Training Log Archive: Erik

Note
(rest day)

Running-normal warm up/down 6:53 [1] 1.33 km (5:10 / km) +17m 4:51 / km
shoes: VJ Integrator

Orienteering-easy 45:06 [4] 7.31 km (6:10 / km) +238m 5:19 / km
shoes: VJ Integrator

Chasing start with me on the fourth position, going out 30 seconds behind the leader. I was just tired, all the way. Had also little problems with the hamstrings and calves after 30 minutes which was the reason why I finished my race already at control 13.
To control 6 I did a really bad job and to control 8 I ran alone the right route, which was about the same to the straight route and faster than the left road-route. But in general, a race to forget because it makes no fun when you are more tired than everyone else.

Strength 25:00 [2]

Running-normal 30:31 [1] 6.24 km (4:53 / km) +98m 4:32 / km
shoes: Hoka Clifton 5

Strength 35:00 [3]

Running-normal 49:20 [1] 9.45 km (5:13 / km) +232m 4:39 / km
shoes: Hoka Clifton 5

Cycling 1:03:18 [1]

Running-normal warm up/down 20:01 4.46 km (4:29 / km) +45m 4:16 / km
ahr:150 max:167 shoes: Adidas Boston

Running-normal race (Grus8an test) 26:11 [5] 7.78 km (3:22 / km) +60m 3:14 / km
ahr:147 max:161 shoes: Adidas Boston

Running-normal warm up/down 9:40 1.64 km (5:54 / km)
ahr:132 max:145 shoes: Adidas Boston

Note
(rest day)

Cycling 1:33:45
ahr:138 max:174

Cycling 46:23 [2]

Running-normal warm up/down 19:26 [1] 3.62 km (5:22 / km) +95m 4:45 / km
shoes: Kalenji Kiprun Fast

Orienteering-easy 35:26 5.88 km (6:01 / km) +147m 5:21 / km
ahr:153 max:173 shoes: Icebug spirit 7

Running-normal warm up/down 4:36 0.89 km (5:09 / km)
ahr:142 max:159 shoes: Icebug spirit 7

Cycling 50:25
ahr:132 max:158

Running-normal 50:09 10.12 km (4:57 / km) +127m 4:40 / km
ahr:140 max:163 shoes: Hoka Clifton 5

Orienteering-easy 48:31 8.06 km (6:01 / km) +268m 5:10 / km
ahr:153 max:177 shoes: VJ Integrator

Massstart with two other guys (one of us planed the course on an old training, which made it a little bit harder not to run to false controls). Good training on a beautiful day in beautiful terrain. We had forked controls, but I was already after the first one in front. Did my own race, with good but not too fast speed and good orienteering. Maybe to control 5 and 7 not perfect, but all in all a very good training.

Cycling 1:17:54
ahr:126 max:160

Strength 45:06
ahr:78 max:110

Running-normal (3 x (3', 2', 1') / 1') 58:15 12.35 km (4:43 / km) +91m 4:33 / km
ahr:153 max:175 shoes: Adidas Boston

Cycling 1:21:46
ahr:131 max:170

Orienteering-easy 1:19:18 11.51 km (6:54 / km) +320m 6:03 / km
ahr:158 max:176 shoes: Icebug spirit 7

Super nice terrain and training. Speed was not that fast but it was a tough terrain, so it was still a good physical training. Technically good enough for such a training but there are still a few small things which were not perfect

Orienteering-easy 41:25 [3] 6.63 km (6:15 / km) +84m 5:52 / km
shoes: VJ Integrator

Changed again to a Str8 compass so was a little bit strange, but went quite okay. Not really satisfied with this training, but makes it easy to work on myself

Orienteering-easy 43:10 [4] 7.18 km (6:01 / km) +91m 5:39 / km
shoes: Inov X-Talon 230

That should have been a really nice terrain, but due to recent forest work was it nearly in the hole forest super shitty to run. But technically was it much better than in the morning, I was just at control 16 a little bit confused.

Cycling 1:29:08 [2]

Cycling warm up/down 22:03 [2]

Running-normal 55:54 10.52 km (5:19 / km) +201m 4:51 / km
shoes: Adidas Adizero Tempo 2

4.2km warm-up, 4.5km sprintintervalls, 1.8km cool down
Really bad GPS, so maybe it is better just to look at it without GPS, but cool map and a nice training. In the beginning I had big problems with the routines, the coordination and all the stuff I had to do in that short time. Especially because it was 1:3000 scale. Did for more than half a year no sprint, therefore I needed a little bit of time to come in again. But nice to do sprint again.

Cycling warm up/down 21:17 [2]

Running-normal warm up/down 16:25 [1] 2.83 km (5:48 / km) +57m 5:17 / km
shoes: VJ Integrator

Orienteering-easy (Chalmers OL KM) 34:54 [5] 5.85 km (5:58 / km) +96m 5:31 / km
shoes: VJ Integrator

Internal University championships of Chalmers. Very nice course but sometimes not the best control flags (just small white sticks hanging somewhere in the trees). Not my best run but a quite solid one until control 11 where I really messed it up. Bad plan and then I didn't see the small creek and ran far too long. Most of the course I needed just a few seconds to see the control flag but at control 14, I don't know what happened. First, I was right, saw nothing and started to struggle and searched around. It was so close to the finish that I just wanted to find the god damn flag and was not clear in my head. After the race I was a little bit frustrated about myself, but I think I had again a quite good lesson. Physically okay, but got fast tired in my upper body and had not the power I want to have in this tough terrain.

Cycling 1:15:23 [1]

Strength 45:00 [3]

Orienteering-easy 1:06:11 [2] 10.0 km (6:37 / km) +196m 6:02 / km
shoes: Inov X-Talon 220

Nice korridor in easy speed

Running-normal warm up/down 8:16 [1] 1.55 km (5:20 / km) +17m 5:04 / km
shoes: VJ Integrator

Orienteering-easy (training competition) 43:48 [5] 8.19 km (5:21 / km) +101m 5:02 / km
shoes: VJ Integrator

A long middle distance with controls out in the forest. Had a really good speed today and tried to push the hole way. From control 6 to 9 I felt a little bit tired and reduced a bit the speed but could hold this quite good until the finish. Sadly, I lost a few seconds at control 13 and 17, but in general I'm satisfied with my performance.

Running-normal warm up/down 22:48 [1] 3.72 km (6:08 / km) +39m 5:50 / km
shoes: VJ Integrator

Running-normal 47:13 [2] 10.8 km (4:22 / km) +110m 4:10 / km
shoes: Hoka Clifton 5

Note
(rest day)

Strength 45:00 [3]

Running-normal 1:03:13 [2] 11.9 km (5:19 / km) +221m 4:52 / km
shoes: Hoka Clifton 5

Cycling warm up/down 19:51 [1]

Orienteering-easy 50:32 [3] 7.6 km (6:39 / km) +152m 6:03 / km
shoes: Icebug spirit 7

I don't know what was wrong with me. Felt good, had a good focus at the start (at least I thought that), but I orienteered really bad today. I can't say much more to this training, but after a while I had at least fun in this nice terrain with amazing weather.

Cycling 16:47 [2]

Running-normal 57:24 [2] 11.54 km (4:58 / km) +122m 4:43 / km
shoes: Hoka Clifton 5

Cycling 1:17:07 [3]

Strength 34:50 [3]

Orienteering-easy 58:34 [2] 7.59 km (7:43 / km) +155m 7:00 / km
shoes: Bold 7

In the beginning not perfect, but went better after a while. Ran everything quite slowly, but with the wonderful weather is was just amazing.
I'm feeling not completely heathy but good enough for training

Running-normal 38:04 [2] 8.5 km (4:29 / km) +96m 4:14 / km
(sick) shoes: Hoka Clifton 5

Note
(sick)