Training Log Archive: roar

Long run, picking up hittauts block 10-18. I changed my plan that I have to get them in block order since going from 12-13 was going to be absolutely terrible.

Started feeling pretty good and had a nice pace. After about 8k though I started to really notice the heat, it was 27 degrees when I finished. Stopping at a few traffic lights I found it hard getting started again. The pace was ok until about 16km and then there was a big climb up Ultunaasen. There was a helicopter overhead here who seemed to be practising tunring left. The last bit I really suffered on and considered asking for some water in a bar I went past. The shade in Stadskogen was pretty great but I was going pretty slowly by the finish really.

Weighted myself after the end and I was down at 77.9 kg.

This is the second watch. This is the one I based my paces off for doing the session and it was telling me the laps. Interesting to compare as I sometimes wonder about the accuracy of the tomtom without every second recording.

Wam up to Hagadalen and then some drills and strides. Warm out and I went for the singlet and shorts which was totally the right call.

Tempo session in Hagadalen. Goal was to do 4mins a 4:25, 2mins at 4:05 for 3 mins (so 5 reps). I haven't been trusting my watch's distances recently so I brought two, using Gina's garmin on the other wrist. That has better splits capabilities so I used that for the paces, but uploaded mine with the HR. Confusing...

The session went well. I felt surprisingly good considering last night. Form was on point and I just felt like the running flowed quite well. Pretty close to the targets on all of the sections. This was supposed to be quite a hard session but it didn't actually seem that hard. I really enjoyed it too. Apparently I need more beers and chicken curry & banana pizza in my life.

Cool down back home. Uphill but felt ok. Smiling all the way home.

World Beer Orienteering day. Time is a guess.
Map was an ultrasprint 1:1000 brand new affair. Controls were tapes on the ground with the numbers written on them. We had 4 loops, with one beer before each loop. I put the intensity low as the small scale means you run quite slowly really but certainly there was lots of tension.


I drew my route on part 1 of lap 4 for the fun, and to now have more maps on the CNOC DOMA than Colm.

First beer I was real solid on being second finished so took map B. Straight into the scale but it only took about 2 seconds to realise I'd forgotten my compass. Survived loop 1 mostly well. Little miss on 2 let the chasing pack catch me and I led them round until taking it easier up the run in to rest before beer 2.
Beer 2 wasn't amazing, had to take one breath but it was better than many people around. Headed out on loop C alone. Again didn't stop at the shot control but made a right mess of the control after it. Dropping what felt like at least a minute, who really knows though. Got back into the zone then and was good to the end. Love was just finishing his 3rd beer as I finished.
Beer 3 was brilliant, if I say so myself, and I saw Love was on lap A so I sprinted after him to catch him by 1. That worked but he got a little gap before the shot control. He had taken his shot earlier but my tactic had always been for lap 3. It was rough and I lost sight of Love.
Beer 4 was another good one and I orienteered well at the start of lap 4. Had visited some of the controls before which helped. I didn't know but Mats was behind slowly gaining on me, as the visibility was good, such that we hit the spectator together. Love was long gone and Mats had good speed so I sat behind for a bit and tried to read the last control or two. Got )last-2) together and I ran hard for (last-1), managing to get a gap. I read the control as the crag though but it was really re-entrant so missed it by about 1 metre which was enough for Mats to get back in front. I tried hard but there was no coming back in the very short run in really.

Ended 5th, with Love 3rd. Kalle Bergman 1st. The mistake was costly and I was really in with a shot at the top 3 or higher apart from that. Very good fun.

Planned a course in Lunsen for the sunny evening. Unfortunately the sun went away, though it was still nice and warm at least. Very dry in Lunsen which was nice. Still got wet feet in some of the more serious marshes. Taking it handy for the most part. Some orienteering was good, some not so much. Olle K was around me for a lot of it and he distracted me a little. Compass work wasn't great and I need to keep that up for Estonia, going through green.

Up a bit earlier today as heading to Stockholm for a meeting.

Jog over to KG to have a look at the printer but there was stuff going on so I left it until later as encouragement to do a longer warm down. Then to Stadskogen where I would do the session before some dirlls and strides. Warm out, ~20 degrees which made it very pleasant.

10min @AT, 3x5min @LT with 2 mins rest between everything.

Had planned out a fairly flat loop in Stadskogen to do this which worked pretty well. I remembered it mostly but I took a turn too early on the first lap and missed a turn on the second lap. I'll get to know it yet.

Not sure how well I got the intensities and the paces were all over the shop. GPS seems to have been really bad. In any case this was a tough session but I think it went well. Good long periods at hard effort. Was pretty spent by the end of the last one.

Cool down back via KG which was still being used so I left the printer until tomorrow. On the plus side I found a lovely path at the edge of the forest and Hagadalen and it was a nice jog home.

Steady shortened long run in Nåsten. Took a Hittaut map so I didn't get super lost. Went on nice trails mostly but did take the big straight line one that was a bit rougher. I did get pretty confused at the end of thisThink I got the intensity about right though some bits were probably a little bit harder than intended. Lovely run in the beautiful sunshine and a warm evening.

After taking it a bit easier last week to recover from the competition period, back to hard training this week. Heavily influenced by successfully finding a coach in jonny. Living in Blodan also significantly reduces the commuting time to training and it will be interesting to see how that impacts anything.

Monday: Easy + drills + strength
Tuesday: Reduced long run, 75-80 mins in Nåsten
Wednesday: 10min AT + 3x5min LT, 2 min recovery
Thursday: easy o-training (Lunsen probably)
Friday: rest
Saturday: 4min AT/2min LT for 30 mins
Sunday: 2h Long run which I'll add a small bit (30 mins?) of same intensity oing into.

After a nice sunny stroll to the school with Ross and Pia, the usual easy run and strides. Right quad felt a little twingy on the last stride so I eased up a little. Wondered what was up.

Then realised that my quads were tired from all the sprint hills yesterday when I started doing squats at gympa so was no longer worried.