Training Log Archive: RalphIn the 31 days ending Aug 31, 2012:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||
Thursday Aug 30, 2012 #
10 AM
O - Training 38:53 [3] 5.55 km (7:00 / km) +136m 6:14 / km
shoes: Icebug Spirit I
Brown only.
Felt good today, bit unsure in the circle on several occasions, biggest problem on 9 when the feature was much smaller than I expected.
http://img191.imageshack.us/img191/9824/qr20120830...
Felt good today, bit unsure in the circle on several occasions, biggest problem on 9 when the feature was much smaller than I expected.
http://img191.imageshack.us/img191/9824/qr20120830...
5 PM
O - Training 55:57 [5] 8.62 km (6:29 / km) +175m 5:54 / km
shoes: Icebug Spirit I
SNO training camp relay championships.
Quickly dropped by the group (EB, IL, RO, KO, EL) and resigned myself to running alone for the rest of the course. However, it turns out most of the group had forgotten how to orienteer and so I was actually in 3rd place after the 3rd control (long leg). I then ran with EB until half way to the 7th where we had a different gaffle, missed mine and got caught by KO. KO and I then ran together to the 11th (with different routes) which I then missed and he got a 1 minute lead. Then I missed 12 by a lot allowing EL past, but I also got in front of KO again. Finished 8 minutes down on RO and IL, 3 down to EB and 1 down to EL.
Felt I had run considerably further and longer at the end so fitness missing but pleased with how my foot and my orienteering is progressing.
Quickly dropped by the group (EB, IL, RO, KO, EL) and resigned myself to running alone for the rest of the course. However, it turns out most of the group had forgotten how to orienteer and so I was actually in 3rd place after the 3rd control (long leg). I then ran with EB until half way to the 7th where we had a different gaffle, missed mine and got caught by KO. KO and I then ran together to the 11th (with different routes) which I then missed and he got a 1 minute lead. Then I missed 12 by a lot allowing EL past, but I also got in front of KO again. Finished 8 minutes down on RO and IL, 3 down to EB and 1 down to EL.
Felt I had run considerably further and longer at the end so fitness missing but pleased with how my foot and my orienteering is progressing.
Wednesday Aug 29, 2012 #
9 AM
O - Training 1:03:59 [3] 8.28 km (7:44 / km) +237m 6:46 / km
shoes: Icebug Spirit I
Long line exercise. Tough at the end trying to read all the details but good training. Fell off the line in some green and then on a bit of a vague slope. Quite physical in places but absolutely gorgeous in others.
Tuesday Aug 28, 2012 #
6 PM
O - Training 56:56 [3] 8.89 km (6:24 / km) +217m 5:42 / km
shoes: Icebug Spirit I
Brown and blue only map - good training.
http://img198.imageshack.us/img198/9805/qr20120828...
Some wobbles on the routes and a few misses in the circle but getting a bit better at picking features.
http://img198.imageshack.us/img198/9805/qr20120828...
Some wobbles on the routes and a few misses in the circle but getting a bit better at picking features.
Monday Aug 27, 2012 #
10 AM
O - Training 40:23 [4] 6.41 km (6:18 / km) +89m 5:54 / km
shoes: Icebug Spirit I
SNO Home Training Camp. Day 1.
2 x Corridor exercise. Run as fast as possible whilst staying inside the corridor which is dead straight (about 14 minutes). Alternating the lead with Ivar. Some good sections - some mistakes. Tough
2 x Corridor exercise. Run as fast as possible whilst staying inside the corridor which is dead straight (about 14 minutes). Alternating the lead with Ivar. Some good sections - some mistakes. Tough
5 PM
O - Training 48:57 [3] 6.66 km (7:21 / km) +205m 6:22 / km
shoes: Icebug Spirit I
Switched to thumb compass for this training. 1 long leg out then group map memory exercise. Better training than I expected and got better at it by the end.
Saturday Aug 25, 2012 #
2 PM
Run 29:11 [3] 5.59 km (5:13 / km) +161m 4:34 / km
Another exploration jog. Not quite sure about the foot, bit dodgy. Also some imbalance issues, however these only seem to appear on the road.
Friday Aug 24, 2012 #
2 PM
Run 22:05 [3] 3.68 km (6:00 / km) +111m 5:13 / km
Exploration
Thursday Aug 23, 2012 #
Note
http://img9.imageshack.us/img9/3883/qr20120819.jpg
http://img6.imageshack.us/img6/5553/qr20120822.jpg
Got the scanner in the house working so I can finally use quickroute and take a look at my orienteering. Rusty, but not too bad.
http://img6.imageshack.us/img6/5553/qr20120822.jpg
Got the scanner in the house working so I can finally use quickroute and take a look at my orienteering. Rusty, but not too bad.
Wednesday Aug 22, 2012 #
9 PM
O - Night 51:52 [3] 5.79 km (8:57 / km) +152m 7:55 / km
spiked:6/9c shoes: Icebug Spirit I
Night Orienteering. Tough, plenty of things to work on but I was better than I thought I would be. Compass/Confidence priority. Distance judgement. Feature identification.
Tuesday Aug 21, 2012 #
Note
(injured) (rest day)
Attempting not to be stupid. I think the cycling is still putting a bit of pressure on my foot so I want to stay off it for a day to let it recover a bit before hopefully getting back into the forest soon
Monday Aug 20, 2012 #
5 PM
Cycling 1:00:00 [2]
Spin after work. Tired legs from standing up all day. Ended up staying for longer than planned to watch the end of the Vuelta
Sunday Aug 19, 2012 #
11 AM
O - Race 25:55 [5] 4.41 km (5:53 / km) +95m 5:18 / km
shoes: Icebug Spirit I
Tired legs in the morning for the first time is a long long long time, a good feeling. Ran hard on the course and felt good. Made 1 big mistake and 2 small mistakes.
Big mistake where I did not take enough care from my attackpoint into the control -25, 30s. 3 small mistakes - 1 reading to the wrong control which in the end turned out to be a really good attackpoint but probably cost me some time, 1 where I wasn't exactly clear waht the feature should look like and ended up slightly high - 5s, and 1 on the first control where again the feature and the general area did not look like how I expected. More care needed here to get into the map and do the basics right.
Winsplits says I lost some time on some other controls but I don't agree with it, I did exactly what I wanted to do, maybe I just was not running quite as direct as I should have been.
Foot felt ok - I can feel there is something not quite right but it is not giving me any pain at the moment. I was even confident enough to manage a warm down. Quite tired physically - hopefully I can get this back in time for Smålandskavlen
Big mistake where I did not take enough care from my attackpoint into the control -25, 30s. 3 small mistakes - 1 reading to the wrong control which in the end turned out to be a really good attackpoint but probably cost me some time, 1 where I wasn't exactly clear waht the feature should look like and ended up slightly high - 5s, and 1 on the first control where again the feature and the general area did not look like how I expected. More care needed here to get into the map and do the basics right.
Winsplits says I lost some time on some other controls but I don't agree with it, I did exactly what I wanted to do, maybe I just was not running quite as direct as I should have been.
Foot felt ok - I can feel there is something not quite right but it is not giving me any pain at the moment. I was even confident enough to manage a warm down. Quite tired physically - hopefully I can get this back in time for Smålandskavlen
Saturday Aug 18, 2012 #
10 AM
O - Sprint Training 24:17 [4] 5.05 km (4:49 / km) +146m 4:12 / km
Shadowing (Chasing) the juniors around Rissne. Quite a technical estate for Sweden, lots of black green areas over grass.
5 PM
O - Training 28:25 [3] 4.45 km (6:23 / km) +101m 5:44 / km
shoes: Icebug Spirit I
Out from Hellasgården with Doug onto Nacka. Running a couple of controls from Naturpasset 2010 so no controls out. Decided to run together and take different routes, not running especially fast but enough speed to make the map reading challenging. Compass direction let me down a bit and I found it difficult to read the contours in places.
Friday Aug 17, 2012 #
5 PM
Cycling 1:00:00 [3]
On the bike in Grondal. Hot
Thursday Aug 16, 2012 #
11 AM
O - Training 48:48 [3] 4.23 km (11:32 / km) +143m 9:52 / km
shoes: Icebug Spirit I
Shadowing. Trying to practice what I preach of course. Good to be able to "try" and map read without having to decide on a route to run
Wednesday Aug 15, 2012 #
6 PM
O - Training 37:00 [3] *** 5.6 km (6:36 / km)
spiked:7/9c shoes: Icebug Spirit I
Melkes Minne open course. No pain in foot. Aches in other places.
Tuesday Aug 14, 2012 #
O - Training 30:00 [3] ***
spiked:5/7c shoes: Icebug Spirit I
I GOT IN THE FOREST WITH A MAP AND FOUND SOME CONTROLS.
Monday Aug 13, 2012 #
9 AM
Cycling 1:00:00 [3]
Pre-work
Sunday Aug 12, 2012 #
Note
(injured) (rest day)
Gym closed (Swedish holidays) and Erik is broken so nobody to go marsh running with
Saturday Aug 11, 2012 #
Terrain Running 27:00 [3]
Well I don't know if this is any good for my foot or not, it felt fine for the first 18 reps, then hurt a little on the 19th so I called it a day. The logic of this is that at the moment nobody really seems to know anything about my foot so if I use it a bit and there is no pain then I am not damaging anything? Maybe. I also need to get back to fitness (running fitness as well as actual fitness) so it is important to do some running. Also because it is in a marsh the ground is soft so it is almost like aqua jogging and therefore a good thing to do.
Chased Liljequist around the marsh 40 on 20 off x 19. Small warm up before hand to explore the marsh.
Chased Liljequist around the marsh 40 on 20 off x 19. Small warm up before hand to explore the marsh.
Friday Aug 10, 2012 #
9 AM
Cycling 1:30:00 [3]
4 PM
Cycling 45:00 [3]
In the reflection in the window could see fatty walking on the treadmill behind me so it felt like I was cycling away from him. Motivating.
Wednesday Aug 8, 2012 #
Cycling 1:58:00 [3] 76.0 km (38.6 kph)
Training with Ivar and Erik
Saturday Aug 4, 2012 #
4 PM
Cycling 30:03 [3] 13.91 km (27.8 kph) +77m
shoes: Giant Defy 3.5