Training Log Archive: roarIn the 1 days ending Mar 17, 2018:
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Saturday Mar 17, 2018 #
7 AM
Running (off-road) 14:16 [0] 1.95 km (7:20 / km) +30m 6:49 / km
shoes: Inov8 X-talons 225
Sleeping on a sofa in the living room of the hostel with no curtains. Even with the buff it got bright early so since I was awake I decided to tag along for the morning jog and try and loosen out my legs after the previous evening. Back a bit stiff from an overly soft bed with sagging hole in the morning but loosened out quickly.
9 AM
O-training 1:16:20 **** 9.22 km (8:17 / km) +189m 7:31 / km
ahr:142 max:171 spiked:13/15c shoes: VJ Bold
Individual start training Svartsjön
Long run to the start to simulate Tiomila/Jukola, but really because that's where we parked! Got a decent amount of planning as a result. Spotted the around to 1 which I think was pretty good. Jakob ran on the lake which was iced over and was faster. Caught Johannes at 1 and we traded a bit for the next while. For 2, I considered around but decided on straight for navigation and confidence practice. Around was quicker. 3, 4 were short and executed them well.
Left 4 badly though and lost time there having to run across fresh snow. My route in to 5 could have been better too. Pretty good oing then for a while. Still felt tired and not moving quickly. 11-14 area was nice, fun little detailed area and I wasn't last on all the splits in this part. Didn't bother with the finish circle.
Long run to the start to simulate Tiomila/Jukola, but really because that's where we parked! Got a decent amount of planning as a result. Spotted the around to 1 which I think was pretty good. Jakob ran on the lake which was iced over and was faster. Caught Johannes at 1 and we traded a bit for the next while. For 2, I considered around but decided on straight for navigation and confidence practice. Around was quicker. 3, 4 were short and executed them well.
Left 4 badly though and lost time there having to run across fresh snow. My route in to 5 could have been better too. Pretty good oing then for a while. Still felt tired and not moving quickly. 11-14 area was nice, fun little detailed area and I wasn't last on all the splits in this part. Didn't bother with the finish circle.
6 PM
Running (road) warm up/down 8:10 1.06 km (7:41 / km) +16m 7:08 / km
ahr:88 max:125 shoes: VJ Bold
Jog to the start and then a small bit around.
O-training 1:18:06 ***** 12.08 km (6:28 / km) +89m 6:14 / km
ahr:150 max:164 spiked:13/15c shoes: VJ Bold
Night Relay start Hanvedens IP
Started second at +30s with Olle G. Went huge left using tracks on 1 and caught those 30s on Erik B when he got confused with the start kite. Decent pace along the first road. Slow last bit into the control. David caught us at 1 so tucked in with him as far as 3, though he got confused in the circle and I worked it out but that still gave him a gap somehow.
Didn't really understand 5. Hills seemed massive but I got there in the end and then Oskar, Mats & Jan were around. Stayed with them for a bit but they got away in the hard running part. Oskar went around though and was the same time as me to 7.
Had always planned to cut from 7 to 11 and Oskar did too. Picked my route and it was the same. Ran fast here and tried to keep contact. Mostly succeeded until the last hill into the control. Then orienteering myself for the last loop. Considered cutting more but was going well so saw it out.
Happier with that training.
Started second at +30s with Olle G. Went huge left using tracks on 1 and caught those 30s on Erik B when he got confused with the start kite. Decent pace along the first road. Slow last bit into the control. David caught us at 1 so tucked in with him as far as 3, though he got confused in the circle and I worked it out but that still gave him a gap somehow.
Didn't really understand 5. Hills seemed massive but I got there in the end and then Oskar, Mats & Jan were around. Stayed with them for a bit but they got away in the hard running part. Oskar went around though and was the same time as me to 7.
Had always planned to cut from 7 to 11 and Oskar did too. Picked my route and it was the same. Ran fast here and tried to keep contact. Mostly succeeded until the last hill into the control. Then orienteering myself for the last loop. Considered cutting more but was going well so saw it out.
Happier with that training.
Running (road) warm up/down 3:50 0.38 km (9:57 / km) +1m 9:50 / km
ahr:115 max:128 shoes: VJ Bold
Slow cool down back to the cars. Tired.