Training Log Archive: roarIn the 7 days ending Sep 18, 2016:
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Sunday Sep 18, 2016 #
2 PM
O-training 1:55:51 [1] 8.97 km (12:55 / km) +76m 12:23 / km
shoes: Inov 8 Oroc 2016 2
After a super tasty brunch with some of the club, watching rasmus and albin come first and second in the swedish champs, went to nåsten with Gina. Found some old o-interval maps in the club house and took those. Added the hittaut points and then had a solid 20 control points. Just went slowly and tried to learn a bit better what the features look like here and talk about route choices. Lovely afternoon and a very worthwhile exercise.
Hittaut: bridge going yonder over troubled people.
We were hoping so hard the last one would be a 'w'
Hittaut: bridge going yonder over troubled people.
We were hoping so hard the last one would be a 'w'
Saturday Sep 17, 2016 #
Event: Arosträffen, medel/lång
8 AM
Cycling 19:53 [3]
shoes: Cannondale CAAD8
6.57 km 40m
11 AM
Running (off-road) 14:04 [2] 0.85 km (16:39 / km)
shoes: Inov 8 Oroc 2016 2
Warm up.
Legs felt weird and it took me a while to work out that they were fresh!
Legs felt weird and it took me a while to work out that they were fresh!
Orienteering race 46:09 [4] 4.94 km (9:21 / km) +36m 9:01 / km
18c shoes: Inov 8 Oroc 2016 2
Started slowish to give me time to get into the map. First two went well but then missed three. Big mistake on 4 and my two minute man caught me. I was with him at all the controls up to 15 then but we would take different routes and he would miss it by a little more than me. Some moments of brilliance. 9 was great, 11 I was totally on top of the world. Mostly bad in the circle though and another big time drop on 16 left me very frustrated.
Running (road) warm up/down 10:13 [2] 1.6 km (6:24 / km) +13m 6:09 / km
shoes: Inov 8 Oroc 2016 2
Cool down having a chat with myself about me as an orienteer. Thought about what's been going wrong a bit and came up with two more things. The 2.5m contours and a relatively new compass too.
No excuses still and I'll do some slow orienteering tomorrow to see more.
No excuses still and I'll do some slow orienteering tomorrow to see more.
5 PM
Cycling 39:25 [1]
shoes: Cannondale CAAD8
7.484 km 30m
Afternoon was so nice. First syopped in Enköping with the club for lunch which was great. Some people had 14800% of their daily vitamin B allowance. Back in Uppsala Gina and I went a slightly longer way home cycling to pick up some hittaut points.
Afternoon was so nice. First syopped in Enköping with the club for lunch which was great. Some people had 14800% of their daily vitamin B allowance. Back in Uppsala Gina and I went a slightly longer way home cycling to pick up some hittaut points.
Friday Sep 16, 2016 #
9 AM
Note
slept:8.0 (rest day)
Small bit of tightness in the tendons behind the left knee today. Scheduled rest anyway but I'll get in some rolling and stretching which have been lacking.
Thursday Sep 15, 2016 #
10 AM
Note
slept:8.5
TomTom watch is in the post for a warranty claim. Hopefully that doesn't take too long.
Also had a nightmare that Conor set up a new CNOC DOMA and everyone started using his version because it was so much better than mine. That was pretty terrible.
Also had a nightmare that Conor set up a new CNOC DOMA and everyone started using his version because it was so much better than mine. That was pretty terrible.
5 PM
Running (off-road) 48 0.12 km (6:47 / km) +14m 4:13 / km
ahr:99 max:113 shoes: Inov 8 Oroc 2016 2
The shortest warm up in the history of mankind. Had gotten a lift and everyone else in the car was doing the shorter course so I thought I would have to be quick about getting out and doing my course. I was still first back.
O-training 13:43 *** 1.72 km (7:59 / km) +17m 7:37 / km
ahr:133 max:148 spiked:4/4c shoes: Inov 8 Oroc 2016 2
Went back out to visit 13 and 6 and do them correctly, albeit slowly. Did that and two extra compass through the green exercises. I had a habit of not correcting my direction when my compass was telling me to change it, so I fixed that. Nice to get some confidence.
Wednesday Sep 14, 2016 #
Note
slept:8.5
IOC and Tiomila are the same weekend next year. The problems with living in Sweden. Probably IOC while I'm not on the first team...
5 PM
Cycling 19:56 [1]
shoes: Cannondale CAAD8
6.64km 42m
To the clubhouse.
To the clubhouse.
Running (road) 4:52 0.79 km (6:12 / km) +21m 5:28 / km
ahr:122 max:134 shoes: Inov 8 Oroc 2016 2
Short jog over to the start, wanting to get started ASAP so that light wouldn not be a problem at the end. I led the group along a path and through the forest, wasn't that happy with how the hashed green was marked.
O-training 1:07:44 **** 9.76 km (6:57 / km) +181m 6:21 / km
ahr:152 max:175 spiked:6/16c shoes: Inov 8 Oroc 2016 2
An interesting o-training on the edge of Lunsen with two halves of very different character and no paths on the map. Gina kindly lent me her GPS as she wasn't training today so I was able to have a reasonable quickroute.
Started quite poorly with miss on 1 and my compass work was terrible for 2. Knew I kept drifting right but couldn't really find anything that matched at all until the big open marsh. I had wanted to go as straight as possible...
It got better after that and my line for 3 was more like it though with a little wobble on the way. The small red/blue tapes at the controls were pretty hard to find and I had a lot of misses as a result. I still should be finding the feature first time in any case. Was pretty happy with how I did 6, though maybe could have been a little quicker in the circle and again pretty bad compass on 7. Some woman out for a walk in the forest said something to me here and it was then that I realised that I have fallen into my old habit of trying to orienteer in Swedish. It doesn't work nearly as well as English so I was trying to fix that on the last loop.
The change of character was cool and I felt like I could orienteer here, though still missing in the circle. The huge green area going to 11 & 15 was very wrong on the map and it was actually very runnable. It was getting pretty dark at the end and I had trouble reading the map in the green for 13 & 14. Perhaps should have gone around for 16 but that is influenced by knowing there is a path down there now.
I have to get back to the right language but there were some better signs today. Fun for sure.
7 PM
Cycling 17:26 [1]
shoes: Cannondale CAAD8
6.55km 26m
Cycling home. Not totally relaxed for once and actually tried to cycle a little
Cycling home. Not totally relaxed for once and actually tried to cycle a little
Running (road) 2:42 0.4 km (6:42 / km)
ahr:136 max:164
Even shorter jog back to the car. Rapidly getting darker, I timed it pretty well.
Tuesday Sep 13, 2016 #
5 PM
Cycling 18:03 [1]
shoes: Cannondale CAAD8
6.516km40m
To KG, little late so working a little harder today. Not as many flies about which was nice.
To KG, little late so working a little harder today. Not as many flies about which was nice.
Running (off-road) 12:19 [2] 2.1 km (5:52 / km) +20m 5:36 / km
shoes: Inov 8 Oroc 2016 2
Jog with the club over to the start of intervals. Nice easy pace and a fairly massive group, like 20 people or something. Trying to remember the way back since the map we had didn't cover the route back to the club house.
O-training 38:28 [4] **** 4.54 km (8:28 / km) +32m 8:11 / km
15c shoes: Inov 8 Oroc 2016 2
O-intervals in Nåsten. No tags or anything which made it quite interesting.
Map with no route :(
5 intervals of approx 1km each, though some were shorter. We started in a massive group and the speed was insane. For number 1 I knew what was going on but as far as I could tell everyone missed it and then that suddenly was also me. Stood on a little hill with Oskar for a bit before calling it and just setting off after the train. Was in a nice group for 2 then and kinda could read the map and understood the circle and did 3 nicely. Should have stayed high to the end.
For the second we did a chasing start which had myself, Victor and Olle off first. Got the first grand, nice straight line but followed Victor too far left on the second and when Oskar came past I though it was grand but messed it big time. Went to find the control but that meant I was behind the group which started immediately when I finished.
Understood the map much better on this one, also was in a better train position and got the controls nicely understanding where I was the whole time and actually picking routes. Still behind Johanna Öberg at the end though.
Number 4 I was feeling the effects of the fast start on. Good for the first but tired in the green area and fell off the back of the main group. Got a bit confused and slowed to read the map, not the real point of these intervals. Worked it out and finished just behind Olle.
For the last it was all back together and mass start. Again super fast but managing to read the map and check where we were. Lost the back of Johanna near the end when she went around a hill differently and had to find the control myself but that was fine.
Good fun and insane speed to try and hold onto. Really getting an understanding of the speed needed in the forest. I really want a new GPS though.
Map with no route :(
5 intervals of approx 1km each, though some were shorter. We started in a massive group and the speed was insane. For number 1 I knew what was going on but as far as I could tell everyone missed it and then that suddenly was also me. Stood on a little hill with Oskar for a bit before calling it and just setting off after the train. Was in a nice group for 2 then and kinda could read the map and understood the circle and did 3 nicely. Should have stayed high to the end.
For the second we did a chasing start which had myself, Victor and Olle off first. Got the first grand, nice straight line but followed Victor too far left on the second and when Oskar came past I though it was grand but messed it big time. Went to find the control but that meant I was behind the group which started immediately when I finished.
Understood the map much better on this one, also was in a better train position and got the controls nicely understanding where I was the whole time and actually picking routes. Still behind Johanna Öberg at the end though.
Number 4 I was feeling the effects of the fast start on. Good for the first but tired in the green area and fell off the back of the main group. Got a bit confused and slowed to read the map, not the real point of these intervals. Worked it out and finished just behind Olle.
For the last it was all back together and mass start. Again super fast but managing to read the map and check where we were. Lost the back of Johanna near the end when she went around a hill differently and had to find the control myself but that was fine.
Good fun and insane speed to try and hold onto. Really getting an understanding of the speed needed in the forest. I really want a new GPS though.
Running (off-road) 13:27 [2] 1.92 km (7:00 / km) +32m 6:28 / km
shoes: Inov 8 Oroc 2016 2
Easy jog back. Chatting with Albin about the o-intervals and upcoming races. Solid group all together for the finish. Great fun training, super happy to get to do it.
8 PM
Cycling 20:00 [1]
shoes: Cannondale CAAD8
6km
Really easy home with Gina. Another grand evening. Legs tired enough now. The cycle tracks are so nice for cycling together.
Really easy home with Gina. Another grand evening. Legs tired enough now. The cycle tracks are so nice for cycling together.
Monday Sep 12, 2016 #
10 AM
Note
slept:8.0
Wow, what a week. It won't be like this all winter but I feel like I should keep taking advantage of the opportunity while it's there. Tired at the weekend and need to stay good about sleeping.
Monday - Running, drills, gympa, innebandy.
Tuesday - Albin's Orienteering intervals
Wednesday - Pathless o-training in Lunsen, long character
Thursday - Green area training, thanks club for knowing what I need :p
Friday - Rest
Saturday - A middle in Västerås somewhere
Sunday - Either o-training with Gina or possibly a cycle with Ken.
Monday - Running, drills, gympa, innebandy.
Tuesday - Albin's Orienteering intervals
Wednesday - Pathless o-training in Lunsen, long character
Thursday - Green area training, thanks club for knowing what I need :p
Friday - Rest
Saturday - A middle in Västerås somewhere
Sunday - Either o-training with Gina or possibly a cycle with Ken.
5 PM
Cycling 16:35 [1]
shoes: Cannondale CAAD8
5.64km 40m
Running (off-road) 20:24 [2] 2.63 km (7:46 / km) +14m 7:34 / km
shoes: Asics Hyper Speed 6 2016
Easy lap around Barkbana before drills and strides. In Swedish this week so remembering the words for things. Body tired starting but loosened up nicely.
6 PM
Strength 28:00 [2]
shoes: Addidas indoor
Rockgympa. Certainly felt this. Good tough session and nice and dynamic. Back a bit stiff on the planks and it very quickly warms up in that room but 25 odd people doing strength work. Should keep my water bottle closer to me in future.
7 PM
Floor Hockey 50:00 [2]
shoes: Addidas indoor
Lots of innebandy today. Started with 8 for the first game then down to 6 for the second two so all action all the time. Good fun and hard sweaty work.
8 PM
Cycling 18:32 [1]
shoes: Cannondale CAAD8
5.676km 17m