Training Log Archive: roar

Tough week at o-ringen. Need to log it a bit. There was a lot of walking to/from the buses. Gina is off to nighthawk this weekend so I'm alone and need to find something to entertain myself. Will think on it the next few days. Noticed at o-ringen my terrain strength was bad so I want to start doing some strength work again.

Monday: o-training Lunsen
Tuesday: Intervals
Wednesday: o-training Lunsen
Thursday: rest
Friday: am gym
Saturday:
Sunday

Down in Tjäderleksberget, jogged to the start of the training with Vincent, Joey, Rassmus and Cecile. Great evening for some running

Vincent had planned a training, which was actually a training Rassmus had set and I had run last year. No problems for me as remembering any of Lunsen is impossible and no tags/kites this time.

The start went well and I felt really good. Got to 1 first which was kinda mental. I messed up 2 big time the last time I ran this so I tried to be more carful but just drifted right and more right, bringing Joey with me. Ended up under the numbers and couldn't read the map to relocate. Pretty bad. Only did an abridged version of the loops then as I didn't want to be out forever. The part went really well with me navigating properly.
The second long leg I screwed up again though, again coming too far right and finding a crag by 17. Also Vincent punching 17 was pretty helpful. Skipped these loops too and headed back. Hurt myself with a fall at one point near the end but forgot about it after a small bit.

Turns out there was a big fire in the northern part of Lunsen (near Plantskolan probably) so good thing we were so far south. I'll have to add this course to my do again list again.

Jog back with Cecile speculating about how to orienteer in Lunsen.

Warm up to the start with Ken and Lovisa. Another lovely sunny day and took some water on the way up the hill as it was very necessary.

To the start on day 2. Long enough distance but I decided to jog it all today. Met Anders T after the toilet stop so had company for most which was nice. Felt shorter than yesterday. Not as warm either.

O-ringen Day 2: H21-1

The whole plan today was to start slower and more controlled. I messed that up by the start kite! Was feeling really good early on and enjoying moving quick so did that until the first real uphill after passing Eoin Riordan on a track. The rest of the course I suffered around. Except for the downhill short leg to 8 where i went for fastest split. Got 2nd :( No real orienteering issues except some silly things when going slowly, e.g. going straight though the green to 9. The issue with this was more than I banged my foot really badly and had to walk a bit after, though that meant I had some energy for the finish.

It was a beautiful forest I must say and I did have a look around once or twice as the program suggested.

First walk then jog then yikes maybe I'm late run to the start of o-ringen day one. Pretty warm out.

O-ringen Day 1: H21-1

Started kinda hard actually though the splits don't really show that, quick enough on the downhill to 4 I suppose. Suffered later on. Especially uphill to 6. Then was silly on 7, misjudging my distance terribly. Clean after that but was well tired by the end. Punched the second last with a guy and raced him to the finish though he stayed ahead. Fun but hot.

Event: O-Ringen
 

Arms are pretty sore this morning. It was a full body workout yesterday.

Was putting up splits from WOC on AP. Was going to do the relay but decided that the results from leg 3 are such a mess it's a bit nonsense. Everything not relay should be up now though. Apparently sprints and AP don't get on fantastically. Winsplits includes decimals in the time but AP doesn't accept that in xml format so I had to modify some stuff.

In what appears to be a quest to maximise the number of colours on my log, this evening I went to the nearby Parkour gym. Yes, in Sweden's love of outdoor gyms, one of them is specifically designed for Parkour. This involved jumping over things, between things on onto things along with climbing things and swinging from things which was pretty hard work overall. Built up quite the sweat. Good fun though and nice to do something different. I did get hilariously stuck trying to jump over a 10ft high wall where I got my feet over but then my hands slipped so I was just hanging by the knees. Also bashed my shin off a metal bar which wasn't super pleasant..

Jog over to KG first to meet up with the people there and have some extra time outside in the sun. Feeling a bit heavy. Then back to Stadskogen basically the same way, but it also turned out I was the only person who knew the way so good thing I went! Then some drills and strides. Not feeling springy.

2x5mins 3 rest, 2x4mins 2x3mins 2 rest, 2x2mins 1x1min, 1 rest

Well this was humbling. Went mostly to socialise but the body was not playing ball. Well, except for my HR. Highest HR since I don't know when, but I wasn't going fast. At the back of the group pretty much always and had to skip part of the second 4.

Jog towards home with the group, then Ross and Rassmus, then just Rassmus. Seemed to recover pretty well but had a nice lie down on the sitting room floor when I got home. That was good.

Back to some kind of normality for a week. Plan is pretty non existent though. I'll play it by ear. I brought my cycling shoes from Ireland so there should be some cycling. Travelling to O-ringen on Saturday and day 1 is Sunday.

Since it was sunny, I now have my cycling shoes and I don't have WOC to train for in the immediate future, I broke out the road bike. Decided on a lap of Lunsen to go to some new places. Absolutely fantastic tailwind in the beginning, though it was a little swirly at times.
Turning off the main road the road was a little more rolling so the speed dropped, though I did put some effort in on the little hills. Couple of other cyclists going the other way and passed a pair of roller skiers too. Was a little unsure at one junction and stopped to check the map which cost me on the average speed.
After this was a serious headwind and it wasn't until I got into the shelter of Lunsen forest that I got some speed up again. Decided to push Dag H, so took some speed down the hill to the bridge and then time trialled up the hill. Pretty tough that was.
Good fun and a nice change from running. Some company would be nice for the headwind parts perhaps.

Apparently I messed up booking our flights home and I was on a different one from Gina. That meant I had a 4 hour wait in Dublin Airport as two separate lifts to the airport was not a thing. Very tired then for the day and had a lazy afternoon watching TV because we could.

Lap of Glendalough with Regina, Ruth & Don. Started up Camaderry the steep way and around anti-clockwise. Very enjoyable. Actual moving time 5 hours. It was not very high intensity and I forgot my HRM.

Nice leisurely day out. Sun was there in patches but pretty windy on the ridge the whole day. Shorts and fleece mostly as the rain looked like it might come a few times but never did. There was a hilarious incident where Don followed me through a bog and tried to use my footsteps but he got properly stuck. Had to do a whole team rescue operation as he was in deeper than the knee with both legs.
Raced with Gina for most summits so there were some sprints thrown in for good measure. Don got the jump on me on one when I wasn't paying attention, but then there wasn't any cairn so it wasn't a real victory for him. On the last I was held back so also carried Ruth up the hill. That was very hard.

Have been taking it super easy this week. Few nights having some drinks with friends and catching up with people in Ireland. Met up with Johnny yesterday and had a chat about the WOC build up, how it went and what next.

Short term, the plan is to take a training break now until September. That is still do stuff and I should be ready to do 80k a week in September but do whatever I feel like rather than having a committed structure. Then I'll get into proper training. From that perspective I don't think it makes sense to do the SHI.

Long term, I'm looking at WOC 2019 in Norway.
For the next year, important races will be:
25manna 2017
Tiomila 2018
IOC - Yes I think IOC and not EOC, in order to save up holidays to go on a trip with what next summer should be my new wife.
Jukola 2018
WOC 2018

Busy day. Won't get out for a run.

Easy morning run around Rathmines and Harold's Cross. Felt pretty rough really but it was very nice to get out before it started classic Dublin drizzle pretty much as soon as I got back. Hills seemed way harder than they should and I got a head rush after one set of lights. Need more water and sleep.

Day 2 of post WOC rest and probably the last total no running one? Up at the 4am again this time to fly to Ireland where I spent the day in Comer. Nice to just put the feet up a bit and relax, though some more sleep might be nice.

Travelling all day basically. Though breakfast was super late, until 11 in the hotel. Then drive to Riga to fly to Stockholm. Small bit rough in the morning after the banquet but not too bad. The "drive through" McDonald's at 04:30 really helped I think.

Started my warm up just before Niall came through the spectator and headed through for GPS. Happened to be nearby when some official told us there was a mass start at 13:45. Yikes, luckily I was 5 mins into the warm up and had 15 mins before the start so it worked out ok but I got lucky. The usual running and then some drills and strides. Felt heavy though but put it down to the horribly sandy ground.

WOC Relay Leg 3

Started at what I thought was a steady pace but seemed to drop everyone else straight away. From my middle analysis I was going straight and that worked pretty well at first, getting 1 excellent. Didn't know I was leading the train for 2 but knew I was ahead going to 3 & 4 in the open. Miscounted slightly on the way to 5 but held direction ok and was able to use the big features to get me back on line and into the control, though maybe not with top efficiency. Miss on 6 then when I followed tracks and couldn't see the control behind the bush.
Heard someone behind heading to 8 who turned out to be Turkey and he destroyed me up the hill. Japan and Portugal caught me then through the arena passage as my legs were failing to respond after the hill. Took a sip of water and threw some over my head before taking my emergency gel as my body seemed to be not great.
Portugal made a mess of the next one and I caught back with Turkey while Japan also missed. Tried to stay with Turkey's speed but he got away through some green and Japan went around it. I was solo then and got a little nervous but kept a good line and got 12 well. Japan had a gaffle and hit 13 just behind me. We were together heading to 14 and I could see he was faster but orienteering less well than me. Swapping places to 15 and then the speed went up. I kept close to the line but lost the elephant track through the green he went around and I came out on the road well behind. Opted for straight, reckoned it was my opportunity if he messed it. I gained time but not enough to get within visual range and I never saw him again, though I didn't know if I was in front or not until the end.
Tried to keep the finish tight and was moving ok actually after 15. Slight bit of extra distance on 19 but it was ok and then the run in.

Pleased enough with this run. I think I had a really good technical performance in what was a super tricky (and fun!) area. Physically I felt I lacked power which is probably not surprising after the long.

Suuuuper relaxed day. Making sure the batteries have maximum charge before tomorrow. Did some stretching at some point and really ready for last leg tomorrow.

Easy around the middle model.
Started off feeling rough. Hard to move the legs at all but after about 5 mins I was feeling better. Took a second to remember 1:10000. After 15 I was flowing beautifully and by the end I felt great. Stopped at the perfect time. Much whiter forest and it was really enjoyable.

Pre WOC Long warm up. Little lap on the warm up map before drills and strides. Felt like I got this right. Power seemed good in the jumps and I got quite warm as the sun came out.

WOC Long 59th

2drerun. The link text is absolutely horrific.

I was in a great place mentally and really ready for this race. After IOC and selection races I wasn't sure that I would be up for it physically but after working with coach Jonny I felt I had made good progress and was in a position where I could race most of this.

Started ok, knew there would be a long leg to 2 from the descriptions and tried to look at it going to the start kite once I saw 1 was easy enough. Think I picked a good route, very similar to Olav but it wasn't the safest and I was a bit wobbly into the control, losing some time (maybe 1 min?) going via 3. I caught my 2 and 4 min men at 2 though and took my first gel so that was a nice confidence boost. Had been to 3 so had no problems but I was caught 4 mins by an Australian at 3 too. My 2 min man hung with him and I stayed for a bit but by the road they were gone. Chinese guy sprinted past me up a hill on this track.
Wasn't that sure what to do for the last bit and picked straight. Top guys did this again which is nice to know. Straight to 5 then and took my second gel at whichever of these controls had drinks. The short controls were grand, just straight compass while I picked left and around to 8. When I did get to this road my legs didn't really want to pick up the pace. I tried and moved ok for bits but as I got into the forest I started to feel a bit weird in my stomach. Put it aside while I focused on getting 8, which I did quite well. Decided another gel was not a good idea but went for a sip of water. As soon as I swallowed I got a fierce stomach cramp and bent over in agony. It went away after about 10s but signs were bad. Little but unfocused to 9 but got it ok. Missed the safer path around to 10 as a result though and lost my line in some green, dropping 45s looking for it. My speed was dropping now and while I got 11 fine, had two guys come past me to 12, one of them started 2 mins behind me so he seemed like he could be close to my ability. I stayed with them a bit on the down but in the marsh I stood on a tree that broke, tore my trousers, destroyed my shoe and left me draped over another log with my head and feet submerged in marsh.
Then the next phase began; survive. The hill to 12 was brutal but upon receiving my new map I got a burst of energy seeing there wasn't actually that much left and went straight for 13 which was a good choice. Straight for 14 and I was going ok until the big climb to 14. My shoe was being annoying with the sole flapping but I ignored it, thinking the first aid at 14 would have tape. They didn't so I just tore it off. Caught the South African Michael Crone, then in the forking. I was not confident this time round, with some wobbles and hesitation and probably lost another minute. Having company brought me some energy though and moved ok to 18 and 19. Was still ahead until the big hill to 20 where he ran away. Could still see him in the fields then. Little bit left on 20 but fine. 21 was scary with the green but I made it easy and caught the Crone again. We had a great conversation at 21 which just consisted of the f word said with varying degrees of intonation and stress. It lasted shorter this time as he ran away once we had made the choice to go left.
Having already been in survival this run through was the end. Ruth offered a gel and I took it as I felt I needed something. Was nearly stopped going up the hill and had no idea what was happening really. Reached a downhill flight of stairs in the forest once out of sight and just couldn't do them. Had to stop for a second. After I got going and was nearly to 23 I started cramping with my left hamstring not playing ball. This loop was just horrible. I made it though and got up the hill a second time to collapse over the line.

Orienteering was good. I have to be pleased with that I think. My routes were a lot of the time the best ones or close to it for the top guys. Maybe for me going around would be better but I'm not sure. I was silly with the gels. I assumed that the drinks would be every 25 mins for the leaders, thus about 30 mins for me. At 5 I was after having two gels in 50 mins which was too much for me and I kinda paid for it later on. The shoe was annoying but there wasn't anything I could do about that. The fall would have wrecked a brand new pair I think. The aftermath was rough, very rough. Stopping twice on the drive home, 1st to get sick and second for an emergency toilet stop. Eventually I managed to eat dinner and start preparing for the relay.

There is work to do, but I can take a lot of positives. I had confidence in me and was not hugely nervous before the start. Another winter of training in Sweden, this time being a bit more sensible with a coach and I should be in a very strong position. Now the relay!

Men Long - Splits

Long model. After days of being not great the question was how would my body deal. For the orienteering I was good, legs a bit heavy on some hills but that's not new. Solid technically except for 2 where the marsh was about 5 times bigger than on the map. The yellow fields were long grass but some parts were cut and those were fast if you happened to use them. At the end I did 4 strides to check the top end. They weren't as comfy as I like and I had to work a bit but felt I was good to go for the long. Excited!

Hr back to close to normal. Feel much perkier altogether. Moving my eyes too quickly still feels a bit sore at times so now just need to decide whether to run today or not.

Wooo! Back Running again and it felt really good. Little sluggish at the start but warmed up into it extremely nicely.
Took a sprint map and ran around that as a tourist activity.

At least, I spent 10 hours in bed. Not all sleeping. A bit better today, no temperature but it hurts to move my head around too quickly. Think I should be ok to do the model on Monday.