Training Log Archive: roarIn the 7 days ending Mar 1, 2017:
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Wednesday Mar 1, 2017 #
11 AM
Running (road) warm up/down 7:33 1.32 km (5:43 / km) +26m 5:12 / km
ahr:145 max:164 shoes: Inov8 ORoc 2017
"Jog" up the road with Ken and Niklas and Simon caught up at the end. Felt rough but got better as I went on.
O-training 7:25 1.24 km (6:00 / km)
ahr:152 max:162 shoes: Inov8 ORoc 2017
O-training 58:22 **** 6.9 km (8:27 / km) +195m 7:25 / km
ahr:144 max:165 spiked:17/20c shoes: Inov8 ORoc 2017
O-intervals with Ken and Niklas.
I was pretty good as long as there was not too much uphill. I did a silly thing resetting my watch so I could do laps so had to do a strange thing with the quickroute. 2nd on the first one. Mistake on 6 put me down a bit on the 2nd. Lost tons of time up to 10 but Niklas missed on 12 so 2nd again. Massive mistake on 14 was stupid. Just didn't even look at my compass. Was pretty wrecked but no excuse. Pulled it back on the last one after the fog rolled in, made it quite special) and went straight for 19 when the others went left. 2nd again.
Good fun on a damp misty morning but was not looking forward to putting on the same trousers again this afternoon!
I was pretty good as long as there was not too much uphill. I did a silly thing resetting my watch so I could do laps so had to do a strange thing with the quickroute. 2nd on the first one. Mistake on 6 put me down a bit on the 2nd. Lost tons of time up to 10 but Niklas missed on 12 so 2nd again. Massive mistake on 14 was stupid. Just didn't even look at my compass. Was pretty wrecked but no excuse. Pulled it back on the last one after the fog rolled in, made it quite special) and went straight for 19 when the others went left. 2nd again.
Good fun on a damp misty morning but was not looking forward to putting on the same trousers again this afternoon!
3 PM
O-training 1:28:40 **** 9.74 km (9:06 / km) +415m 7:30 / km
ahr:133 max:154 spiked:16/19c shoes: Inov8 ORoc 2017
Multitechnique in the afternoon
After lunch in some random restaurant in Aguiar Da Beira put back on the filthy wet trousers and socks from the morning and did the last training of this trip to Portugal. Jogged to the start with Milos and Simon and they went ahead on the first loop. I took it easy and Rasmuss passed me on the way to 6. The contours only area was super fun, with nice views over the valley and quite runnable, though the big slope was super slippery open rock which was kinda sketch. Especially when you ran down it and then got caught in brambles. Solid orienteering from me mostly. The bit across the slope (14-18) was rougher and then down to 19 was not very fast, despite what the map says. Then it was time to go hard which I didn't execute very well. Straight lines were ok but I wasn't very good at turning. Good finish to the camp.
After lunch in some random restaurant in Aguiar Da Beira put back on the filthy wet trousers and socks from the morning and did the last training of this trip to Portugal. Jogged to the start with Milos and Simon and they went ahead on the first loop. I took it easy and Rasmuss passed me on the way to 6. The contours only area was super fun, with nice views over the valley and quite runnable, though the big slope was super slippery open rock which was kinda sketch. Especially when you ran down it and then got caught in brambles. Solid orienteering from me mostly. The bit across the slope (14-18) was rougher and then down to 19 was not very fast, despite what the map says. Then it was time to go hard which I didn't execute very well. Straight lines were ok but I wasn't very good at turning. Good finish to the camp.
Tuesday Feb 28, 2017 #
12 PM
Running (road) warm up/down 11:39 1.47 km (7:54 / km) +11m 7:37 / km
ahr:127 max:158 shoes: Inov 8 Oroc 2016 2
Small bit of warm up before the mass start. Should probably have done more to be more switched on to try and stick with the group for longer at the start though I'm not sure it would have made a whole lot of difference.
Orienteering race 2:00:04 **** 19.72 km (6:05 / km) +327m 5:37 / km
ahr:152 max:166 spiked:24/31c shoes: Inov 8 Oroc 2016 2
POM Day4 Long Mass start
I was in the mass start due to being more than 1 hour behind. Some good guys in it and the pace was high starting off. I was already losing ground up the first hill. Everyone followed Oskar (who I knew was sick and had no intention of running it all) until he keeled over in a coughing fit. I went to 1 via the women's first and was still kind of in the pack. Going to 2 though the pace opened up something fierce and I dropped off. Wasn't too focused then going into 3 and was silly to overshoot it. 4 & 5 were fine but on the way through the marsh to 6 my shoe got stuck. Yanked it out but half of my sole got left behind temporarily so I ended up with a flip flop on one foot. Wasn't terrible as it was the back part coming off, thus not getting worse every step. Ok through the next loop except for a bit wobbly back to the buttefly (all solo). By the time I got to 11 I was pretty pissed with the shoe though, it was a bit of a nightmare so I picked the around option. Unfortunately this meant a marsh at the start with worsened the situation! Running along the road I decided I would just do the first half of the course as there was option of training later anyway.
Line was a little high coming into 12 but got the path junction nicely where I saw Alasdair. He cheered me a bit but I quipped back with my terrible shoe situation. As a result he earned himself some beers by offering his shoe. I stopped and we swapped right shoes, had a little chat, before I continued on my merry way! I was back to finishing! Got 12 nicely, then bam leaving it a branch poked me in the eye and flicked out my contact lens!!!!!! WTF!!? I did 13 surprisingly ok then but 14 and 15 were bad. Again, I was back to contemplating what to do but lo and behold, we had an arena passage. Ran to 16 before going up the road past the finish. The Linne crowd had a big cheer for me, which died down as I hopped the fence as they though I was DNFing, but no, they were mistaken! I commented on my mismatching shoes before rooting through my bag to find a new contact. Put it in and then ran backward up the finish chute, with even more encouragement!
Energy levels were surprisingly high around this last loop and then I took a gel and felt positively good. I was still glad I had the short loop before the long one though as the long leg back up the hill was tough. Unfortunately(!!) Leaving the centre control the second time I kicked a rock and my other shoe (not Alasdair's thankfully) disintegrated with the sole coming off completely in one quick go. I was finishing this course so ran the last bit in odd shoes with one sole missing but got around fine. Was wet but not muddy so not too hard or slippery, perfect barefoot conditions.
What a fun day!
I was in the mass start due to being more than 1 hour behind. Some good guys in it and the pace was high starting off. I was already losing ground up the first hill. Everyone followed Oskar (who I knew was sick and had no intention of running it all) until he keeled over in a coughing fit. I went to 1 via the women's first and was still kind of in the pack. Going to 2 though the pace opened up something fierce and I dropped off. Wasn't too focused then going into 3 and was silly to overshoot it. 4 & 5 were fine but on the way through the marsh to 6 my shoe got stuck. Yanked it out but half of my sole got left behind temporarily so I ended up with a flip flop on one foot. Wasn't terrible as it was the back part coming off, thus not getting worse every step. Ok through the next loop except for a bit wobbly back to the buttefly (all solo). By the time I got to 11 I was pretty pissed with the shoe though, it was a bit of a nightmare so I picked the around option. Unfortunately this meant a marsh at the start with worsened the situation! Running along the road I decided I would just do the first half of the course as there was option of training later anyway.
Line was a little high coming into 12 but got the path junction nicely where I saw Alasdair. He cheered me a bit but I quipped back with my terrible shoe situation. As a result he earned himself some beers by offering his shoe. I stopped and we swapped right shoes, had a little chat, before I continued on my merry way! I was back to finishing! Got 12 nicely, then bam leaving it a branch poked me in the eye and flicked out my contact lens!!!!!! WTF!!? I did 13 surprisingly ok then but 14 and 15 were bad. Again, I was back to contemplating what to do but lo and behold, we had an arena passage. Ran to 16 before going up the road past the finish. The Linne crowd had a big cheer for me, which died down as I hopped the fence as they though I was DNFing, but no, they were mistaken! I commented on my mismatching shoes before rooting through my bag to find a new contact. Put it in and then ran backward up the finish chute, with even more encouragement!
Energy levels were surprisingly high around this last loop and then I took a gel and felt positively good. I was still glad I had the short loop before the long one though as the long leg back up the hill was tough. Unfortunately(!!) Leaving the centre control the second time I kicked a rock and my other shoe (not Alasdair's thankfully) disintegrated with the sole coming off completely in one quick go. I was finishing this course so ran the last bit in odd shoes with one sole missing but got around fine. Was wet but not muddy so not too hard or slippery, perfect barefoot conditions.
What a fun day!
8 PM
O-training 55:12 **** 6.48 km (8:31 / km) +134m 7:43 / km
ahr:143 max:156 spiked:13/17c shoes: Inov8 ORoc 2017
Night loops on a nearby map to our Hotel in Viseu.
Went with Simon and Annika B in the car. Myself and Simon did 2 loops and Annika 1. Nice little area though pretty heavy underfoot. Legs weren't super speedy. Could of silly mistakes but focus was not 100% for sure. When we got back our car had been moved across the road and the key under the other wheel! Thought it was Annika at first but worked out it had been one of the other groups who went out for a run. Good craic.
Went with Simon and Annika B in the car. Myself and Simon did 2 loops and Annika 1. Nice little area though pretty heavy underfoot. Legs weren't super speedy. Could of silly mistakes but focus was not 100% for sure. When we got back our car had been moved across the road and the key under the other wheel! Thought it was Annika at first but worked out it had been one of the other groups who went out for a run. Good craic.
Monday Feb 27, 2017 #
10 AM
Running (road) warm up/down 18:47 2.47 km (7:36 / km) +15m 7:22 / km
ahr:134 max:171 shoes: Inov 8 Oroc 2016 2
Warm up to the start before the WRE Middle. Had done my homework last night after the first middle so thought a lot about my approach for today; read the control circles and have confidence to execute the routes that I choose.
Orienteering race 50:21 **** 7.83 km (6:26 / km) +197m 5:43 / km
ahr:163 max:171 spiked:23/25c shoes: Inov 8 Oroc 2016 2
POM day 3, Middle WRE
Really felt like I was focused and in the right place mentally before the start. I was confident in my ability and trusting myself that I would make the right choices and that I should commit to them. Started not perfectly by going slightly around to 1 rather than properly around or over but this was influenced by not really understanding the re-entrant on the straight line. The big rock was great though and I got it very well. Interestingly this was my best split position wise of the day.
My good feelings stayed and I was very positive. Maybe not as straight as I could have been to 4 but ok. Leaving 4 I used my elbow to push away a bush but didn't notice there was a rock behind it and smashed my elbow into the rock. That hurt a lot. Kept running but after about 10s I realised I needed to refocus because I was thinking about my arm. Did that and got 5 ok. Didn't read the circle on 6 perfectly and looked too low. Maybe 40s here. I hadn't been sure what to do for 7, how around I should go but picked straight. This was right looking at the GPS. 8 was my biggest mistake. Ran on the wrong side of the rock and met another guy (MS Parma with beard) searching. I was so so close first time. Stopped for a bit, kinda knowing I was too far and then went back. Beard man and an IFK Goteborg guy (who beat me by 12s this day) followed me into it, ~45s
They were faster than me and I was then in the lovely position where they would run fast, make 20-30m on me before the control and then run around the feature before finding it meaning I would catch up perfectly. This worked until 14 which was a bit longer and more uphill so they got away. Beard guy made a mistake though so he was actually behind me. Felt rough up to 15, had been pushing hard after the other guys and a different MS Parma guy passed me. Was a bit hesitant into 16 as I could see 17 and really wanted to run to it. Stood on top of the crag with 16 at the bottom and did some nice posing for pictures as a result. Beard guy was back with me then as I passed Mary Healy leaving 17.
Climb to 18 and I was dying just about hung on but he ran away to 19. Slow here but I made sure of the control. I had seen a spectator control before leaving the area but where it was on my map now was different and I was confused. Came a little too left early on but decided to believe the map. The control was then what felt like in the middle of a marsh, and I was really not confident it was mine and took time checking the code even though I was being shouted at a lot. Climbing to 22 I was totally finished. The two MS Parma guys appeared running from some mad direction and I tried to get back on terms for the finish but couldn't.
The run in was a muddy mess.
Happy with this run. Given How I had felt in the days leading up to it I felt I could run with some speed again (though the hills were still too much for me) and the orienteering was really positive and agressive with mistakes kept to less than 1:30 in what was a tricky area in the circles. Definitely some positives before the season begins in earnest.
Really felt like I was focused and in the right place mentally before the start. I was confident in my ability and trusting myself that I would make the right choices and that I should commit to them. Started not perfectly by going slightly around to 1 rather than properly around or over but this was influenced by not really understanding the re-entrant on the straight line. The big rock was great though and I got it very well. Interestingly this was my best split position wise of the day.
My good feelings stayed and I was very positive. Maybe not as straight as I could have been to 4 but ok. Leaving 4 I used my elbow to push away a bush but didn't notice there was a rock behind it and smashed my elbow into the rock. That hurt a lot. Kept running but after about 10s I realised I needed to refocus because I was thinking about my arm. Did that and got 5 ok. Didn't read the circle on 6 perfectly and looked too low. Maybe 40s here. I hadn't been sure what to do for 7, how around I should go but picked straight. This was right looking at the GPS. 8 was my biggest mistake. Ran on the wrong side of the rock and met another guy (MS Parma with beard) searching. I was so so close first time. Stopped for a bit, kinda knowing I was too far and then went back. Beard man and an IFK Goteborg guy (who beat me by 12s this day) followed me into it, ~45s
They were faster than me and I was then in the lovely position where they would run fast, make 20-30m on me before the control and then run around the feature before finding it meaning I would catch up perfectly. This worked until 14 which was a bit longer and more uphill so they got away. Beard guy made a mistake though so he was actually behind me. Felt rough up to 15, had been pushing hard after the other guys and a different MS Parma guy passed me. Was a bit hesitant into 16 as I could see 17 and really wanted to run to it. Stood on top of the crag with 16 at the bottom and did some nice posing for pictures as a result. Beard guy was back with me then as I passed Mary Healy leaving 17.
Climb to 18 and I was dying just about hung on but he ran away to 19. Slow here but I made sure of the control. I had seen a spectator control before leaving the area but where it was on my map now was different and I was confused. Came a little too left early on but decided to believe the map. The control was then what felt like in the middle of a marsh, and I was really not confident it was mine and took time checking the code even though I was being shouted at a lot. Climbing to 22 I was totally finished. The two MS Parma guys appeared running from some mad direction and I tried to get back on terms for the finish but couldn't.
The run in was a muddy mess.
Happy with this run. Given How I had felt in the days leading up to it I felt I could run with some speed again (though the hills were still too much for me) and the orienteering was really positive and agressive with mistakes kept to less than 1:30 in what was a tricky area in the circles. Definitely some positives before the season begins in earnest.
Running (road) warm up/down 16:28 1.2 km (13:41 / km) +14m 12:56 / km
ahr:106 max:228 shoes: Inov 8 Oroc 2016 2
Jog down and up the road. Actually fairly cool out. Tired.
7 PM
Running (road) 25:29 3.43 km (7:26 / km) +90m 6:34 / km
ahr:116 max:141 shoes: Asics Hyper Speed 6 2016
Easy with Albin and Lucas around Castelo Da Vida, where we were staying. Interesting chats about nutrition though not sure I really remember any of it! Legs certainly felt better for having done this.
Sunday Feb 26, 2017 #
9 AM
Running (off-road) warm up/down 10:52 1.38 km (7:51 / km) +24m 7:14 / km
ahr:130 max:169 shoes: Inov8 ORoc 2017
Warm up before the long. Was feeling pretty wrecked so kept it quite short. Much cooler today as starting earlier and took a little bit to get warm. Really not feeling ready for a long distance.
Orienteering race 2:36:50 **** 21.01 km (7:28 / km) +514m 6:39 / km
ahr:143 max:164 spiked:22/28c shoes: Inov8 Oroc 2016
POM day 2 Long
Bit of a disaster. Tired starting and never felt better. Mistake on the way to 1 summarised my day. Got going for a bit from 9-14 but there was still so much left.
Most entertaining story of the day was on the downhill after Johanna ran away from me up a hill on the way to 15, Albin passed between us (on the way to 2). He almost skidded to a stop and changed direction deciding to go through the hedge we were about to go through. This was unfortunately impassable so after trying one place Albin found Johanna under the barbed wire,under the hedge sliding into the stream below it. She shouted we could get through, when actually she had no idea but there were two kids huddled in the stream coming from the opposite direction. Jakob appeared and followed me so we were a nice Linne crowd under this hedge. Running up the next hill Andreu Blanes re passed me after ha had passed me on the previous hill so he had even more problems.
Bit of a disaster. Tired starting and never felt better. Mistake on the way to 1 summarised my day. Got going for a bit from 9-14 but there was still so much left.
Most entertaining story of the day was on the downhill after Johanna ran away from me up a hill on the way to 15, Albin passed between us (on the way to 2). He almost skidded to a stop and changed direction deciding to go through the hedge we were about to go through. This was unfortunately impassable so after trying one place Albin found Johanna under the barbed wire,under the hedge sliding into the stream below it. She shouted we could get through, when actually she had no idea but there were two kids huddled in the stream coming from the opposite direction. Jakob appeared and followed me so we were a nice Linne crowd under this hedge. Running up the next hill Andreu Blanes re passed me after ha had passed me on the previous hill so he had even more problems.
Saturday Feb 25, 2017 #
Event: POM 2017
11 AM
Running (road) warm up/down 20:15 2.68 km (7:33 / km) +25m 7:13 / km
ahr:134 max:165 shoes: Inov8 ORoc 2017
Warm up to the start along the road. Met Albin who told me to go around. Legs feeling pretty dead really. Did some dynamics and strides but didn't really wake them up too much.
Orienteering race 54:48 **** 7.47 km (7:20 / km) +268m 6:13 / km
ahr:164 max:176 spiked:15/22c
POM Day 1 Middle
Race Analysis
Felt rough at the start and never really got better, apart from a brief spell going to 2 when a drone was filming me. Biggest problem today was not believing in myself. Making the right route choice decision but then physically backing out and trying to make it easier for myself which resulted in mistakes and frustration. Interestingly I made all the right decisions beforehand though so I know to trust myself after this race.
Race Analysis
Felt rough at the start and never really got better, apart from a brief spell going to 2 when a drone was filming me. Biggest problem today was not believing in myself. Making the right route choice decision but then physically backing out and trying to make it easier for myself which resulted in mistakes and frustration. Interestingly I made all the right decisions beforehand though so I know to trust myself after this race.
6 PM
Running (road) 23:43 3.1 km (7:40 / km) +32m 7:17 / km
ahr:113 max:144 shoes: Asics Hyper Speed 6 2016
Warm up before the sprint. Feeling pretty good actually. Started solo as didn't have much time but then the start was delayed by 10 mins so went with Milos and Jakob before meeting Will for a bit.
7 PM
Orienteering race 16:27 *** 3.44 km (4:47 / km) +57m 4:25 / km
ahr:164 max:175 spiked:14/15c shoes: Asics Hyper Speed 6 2016
POM day 1 - night sprint
I seem to have lost my map for this :'(
Alright little short sprint, legs felt surprisingly good really. Even on the hills. Luckily they all came early which helped me. First bit was straightforward enough, though night made it a bit more fun. Mostly got the right routes I think. 7 I lost time on as I missed the entrance. It was a 75% closed gate with into an underpass that I ran past and went into the next entrance, which was also an underpass! Into some courtyard and was very confused. Others did the exact same thing. Lost ~40s I reckon.
Last bit was fun in a little park, including a control in a maze that luckily we didn't have to actually read, just run through. Colours were a bit hard to read in this park in the dark.
I seem to have lost my map for this :'(
Alright little short sprint, legs felt surprisingly good really. Even on the hills. Luckily they all came early which helped me. First bit was straightforward enough, though night made it a bit more fun. Mostly got the right routes I think. 7 I lost time on as I missed the entrance. It was a 75% closed gate with into an underpass that I ran past and went into the next entrance, which was also an underpass! Into some courtyard and was very confused. Others did the exact same thing. Lost ~40s I reckon.
Last bit was fun in a little park, including a control in a maze that luckily we didn't have to actually read, just run through. Colours were a bit hard to read in this park in the dark.
Running (road) warm up/down 2:46 0.19 km (14:57 / km)
ahr:100 max:121 shoes: Asics Hyper Speed 6 2016
Brief cool down until I found a shop. Bought 15L of water. It cost 5.10 but I only had a fiver but they let me away with it.
Running (road) warm up/down 17:37 0.62 km (28:19 / km) +1m 28:06 / km
ahr:101 max:117 shoes: Asics Hyper Speed 6 2016
More cool down with Jakob. Just missed Rasmuss for a cheer. Then we drove very quickly back to the hotel to just about make it in time for dinner.
Friday Feb 24, 2017 #
10 AM
Running (off-road) warm up/down 7:15 0.96 km (7:32 / km) +15m 6:59 / km
ahr:118 max:149 shoes: Inov 8 Oroc 2016 2
Jog to the further start of the model with some other people. Foggy in the morning but slowly lifting so it was sunny by the time we started.
O-training 21:43 **** 3.47 km (6:16 / km) +54m 5:48 / km
ahr:144 max:177 spiked:12/13c shoes: Inov 8 Oroc 2016 2
Took it easy around the first model map. Mostly trying to get a grip on what the colours meant in this area. Pretty fun stuff, being very runnable but parts are quite tricky with rock detail.
Running (off-road) warm up/down 4:38 0.79 km (5:51 / km) +2m 5:46 / km
ahr:129 max:139 shoes: Inov 8 Oroc 2016 2
Jog back to the cars with Sandro mostly.
O-training 13:54 **** 2.09 km (6:40 / km)
ahr:154 max:167 spiked:9/10c shoes: Inov 8 Oroc 2016 2
Did a loop on the second model map. Sun was really out and it was beautifully warm. The start of this one was easier but the end was trickier. Map was a bit funny in places but very enjoyable.
Running (off-road) warm up/down 3:27 0.56 km (6:11 / km)
ahr:144 max:165 shoes: Inov 8 Oroc 2016 2
Again jog back to the cars and met Albin on the way.
4 PM
O-training 49:59 **** 7.52 km (6:39 / km)
ahr:142 max:162 spiked:11/14c shoes: Inov 8 Oroc 2016 2
Not having had enough with the 2 models in the morning headed out for a "contours only" training. Around the circles had colours though. It was very tricky as every now and then you would meet an impassible hedge and the act of going around it would make you very lost. 1 was by far my worst control, never actually getting it but I got better. Around 4 some guys in a pick-up were beeping at me but I ran through a hedge and never saw them again. Started to catch up with Sandro and Thibaut at about 5/6 but they improved then and I never passed them. I waited then at 10 so they would get ahead and I could do my own orienteering.