some training. Nice morning. It was quite painless to get there really as it was nearly all on very nice cycle tracks so we could just be quite casual about it. There was a headwind on the open sections near the end but it wasn't too bad. Did pick up 2 hittaut points on the the way that I didn't really want to have to get while running. The second was halfway up the steep hill at the end. Of course I forgot about it and powered all the way to the top only to have to turn around and go back.
Cycle out to Plantskolan with Gina to do some training. Nice morning. It was quite painless to get there really as it was nearly all on very nice cycle tracks so we could just be quite casual about it. There was a headwind on the open sections near the end but it wasn't too bad. Did pick up 2 hittaut points on the the way that I didn't really want to have to get while running. The second was halfway up the steep hill at the end. Of course I forgot about it and powered all the way to the top only to have to turn around and go back.
O-training 1:45:11 [2] *** 15.49 km (6:48 / km) +75m 6:38 / km
spiked:14/15c shoes: Inov8 X-Talon 2016
Long orienteeringy style run in Lunsen getting all the Hittaut points.
Much better orienteering from me, though the big elephant tracks leading to all the controls helps a lot. Missed the second one I visited (77) as I didn't bring the descriptions and looked for it on the bottom of the crag. Did meet some guy looking for number 2. He was about 5m away from it but couldn't see it so I told him where it was. Started to get tired after about an hour. Since my watch was in my joma is was quite a pain to look at it. I also had a fall at about the 70 min mark where I landed on my side exactly on the watch so I have a nice bruise from that. Met this cat on a path in the forest at one point. I stopped to stroke it and it really liked me so when I jogged on it followed me for nearly 100m. Made me smile a bit. I didn't quite judge how long it would take to get my planned loop correctly so I added in the one to the south at the end. Not as interesting as the rest of the run but was still really nice to be out in a new forest on a nice day.
Much better orienteering from me, though the big elephant tracks leading to all the controls helps a lot. Missed the second one I visited (77) as I didn't bring the descriptions and looked for it on the bottom of the crag. Did meet some guy looking for number 2. He was about 5m away from it but couldn't see it so I told him where it was. Started to get tired after about an hour. Since my watch was in my joma is was quite a pain to look at it. I also had a fall at about the 70 min mark where I landed on my side exactly on the watch so I have a nice bruise from that. Met this cat on a path in the forest at one point. I stopped to stroke it and it really liked me so when I jogged on it followed me for nearly 100m. Made me smile a bit. I didn't quite judge how long it would take to get my planned loop correctly so I added in the one to the south at the end. Not as interesting as the rest of the run but was still really nice to be out in a new forest on a nice day.
3 PM
Cycling 34:16 [2]
shoes: Cannondale CAAD8
11.952km 30.9m
Worked a small bit harder on the start of the way home, and there was also a tailwind so it was quite nice. Some roadworks slowed us down but we got the line on the cycle track around the train station much better this time. Tempted to stop in the godis shop but gave it a miss.
Worked a small bit harder on the start of the way home, and there was also a tailwind so it was quite nice. Some roadworks slowed us down but we got the line on the cycle track around the train station much better this time. Tempted to stop in the godis shop but gave it a miss.
Saturday Sep 24, 2016 #
1 PM
Cycling 1:50:23 [1]
shoes: Cannondale CAAD8
24.961km 66m
Touring aroumd uppsala with Gina slowly collecting hittaut points. Prettty fun afternoon, though it did get a bit chilly near the end. Stopped in an indian for dinner then.
Touring aroumd uppsala with Gina slowly collecting hittaut points. Prettty fun afternoon, though it did get a bit chilly near the end. Stopped in an indian for dinner then.
5 PM
Cycling 9:21 [0]
shoes: Cannondale CAAD8
2.303km
And home via one more hittaut point.
And home via one more hittaut point.
Friday Sep 23, 2016 #
2 PM
Note
slept:8.0 (rest day)
Watch I sent to Chain Reactions has been received and now they send it on to TomTom. A decision should be made within 2-3 weeks. Ugh such a long time with this nonsense GPS in the back pocket. Considering buying a new one.
Thursday Sep 22, 2016 #
Note
slept:8.0
4 PM
Cycling 12:48 [3]
shoes: Cannondale CAAD8
4.363km 16.4m
On the way to the clubhouse for training but I got a puncture. Speedily had the wheel off ready to put in my spare tube only to realise that I already used it a few weeks ago and haven't replaced it. Considered locking the bike and running to the clubhose but reckoned I probably wouldn't make 4k uphill in 12 mins or so wheel back on and found the nearest bike shop. That was close enough that if I had chosen that as my first option I probably would have made it. Got some new tubes, new tube in and just went home.
On the way to the clubhouse for training but I got a puncture. Speedily had the wheel off ready to put in my spare tube only to realise that I already used it a few weeks ago and haven't replaced it. Considered locking the bike and running to the clubhose but reckoned I probably wouldn't make 4k uphill in 12 mins or so wheel back on and found the nearest bike shop. That was close enough that if I had chosen that as my first option I probably would have made it. Got some new tubes, new tube in and just went home.
Running (road) 1:10:03 [2] 12.03 km (5:49 / km) +92m 5:36 / km
shoes: Asics Hyper Speed 6 2016
I wasn't going to not train so I went for a nice hittaut/explore run. I could write about this all day if I wanted.
After 200m I was in the forest which I used to get me to the Linnestig through the little parks and across the big road to get the first hittaut in the forest.
Then I headed to meet back up with Linnestig, past the frisbee golf. This area is quite fun, open but with trees around the edges. Got to the second hittaut point and spent forever looking for it. Took me at least 5 mins to find the metal sign thing, I did stop my watch for some of it.
More through the forest then and up Tunåsen. First I found a meditation place, which was a circle of stones, each with a stone painted a different colour and something written on them. Then past the natural water filtration place which was interesting. Nice viewing platform on the top too. Next it was towards Gamla Uppsala and past the royal burial mounds which are fairly significant. Got stuck at the level crossing then which was a pain.
Through Gamla Uppsala I thought I was going to have to run on the road but I found a trail behind some houses and managed to sneak into what felt like a private forest as there was no real way in there. Really lovely. Did have to come back onto the road for like 200m before a loop in another of these strange open areas. The path here was really nice, just like light gravel and it was like that until Willy's. Here it was back onto tarmac, but on paths well away from roads. Went past what I thought was a mess of a construction site but turned out to be a BMX track.
Was considering going home as it was starting to get dark but decided to pick up the 3 hittauts in Gränby. First one I missed first time but on a double take it was fine. The other two were grand. Gränbyparken was quite nice. There's a kind of farm there so there are fences and it feels quite wild for a park. It would have been nice to come back through the forest in Löten but the tunnel under the railway is closed so it was back the road way. Got caught out and had to go around a building site, where the sprinklers (for the concrete) turned on and got me a little. Then back home along the road.
I had a great time.
After 200m I was in the forest which I used to get me to the Linnestig through the little parks and across the big road to get the first hittaut in the forest.
Then I headed to meet back up with Linnestig, past the frisbee golf. This area is quite fun, open but with trees around the edges. Got to the second hittaut point and spent forever looking for it. Took me at least 5 mins to find the metal sign thing, I did stop my watch for some of it.
More through the forest then and up Tunåsen. First I found a meditation place, which was a circle of stones, each with a stone painted a different colour and something written on them. Then past the natural water filtration place which was interesting. Nice viewing platform on the top too. Next it was towards Gamla Uppsala and past the royal burial mounds which are fairly significant. Got stuck at the level crossing then which was a pain.
Through Gamla Uppsala I thought I was going to have to run on the road but I found a trail behind some houses and managed to sneak into what felt like a private forest as there was no real way in there. Really lovely. Did have to come back onto the road for like 200m before a loop in another of these strange open areas. The path here was really nice, just like light gravel and it was like that until Willy's. Here it was back onto tarmac, but on paths well away from roads. Went past what I thought was a mess of a construction site but turned out to be a BMX track.
Was considering going home as it was starting to get dark but decided to pick up the 3 hittauts in Gränby. First one I missed first time but on a double take it was fine. The other two were grand. Gränbyparken was quite nice. There's a kind of farm there so there are fences and it feels quite wild for a park. It would have been nice to come back through the forest in Löten but the tunnel under the railway is closed so it was back the road way. Got caught out and had to go around a building site, where the sprinklers (for the concrete) turned on and got me a little. Then back home along the road.
I had a great time.
Wednesday Sep 21, 2016 #
Note
slept:8.5
4 PM
Cycling 18:07
ahr:117 max:156 shoes: Cannondale CAAD8
6.553km 40.0m
Using Gina's Garmin today so also took her HRM to have a see what this cycle looks like. Little bit of effort up the hill in Kåbo but otherwise fairly typical. Sunglasses still so necessary for the few bits into the sun as it does be wuite low at this time of the evening.
Using Gina's Garmin today so also took her HRM to have a see what this cycle looks like. Little bit of effort up the hill in Kåbo but otherwise fairly typical. Sunglasses still so necessary for the few bits into the sun as it does be wuite low at this time of the evening.
5 PM
Running (off-road) 3:21 0.54 km (6:11 / km) +3m 6:00 / km
ahr:107 max:118 shoes: Inov 8 Oroc 2016 2
Nominal warm up as wanting to get started early so avoid the dark. Some laps of the car park.
O-training 44:38 **** 6.0 km (7:26 / km) +11m 7:22 / km
ahr:164 max:174 spiked:16/21c shoes: Inov 8 Oroc 2016 2
Hey, I can still do this thing!
Gina's Garmin lost satellites half way around so I can't even make a quickroute of my what was mostly brilliance. I hope I haven't broken it :(
Training in Lunsesn from Plantskolan. I was able to hold my focus on the orienteering much better and pick the features I wanted to see. I had some small misses, 4 was in the wrong place, line wasn't perfect to 10 and dropped maybe 1:30 on 18 (thinking about how well I was doing) so still not perfect but there were lots of positives to take. On the legs like 6 & 7 I was running for the visible features and staying on my compass line so much better. For 12 through the green and low visibility I had the confidence to believe I was seeing the things I thought I was and it was great. Really enjoyable.
Gina's Garmin lost satellites half way around so I can't even make a quickroute of my what was mostly brilliance. I hope I haven't broken it :(
Training in Lunsesn from Plantskolan. I was able to hold my focus on the orienteering much better and pick the features I wanted to see. I had some small misses, 4 was in the wrong place, line wasn't perfect to 10 and dropped maybe 1:30 on 18 (thinking about how well I was doing) so still not perfect but there were lots of positives to take. On the legs like 6 & 7 I was running for the visible features and staying on my compass line so much better. For 12 through the green and low visibility I had the confidence to believe I was seeing the things I thought I was and it was great. Really enjoyable.
Running (road) 2:41 [1] 0.2 km (13:25 / km)
ahr:120 max:127 shoes: Inov 8 Oroc 2016 2
Also a nominal cool down. Jogged a few car park laps with David before getting changed as people wanted to get home.
Cycling 17:16 [1]
shoes: Cannondale CAAD8
6.157km 6.1m
Not killing it but not taking it easy either. Gina had the lasagne in the oven so I was eager to get home for that :)
Not killing it but not taking it easy either. Gina had the lasagne in the oven so I was eager to get home for that :)
Tuesday Sep 20, 2016 #
10 AM
Note
slept:7.5
Oof I'm tired today. Legs and body.
5 PM
Cycling 17:48 [1]
shoes: Cannondale CAAD8
6.563km 40m
Cycle to KG. Bit late today again so working a bit more. Turns out I was like 2nd male there so no need to be so stressed :)
Cycle to KG. Bit late today again so working a bit more. Turns out I was like 2nd male there so no need to be so stressed :)
Running (road) 21:22 [2] 2.59 km (8:14 / km) +34m 7:44 / km
shoes: Asics Hyper Speed 6 2016
Warm up with the gang around Norby spåret. Nice easy pace and getting to know this loop that I will be doing a lot from now on. It is not flat I'll tell you, bit huge hills but rolling. Lovely forest around to look at too.
Then we did some drills.
Then we did some drills.
Running (off-road) intervals 33:17 [4] 5.37 km (6:12 / km) +51m 5:55 / km
shoes: Asics Hyper Speed 6 2016
3-2-1 mins with 1 min rest, 3 sets with 3 mins rest between sets.
A mentally easy session I feel as it gets shorter and shorter. Didn't really know where I would be in the group starting so was at the back of the guys. Everyone blasted off on the the first one but I kept it legit, maybe a bit too handy. Since my watch was in my back pocket I had no clue how long was left so cruised and worked my way back up to Johanna and Kate. Stayed with Johanna on the 2 min and then was with Annika and some guy for the 1 min.
For the second set I kept this place, working with Annika and then the guy would blast past on any kind of hill. 3rd set was the same. Good fun session. Really enjoyed it. Good to be doing some speed work again.
The pace is a bit variable as the gps is not the best in the back pocket. After the second set I realised I could just hold it in my hand so the last set are probably the most accurate. Also there are differing amount of hillyness per interval.
4:35, x, 4:12
4:33, 5:06, 4:00
4:05, 4:18, 3:41
A mentally easy session I feel as it gets shorter and shorter. Didn't really know where I would be in the group starting so was at the back of the guys. Everyone blasted off on the the first one but I kept it legit, maybe a bit too handy. Since my watch was in my back pocket I had no clue how long was left so cruised and worked my way back up to Johanna and Kate. Stayed with Johanna on the 2 min and then was with Annika and some guy for the 1 min.
For the second set I kept this place, working with Annika and then the guy would blast past on any kind of hill. 3rd set was the same. Good fun session. Really enjoyed it. Good to be doing some speed work again.
The pace is a bit variable as the gps is not the best in the back pocket. After the second set I realised I could just hold it in my hand so the last set are probably the most accurate. Also there are differing amount of hillyness per interval.
4:35, x, 4:12
4:33, 5:06, 4:00
4:05, 4:18, 3:41
Running (road) 11:16 [2] 1.76 km (6:25 / km) +10m 6:14 / km
shoes: Asics Hyper Speed 6 2016
Cool down with Kate and Annika around the loop backwards. Starting to get dark so the lights came on. Very pleasant.
Cycling 23:16 [1]
shoes: Cannondale CAAD8
6.587km 19m
Starting to be a bit colder on the way home now. Time to be showering and wearing more warm clothes.
Starting to be a bit colder on the way home now. Time to be showering and wearing more warm clothes.
10 PM
Note
Legs stiff and tired.
Monday Sep 19, 2016 #
Note
Monday - Running, drills, gympa, innebandy.
Tuesday - Club Intervals
Wednesday - Middle SM training in Lunsen
Thursday - Doing an experiment and the same course as on Wednesday
Friday - Rest
Saturday - Plan is to do some of The O'KOM courses over the weekend.
Sunday - As above.
Tuesday - Club Intervals
Wednesday - Middle SM training in Lunsen
Thursday - Doing an experiment and the same course as on Wednesday
Friday - Rest
Saturday - Plan is to do some of The O'KOM courses over the weekend.
Sunday - As above.
5 PM
Cycling 18:08 [1]
shoes: Cannondale CAAD8
5.596km 40m
Actually left quite on time today so a fairly relaxed cycle to Hågadalesskolan. Still sunny and warm.
Actually left quite on time today so a fairly relaxed cycle to Hågadalesskolan. Still sunny and warm.
6 PM
Running (off-road) 18:18 [2] 2.04 km (8:57 / km) +16m 8:37 / km
shoes: Asics Hyper Speed 6 2016
Easy lap of Barkbanan and then drills and strides, Ross taking the lead today. I was concentrating on keeping form and my back straight after I realised that a lot if the legs lifts were causing me to bend it. Useful exercises. I'd love my watch back.
Strength 31:06 [1]
shoes: Addidas indoor
Rockgympa
Similar to two weeks ago but the did the second round of planks at the end. The leg raises from lying down I find just so hard but I can do them which is an improvement. Abs sore at the end.
Similar to two weeks ago but the did the second round of planks at the end. The leg raises from lying down I find just so hard but I can do them which is an improvement. Abs sore at the end.
7 PM
Floor Hockey 45:00 [1]
shoes: Addidas indoor
After some biscuits for Johan's birthday time for some Innebandy. 7 of us this week so one team had subs. We never changed up the teams and just went with it. Good fun, couple of sweet goals and nice saves.
8 PM
Cycling 21:18 [0]
shoes: Cannondale CAAD8
5.581km
Easy home with Gina. Just relaxing on the downhill and spinning the legs.
Easy home with Gina. Just relaxing on the downhill and spinning the legs.
Sunday Sep 18, 2016 #
2 PM
O-training 1:55:51 [1] 8.97 km (12:55 / km) +76m 12:23 / km
shoes: Inov 8 Oroc 2016 2
After a super tasty brunch with some of the club, watching rasmus and albin come first and second in the swedish champs, went to nåsten with Gina. Found some old o-interval maps in the club house and took those. Added the hittaut points and then had a solid 20 control points. Just went slowly and tried to learn a bit better what the features look like here and talk about route choices. Lovely afternoon and a very worthwhile exercise.
Hittaut: bridge going yonder over troubled people.
We were hoping so hard the last one would be a 'w'
Hittaut: bridge going yonder over troubled people.
We were hoping so hard the last one would be a 'w'
Saturday Sep 17, 2016 #
Event: Arosträffen, medel/lång
8 AM
Cycling 19:53 [3]
shoes: Cannondale CAAD8
6.57 km 40m
11 AM
Running (off-road) 14:04 [2] 0.85 km (16:39 / km)
shoes: Inov 8 Oroc 2016 2
Warm up.
Legs felt weird and it took me a while to work out that they were fresh!
Legs felt weird and it took me a while to work out that they were fresh!
Orienteering race 46:09 [4] 4.94 km (9:21 / km) +36m 9:01 / km
18c shoes: Inov 8 Oroc 2016 2
Started slowish to give me time to get into the map. First two went well but then missed three. Big mistake on 4 and my two minute man caught me. I was with him at all the controls up to 15 then but we would take different routes and he would miss it by a little more than me. Some moments of brilliance. 9 was great, 11 I was totally on top of the world. Mostly bad in the circle though and another big time drop on 16 left me very frustrated.
Running (road) warm up/down 10:13 [2] 1.6 km (6:24 / km) +13m 6:09 / km
shoes: Inov 8 Oroc 2016 2
Cool down having a chat with myself about me as an orienteer. Thought about what's been going wrong a bit and came up with two more things. The 2.5m contours and a relatively new compass too.
No excuses still and I'll do some slow orienteering tomorrow to see more.
No excuses still and I'll do some slow orienteering tomorrow to see more.
5 PM
Cycling 39:25 [1]
shoes: Cannondale CAAD8
7.484 km 30m
Afternoon was so nice. First syopped in Enköping with the club for lunch which was great. Some people had 14800% of their daily vitamin B allowance. Back in Uppsala Gina and I went a slightly longer way home cycling to pick up some hittaut points.
Afternoon was so nice. First syopped in Enköping with the club for lunch which was great. Some people had 14800% of their daily vitamin B allowance. Back in Uppsala Gina and I went a slightly longer way home cycling to pick up some hittaut points.
Friday Sep 16, 2016 #
9 AM
Note
slept:8.0 (rest day)
Small bit of tightness in the tendons behind the left knee today. Scheduled rest anyway but I'll get in some rolling and stretching which have been lacking.
Thursday Sep 15, 2016 #
10 AM
Note
slept:8.5
TomTom watch is in the post for a warranty claim. Hopefully that doesn't take too long.
Also had a nightmare that Conor set up a new CNOC DOMA and everyone started using his version because it was so much better than mine. That was pretty terrible.
Also had a nightmare that Conor set up a new CNOC DOMA and everyone started using his version because it was so much better than mine. That was pretty terrible.
5 PM
Running (off-road) 48 0.12 km (6:47 / km) +14m 4:13 / km
ahr:99 max:113 shoes: Inov 8 Oroc 2016 2
The shortest warm up in the history of mankind. Had gotten a lift and everyone else in the car was doing the shorter course so I thought I would have to be quick about getting out and doing my course. I was still first back.
O-training 13:43 *** 1.72 km (7:59 / km) +17m 7:37 / km
ahr:133 max:148 spiked:4/4c shoes: Inov 8 Oroc 2016 2
Went back out to visit 13 and 6 and do them correctly, albeit slowly. Did that and two extra compass through the green exercises. I had a habit of not correcting my direction when my compass was telling me to change it, so I fixed that. Nice to get some confidence.
Wednesday Sep 14, 2016 #
Note
slept:8.5
IOC and Tiomila are the same weekend next year. The problems with living in Sweden. Probably IOC while I'm not on the first team...
5 PM
Cycling 19:56 [1]
shoes: Cannondale CAAD8
6.64km 42m
To the clubhouse.
To the clubhouse.
Running (road) 4:52 0.79 km (6:12 / km) +21m 5:28 / km
ahr:122 max:134 shoes: Inov 8 Oroc 2016 2
Short jog over to the start, wanting to get started ASAP so that light wouldn not be a problem at the end. I led the group along a path and through the forest, wasn't that happy with how the hashed green was marked.
O-training 1:07:44 **** 9.76 km (6:57 / km) +181m 6:21 / km
ahr:152 max:175 spiked:6/16c shoes: Inov 8 Oroc 2016 2
An interesting o-training on the edge of Lunsen with two halves of very different character and no paths on the map. Gina kindly lent me her GPS as she wasn't training today so I was able to have a reasonable quickroute.
Started quite poorly with miss on 1 and my compass work was terrible for 2. Knew I kept drifting right but couldn't really find anything that matched at all until the big open marsh. I had wanted to go as straight as possible...
It got better after that and my line for 3 was more like it though with a little wobble on the way. The small red/blue tapes at the controls were pretty hard to find and I had a lot of misses as a result. I still should be finding the feature first time in any case. Was pretty happy with how I did 6, though maybe could have been a little quicker in the circle and again pretty bad compass on 7. Some woman out for a walk in the forest said something to me here and it was then that I realised that I have fallen into my old habit of trying to orienteer in Swedish. It doesn't work nearly as well as English so I was trying to fix that on the last loop.
The change of character was cool and I felt like I could orienteer here, though still missing in the circle. The huge green area going to 11 & 15 was very wrong on the map and it was actually very runnable. It was getting pretty dark at the end and I had trouble reading the map in the green for 13 & 14. Perhaps should have gone around for 16 but that is influenced by knowing there is a path down there now.
I have to get back to the right language but there were some better signs today. Fun for sure.
7 PM
Cycling 17:26 [1]
shoes: Cannondale CAAD8
6.55km 26m
Cycling home. Not totally relaxed for once and actually tried to cycle a little
Cycling home. Not totally relaxed for once and actually tried to cycle a little
Running (road) 2:42 0.4 km (6:42 / km)
ahr:136 max:164
Even shorter jog back to the car. Rapidly getting darker, I timed it pretty well.
Tuesday Sep 13, 2016 #
5 PM
Cycling 18:03 [1]
shoes: Cannondale CAAD8
6.516km40m
To KG, little late so working a little harder today. Not as many flies about which was nice.
To KG, little late so working a little harder today. Not as many flies about which was nice.
Running (off-road) 12:19 [2] 2.1 km (5:52 / km) +20m 5:36 / km
shoes: Inov 8 Oroc 2016 2
Jog with the club over to the start of intervals. Nice easy pace and a fairly massive group, like 20 people or something. Trying to remember the way back since the map we had didn't cover the route back to the club house.
O-training 38:28 [4] **** 4.54 km (8:28 / km) +32m 8:11 / km
15c shoes: Inov 8 Oroc 2016 2
O-intervals in Nåsten. No tags or anything which made it quite interesting.
Map with no route :(
5 intervals of approx 1km each, though some were shorter. We started in a massive group and the speed was insane. For number 1 I knew what was going on but as far as I could tell everyone missed it and then that suddenly was also me. Stood on a little hill with Oskar for a bit before calling it and just setting off after the train. Was in a nice group for 2 then and kinda could read the map and understood the circle and did 3 nicely. Should have stayed high to the end.
For the second we did a chasing start which had myself, Victor and Olle off first. Got the first grand, nice straight line but followed Victor too far left on the second and when Oskar came past I though it was grand but messed it big time. Went to find the control but that meant I was behind the group which started immediately when I finished.
Understood the map much better on this one, also was in a better train position and got the controls nicely understanding where I was the whole time and actually picking routes. Still behind Johanna Öberg at the end though.
Number 4 I was feeling the effects of the fast start on. Good for the first but tired in the green area and fell off the back of the main group. Got a bit confused and slowed to read the map, not the real point of these intervals. Worked it out and finished just behind Olle.
For the last it was all back together and mass start. Again super fast but managing to read the map and check where we were. Lost the back of Johanna near the end when she went around a hill differently and had to find the control myself but that was fine.
Good fun and insane speed to try and hold onto. Really getting an understanding of the speed needed in the forest. I really want a new GPS though.
Map with no route :(
5 intervals of approx 1km each, though some were shorter. We started in a massive group and the speed was insane. For number 1 I knew what was going on but as far as I could tell everyone missed it and then that suddenly was also me. Stood on a little hill with Oskar for a bit before calling it and just setting off after the train. Was in a nice group for 2 then and kinda could read the map and understood the circle and did 3 nicely. Should have stayed high to the end.
For the second we did a chasing start which had myself, Victor and Olle off first. Got the first grand, nice straight line but followed Victor too far left on the second and when Oskar came past I though it was grand but messed it big time. Went to find the control but that meant I was behind the group which started immediately when I finished.
Understood the map much better on this one, also was in a better train position and got the controls nicely understanding where I was the whole time and actually picking routes. Still behind Johanna Öberg at the end though.
Number 4 I was feeling the effects of the fast start on. Good for the first but tired in the green area and fell off the back of the main group. Got a bit confused and slowed to read the map, not the real point of these intervals. Worked it out and finished just behind Olle.
For the last it was all back together and mass start. Again super fast but managing to read the map and check where we were. Lost the back of Johanna near the end when she went around a hill differently and had to find the control myself but that was fine.
Good fun and insane speed to try and hold onto. Really getting an understanding of the speed needed in the forest. I really want a new GPS though.
Running (off-road) 13:27 [2] 1.92 km (7:00 / km) +32m 6:28 / km
shoes: Inov 8 Oroc 2016 2
Easy jog back. Chatting with Albin about the o-intervals and upcoming races. Solid group all together for the finish. Great fun training, super happy to get to do it.
8 PM
Cycling 20:00 [1]
shoes: Cannondale CAAD8
6km
Really easy home with Gina. Another grand evening. Legs tired enough now. The cycle tracks are so nice for cycling together.
Really easy home with Gina. Another grand evening. Legs tired enough now. The cycle tracks are so nice for cycling together.
Monday Sep 12, 2016 #
10 AM
Note
slept:8.0
Wow, what a week. It won't be like this all winter but I feel like I should keep taking advantage of the opportunity while it's there. Tired at the weekend and need to stay good about sleeping.
Monday - Running, drills, gympa, innebandy.
Tuesday - Albin's Orienteering intervals
Wednesday - Pathless o-training in Lunsen, long character
Thursday - Green area training, thanks club for knowing what I need :p
Friday - Rest
Saturday - A middle in Västerås somewhere
Sunday - Either o-training with Gina or possibly a cycle with Ken.
Monday - Running, drills, gympa, innebandy.
Tuesday - Albin's Orienteering intervals
Wednesday - Pathless o-training in Lunsen, long character
Thursday - Green area training, thanks club for knowing what I need :p
Friday - Rest
Saturday - A middle in Västerås somewhere
Sunday - Either o-training with Gina or possibly a cycle with Ken.
5 PM
Cycling 16:35 [1]
shoes: Cannondale CAAD8
5.64km 40m
Running (off-road) 20:24 [2] 2.63 km (7:46 / km) +14m 7:34 / km
shoes: Asics Hyper Speed 6 2016
Easy lap around Barkbana before drills and strides. In Swedish this week so remembering the words for things. Body tired starting but loosened up nicely.
6 PM
Strength 28:00 [2]
shoes: Addidas indoor
Rockgympa. Certainly felt this. Good tough session and nice and dynamic. Back a bit stiff on the planks and it very quickly warms up in that room but 25 odd people doing strength work. Should keep my water bottle closer to me in future.
7 PM
Floor Hockey 50:00 [2]
shoes: Addidas indoor
Lots of innebandy today. Started with 8 for the first game then down to 6 for the second two so all action all the time. Good fun and hard sweaty work.
8 PM
Cycling 18:32 [1]
shoes: Cannondale CAAD8
5.676km 17m
Sunday Sep 11, 2016 #
Event: DM, stafett, Uppland
8 AM
Cycling 19:50 [1]
shoes: Cannondale CAAD8
6.515km 39.0m
To the clubhouse again. Still a very enjoyable cycle in the sun.
To the clubhouse again. Still a very enjoyable cycle in the sun.
11 AM
Running (off-road) 10:00 [2] 1.5 km (6:40 / km) +13m 6:23 / km
shoes: Inov 8 Oroc 2016 2
Warming before the relay. Feeling decent enough. Didn't have space in my pocket to take my GPS and my spare compass so I left the GPS. I did more warming up after dropping my GPS in my bag.
12 PM
Orienteering race 1:07:52 [4] *** 7.9 km (8:35 / km)
spiked:12/19c shoes: Inov 8 Oroc 2016 2
DM Stafett - last leg.
Johan and David had done decent work to set me out in 5th place with some teams just in front, 10s down on 4th and 30s down on 3rd. 1st & second had a good lead.
TLDR; Dropped >10 mins when there were green areas involved in the legs. Bad race. Need to stay focused when the legs are tired, and not let the legs tire because I made a mistake.
Started ok, up to 4th pretty quickly but that wasn't unexpected. Little wobbly on 1 but got it ok. Had decided to not kill it at the start and try to be more stable and feel like I had more energy in the latter part of the course. I was smooth then as far as 4 reading the map well and understanding everything. Decided on straight for 5. Maybe should have gone right or left but my split looks ok. Hadn't really seen anyone but was still in 4th place here.
It all fell apart on this short leg to 6 then. Was a little left on my line and didn't see the difference between white and semi open. Ran into the green but it still seemed quite white. There were some hills but it felt all wrong. Looked for a re-entrant, didn't find anything so went further. When I reached the next semi-open I though that I had finally reached the green. Didn't really know where I was so more searching for a re-entrant. Eventually realised what was happening and came back but my direction was all muddled up. Then found the other gaffel but the line on my map covered the control location. Stopped and took a breath figured it all out and headed back north to get the control. Poor work, dropping 3:50 or so.
Still I was afraid of the green so went around it for 7. Didn't do that well though and ended up over near 5 going through slow rocky stuff to get there. Used the path a bit and started to feel mentally tired. Compassing from the path to the control just went all wrong again. I kept running where I felt was right instead of actually checking my compass and ended up too far north. All this lost me another 2:40
Still afraid of the green so went around to 8. Got to my attackpoint ok and aimed a little left to follow the path into the control. Hit the hilltop and reckoned I was too far right so started to search to the left!! Brain not in gear. Once I thought about it I turned back right and the control was 25m away or so. Another 1:30
Just had to do some running for a bit but my legs weren't super up for that. Managed but the hill out of the spectator was killer. Kept on the path too long but got the control ok, if hesitantly. There was some downhill to 12 which was nice. I missed that the norther path started in a different place as the line was covering it again and took the wrong path. It worked out ok, but did mean that I met Erik who was making a mistake and lead him in to it. Suddenly we were a group of 4. Struggled up to 13, but kept good map contact and got it well. Erik went ahead but missed it. The L-100 guy got it first and he was moving well. Tried to hang onto him for the leg to 14. It went ok for a bit but the small physical bits of hopping up and down small cliffs and through the rough saw him get away. Erik went further right and suddenly I was alone again in 7th place. Made another mess of 15 though. Compassed so badly. Dropped 1:30 and Erik got it just ahead of me. Kept more left for 16 to avoid the slow marsh but added too much distance. Erik got a gap and I was hesitant into it.
17 was the last nightmare of the day. Went left on the road for some easy running. Cut in when I thought the green ended was too early and I didn't grasp the shape of the hill properly. Spent 2 minutes wandering around before Ulrik came and found it first time.
Didn't want him to beat me. I worked hard up the hill to 18, but it wasn't very fast. Stayed in control and read my map properly though using the features to lead me in to the control and got it perfectly. It was then an easy one to 19 and the finish and I stayed in 8th
Not a good day at the office. I am tired from a week of doing a lot of training but once I made the first mistake I thought about that and then they just kept coming. Got frustrated and lost confidence so was then moving slowly. In reality that slow speed was fairly fine as the area was good underfoot but physical due to the many small hills. Positives though, when I put my mind to it properly the orienteering does work very well. There is still a lot for me to learn and I should probably try to focus on specific things when I'm doing the mid week trainings.
Johan and David had done decent work to set me out in 5th place with some teams just in front, 10s down on 4th and 30s down on 3rd. 1st & second had a good lead.
TLDR; Dropped >10 mins when there were green areas involved in the legs. Bad race. Need to stay focused when the legs are tired, and not let the legs tire because I made a mistake.
Started ok, up to 4th pretty quickly but that wasn't unexpected. Little wobbly on 1 but got it ok. Had decided to not kill it at the start and try to be more stable and feel like I had more energy in the latter part of the course. I was smooth then as far as 4 reading the map well and understanding everything. Decided on straight for 5. Maybe should have gone right or left but my split looks ok. Hadn't really seen anyone but was still in 4th place here.
It all fell apart on this short leg to 6 then. Was a little left on my line and didn't see the difference between white and semi open. Ran into the green but it still seemed quite white. There were some hills but it felt all wrong. Looked for a re-entrant, didn't find anything so went further. When I reached the next semi-open I though that I had finally reached the green. Didn't really know where I was so more searching for a re-entrant. Eventually realised what was happening and came back but my direction was all muddled up. Then found the other gaffel but the line on my map covered the control location. Stopped and took a breath figured it all out and headed back north to get the control. Poor work, dropping 3:50 or so.
Still I was afraid of the green so went around it for 7. Didn't do that well though and ended up over near 5 going through slow rocky stuff to get there. Used the path a bit and started to feel mentally tired. Compassing from the path to the control just went all wrong again. I kept running where I felt was right instead of actually checking my compass and ended up too far north. All this lost me another 2:40
Still afraid of the green so went around to 8. Got to my attackpoint ok and aimed a little left to follow the path into the control. Hit the hilltop and reckoned I was too far right so started to search to the left!! Brain not in gear. Once I thought about it I turned back right and the control was 25m away or so. Another 1:30
Just had to do some running for a bit but my legs weren't super up for that. Managed but the hill out of the spectator was killer. Kept on the path too long but got the control ok, if hesitantly. There was some downhill to 12 which was nice. I missed that the norther path started in a different place as the line was covering it again and took the wrong path. It worked out ok, but did mean that I met Erik who was making a mistake and lead him in to it. Suddenly we were a group of 4. Struggled up to 13, but kept good map contact and got it well. Erik went ahead but missed it. The L-100 guy got it first and he was moving well. Tried to hang onto him for the leg to 14. It went ok for a bit but the small physical bits of hopping up and down small cliffs and through the rough saw him get away. Erik went further right and suddenly I was alone again in 7th place. Made another mess of 15 though. Compassed so badly. Dropped 1:30 and Erik got it just ahead of me. Kept more left for 16 to avoid the slow marsh but added too much distance. Erik got a gap and I was hesitant into it.
17 was the last nightmare of the day. Went left on the road for some easy running. Cut in when I thought the green ended was too early and I didn't grasp the shape of the hill properly. Spent 2 minutes wandering around before Ulrik came and found it first time.
Didn't want him to beat me. I worked hard up the hill to 18, but it wasn't very fast. Stayed in control and read my map properly though using the features to lead me in to the control and got it perfectly. It was then an easy one to 19 and the finish and I stayed in 8th
Not a good day at the office. I am tired from a week of doing a lot of training but once I made the first mistake I thought about that and then they just kept coming. Got frustrated and lost confidence so was then moving slowly. In reality that slow speed was fairly fine as the area was good underfoot but physical due to the many small hills. Positives though, when I put my mind to it properly the orienteering does work very well. There is still a lot for me to learn and I should probably try to focus on specific things when I'm doing the mid week trainings.
2 PM
Cycling 20:00 [1]
shoes: Cannondale CAAD8
6.515km 39.0m
Legs very tired. Had a bit of a die on this cycle home. Very glad for the downhill. Recovered after a fashion and got home to have some fish fingers and then separately ice cream.
Legs very tired. Had a bit of a die on this cycle home. Very glad for the downhill. Recovered after a fashion and got home to have some fish fingers and then separately ice cream.
10 PM
Note
Went to a club BBQ this evening which was pretty fun. Added another 12k to my cycling for the week. Ate meat and played Kubb and got to chat to a few more people.
Saturday Sep 10, 2016 #
Event: DM, medel, Uppland
8 AM
Cycling 18:43 [1]
shoes: Cannondale CAAD8
6.261 km 39m
11 AM
Running (road) 13:00 [3] 2.03 km (6:24 / km) +2m 6:22 / km
shoes: Inov 8 Oroc 2016 2
Warm up, over the the start pinned my number on and then some drills and strides. Legs feeling good, glad of the rest I gave them yesterday.
Orienteering race 45:11 [5] 5.7 km (7:56 / km) +56m 7:33 / km
spiked:15/20c shoes: Inov 8 Oroc 2016 2
LiveLox
Results
Back pocket GPS a little better today but still doesn't show up some of the smaller mistakes I had. I had to increase the distance recorded here in attackpoint!
Overall a decent race. Pushed on a bit at the start, probably too quick and was solid for the first 4. On the way to 5 I looked up though and picked the wrong open hill. Parallel error and dropped about 1:30. Didn't find the control smoothly in the circle then either. After that I got my brain together again and was solid. A few small hesitations and reading the map since I felt tired but still smooth. Looking forward to this relay tomorrow.
Results
Back pocket GPS a little better today but still doesn't show up some of the smaller mistakes I had. I had to increase the distance recorded here in attackpoint!
Overall a decent race. Pushed on a bit at the start, probably too quick and was solid for the first 4. On the way to 5 I looked up though and picked the wrong open hill. Parallel error and dropped about 1:30. Didn't find the control smoothly in the circle then either. After that I got my brain together again and was solid. A few small hesitations and reading the map since I felt tired but still smooth. Looking forward to this relay tomorrow.
Running (road) 6:50 [3] 0.82 km (8:19 / km) +4m 8:08 / km
shoes: Inov 8 Oroc 2016 2
Cool down out to the road and back, making sure my legs don't seize up or anything. Another fantastic day out. Weather in Sweden is the best!
2 PM
Cycling 19:50 [1]
shoes: Cannondale CAAD8
6.705 km 20m
Friday Sep 9, 2016 #
Note
slept:7.0 (rest day)
Tired. Need to keep up those sleep hours. Looking forward to some fun orienteering at the weekend.
Thursday Sep 8, 2016 #
Note
slept:6.0
Back late enough from training, didn't get as much sleep as I would like and tired this morning. Running last leg in the relay on Sunday. Now I just need to get a top.
5 PM
Cycling 9:53 [3]
shoes: Cannondale CAAD8
3.051km 31.7m
Running (road) 7:00 [3] 0.8 km (8:45 / km) +4m 8:31 / km
shoes: Asics Hyper Speed 6 2016
Warm up lap of the little forest in Stabby with Hilda F and we met Johan H half way round. Nice little trail. Upon seeing the forest though I decided to give the shorts a miss and put on some long socks.
Orienteering race 37:43 [4] *** 6.39 km (5:54 / km) +55m 5:40 / km
30c shoes: Inov8 X-Talon 2016
Running (road) 7:12 [3] 0.87 km (8:17 / km) +4m 8:04 / km
Cool down around the same lap as earlierl with Hilda and Anna K.
What an evening though. Like 23 degrees and sunny.
What an evening though. Like 23 degrees and sunny.
Cycling 10:00 [3]
shoes: Cannondale CAAD8
3km 30m
Wednesday Sep 7, 2016 #
9 AM
Note
slept:8.0
I have some DOMS from Monday's strength work.
5 PM
Cycling 19:12 [3]
shoes: Cannondale CAAD8
6.4km 30m
To the clubhouse with gina. Small bit late so not unbelievably easy.
To the clubhouse with gina. Small bit late so not unbelievably easy.
O-training 52:14 [3] **** 6.05 km (8:38 / km) +32m 8:25 / km
spiked:10/16c shoes: Inov 8 Oroc 2016 2
DM Middle training in Sigefora
GPS was in my back pocket as the TomTom totally gave up today. The data is less accurate as a result. I was good at getting to the circles for the most part, but not good in them. Having no control descriptions didn't help. What kept happening was I would reach the edge of the circle and think I should be at the control, kinda forgetting to read the detail into the actual control site. Body felt alright though and I was pleased with how I moved through the terrain. There were plenty of people about and it was fun trying to ignore them/use them as appropriate.
GPS was in my back pocket as the TomTom totally gave up today. The data is less accurate as a result. I was good at getting to the circles for the most part, but not good in them. Having no control descriptions didn't help. What kept happening was I would reach the edge of the circle and think I should be at the control, kinda forgetting to read the detail into the actual control site. Body felt alright though and I was pleased with how I moved through the terrain. There were plenty of people about and it was fun trying to ignore them/use them as appropriate.
Running (road) warm up/down 14:07 [2] 2.34 km (6:02 / km) +13m 5:53 / km
shoes: Inov 8 Oroc 2016 2
Cool down back to the parking with Ken. Nice evening but the sun was certainly setting.
Cycling 20:19 [3]
shoes: Cannondale CAAD8
6.41km 20m
Cycle home with gina. Such pleasant. Dark though. Stopped in the shop to buy pizzas cause lazy.
Cycle home with gina. Such pleasant. Dark though. Stopped in the shop to buy pizzas cause lazy.
6 PM
Running (road) warm up/down 6:48 [2] 1.26 km (5:24 / km)
shoes: Inov 8 Oroc 2016 2
Warm up from the car parking to the start with Belgian Ken. Yes the same Ken as was at the Shamrock on Sheeps head. Super warm and sunny evening. Legs loosened up nicely on this jog, ready for some training.
Tuesday Sep 6, 2016 #
10 AM
Note
slept:8.5
I know I did strength yesterday anyway. Must get a scales.
5 PM
Cycling 20:34 [1]
shoes: Cannondale CAAD8
6.451km 40m
Over to the club house. Windy today. Plenty of commuters about too.
Over to the club house. Windy today. Plenty of commuters about too.
Running (road) warm up/down 26:06 [2] 4.64 km (5:37 / km) +29m 5:27 / km
shoes: Asics Hyper Speed 6 2016
Jog over to the castle from the club house with some people, one of whom was Belgian and another called Albin. No one really knew the best route there. Picked up Lisa (or Elisa, I'm not sure) at some point and then she disappeared again. Lots of Swedish so got a bit of listening practice which was good. Nearly got hit by a bus as I was too far over on the path but it made some kind of noise and scared the bejaysus out of me so I moved.
Running (road) hills 40:34 [4] 6.97 km (5:49 / km) +173m 5:10 / km
shoes: Asics Hyper Speed 6 2016
6x long hill intervals up to the castle.
Started a bit quick but held it together for the first 3. Numbers 4 & 5 were absolute death but I pulled myself together for the last one. I was mostly near the back of the group but the rest weren't that far ahead. Good tough session.
2:24, 2:26, 2:27, 2:35, 2:38, 2:28
A long rest then and 6 of us followed with a "flying kilometre", or in my case a flying 810m as it was really just run for 3 mins. Again I was off the back quickly but held that gap then for the rest of the way. Actually did like 3:07 as I said I would go for slightly longer in order make myself better.
Started a bit quick but held it together for the first 3. Numbers 4 & 5 were absolute death but I pulled myself together for the last one. I was mostly near the back of the group but the rest weren't that far ahead. Good tough session.
2:24, 2:26, 2:27, 2:35, 2:38, 2:28
A long rest then and 6 of us followed with a "flying kilometre", or in my case a flying 810m as it was really just run for 3 mins. Again I was off the back quickly but held that gap then for the rest of the way. Actually did like 3:07 as I said I would go for slightly longer in order make myself better.
Running (road) warm up/down 15:17 [2] 2.35 km (6:30 / km) +19m 6:14 / km
shoes: Asics Hyper Speed 6 2016
Slow jog back to the clubhouse. Enjoyable on a nice evening. Felt good to keep the legs moving.
Cycling 21:40 [1]
shoes: Cannondale CAAD8
6.305 km 20m
Home. Was very tired after that training so quieter and nice casual cycle. Got something in my eye at some point which wasn't very nice. I'm really getting the hang of the cycle lanes, which are very pleasant. There are this great set of lights that detect when cyclists are coming and turn green for the cyclists. Big fan.
Home. Was very tired after that training so quieter and nice casual cycle. Got something in my eye at some point which wasn't very nice. I'm really getting the hang of the cycle lanes, which are very pleasant. There are this great set of lights that detect when cyclists are coming and turn green for the cyclists. Big fan.
Monday Sep 5, 2016 #
11 AM
Note
slept:9.0
Over the sickness from last week. Happy with the training from the weekend. Not happy with my GPS watch battery as it is only lasting about 5 hours of non-GPS use.
Monday - Running, drills, gympa, innebandy. Got some indoor shoes
Tuesday - Hill Intervals with Linne up the castle
Wednesday - Moment OL, ie orienteering training
Thursday - Entire club training
Friday - Rest
Saturday - District Middle champs
Sunday - District Relay champs
Monday - Running, drills, gympa, innebandy. Got some indoor shoes
Tuesday - Hill Intervals with Linne up the castle
Wednesday - Moment OL, ie orienteering training
Thursday - Entire club training
Friday - Rest
Saturday - District Middle champs
Sunday - District Relay champs
5 PM
Cycling 18:00 [1]
shoes: Cannondale CAAD8
5.508km 40m
Over to training. Took a little circular route trying to find the school but it was grand. Busy enough with commuters.
Over to training. Took a little circular route trying to find the school but it was grand. Busy enough with commuters.
Running (road) 20:25 [2] 2.44 km (8:21 / km) +15m 8:06 / km
shoes: Asics Hyper Speed 6 2016
An easy lap of barkbanan which was a very nice loop on a grand evening before some drills led by Ross. Finished with some strides. There was some advice for the strides to stand on your toes and lean forward until you fall. That is then the lean you should do your strides at.
Strength 30:00 [2]
shoes: Addidas indoor
Rockgympa, again led by Ross. I have missed this. Started with some plyo hopping stuff before moving on to core. My core is about as strong as a wet rag it seems. Good fun to have other people around doing it too.
Floor Hockey 20:00 [2]
shoes: Addidas indoor
Guess at playing time. Did 3 teams of 3 and played all others before randomising teams and doing it again. Good craic. I can't remember which is the side I prefer the stick to be on.
7 PM
Cycling 20:00 [1]
shoes: Cannondale CAAD8
6.5km 28m
Went the wrong way at the start. Otherwise a very pleasant cycle home at a cazh pace having the chats.
Went the wrong way at the start. Otherwise a very pleasant cycle home at a cazh pace having the chats.
Sunday Sep 4, 2016 #
Event: DM, lång, Uppland
10 AM
Running (road) warm up/down 9:22 [2] 1.2 km (7:47 / km) +30m 6:55 / km
shoes: Inov 8 Oroc 2016 2
Orienteering race 1:39:19 [4] **** 14.38 km (6:54 / km) +86m 6:42 / km
23c shoes: Inov 8 Oroc 2016 2
LiveLox
Winsplits
DM Lång 12.6 km
Started really well. Really felt confident with my orienteering and my flow. Moving well through the forest. That lasted until number 3 and I started to feel tired heading to 4. Got through that fine though had a miss on 5 as I ha no real attackpoint. Pulled it together and was moving fairly nicely again up to 7 where I caught Ross 4 minutes. Going to 8 I was realising that this was going to be a longer day than the pace I had started with would allow. Ross was still with me at 8 and on the way to 9 I opened my map again and realised I had no clue what to do on the long leg to 10. Panicked ans started planning it but as a result missed 9. Ross ran past me while I stopped and worked it out but dropped time.
Decided on left for 10 and took a drink and my gel. Didn't really execute it properly and was a bit wobbly on the hill. Also spent too much time in the semi-open which was pretty grim. Got the control well though. 11 & 12 were ok but I was tired now. Kept expecting to see Ross come back to me. 13 then was about execution and I didn't do that. Lost track of the hills as the visibility was terrible and I missed with about maybe 1:30. Tried to pick it up again and was ok for 14, small miss on 15 and good on 16 so I was back in the game I though.
Totally bad compassing then though and lost 2:45 on 17 from just not paying any attention to what I was doing. The last loop was just a sufferfest then as I was past the limit of the training I've done. Got the controls but it was stuttery and had no nice flow. My back started to get sore too so more core is needed.
Overall ok. The start bit was great which I was happy with but more fitness needed and just more orienteering practice.
Winsplits
DM Lång 12.6 km
Started really well. Really felt confident with my orienteering and my flow. Moving well through the forest. That lasted until number 3 and I started to feel tired heading to 4. Got through that fine though had a miss on 5 as I ha no real attackpoint. Pulled it together and was moving fairly nicely again up to 7 where I caught Ross 4 minutes. Going to 8 I was realising that this was going to be a longer day than the pace I had started with would allow. Ross was still with me at 8 and on the way to 9 I opened my map again and realised I had no clue what to do on the long leg to 10. Panicked ans started planning it but as a result missed 9. Ross ran past me while I stopped and worked it out but dropped time.
Decided on left for 10 and took a drink and my gel. Didn't really execute it properly and was a bit wobbly on the hill. Also spent too much time in the semi-open which was pretty grim. Got the control well though. 11 & 12 were ok but I was tired now. Kept expecting to see Ross come back to me. 13 then was about execution and I didn't do that. Lost track of the hills as the visibility was terrible and I missed with about maybe 1:30. Tried to pick it up again and was ok for 14, small miss on 15 and good on 16 so I was back in the game I though.
Totally bad compassing then though and lost 2:45 on 17 from just not paying any attention to what I was doing. The last loop was just a sufferfest then as I was past the limit of the training I've done. Got the controls but it was stuttery and had no nice flow. My back started to get sore too so more core is needed.
Overall ok. The start bit was great which I was happy with but more fitness needed and just more orienteering practice.
5 PM
Note
I fixed the CNOC DOMA properly!
Now you can actually upload maps, woop woop. I had done a dumb and the temp folder didn't exist so it couldn't upload the files to anywhere.
Next job is 3drerun integration again.
Now you can actually upload maps, woop woop. I had done a dumb and the temp folder didn't exist so it couldn't upload the files to anywhere.
Next job is 3drerun integration again.
Saturday Sep 3, 2016 #
10 AM
Cycling 40:40 [1]
shoes: Cannondale CAAD8
12.244km 56.0m
Cycle out to Karlsro in Lunsen with Gina. It started to rain just as we left and it Gina got cold. We stopped and thought about not doing it as it was seeming pretty grim. Put on the rain jacket and it stopped raining and then it was a lovely cycle out there. It was mostly on cycle tracks except the last bit was on the road but it was fine. Locked the bikes in some copse then.
Cycle out to Karlsro in Lunsen with Gina. It started to rain just as we left and it Gina got cold. We stopped and thought about not doing it as it was seeming pretty grim. Put on the rain jacket and it stopped raining and then it was a lovely cycle out there. It was mostly on cycle tracks except the last bit was on the road but it was fine. Locked the bikes in some copse then.
O-training 37:36 [3] **** 5.48 km (6:51 / km) +45m 6:35 / km
spiked:14/19c shoes: Inov8 X-Talon 2016
Map
Uploading that map was a right pain. The DOMA is a bit broken and won't take uploads it seems, I could just abscond to the Linne DOMA... (I probably won't)
Nice middle distance training that had been planned by Albin before WOC but I didn't get to do because I lived in a different country. Jogged to one with Gina to check if the tags were still out, and they were which was nice. I did the rest of the course then. Mostly ok but not perfectly clean. When I focused on the details that were leading me into the controls I was fine. Forest was beautiful and it was a very enjoyable training. I was just cruising about taking it in.
Uploading that map was a right pain. The DOMA is a bit broken and won't take uploads it seems, I could just abscond to the Linne DOMA... (I probably won't)
Nice middle distance training that had been planned by Albin before WOC but I didn't get to do because I lived in a different country. Jogged to one with Gina to check if the tags were still out, and they were which was nice. I did the rest of the course then. Mostly ok but not perfectly clean. When I focused on the details that were leading me into the controls I was fine. Forest was beautiful and it was a very enjoyable training. I was just cruising about taking it in.
Cycling 34:29 [1]
shoes: Cannondale CAAD8
12.072km 50m
Cycle home the same way except now we knew the way and where to cross the roads for the cycle tracks. Bit more tailwindy and having a pleasant time.
Cycle home the same way except now we knew the way and where to cross the roads for the cycle tracks. Bit more tailwindy and having a pleasant time.
Thursday Sep 1, 2016 #
6 PM
Running (road) 32:01 [2] 4.88 km (6:34 / km) +45m 6:16 / km
shoes: Asics Hyper Speed 6 2016
On the mend from the cold so an easy exploratory run with Gina. Went up north from our basement to Röbo to look at the lighted trails and along the Linnestig. It was very enjoyable. A solid loop for a tempo with a could of small hills too. Found a second Frisbee golf course and will have to give those a try some day. Came back maximising time in the forest on some little path.