Training Log Archive: loefaas

Warm up and down for the sprint race

District champs in Sprint. This was my 8th sprint race in about 5weeks, starting to know how to do this now. Heavy legs today, but it seemed that all had it because of the heat outside, 28-30degrees in the shadow and hot as hell in the sun. Nice course with a tricky start in a small forest(green) area, then a very fast part in urban areas. My tactic was to take it safe in the beginning and go hard in the easy part. Worked very well, out from the forest part (6th control) I was second 2s behind Julian Dent, then nobody had a chance to follow my speed and I won by 38s before old but still going strong Håkan E (47yrs). Didn't feel like I was running that fast, but I guess it was because it was so warm.
splits

If the heart rate from the garmin is right, then it's clear that it's much tougher for the body to run when it's warm. It's looks like I had what I thougt was my max HR when I finished and I have very high heart during the whole race.

Run from home around Djurgården. Knee ok today but I still feeling my heel. Nice and low heart rate but very tired muscles.

Was planning to do an easy jog just to move the legs some and recover from last week. But I felt the knee a little on every step so I felt it was stupid to run. Walk a bit around Gärdet instead to get some fresh air in the nice weather today. I think I have to get some voltaren for my knee and heel tomorrow.

Warm up and short cool down for the final of Stockholm city cup

Final of SCC. It was chase start and I went out with a lead of 24s before Anders Skarholt and 40s before Peter Hemmyr. The final was at Vinterviken which was a vert technical area with a lot of small hills, open rocks, and big cliffs. It was more like a middle distance both in length and orienteering technique. Did a good race without any real mistakes. Was some legs in the beginning were I met the other runners and saw that they hadn't gained any time which was nice. Took a clear victory, 1:49 before Skarholt.

C • Nice run(s) 4

"Warm up" before camp middle distance champs. Legs super heavy.

Camp middle distance champs Swe vs. Nor vs. Coaches. Legs felt ok when I started running and it went really good the first half of the course. Caught up mattias with 2min, uffe with 4min and jakob with 8min. But after that we started to do some stupid mistakes. Got beaten by coach löwegren by 2.5min, but to my defense he has been coaching and not been running/climbing so much before.

At a ice cream stop halfway to the airport my knee was hurting quite bad when I got out of the minibus. I guess it has to do with to much running hard downhill. Hopefully it's nothing serious.
Pictures from Hungary:

Euromeeting

Long-distance training in Bukk mountains where we run two and two and tested different route-choices. Heavy legs today but was ok running. Run in runners to save my feet which was a good choice since I got some route choices way around on roads.

Shorter training also in Bukk mountains but this time on the side close to Silvazvarod? just beside the embargoed area for WOC2009. No power at all in the legs and a very strange map which almost all people had very big problems with.