Training Log Archive: roarIn the 7 days ending Oct 30, 2016:
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Sunday Oct 30, 2016 #
11 AM
Orienteering 1:58:40 **** 16.5 km (7:12 / km) +350m 6:30 / km
ahr:155 max:177 spiked:26/29c shoes: Inov 8 Oroc 2016 2
Smålandskavlen - OK Linne 2 - leg 5 (CAC)
Map (to come, I can't find it to scan it at the moment)
Got a bit confused at the start about how long my previous runner had been out, combined with how the overall results were being reported due to us being in the 1 min start intervals I was not totally ready to start when Tommy came in on leg 4. So I didn't have time to reset my watch, thus this contains some warm up. I hadn't tied/taped my shoes but was otherwise fine. The laces came undone by 1 so I stopped to tie them, but also lost concentration and missed 2 in the circle. The laces were then in the back of my mind for a bit and I wasn't great on the long leg to 5. After that I got into the flow though. Wasn't moving super fast but moving along alright at the same time. Nice orienteering loop for 7-10 and I caught a guy, he ran away on the road to 11 though and I missed it too. Had taken to opportunity to plan ahead so knew what I was doing for the long one to 14. 17 was unusual for me. I decided to go straight over the hill, thinking the running would be nice up there. It was and it was the right decision I think. Nice cheer through the arena passage, though I couldn't hear the punch beep and missed pulling my map off the board.
Last loop was tough. I was tired but I worked through it and I was pretty happy with how well I orienteered even if it wasn't that hard a finish. Still had some legs for the last leg which was the exact same as to the spectator.
At one water station there was a sign saying "vatten" so I grabbed a cup. Noticed it was warm which I was totally fine with and took a big gulp. It tasted like a salty sports drink which was totally not what I was expecting but actually what I wanted.
Overall not too bad. Bit sloppy at the start, lost like 1 min on 2 but I was really happy with how I improved throughout the course and was feeling not terrible on the hills, though not amazing either.
Map (to come, I can't find it to scan it at the moment)
Got a bit confused at the start about how long my previous runner had been out, combined with how the overall results were being reported due to us being in the 1 min start intervals I was not totally ready to start when Tommy came in on leg 4. So I didn't have time to reset my watch, thus this contains some warm up. I hadn't tied/taped my shoes but was otherwise fine. The laces came undone by 1 so I stopped to tie them, but also lost concentration and missed 2 in the circle. The laces were then in the back of my mind for a bit and I wasn't great on the long leg to 5. After that I got into the flow though. Wasn't moving super fast but moving along alright at the same time. Nice orienteering loop for 7-10 and I caught a guy, he ran away on the road to 11 though and I missed it too. Had taken to opportunity to plan ahead so knew what I was doing for the long one to 14. 17 was unusual for me. I decided to go straight over the hill, thinking the running would be nice up there. It was and it was the right decision I think. Nice cheer through the arena passage, though I couldn't hear the punch beep and missed pulling my map off the board.
Last loop was tough. I was tired but I worked through it and I was pretty happy with how well I orienteered even if it wasn't that hard a finish. Still had some legs for the last leg which was the exact same as to the spectator.
At one water station there was a sign saying "vatten" so I grabbed a cup. Noticed it was warm which I was totally fine with and took a big gulp. It tasted like a salty sports drink which was totally not what I was expecting but actually what I wanted.
Overall not too bad. Bit sloppy at the start, lost like 1 min on 2 but I was really happy with how I improved throughout the course and was feeling not terrible on the hills, though not amazing either.
Saturday Oct 29, 2016 #
8 AM
Running (off-road) 30:42 [2] 5.46 km (5:38 / km) +64m 5:19 / km
shoes: Asics Hyper Speed 6 2016
Easy pre breakfast run from the house in beautiful morning sunshine. Enjoyed this greatly and felt really fresh. Plenty of people out on the trails too. Didn't have tons of time due to sleeping in a bit and having to pack and travel for Smålands. Looking forward to a nice long one tomorrow.
Friday Oct 28, 2016 #
Note
slept:7.0
Tired today.
Finally might have managed to get my replacement watch moving from Malmo. Apparently it's been stuck there since last Friday because ChainReaction didn't put my name on the package. Next week with any luck...
Finally might have managed to get my replacement watch moving from Malmo. Apparently it's been stuck there since last Friday because ChainReaction didn't put my name on the package. Next week with any luck...
Thursday Oct 27, 2016 #
5 PM
Cycling 20:57
ahr:94 max:119 shoes: Cannondale CAAD8
6.621km 45.0m
6 PM
Running (off-road) warm up/down 7:59 1.39 km (5:45 / km) +12m 5:31 / km
ahr:106 max:115 shoes: Inov 8 Oroc 2016 2
Warm up from KG over to where we would start our training. Warm evening out in relative terms.
O-training 1:09:02 ***** 6.69 km (10:19 / km) +42m 10:01 / km
ahr:115 max:138 spiked:8/11c shoes: Inov 8 Oroc 2016 2
Gina found some random course on the blank map archive and we did that as Rodhenloppet training. So I navigated and Gina followed. It was pretty fun and an interesting dynamic to have to consider when navigating. There were reflective thingys at all the controls, which was useful but I hear they are not supposed to be left in the forest as they can't be used for later training.
There was a bit of corridor that we did and that was hard. Wasn't a huge success. Apart from that mostly ok orienteering but could be better and slightly more fluid. When you are going slower time losses are bigger for making the same distance worth of mistakes #maths.
There was an added bit of excitement at the end when Gina's torch abruptly turned off. That happened at 10 with one control left to go but we had to just walk from there.
Running (off-road) warm up/down 8:52 1.42 km (6:14 / km) +30m 5:38 / km
ahr:114 max:126 shoes: Inov 8 Oroc 2016 2
Cool down back to KG wondering what could be issue with Gina's headtorch. Reckoned I had just not charged it properly. Still nice a nice evening, warm enough with no wind.
Cycling 21:52
ahr:90 max:113 shoes: Cannondale CAAD8
6.35km 23m
Toasty in all my clothes.
Toasty in all my clothes.
Wednesday Oct 26, 2016 #
5 PM
Cycling 17:33
ahr:128 max:157 shoes: Cannondale CAAD8
6.612km 42.0m
Random last minute meetings in work today meant I was pretty late. Arrived after the leaving time but it was all good. Did better than Niklas who arrived after the bus was pulling out but just in time for us to stop for him.
Random last minute meetings in work today meant I was pretty late. Arrived after the leaving time but it was all good. Did better than Niklas who arrived after the bus was pulling out but just in time for us to stop for him.
Running (road) warm up/down 6:32 0.78 km (8:24 / km) +12m 7:48 / km
ahr:112 max:117 shoes: Inov 8 Oroc 2016 2
Jog to the start with Regina. Had a lot of clothes on wasn't sure if it was too much or just the right amount. Learned that I will have to take my time with fences at Rodhenloppet as Gina is shorter than me!
6 PM
O-training 58:14 ***** 7.24 km (8:02 / km) +37m 7:51 / km
ahr:163 max:174 spiked:22/22c shoes: Inov 8 Oroc 2016 2
LiveLox
Fun night training in Hammarskog. There was a kind of informal mass start where Oskar started and then Albin and Rassmus went after him by about 30s. I started about 10s after them and then everyone else came shortly behind.
For the first few controls it was quite busy in the forest but I was near the front and picking my routes and lines. The reflective controls make them much easier to see. Numbers started to dwindle at about 3-4 areas at which point it was just Oskar and Rassmus in front of me with I think just Magnus behind, but I nveer checked! There wasn't too much route choice for the next bit though micro route choices meant it was hard to get away. Managed to get past Oskar at 9 when he struggled up a cliff and Rassmus had a wobble at 10 so I got to it simultaneously with him. Oskar went right then for 12 and I went left with Rassmus, though he stayed lower in the marsh so I got a bit of a gap and led into 12. Went for the straight on 13 and it worked so well and then left on 14. Oskar headlamp got stuck in a tree then so I went back to help him and plug it back in so Rassmus got back ahead of us.
The last bit was quite fun, the forest opened up a bit and the pace went up. Oskar dropped off and Rassmuss started to run away from me.
Fun training. Not that much independent orienteering but there was no point when I was even slightly unsure of where I was and I was picking my own routes all the time. Pleased with how I did when in front too.
Fun night training in Hammarskog. There was a kind of informal mass start where Oskar started and then Albin and Rassmus went after him by about 30s. I started about 10s after them and then everyone else came shortly behind.
For the first few controls it was quite busy in the forest but I was near the front and picking my routes and lines. The reflective controls make them much easier to see. Numbers started to dwindle at about 3-4 areas at which point it was just Oskar and Rassmus in front of me with I think just Magnus behind, but I nveer checked! There wasn't too much route choice for the next bit though micro route choices meant it was hard to get away. Managed to get past Oskar at 9 when he struggled up a cliff and Rassmus had a wobble at 10 so I got to it simultaneously with him. Oskar went right then for 12 and I went left with Rassmus, though he stayed lower in the marsh so I got a bit of a gap and led into 12. Went for the straight on 13 and it worked so well and then left on 14. Oskar headlamp got stuck in a tree then so I went back to help him and plug it back in so Rassmus got back ahead of us.
The last bit was quite fun, the forest opened up a bit and the pace went up. Oskar dropped off and Rassmuss started to run away from me.
Fun training. Not that much independent orienteering but there was no point when I was even slightly unsure of where I was and I was picking my own routes all the time. Pleased with how I did when in front too.
Running (road) 7:12 1.09 km (6:36 / km) +19m 6:04 / km
ahr:139 max:145 shoes: Inov 8 Oroc 2016 2
After some sweets thanks to the "godis spöke" (sweets ghost) cool down back to the bus with Oscar, Anna and one other. A different way then we went to the start and had to navigate an electric fence we weren't sure about.
Tuesday Oct 25, 2016 #
Note
Had a lie in. Top class.
If anyone wants a cold weekend in Uppsala: http://www.uppsalatraningshelg.se/
I shouldn't really advertise for people to not go to the curragh/intervarsities...
If anyone wants a cold weekend in Uppsala: http://www.uppsalatraningshelg.se/
I shouldn't really advertise for people to not go to the curragh/intervarsities...
6 PM
Running (road) 17:18 3.12 km (5:32 / km) +14m 5:25 / km
ahr:117 max:163 shoes: Asics Hyper Speed 6 2016
Warm up to the castle, staying under the cathedral this time down by the river. Then a small amount of drills and strides. Very dark out.
Running (road) hills 23:33 3.46 km (6:48 / km) +119m 5:49 / km
ahr:128 max:174 shoes: Asics Hyper Speed 6 2016
4x Castle Hill intervals.
Felt alright but not on top form today. Didn't go all out and felt like I was able to almost be cruising up the steepest part of the hill. Gina's watch is silly and has the start/stop where the lap should be so I didn't record the second one. Left it after 4 as I knew my calf was there and I had the run home to do too.
2:16, 2:20? 2:22, 2:21
Felt alright but not on top form today. Didn't go all out and felt like I was able to almost be cruising up the steepest part of the hill. Gina's watch is silly and has the start/stop where the lap should be so I didn't record the second one. Left it after 4 as I knew my calf was there and I had the run home to do too.
2:16, 2:20? 2:22, 2:21
Running (road) 19:04 2.84 km (6:43 / km) +6m 6:39 / km
ahr:115 max:125 shoes: Asics Hyper Speed 6 2016
Easy cool down home taking it slow and concentrating on foot landing.
8 PM
Note
With my extra evening time that wasn't spent running I got in plenty of stretching and foam rolling. Excellent.
Monday Oct 24, 2016 #
Note
Main goal for this week is for the calf to be not sore at any point. Easiest way to do that is minimise road running but I'll also take it as a little bit of an easier week. Doing some goal setting for next year this week too to start the winter proper in November. Not sure about Smålands yet as the teams haven't been announced. I might go anyway just for the trip.
Edit: Got the teams for the weekend
Monday - gympa run + drills, gympa. No innebandy as I hurt my wrist doing it last week and it still hasn't recovered. (The opposite side from the football injury in June)
Tuesday - 6x castle hill intervals. Will cut short if calf shows any signs of trouble
Wednesday - Halloween-OL - 7.5k night-o
Thursday - easy 60 mins
Friday - rest
Saturday - easy run. Don't know travel details but there should be time.
Sunday - Smålandskavlen last leg (15km!) anchor man Ruairi is back.
Edit: Got the teams for the weekend
Monday - gympa run + drills, gympa. No innebandy as I hurt my wrist doing it last week and it still hasn't recovered. (The opposite side from the football injury in June)
Tuesday - 6x castle hill intervals. Will cut short if calf shows any signs of trouble
Wednesday - Halloween-OL - 7.5k night-o
Thursday - easy 60 mins
Friday - rest
Saturday - easy run. Don't know travel details but there should be time.
Sunday - Smålandskavlen last leg (15km!) anchor man Ruairi is back.
5 PM
Cycling 14:40
ahr:113 max:144 shoes: Cannondale CAAD8
5.784km 45.0
To gympa. Wet out and slippery.
To gympa. Wet out and slippery.
Running (road) 21:43 2.66 km (8:09 / km) +17m 7:54 / km
ahr:120 max:157 shoes: Asics Hyper Speed 6 2016
A different lap than usual as it was dark. Worked out pretty well and then some drills in the dark until I found the switch to turn on the floodlights before the strides. Back on the HRM. Still no watch though :(
Strength 30:25
ahr:117 max:196 shoes: Addidas indoor
Rockgympa - last of the "easy" autumn sessions. I was tired today for some reason and really suffered on the core ones. Tried to push through as hard as I could. Planks are feeling much better than a few weeks ago though which is good.
Cycling 15:44
ahr:102 max:123 shoes: Cannondale CAAD8
5.6km 18m
Towards home, as far as the shop at least. Started raining and a lady shouted at me thinking I was stealing my bike.
Towards home, as far as the shop at least. Started raining and a lady shouted at me thinking I was stealing my bike.