Training Log Archive: roar

4 hours in bed anyway before getting up and driving to the arena where I returned to a horizontal position

Warming up, running around in the warm up area and also just having my watch on the clock mode. Had gotten a little cold sitting around but warmed up really quickly once moving. Checked the screen a few times and Johannes came at a perfect time while I was beside the run in.

Jukola leg 6. OK Linné team 2

My splits
Team splits
2d rerun
Went out in 57th after a series of good runs through the night. We were team number 60 so staying around that number would be good. A Stora Tuna guy went out maybe 10s ahead and I held him constant on the long run out. He immediately had a different gaffle and I took an overly safe route to 1. Still missed it a little. 2 was good but already on the hill to 3 my legs were finding the forest tough. Used the veg well and got it nicely.

Had planned 4 on the run out and picked right as the entry to the control seemed good, and given my climbing legs it also seemed sensible. Stayed more on the road than was probably necessary and then my line through the field was bad being pulled by the elephant track. I missed the control a bit too and saw a Halden and a hameenlannen leaving it. Straight for 5 and there were a few controls in the green. Think I did well here slowing when I needed and getting the controls well. 8 & 9 were in the white again and I made the features big. Good speed here.

There was a guy in the distance on the road that I think was the Navi guy. I took my gel and a drink. Big track out of 10 but in the forest I felt the line wasn't good so I broke off. Had no attackpoint so ended up running to the top of the hill and back down. Wasn't terrible but not efficient either. Similar thing on 12 then where I was on a nice line but stayed on the elephant track which took me well off line. Corrected ok but later than I should.

Kind of lost some of the intensity here as I was worried about more mistakes. Careful on 13 which was really an easy control. 14 was again a two option long leg. I went left, expecting a track along the veg change. I didn't hold direction early in the green and list confidence going through it so was a bit slow. Got myself to just move and came out in the white but a good 100m off line. Put myself back into the map then and kept the oing cleaner. Found the hill to 14 here tough but took the drink and gel opportunity as an ok kåre Falun (they mp'd) passed me. I knew this area was gaffled from the TV pictures so focused on my orienteering. There were people around for the first time too and the intensity got a bit better as a result. Little wobble on 16 but otherwise good through this. Climbing to 18 Kåre Guy passed me a great again and the Tullinge Guy punched it a bit ahead.

Trusted myself to hammer through the green on 19 and it was great. Catching both and leading down to 20. Untill we hit the road. Then they bombed past me, along with a Rehns BK and some Finnish team. I hung on as much as I could but I died a real death. Run in was a solid 600m to the finish, before handing over to Erik on 64th

Erik had a great run and pulled us back up to 57th. My top Jukola result so really happy with that.

There were definitely signs of better form than I had in the spring today but I didn't always keep the intensity when orienteering. Was pretty pleased when I finished but in reality it was an average enough run. A little disappointing to be the weak link on the team and to be beaten by the 3rd teams 6th leg runner (Johanna!). 2 weeks to put the finishing touches before WOC. It will be good to analyse the GPS and get a better idea of where I lost time. On the positive side, I had more confidence in my physical fitness, even if my legs felt heavy early on.

Having looked at the splits, the big time losses happened on 1, 11, 12, and 14. I lost a lot of time on 14, probably about 4 minutes. That needs to be looked at before WOC. 1 was 30s, 11 was maybe 1:30 and 12 45s or so. That adds up to 6:45 in total. One or two other wobbles in the circle, like 10s on 16 & 17 which were mostly me being sure of the control.

Event: Jukola 2017
 

Nice long sleep. Needed. Injuries etc have moved me onto leg 6. So a bit later start and a bit longer.

Easy running around Joensuu with most of the second team + Tuve and Pontus. Really quite a pretty city in the park by the river with the sun splitting the stones. Feeling ready to race tonight.

Traveling to Jukola! Practising getting up early for my flight. Couple of potential injuries in the team so it seems changes are likely.

Jukola training on the map right beside the competition centre. Interesting area. Plenty of green that is slow but the white is really nice. Lots of rocks and it can be tricky to know which the control is on. Compass super important as usual but the are usually things to lead you along too.
It was also quite warm! Forecast says the coldest it will be over night is 16

Warm up. Let Gina lead me to some Hittaut that I tried to ignore. Then headed to Kung Bjorn where I met Ken briefly. Had had sunglasses which was probably a good call. Super nice day. Did drills and strides one I reached Hagadalen. Quads feeling very stiff, almost sore, not sure why. Bit of pain in the right calf too that seems to have come from nowhere. Power in the jumps felt good though.

12m @4:20 (2m), 4x 2.5 @ 4 (1.5m), 6x 45s @ fast (45s)

Good session. Pretty much met all the goals, except for the 3rd 2.5 where my watch told me constantly to slow down as I was running 3:50 and then said 4:07 when I lapped it. Silly watch. The 45s were hard but made me feel fast which is nice before Jukola. Overall felt smooth and on control, which I had been worried about after the warm up. It was warm too, but not oppressive and singlet was perfect. Cows were out in force and really trying to block the path. There seemed to be some consternation about why half of them were on be on the other side of the river.

Easy cool down home. Went up the horse path to mix it up.

Jukola teams came out yesterday. I'm leg 5 on team 2 :)
Pretty happy. It was one of my goals for the year which is great.

Easy in Stadskogen. Went to the clubhouse to do the warm up with the interval crowd as there was a Jukola meeting after. Then I did two laps of the lit track before heading back to the clubhouse. Feeling good.

Last week was hard. I was really suffering by Thursday but the bit of rest had me in good shape for the race on Sunday so that worked out well. Easy week this week, both because of Jukola and despite of it.

Monday: Easy 60 mins.
Tuesday: Easy 60 mins
Wednesday: 12m (2m), 4x2.5m (1.5m), 6x45s (45s) peaking session before Jukola
Thursday: rest
Friday: travelling to Finland in the morning. Upon arrival the plan is a nap and then easy 30 mins + 4 strides
Saturday: short jog, 25-30 mins in the morning. Don't know leg yet so possibly running again in the night. Statistically speaking Sunday is more likely.

Gina planned and put out tags on a nice course in Nåsten for me.



Taking it easy I focused on going straight and staying on the compass along with picking the features on my line. It went really well. It was a really nice part of the forest too and I enjoyed it a lot. Control flow wasn't fantastic as I was taking in the tags (which I shouldn't have done). Had to cut a little at the end as I was getting a little over time.