Training Log Archive: Erik

Running-normal 30:31 [1] 5.7 km (5:21 / km) +31m 5:13 / km
(sick) shoes: Asics Gel Persue 6

Note
(sick)

Note
(sick) (rest day)

Running-normal (trails) 1:26:32 [1] 14.28 km (6:03 / km) +344m 5:24 / km
shoes: Asics Gel Persue 6

Running-normal 1:17:15 15.57 km (4:58 / km) +145m 4:44 / km
shoes: Saucony Ride Iso 2 - 1

Running-normal 55:55 [1] 11.61 km (4:49 / km) +189m 4:27 / km
shoes: Asics Gel Persue 6

Running-normal warm up/down 25:21 [1] 5.04 km (5:02 / km) +81m 4:39 / km
shoes: Saucony Ride Iso 2 - 1

Orienteering-easy 19:13 [4] 3.56 km (5:24 / km) +56m 5:01 / km
shoes: Saucony Ride Iso 2 - 1

Running-normal warm up/down 13:04 [1] 1.99 km (6:34 / km) +18m 6:18 / km
shoes: Saucony Ride Iso 2 - 1

Running-normal 1:02:44 [1] 12.48 km (5:02 / km) +202m 4:39 / km
shoes: Asics Gel Persue 6

Running-normal warm up/down 5:37 [1] 1.08 km (5:13 / km) +36m 4:29 / km
shoes: Asics Gel Persue 6

Strength 19:26 [2]

Running-normal 32:22 [1] 6.49 km (4:59 / km) +60m 4:46 / km
shoes: Asics Gel Persue 6

Strength 37:53 [3]
(rest day)

Running-normal warm up/down 11:22 [1] 2.14 km (5:18 / km) +1m 5:18 / km
shoes: Icebug spirit 7

Orienteering-easy race (SM Long B Finale) 1:24:05 [5] 12.14 km (6:56 / km) +528m 5:41 / km
shoes: Icebug spirit 7

Definitely not my best run today. I was physically not good today. When I was alone, I ran technically quite well but was compared to the others much slower. At control 3 the runner starting behind me catched me already, so I was running with him until control 5. To control 4 I didn't really locked on the map because I was running on my limit. To control 5 the other runner did again a mistake, but this time I was reading the map and did it better. So to control 6, 7 and 8 I ran again alone but on my way to control 9 the other runner catched me again. To control 10 we were running together (it was not allowed to run over the fields) but I was again super tired and did this time together with the other runner a mistake. I found the control first and was running alone but was catched a third time to control 12.
So definitely a good training, but not a good competition. No good shape and no good orienteering.

Running-normal warm up/down 15:40 [1] 3.09 km (5:05 / km) +13m 4:59 / km
shoes: Icebug spirit 7

Orienteering-easy (SM Middle B Finale) 37:04 [5] 5.19 km (7:09 / km) +276m 5:39 / km
shoes: Icebug spirit 7

What shall I say? Like yesterday. Most of the course quite good but in the end far behind due to two big mistakes. I would say that I run right now to fast for my o-technical level. 9 of 10 times it is going well but the risk that I make a mistake is too high. This is quite annoying, but I have to try to improve my orienteering level, so it catches up again with my running speed. But nice competition.

Running-normal warm up/down 8:24 [1] 1.47 km (5:44 / km) +5m 5:38 / km
shoes: Icebug spirit 7

Running-normal warm up/down 15:41 [1] 3.2 km (4:54 / km) +2m 4:53 / km
shoes: Saucony Ride Iso 2 - 1

Orienteering-easy race (SM Kval) 43:33 [5] 6.1 km (7:08 / km) +343m 5:34 / km
shoes: VJ Integrator

17th place and long after the fastest guys. On some routes I didn't saw the fastest routes and lost a little bit of time. But everything was quite stable and good enough for the A-Final, except control 3, where I felt to secure, interpretated the terrain wrong and lost a lot of time. But so is orienteering, you have to run the hole competition good and one mistake can ruin your race and this time also the two competitions after this one. I felt well prepared and was optimistic to make it, but now my challenge will be to get motivation for the B-Final and to make it better in the next two competitions. I'm disappointed but I will come back stronger.

Running-normal warm up/down 5:45 [1] 1.08 km (5:20 / km)
shoes: VJ Integrator

Running-normal 44:59 [2] 10.01 km (4:30 / km) +75m 4:20 / km
shoes: Asics Gel Persue 6

Note
(rest day)

Running-normal 57:39 12.19 km (4:44 / km) +72m 4:36 / km
shoes: Saucony Ride Iso 2 - 1

Running-normal 58:41 [1] 11.76 km (4:59 / km) +193m 4:37 / km
shoes: Asics Gel Persue 6

Running-normal warm up/down 9:21 [1] 1.62 km (5:47 / km) +11m 5:35 / km
shoes: Saucony Ride Iso 2 - 1

Strength 43:45 [2]

Orienteering-easy 1:02:50 9.26 km (6:47 / km) +294m 5:51 / km
shoes: VJ Integrator

Again a rainy training which was a lot of fun. Ran not really fast but tried to come in a good flow. Control 15, 19, 21 and 22 were not good. The rest was okay, but there were a lot of things which are not allowed at the SM competitions next weekend. But I'm optimistic. Despite that I felt quite good.

Running-normal warm up/down 19:29 [1] 3.01 km (6:28 / km) +133m 5:18 / km
shoes: Icebug spirit 7

Orienteering-easy (DM Long) 1:13:09 [4] 11.58 km (6:19 / km) +325m 5:32 / km
shoes: Icebug spirit 7

Super nice terrain and it was a lot fun. The forest was fast, but the bushes in the marches sometimes really tough.
I started quite bad. I ran not well to control 2 and lost a lot of time. Additionally, I lost time to control 1 and 4 (but to control 4 there were a lot of out-of-bounds areas which are not visible on the map). After control 8 I came into a good flow on the longer legs and had also a good speed until the finish. I don*t know why, but today I didn‘t see the paths on the map. Already to control 2, but also to control 9, 10 and 14. To control 10, at least, it was not that bad what I did, but at least to control 9 it would have been much easier to run more on paths. In the end I lost the focus and lost time on the last two controls, which was quite unnecessary.
But all in all, a really nice competition and quite satisfied with me (even though there is still a lot of potential).

Running-normal 5:47 [1] 1.0 km (5:47 / km)
shoes: Icebug spirit 7

Cycling 1:22:18 [2]

Orienteering-easy 51:25 8.07 km (6:22 / km) +159m 5:48 / km
shoes: Icebug spirit 7

Fast and tough terrain at the same time. Many times, it was super hard to run in the grassy marches, but it was always possible to run straight. At control 8 I lost more than one minute because I didn't saw the control and wasn't able to understand the map together with the terrain. I was just standing there and trying to understand everything. After that I was a little bit angry and confused and ran directly wrong to control 9 and also in the beginning of the leg to control 10. But despite that and a small mistake to control 12, it was actually really good.

Running-normal 1:01:44 [1] 11.61 km (5:19 / km) +188m 4:55 / km
shoes: Asics Gel Persue 6

Strength 19:52 [2]

Running-normal 56:56 11.25 km (5:04 / km) +69m 4:55 / km
shoes: Saucony Ride Iso 2 - 1

Running-normal (BBA) 42:29 [1] 8.55 km (4:58 / km) +113m 4:40 / km
shoes: Asics Gel Persue 6

Running-normal warm up/down 3:52 [1] 0.68 km (5:43 / km)

Strength 47:11 [2]

Orienteering-easy 1:00:02 [3] 8.04 km (7:28 / km) +338m 6:10 / km
shoes: VJ Integrator

Today it was a little bit better than yesterday, but it was also a slightly different terrain. At control 5 I had problems with seeing the flag, so went somewhere else first, the same at control 7. To control 14 then the biggest mistake. I don't know what I did there but the direction and the objects I saw where not the same as in my plan. Afterwards it was better again, but I lost time to 23, 25 and at the last two controls as well.
I definitely have to learn a lot and work on my orienteering, but I think I'm making slowly progress.

Running-normal (BBA + drills) 19:36 [1] 3.24 km (6:03 / km) +42m 5:41 / km
shoes: Asics Gel Persue 6

Orienteering-easy 1:01:47 [3] 8.55 km (7:13 / km) +297m 6:09 / km
shoes: Icebug spirit 7

Difficult terrain and a lot of mistakes from my side. I had the feeling that I get better in this kind of terrain, but I'm still doing a lot of mistakes close to the control. More than one third of the controls are not that good, as I would like to have them. I definitely have to work on this! But some information to this training: It was raining really much, it was very tough to run in this terrain but my legs felt quite good, at least when I was able to run.

Running-normal 45:09 [2] 9.72 km (4:39 / km) +125m 4:22 / km
shoes: Saucony Ride Iso 2 - 1

Cycling 1:10:31 [2]

Orienteering-easy 48:38 [3] 7.6 km (6:24 / km) +172m 5:45 / km
shoes: Icebug spirit 7

SM Medel Training
Not so super happy with this training even though it looks not so bad on first sight. But when you look a little bit closer, you can see mistakes to control 6, 8, 10, 14 and 15. This is definitely too much. Maybe I was already a little bit tired because I drove 30k with my bike to the training, but even then, I have to work more with the map. At the end of a longdistans I will be tired, too.

Cycling 1:18:04 [2]

Running-normal 48:05 [1] 9.8 km (4:54 / km) +117m 4:38 / km
shoes: Asics Gel Persue 6

Cycling 1:57:00 [3]

Strength 17:06 [3]

Running-normal 7:57 [1] 1.39 km (5:44 / km) +12m 5:30 / km
shoes: Saucony Ride Iso 2 - 1