Training Log Archive: roarIn the 30 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
Running (off-road) 16:32 [2] 1.78 km (9:18 / km) +58m 8:00 / km
shoes: Inov8 ORoc 2017
Orienteering 1:49:23 [4] **** 14.41 km (7:35 / km) +403m 6:39 / km
spiked:17/24c shoes: Inov8 ORoc 2017
Routegadget
First IOC podium which is nice. Solid enough race technically and again gave it what I had physically. Caught sight of Hugh early which was something to aim for. Happy with the result as didn't have more on the day. Speed still to come.
Comments
In contrast to last year, at 11 I was +11:33 and at the finish I was +11:13. So I fixed the problem of dying at the end, but replaced it with being too slow at the start. A mostly downhill finish helps me I suppose.
Running (road) 15:38 [2] 1.22 km (12:50 / km) +42m 10:57 / km
shoes: Inov8 ORoc 2017
Saturday Apr 29, 2017 #
Running (road) 10:07 [2] 1.36 km (7:28 / km) +7m 7:16 / km
shoes: Inov8 ORoc 2017
Orienteering 38:02 [5] ** 5.74 km (6:38 / km) +258m 5:25 / km
spiked:18/19c shoes: Inov8 ORoc 2017
Routegadget
Gave it all that I had from the start which just was nowhere near enough. Could see Neil heading to 5 on and off. 9 was a hugely disappointing control as you could see it from 8. Neil slowed into 12 which helped me there and I caught him at 14 which was probably the hardest control on the course. Silly mistake on 15 not seeing the re entrant under the circle dropping 45s and Darren caught me 6 minutes and Shane 3. Hung on as much as I could to the finish but didn't even really manage that with Neil pipping me to the finish.
I've kind of known training hadn't being going perfectly but part of me thought that it was just that I was assessing myself in Sweden. This was a bit of a wake up call in that sense and it is passed time to work out what's been up. The theory was overtraining and the feelings today after 3 days rest suggest that might be right. Annoying to have lost my HRM as my heart was the muscle that I felt was the limiting factor today which is a change from recently. Actually it was quite sore at the end but I don't think in a bad way.
Running (road) 11:11 [1] 1.07 km (10:29 / km) +3m 10:22 / km
shoes: Inov8 ORoc 2017
Friday Apr 28, 2017 #
Note
slept:7.5 (rest day)
Thursday Apr 27, 2017 #
Note
slept:8.0 (rest day)
Wednesday Apr 26, 2017 #
Note
slept:8.0 (rest day)
Tuesday Apr 25, 2017 #
Running (road) 15:13 [2] 2.15 km (7:05 / km) +13m 6:53 / km
shoes: Inov8 X-Talon 2016
Running (road) 7:49 1.71 km (4:35 / km) +13m 4:25 / km
shoes: Asics Hyper Speed 6 2016
Original plan was to do 4 or 5. Felt good, in with Hilda and Moa, just behind Ross. Ground was very slippery with the hail/snow. Tightness in the upper right hamstring so I decided to leave it at 2. Intervals were mostly for the brain anyway.
Running (road) 15:47 [2] 2.59 km (6:05 / km) +25m 5:49 / km
shoes: Asics Hyper Speed 6 2016
The cycle home was a bit rough.
Monday Apr 24, 2017 #
Note
slept:8.0
Monday - easy run + drills, gympa
Tuesday - intervals. The program says 6x3mins is a short session. I'd think of doing 5
Wednesday - Option of more training in Fiby. Probably skip that and go for 15-5-5-15 style tempo
Thursday - Flying to Dublin via Stansted which takes most of the day. There's time for something short in the morning
Friday - driving to Galway directly after work. 2 days rest isn't a terrible thing
Saturday - IOC Middle. Since the start is late might go for a really short really easy one in the morning if I feel like it is needed.
Sunday - IOC Long
Monday - IOC Relay
Cycling 14:38
ahr:134 max:150 shoes: Serious Rockville
Strength 23:18
ahr:104 max:215
Strength 31:08 [1]
Sunday Apr 23, 2017 #
Running (off-road) 10:30 1.49 km (7:02 / km) +12m 6:46 / km
ahr:131 max:146 shoes: Inov8 ORoc 2017
Orienteering race 31:00 5.07 km (6:07 / km) +37m 5:54 / km
ahr:160 max:169 spiked:8/9c shoes: Inov8 ORoc 2017
Livelox
Winsplits
Showed up on the day and decided on the shorter of the full difficulty open courses as a nice 30 mins of orienteering. Same course as Gina who had the objective of beating me on any one split so I had to make sure there were no big mess ups. Interesting long distance character on a short course. Really tidy orienteering from me and good movement in the legs. 5 is the only one I'm disappointed with really, just getting slightly ahead of myself and over reading where I was. Not too tragic in the place where it was but something to watch out for. I learned to really trust my compass in those situations last weekend but didn't quite do it there today. Otherwise concentration and process were good and pleased with myself. Sneaky victory too, though anything less would be dissapointing :p
Running (off-road) warm up/down 7:04 1.05 km (6:45 / km) +2m 6:41 / km
ahr:121 max:133 shoes: Inov8 ORoc 2017
After sitting down I got dressed and shortly there was a wall of white progressing over the fields. It then hailed pretty seriously for an hour or so.
Saturday Apr 22, 2017 #
Running (off-road) 1:09:41 11.74 km (5:56 / km) +262m 5:20 / km
ahr:141 max:173 shoes: Inov8 X-Talon 2016
Friday Apr 21, 2017 #
Note
slept:8.5 (rest day)
Thursday Apr 20, 2017 #
Note
slept:8.0
Running (road) warm up/down 7:31 1.21 km (6:14 / km) +13m 5:55 / km
ahr:120 max:130 shoes: Inov8 ORoc 2017
O-training 40:56 **** 5.19 km (7:53 / km) +35m 7:38 / km
ahr:150 max:165 spiked:13/14c shoes: Inov8 ORoc 2017
It was a strange orienteering as I spent a lot of time in the control circle, checking the control really was on the right feature and the right side of the feature as well as the code. How I approached this was to also use this slow time to look at the next leg and try and do the between controls part quickly. I warmed up quickly and switched the buff from neck to wrist on the way to number 1. Mostly good orienteering though a swing or two, e.g. on 2 and 13. It's always nice to run somewhere new but this was a beautiful area with great running up on the hill tops.
Wednesday Apr 19, 2017 #
Note
Running (off-road) warm up/down 5:35 0.55 km (10:05 / km) +11m 9:10 / km
ahr:115 max:140 shoes: Inov8 ORoc 2017
O-training 50:43 **** 7.22 km (7:02 / km) +54m 6:46 / km
ahr:161 max:170 spiked:11/12c shoes: Inov8 ORoc 2017
Livelox
I was good today. Maybe not excellent but certainly good. Did the medium course but started in the mass start with the guys doing the long as they had the same first few. That went well and I felt like I had some legs at the start. Love got a gap early, though could still see him heading to 3. I was with Josef and someone else until 4. Pretty happy with my orienteering here nice and accurate. Wasn't happy with Josef's line for 5 and I was right as they had a different control. By myself then and went a little left so I never really saw any of the things I was looking for. Could see the green coming up and then hit an open hill with a cairn on it. Took a little bit too long to find myself standing on that hill but took the control nicely from there. Caught up with Julia going to 6 and passed her for 7. The marsh was heavy here so I decided to go around it a bit on 8 and then epic compass. I read nothing until the semi-open. Nicely in then. Bit hesitant on 9 and the legs were not feeling full of energy here. The marsh seemed very green and anyone else around was going much further north. Trusted myself and continued. Was unsure about the choice for 11. I think around probably wasn't better as the stoney ground was really slow. I was happy with how I took the control though, using the contours to lead me in. DIdin't find the kite on the rock though and looked at the other ones. It was on the ground beside the wrong rock. Took the runnability options to 12.
Nice. Very enjoyable evening.
Running (off-road) warm up/down 8:50 1.25 km (7:05 / km) +26m 6:25 / km
ahr:129 max:140 shoes: Inov8 ORoc 2017
Tuesday Apr 18, 2017 #
Note
(rest day)
Monday - Kolmårdskavlen, done
Tuesday - rest
Wednesday - Tiomila trianing in Tjäderleksberget.
Thursday - Testrun D21 for Saturdays competition which I won't run
Friday - easy run
Saturday - ?
Sunday - ?
Note
Monday Apr 17, 2017 #
Orienteering race 1:17:54 [4] **** 10.77 km (7:14 / km) +97m 6:55 / km
spiked:18/21c shoes: Inov8 ORoc 2017
Results
LiveLox
Annoyingly, no splits for this either.
Got to run a first leg which I wasn't super excited about before the start but then decided it would be good for me. Felt alright warming up but once the start went the pace was high. Still a bit snowy but not as much tracking as the past two days and a few times I had to plough. I was off the back of the group on the way to number 1 already but a lot of people messed up their gaffel so I caught some back up. They all ran away on the way to 3 though. Again some people making mistakes on 3 and 4 so I wasn't totally alone and there was then a group of 3 going across to 5. Me, an Ärla guy and a fella that looked about 16. Got pulled to the wrong gaffel on 6 but it wasn't the end of the world. Legs were feeling heavy going up to 7 and decided on the path to 8 as a result. Maybe didn't do the end perfectly but it was the right choice. 9 was a mess. Couldn't work out the features and the knoll I visited a number of times had a huge crag in front of it. Eventually went to the top to figure it out. Annoyed about this.
Was clean enough after though not moving brilliantly. Bit hesitant in the middle of 15 and was very alone in the forest. Last loop was tough and tricky. Had a bit of a fall down the crag to 19 but wasn't too sore. A guy appeared about 30s front of me going to the last so I worked a bit towards him.
Not a full team so no overall result.
Running (off-road) warm up/down 19:41 [2] 2.2 km (8:57 / km) +42m 8:10 / km
shoes: Inov8 ORoc 2017
Running (off-road) warm up/down 9:49 [1] 1.16 km (8:27 / km) +24m 7:39 / km
shoes: Inov8 ORoc 2017
Sunday Apr 16, 2017 #
Orienteering race 39:52 [4] *** 5.73 km (6:58 / km) +86m 6:28 / km
spiked:18/20c shoes: Inov8 ORoc 2017
Splits
Livelox
Relaxed before the race even though I had quite a long wait in the arena and got a bit cold. A cup of tea and a kanelbulle about 45 mins before warming up helped with that a lot. It was quite snowy and I was a lateish starter so it was pretty tracked up, however I did really feel like I was understanding the map and the ground. Started agressively enough but probably should have gone over the top for 1. 5th on the split to 2 was the best it got for the day. It showed as I was a bit on edge going to 3 having to work on holding my direction and wasn't smooth over the hill top. 4 was easy. I got stuck on an elephant track going to 5 and was too far left. Could see the massive crag up the hill so went to that, even though I wasn't totally confident which crag it was. Once up all was clear. The next bit was good, and really excellent balance between running and map reading, right on the correct side of the line and understaning when the modify the speed. That lasted until 15. On the way to 16 I looked left and saw this huge hill so though I was further south. Turns out I'm just not used to 5m contours! Was on edge near the end then too and really had to work to keep my line for 17. Not so good on 18 and missed it but the path brought me back quickly before pushing hard for the finish.
More like what I can do. Legs not super brilliant but ok. Snow was tough if you went off line but really fast in the elephant tracks. Great fun!
Running (road) warm up/down 16:18 [1] 0.69 km (23:33 / km) +19m 20:43 / km
shoes: Inov8 ORoc 2017
Saturday Apr 15, 2017 #
Running (off-road) warm up/down 11:02 [2] 1.37 km (8:03 / km) +5m 7:55 / km
Orienteering race 1:18:45 [4] *** 11.51 km (6:51 / km) +257m 6:09 / km
spiked:23/26c slept:7.0 shoes: Inov8 ORoc 2017
Results
LiveLox
Annoyingly forgot my HRM for the weekend.
In the mini mass start where I got a nice position in the mass start and had my goal of doing the Orienteering process today. Due to the snow it was pretty tracked up, and i was last leg so mostly finding controls was not difficult. I did get the wrong gaffel once (23, from an earlier leg) and had some wobbling in the green but mostly it was hammering. Legs weren't brilliant on the hills but I got moving well on some of the flatter parts I think. No splits so hard to say. I had fun anyway. Thought that around for 7 might not be the best but looking at livelox all the fastest splits were around. Straight looks like it could have been faster for 20 though.
Running (off-road) warm up/down 7:25 [2] 1.09 km (6:48 / km)
Thursday Apr 13, 2017 #
Note
slept:8.0
Running (road) tempo 44:39 8.33 km (5:22 / km) +69m 5:09 / km
ahr:143 max:172 shoes: Asics Hyper Speed 6 2016
Wednesday Apr 12, 2017 #
Strength 1:12:21 [1]
shoes: Addidas indoor
6min row warm up
Deadlifts 3x3 95kg
Lat pull downs 3x3 55kg
Squats 3x3 80kg, 70kg, 75kg - will try a low bar technique next time as my back had a hard time with this
one arm rows 3x15 12kg
calf raises 3x3 100kg
box jumps 2x5, 1x10
core
Running (off-road) warm up/down 9:15 0.92 km (10:04 / km) +21m 9:02 / km
ahr:114 max:151 shoes: Inov8 ORoc 2017
O-training 1:14:41 **** 8.53 km (8:46 / km) +12m 8:42 / km
ahr:143 max:169 spiked:19/22c shoes: Inov8 ORoc 2017
Lunsen is lovely, if a bit wet in a few places. Started solo and was caught by the last group of guys on the first interval. Started the second with them for a bit but dropped off the pace quickly enough. I caught up with the ladies then so I did the rest with them. Started hard on the 3rd and was very hesitant on 6. Should have gone much more left. Then on 7 lost all confidence about half way. Hilda missed it in the circle so I caught up and was more agressive over the hill to get back first. We then spent a while waiting for Kate as we were worried she might have hurt herself but she had gone back to the cars. First to 1 on the 4th but Johanna was strong on this and took the lead for the middle two. I was in 4th but realised we were too right so broke left and got it ok. Started strongly on the last one and was very clean and fully focused until 16. Got the the feature but didn't see the kite as it was getting dark in the forest. Ran a lap around the hill while everyone passed me out. They were out of sight by the time I got it and had no chance of chasing back on.
Good fun. Much more interesting racing against people than hanging on for dear life at the back of the group.
Running (off-road) warm up/down 3:16 [2] 0.49 km (6:42 / km)
shoes: Inov8 ORoc 2017
Tuesday Apr 11, 2017 #
Running (road) warm up/down 24:55 3.92 km (6:22 / km) +38m 6:04 / km
ahr:126 max:157 shoes: Asics Hyper Speed 6 2016
Running (road) hills 29:55 4.62 km (6:28 / km) +232m 5:10 / km
ahr:142 max:172 shoes: Asics Hyper Speed 6 2016
Running (road) hills 57 0.17 km (5:26 / km) +29m 2:58 / km
ahr:141 max:163 shoes: Asics Hyper Speed 6 2016
Running (road) warm up/down 20:20 3.0 km (6:46 / km) +26m 6:29 / km
ahr:126 max:165 shoes: Asics Hyper Speed 6 2016
Monday Apr 10, 2017 #
Note
Monday: short and easy + gympa
Tuesday: hill intervals
Wednesday: am gym, pm o-intervals in Lunsen.
Thursday: am easy run, pm tempo
Friday: pm run to + climbing with Gina
Saturday: Stigtomtakavlen - last leg, 9.5 km
Sunday: Kolmardsmedeln (middle)
Running (road) 25:27 2.3 km (11:04 / km) +14m 10:44 / km
shoes: Asics Hyper Speed 6 2016
Strength 32:29 [1] 1.63 km (3.0 kph)
shoes: Asics Hyper Speed 6 2016
Sunday Apr 9, 2017 #
Running (road) warm up/down 24:13 3.14 km (7:43 / km) +17m 7:31 / km
ahr:126 max:152 shoes: Inov8 ORoc 2017
Orienteering race 42:05 **** 6.31 km (6:40 / km) +25m 6:33 / km
ahr:161 max:168 spiked:17/19c shoes: Inov8 ORoc 2017
Running (road) warm up/down 10:09 1.06 km (9:36 / km)
ahr:109 max:124 shoes: Inov8 ORoc 2017
Saturday Apr 8, 2017 #
Running (off-road) warm up/down 18:41 2.28 km (8:13 / km) +15m 7:57 / km
ahr:122 max:153 spiked:1/1c shoes: Inov8 ORoc 2017
Orienteering race 2:46:51 **** 22.53 km (7:24 / km) +51m 7:19 / km
ahr:149 max:175 spiked:28/37c shoes: Inov8 X-Talon 2016
Splits
Livelox - my new laptop is probably good enough to run Windows and Quickroute in Virtualbox so should be able to upload those in the future.
Started well, got 1 cleanly. Started well on 2 but went off line closer to the end of it and missed. Already started to feel tired and the HR slowly dropped for the rest of the course. Was clean then as far as 7 but wobbly on 8 again. Lost a chunk of time on 9, just missing it but the area was super vague and it took ages to to work it out. Two good controls again on 10 and 11 but made another mess of 12. The linear marshes were super huge and confused me so much and I misinterpreted them several times. Got myself around the loop okish but 15 was another miss. Map turnover at 16
And there was so much left. Bad compass on 18 and I missed it quite a lot for a short leg. My back started to get sore at this point and I was really struggling to run and had to walk a few bits. Got 19 but not quickly. From here on it was a real struggle. Had to work really hard to move and reading the map started to take a lower priority which didn't work. Then I headed to 27 instead on 25 on the butterfly which was a massive time loss. Really considered going home a few times. When I did eventually reach 27 the correct time I read the code for 25! Ran away from it like 50m before realising. Got myself around anyway but the last loop was pretty rough. Not too pleased.
Friday Apr 7, 2017 #
Note
(rest day)
Of note is that I went through Stockholm at about 1400 which was about an hour before the lorry tragedy. A little scary.
Upon arriving I went looking for a shop for food and because i forgot sheets. Had a nice explore of town and luckily only got food as i found the sheets when i got back
Thursday Apr 6, 2017 #
Running (road) 52:47 [3] 10.3 km (5:08 / km) +18m 5:05 / km
ahr:144 max:173 shoes: Asics Hyper Speed 6 2016
Wednesday Apr 5, 2017 #
Note
(rest day)
Tuesday Apr 4, 2017 #
Running (road) 16:36 2.46 km (6:45 / km) +1m 6:44 / km
ahr:100 max:157
Running (road) intervals 30:07 6.0 km (5:01 / km) +20m 4:56 / km
ahr:160 max:175 shoes: Asics Hyper Speed 6 2016
First one was good but it went downhill from there
Running (road) 11:23 [2] 1.79 km (6:22 / km) +7m 6:15 / km
shoes: Asics Hyper Speed 6 2016
Monday Apr 3, 2017 #
Running (road) 22:07 4.04 km (5:28 / km) +16m 5:22 / km
ahr:134 max:165
Strength 17:53
ahr:112 max:147
Sunday Apr 2, 2017 #
Running (road) tempo 1:37:04 20.01 km (4:51 / km) +102m 4:44 / km
ahr:148 max:167 shoes: Asics Hyper Speed 6 2016
Back to 4:30 then and 3k at that before topping up to 20 going home. Successful morning.
Saturday Apr 1, 2017 #
Cycling 1:07:00
ahr:102 max:135 shoes: Serious Rockville
Cycled first to KG to get some kites and then on to Hammarskog where they needed to be put out. Overcast and a bit damp but not raining and quite warm so it was actually nice enough. Stayed on the roads except the last bit was kind of a gravel trail which was a little fun in places.
O-training 1:45:46 6.68 km (15:51 / km) +12m 15:42 / km
ahr:116 max:150 spiked:23/26c shoes: Inov8 X-Talon 2016
Cycling 48:47
ahr:118 max:144 shoes: Serious Rockville
Home from Hammarskog. Ate my marshmallows on the first bit and then had a nice downhill. Looked at going through the Horse Riding centre but didn't really find a way through. For fun then I went up Hagadalen instead of the road because why not. Sun came out by the end and I got pretty warm. Nice day out.