Training Log Archive: mikeeIn the 31 days ending Jul 31, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||
Wednesday Jul 30, 2008 #
Running 40:37 [3] 8.0 km (5:05 / km) +25m 5:00 / km
ahr:136 shoes: Nike Air ZOOM Elite 06
Lunch run with P&A.
Friday Jul 25, 2008 #
Orienteering race 1:11:15 [4] **** 8.8 km (8:06 / km) +225m 7:11 / km
ahr:168 shoes: VJ Integrator 08
O-Ringen day 5, H35 (65/200)
Good run, just one miss in an area with man-tall pine trees and limited visibility.
Good run, just one miss in an area with man-tall pine trees and limited visibility.
Thursday Jul 24, 2008 #
Orienteering race 37:41 [4] **** 5.0 km (7:32 / km) +110m 6:47 / km
ahr:170 shoes: VJ Integrator 07
O-Ringen day 4 H35 (32/210)
Very good run. Open Fjäll-terrain with some technical areas. Got caught on the 8th control form Daniel Giger and we stayed together until the 10th but then I lot more than 2' to the finish.. and it was all only downhill. I am such a lousy downhill runner...
Very good run. Open Fjäll-terrain with some technical areas. Got caught on the 8th control form Daniel Giger and we stayed together until the 10th but then I lot more than 2' to the finish.. and it was all only downhill. I am such a lousy downhill runner...
Wednesday Jul 23, 2008 #
Orienteering 1:07:59 [4] **** 8.4 km (8:06 / km) +300m 6:52 / km
ahr:169 shoes: VJ Integrator 07
O-Ringen day 3. (82/210)
Part of it open Fjäll-terrain plus some very detailed technical areas. Quite a good run, except for one route choice and a stupid mistake towards the end.
Part of it open Fjäll-terrain plus some very detailed technical areas. Quite a good run, except for one route choice and a stupid mistake towards the end.
Tuesday Jul 22, 2008 #
Orienteering 41:14 [4] **** 5.3 km (7:47 / km) +80m 7:14 / km
ahr:162 shoes: VJ Integrator 07
O-Ringen day 2 (109/210)
Middle distance starting in terrain similar to day 1 but a bit more detailed. Better than day one but still a couple of mistakes.
Middle distance starting in terrain similar to day 1 but a bit more detailed. Better than day one but still a couple of mistakes.
Monday Jul 21, 2008 #
Event: Oringen 2008
Orienteering race 1:12:57 [4] **** 8.5 km (8:35 / km) +105m 8:05 / km
ahr:166 shoes: VJ Integrator 07
O-ringen day 1 (119/210)
Long distance in more 'Swedish' terrain than I expected. First part with marshes and mall hills in between the second part had some rough open areas. Good start but I made one mistake on the control right after the long routechoice and one immediately on the next one, where I ran 30° wrong on an open clearing - just too stupid!
Long distance in more 'Swedish' terrain than I expected. First part with marshes and mall hills in between the second part had some rough open areas. Good start but I made one mistake on the control right after the long routechoice and one immediately on the next one, where I ran 30° wrong on an open clearing - just too stupid!
Sunday Jul 20, 2008 #
Orienteering 1:13:00 [3] 6.0 km (12:10 / km)
shoes: VJ Integrator 07
Easy training with Anina to get her a feeling for the maps here in Sweden.
Saturday Jul 19, 2008 #
Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
shoes: VJ Integrator 07
O-training for O-ringen. Nice Fjäll terrain!
Friday Jul 18, 2008 #
Bike 2:15:00 [2] 30.0 km (13.3 kph)
ahr:107
From Flötningen with Christian, Irene and Niklas. Starting on the same trail as yesterday but going a bit further until we reach the end of a forest road right on the Norwegian border. We crossed the border carrying the bikes and catching another road on the other side which brought us back to the civilization. Officially crossed the border on a road back into Sweden.
Thursday Jul 17, 2008 #
Running 55:00 [3] 9.0 km (6:07 / km)
ahr:135 shoes: Salomon 07
Easy run with Christian and Irene. Legs felt ok but just had very low HR. Pushed the pace for 5' but could not get it above 170.
Wednesday Jul 16, 2008 #
Various (Hiking) 4:00:00 [1]
Easy finish, Sylen-Grövelsjön with including a trip to Jakobshöjden (1103). Cecilia and Christian did not join us because of Cecilias knee.
Tuesday Jul 15, 2008 #
Various (Hiking) 5:00:00 [1]
Day 2 of our trip: from Svukuriset (800) up to Stor Svuku (1416) with Christian. We cut back to the path which we intended to take and where we met the girls. This was a very nice section just hiking across the open Fjäll beeing gazed at by some Rendeers and no one else around. Very impressive! Once we met the girls we continued to Sylen where a nice and comfy cabin was waiting for us.
Monday Jul 14, 2008 #
Various (Hiking) 6:30:00 [3] 25.0 km (15:36 / km)
First day of our 3 day hiking trip with Christian, Cecilia and Irene. We started in Grövelsjön, close to Idre and right beside the Norvegian border. The day finished in Svukuriset, a Fjällstation in Norway. The hike was longer than expected (Irene and Cecilia 'measured' 16km, Christians GPS said 25 at the end...). It was a very nice hike across the very impressive open Fjäll. We enjoyed it very much expcept for the last 1.5h, where we were getting tired and had to hike in the rain through moskito filled marshes.
Wednesday Jul 9, 2008 #
Orienteering 1:11:00 [3] **** 6.0 km (11:50 / km) +220m 10:00 / km
ahr:145 shoes: VJ Sarva 08
O-Training Les Verrieres
On the way back from France I stopped in Les Verrieres, one of my favorite terrains in Switzerland. I ran an old course from 10 years ago (HE, short distance). I completely messed up the start: I probably started at the wrong place, made a parallel error to the first control (every thing seemed to be right ;-)) and on the way to the second I got completely lost. When I finally relocated I realized my mistake and went back to the first one (15' from the "first" to the first). From this point on I started to orienteer much better. I have the feeling that the woods are much thicker now compared to 10 years ago but it was still a lot of fun! Except for the mistake I was 5' slower than 10 years ago which is not bad considering all the circumstances.
(time including warm up/down)
On the way back from France I stopped in Les Verrieres, one of my favorite terrains in Switzerland. I ran an old course from 10 years ago (HE, short distance). I completely messed up the start: I probably started at the wrong place, made a parallel error to the first control (every thing seemed to be right ;-)) and on the way to the second I got completely lost. When I finally relocated I realized my mistake and went back to the first one (15' from the "first" to the first). From this point on I started to orienteer much better. I have the feeling that the woods are much thicker now compared to 10 years ago but it was still a lot of fun! Except for the mistake I was 5' slower than 10 years ago which is not bad considering all the circumstances.
(time including warm up/down)
Tuesday Jul 8, 2008 #
Running 44:30 [2] 7.5 km (5:56 / km) +125m 5:29 / km
ahr:128 shoes: Salomon 07
Easy run in Besançon, where i'm currently for work. Started out nice along a trail until after 15' there was a military sign saying I should turn around. I did so and made a little detour along roads in order to get some distance.
Saturday Jul 5, 2008 #
Event: R'ADYS Biennathlon
Bike 1:27:59 [4] 22.5 km (15.3 kph) +860m
shoes: Scott MC 20
Biennathlon - Bike - first leg
I queued a bit too far behind so I had to pass a lot on the first couple km. Once we got into the "Psycho" (long steady uphill) I was still passing several bikers but the speed was good. When we got into the single trail the speed slowed a bit down and it was impossible to pass. There I lost probably a minute or two. Once the trail ended I passed the group I was caught behind and only one guy followed. We were pushing each other the rest of the uphill and he had about the same speed on the downhill as I. Together we managed to pass a few more bikers on the final uphill to Magglingen but he got away a few meters before the top. I was caught behind a guy on the first part of the final downhill but was almost alone for the rest of the phantastic singletrail downhill section down to Biel. Slight signs of cramping legs when we had to run down some stairs but I finished well below my ideal time (1h30) and sent Irene on her way on the inlineskates.
I queued a bit too far behind so I had to pass a lot on the first couple km. Once we got into the "Psycho" (long steady uphill) I was still passing several bikers but the speed was good. When we got into the single trail the speed slowed a bit down and it was impossible to pass. There I lost probably a minute or two. Once the trail ended I passed the group I was caught behind and only one guy followed. We were pushing each other the rest of the uphill and he had about the same speed on the downhill as I. Together we managed to pass a few more bikers on the final uphill to Magglingen but he got away a few meters before the top. I was caught behind a guy on the first part of the final downhill but was almost alone for the rest of the phantastic singletrail downhill section down to Biel. Slight signs of cramping legs when we had to run down some stairs but I finished well below my ideal time (1h30) and sent Irene on her way on the inlineskates.
Swimming 20:00 [4] 1.5 km (13:20 / km)
Irene came back very quick also 7' faster than expected. I went out on the swim and it went very well until shortly before the finish when my hamstrings started cramping up. Did some stretching and finished trying not to use the legs anymore.
Sent out Irene on the final leg (running). She finished well and we could run in in a unexpected 11th place!
Results
Note: I'm very surprised of my swim time (fastest in the couples). I'm not a very good swimmer and I wonder if something went wrong with the timing or if I found a 'shortcut'? I was mostly following other swimers so I don't know where this would have been...?
Note 2: it seems I did the whole swim course (I passed 2 buoyage like my brother). There are 2 possibilities: I'm a very fast swimmer, they messed up the timing and I was 3-4' slower and Irene 3-4' faster on the run. It both seems unlikely to me but who knows...
Sent out Irene on the final leg (running). She finished well and we could run in in a unexpected 11th place!
Results
Note: I'm very surprised of my swim time (fastest in the couples). I'm not a very good swimmer and I wonder if something went wrong with the timing or if I found a 'shortcut'? I was mostly following other swimers so I don't know where this would have been...?
Note 2: it seems I did the whole swim course (I passed 2 buoyage like my brother). There are 2 possibilities: I'm a very fast swimmer, they messed up the timing and I was 3-4' slower and Irene 3-4' faster on the run. It both seems unlikely to me but who knows...
Friday Jul 4, 2008 #
Note
Away for work in France -> no time for training. But legs feel refreshed and ready for tomorrow.
Tuesday Jul 1, 2008 #
Swimming 35:00 [3] 1.6 km (21:52 / km)
Took a quick dive at the outdoor pool instead of doing nothing...