Training Log Archive: 007In the 7 days ending Jul 1, 2012:
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Sunday Jul 1, 2012 #
orienteering race 59:00 7.2 km (8:12 / km) +350m 6:36 / km
shoes: Innovate 'roc lite'
First leg for Galgenen #4 in the Schweizer 5er Staffel (5man relay). A beautiful setting high above the Rhine next to an awesome castle, and some 'exciting' weather.
A mostly fast forest with some really steep legs. Lots of people about for most of it except where I took some different route choices, so some good little races going on :) Navigation into the controls was mostly spot on but the terrain was not particuarly technical, its all about RC and efficiency.
Ran hard and felt ok though legs a bit tired still pushing on the faster sections. Finished 15mins down against first elite men (Fabi Hertner) and 2nd about 50secs behind the fastest girl (first leg was mainly a mens leg).
Fun to be part of the Galgenen club :)
A mostly fast forest with some really steep legs. Lots of people about for most of it except where I took some different route choices, so some good little races going on :) Navigation into the controls was mostly spot on but the terrain was not particuarly technical, its all about RC and efficiency.
Ran hard and felt ok though legs a bit tired still pushing on the faster sections. Finished 15mins down against first elite men (Fabi Hertner) and 2nd about 50secs behind the fastest girl (first leg was mainly a mens leg).
Fun to be part of the Galgenen club :)
Running warm up/down 16:00 [2]
Saturday Jun 30, 2012 #
Note
rest day. fun day collectimg wood in the hills for the massive1st August bonfire!
Friday Jun 29, 2012 #
Running warm up/down 7:00 [2]
Quick warm up for O training, early in the morning luckily before it was too hot. Strange sore spot on my left quad just above my knee, feels like I corked it on something yesterday? Legs will be happy to be out of the forest, covered in bruises and scratches!
orienteering 50:00
shoes: Innovate 'roc lite'
Relay training organised by the Swedes- mass start with about 10 girls from Sweden, Denmark, France.
Main problems in were in the control circle, controls sometimes very hard to find tucked in ditches and creek ends. Tiredness lead to some poor decision making towards the end, not seeing some route choices. Had a good race with on Dane and there were a couple more girls behind, we were all pretty tired I think! I suspect the Swedes finished a fair way ahead after they dropped me when I had a small miss at 2.
HR monitor not working :(
Main problems in were in the control circle, controls sometimes very hard to find tucked in ditches and creek ends. Tiredness lead to some poor decision making towards the end, not seeing some route choices. Had a good race with on Dane and there were a couple more girls behind, we were all pretty tired I think! I suspect the Swedes finished a fair way ahead after they dropped me when I had a small miss at 2.
HR monitor not working :(
Thursday Jun 28, 2012 #
orienteering 50:00
Middle qual training, across the road from the competition area. Nice forest, a bit vague in parts and had trouble with a depression in green.
Focus on good exit, direction and confident attack - mostly succesfully.
Legs quite tired especially on the hills so I walked a bit.
Just one more day training in the forest tomorrow.
Focus on good exit, direction and confident attack - mostly succesfully.
Legs quite tired especially on the hills so I walked a bit.
Just one more day training in the forest tomorrow.
Running warm up/down 5:00 [2]
Wednesday Jun 27, 2012 #
orienteering 1:40:00 11.3 km (8:51 / km) +380m 7:35 / km
slept:9.0 shoes: Innovate 'roc lite'
Long race in WOC relavent terrain.
Bit of a messy start not taking time to have a plan on the ffirst 2 legs. Caught 2mins at #2 by Lena Eliasson then she took off differently to 3 so I ran the next few alone but focussed much better. Caught ger up again at #4. Long route choice to #6 I went quite wide to the right and Susannes route to the left was a bit faster but i didnt see it. Good next section and kept ahead of Lena until #11. Some small time losses when I got more tired towards the end, really have to keep fighting through the vegetation till the end!
Need shoes without spikes for all the track running!
Could have run harder in parts but its hard doing a classic race when already tired!
http://news.worldofo.com/2012/06/28/last-woc-long-...
Bit of a messy start not taking time to have a plan on the ffirst 2 legs. Caught 2mins at #2 by Lena Eliasson then she took off differently to 3 so I ran the next few alone but focussed much better. Caught ger up again at #4. Long route choice to #6 I went quite wide to the right and Susannes route to the left was a bit faster but i didnt see it. Good next section and kept ahead of Lena until #11. Some small time losses when I got more tired towards the end, really have to keep fighting through the vegetation till the end!
Need shoes without spikes for all the track running!
Could have run harder in parts but its hard doing a classic race when already tired!
http://news.worldofo.com/2012/06/28/last-woc-long-...
Running warm up/down 5:00 [2]
Tuesday Jun 26, 2012 #
orienteering race 51:36 [4] 5.1 km (10:07 / km) +130m 8:58 / km
slept:8.0 shoes: Innovate 'roc lite'
Middle race on terrain opposite the WOC middle map. Pretty rough alpine forest with some lovely open bits. Really enjoyed it and finally felt like I was running hard in the terrain, but navigation was not so good, I made about 5x 1+mins errors and was a bit all over the place with direction. Was rushing too much and not being diciplined. But at least I feel i could race well in this terrain and physically felt good today.
Fastest time 37.26 Sara Luscher, so a fair way down but i had lost alot of time.
Results http://www.obasen.nu/winsplits/online/en/default.a...
Fastest time 37.26 Sara Luscher, so a fair way down but i had lost alot of time.
Results http://www.obasen.nu/winsplits/online/en/default.a...
Running warm up/down 8:00 [2]
C • Nav 1
Strength 3:00 [0]
ankle
Monday Jun 25, 2012 #
Running warm up/down 10:00 [2]
Strength 3:00 [0]
12 PM
orienteering 1:17:00
slept:6.5
Long qual training. Some parts of this forest were really shit with hard to understand vegetation and tracks- horrible waist high rasberries on some of the tracks. But every terrain has it's challenges, route choices very important!
Realised my left ankle is making me a bit slower in the terrain..
Realised my left ankle is making me a bit slower in the terrain..
6 PM
orienteering 25:00
Middle final training. Nice terrain but rough under foot.