Training Log Archive: nhIn the 7 days ending Oct 7, 2012:
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Orienteering race 43:41 [5] 7.4 km (5:54 / km)
ahr:169 max:178 shoes: Icebug Spirit2 OLX
Came 2nd in H17-20 in KM Nattorientering, 1:43 behind Carl Petter. Thought that the Regional Championships in Night Orienteering would mean a good race, but no. So much track running, and where was the route choice on the long leg? Lost at least 2 min on 6, 8, 9 and 10 altogether. 6 and 10 were from drifting off slightly and not being sure of my location. 8 and 9 from not being sure of myself in the circle. I was winning before I made my mistake on 8 too. Arrgghh! Legs pretty tired from Czech though. Results...
Orienteering 25:31 [5] 5.2 km (4:54 / km)
ahr:158 max:172 shoes: Icebug Spirit2 OLX
O-Intervals with the Norwegian Juniors on a relay map. Stopped at every 4th control. So fast that it is really easy to make mistakes if you are not looking at the map carefully. In the relay it will be more important to really nail the navigation. In the O-Intervals I proved that even if you run at half the pace of everyone else, as long as you are navigating properly, you will do quite well. There will be a lot of mistakes from running too fast come race day. Won 1 of the O-Intervals and 2nd in another.
To train for JWOC Relay:
• Compass and keeping direction through green
• Control flow and exit directions
• Being aggressive through short green sections
Orienteering 47:24 [3] 7.0 km (6:46 / km)
ahr:145 max:155 shoes: Icebug Spirit2 OLX
Easy relay training on a really flat map. 6.5 km with only 20m climb! Some of the forest types reminded me of New Zealand actually; narrow pines with a few branches low down, a bit some areas in coastal block. Only lost time on 10 when I drifted a bit to the right. Found the runnability of the light green quite variable. In some places it was really fast, others almost as slow as the medium green. Difficult to know how fast the block will be until you are in it.
Orienteering 1:09:24 [3] 8.7 km (7:59 / km)
ahr:146 max:161 shoes: Icebug Spirit2 OLX
Easy long distance training on what coaches called “The most relevant map”. Nailed everything except for on the 8 when I made a parallel error with the track bends halfway through the leg. But max. 15 seconds loss.
To train for JWOC Long Distance:
• Be STRONG on hills. This training was designed as JWOC length, and had 8.8 km with 600m climb. Basically about how many hills can you run in 70min, the navigation is not very difficult
• Be aggressive through the short sections of green
• Plan ahead for the route-choices. Some of them you need a lot of time to think about.
Orienteering race 25:04 [5] 3.7 km (6:46 / km)
ahr:168 max:179 shoes: Icebug Spirit2 OLX
Middle Distance race with the Norwegian Juniors. Came 3rd equal and Paul won with 22:52. I lost a lot of time on 11, about 2:30. That’s the last time I ever follow anyone. We were contouring around, and I thought ‘We really should be dropping’ but I put that aside and just followed. Idiot!! If you take of my time from orienteering like a retard on that leg I have about 20 seconds faster than Paul. So I know I am up there with the best, I just need to have more confidence in myself, and orienteer to my full potential. I should know to trust my own navigation by now. Didn’t use a lot of time from mistakes but I think it was better to run straight rather than run out to a track. Both times I tried that I was beaten. Forest was quite rough but it is still better to stick to the pink line
To train for JWOC Middle Distance:
• Be strong on hills
• Have control in the technical sections
• Compass for the vague slopes
• Aggression through the green
Orienteering 1:09:06 [3] 10.6 km (6:31 / km)
ahr:167 max:179 shoes: Icebug Spirit2 OLX
For some reason I can't add maps directly to my DOMA any more, and the routes from these first trainings deleted themselves on my Garmin, so you just have to image the maps.
Long Distance race with the Norwegian Juniors. Didn’t have such a good race, I was hungry on the start line and you know what happens when you run a long distance on an empty stomach. After 2/3 of the way through I was cramping up in my calves, and when I got to the top of the last hill I almost fainted from lack of energy. If I was to run the race again I think I would go straight for 2, but I’m glad I didn’t this time as I don’t think I could have handled another hill.