Training Log Archive: roarIn the 7 days ending Mar 26, 2017:
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Sunday Mar 26, 2017 #
1 PM
Running (road) warm up/down 11:28 1.48 km (7:45 / km) +35m 6:55 / km
ahr:119 max:137 shoes: Inov8 ORoc 2017
Jog to the start. Taking it easy trying to warm up slowly. Got a few strides and drilly things in too. Feeling not trés bad really.
Orienteering race 2:07:35 **** 16.18 km (7:53 / km) +290m 7:14 / km
ahr:150 max:164 25c shoes: Inov8 ORoc 2017
Long distance IF Rigor dubbeln
winsplits
Started ok, took my time on 1 to get it right and pick a route. Small miss on 2 but caught my 8 minute man (Joel) and another guy on a huge mistake. Kept my head for 3,4,5 even if on 5 I knew I was in the right place but couldn't see it. The effect of this was I rushed out of 5 and just looked at my compass on the long leg. I didn't do that very well and Joel followed my line. Got back on eventually but it was sloppy. Joel passed me at the tower and initially went more left than me. Then he went more right with someone else and I got pulled ending up going through this totally unnecessary heavy marsh. I only roughly knew where I was in the slope then and stopped way way too early. Dropped probably 5 mins on all this. Remembered what I was doing then and concentrated on my own everything. Joel was too far right so I spiked 7. Then I ran up the hill to 8 and realised that physically I was alright actually. Tried to push on a bit then, 9, 10 good and took my gel with some water at 11. Joel went in front then again and I stopped paying 100% attention. 2 min mistake as a result being too low. Very slight misses on 13 and 14 meant Joel caught me again for the long leg to 15. Three solid long legs then to the other side of the map with some tasty steep climbs. I felt confident on 19 and led it out but missed it bringing some guys passing us out with me. Worked hard on 20 to get back to Joel. Picked straight on 21, maybe climbed too much but went ok. 22 I thought was the end of me. Really struggled to stay with Joel on the hill and he disappeared. Got it just after him as he came from more right. I wanted to finish in front of him (last leg practice) so stayed behind to pounce on any miss on 23. It happened so I took it and pressed on. On the path to 24 Albin came past and I hung onto him for 300m to 24 so I had the gap. Then run to the end.
Better than yesterday. Fewer mistake controls but still two big ones. Have to keep focused on the tasks at hand. Happy with the physical shape though which is a new one, especially considering it's not as if I rested before this.
winsplits
Started ok, took my time on 1 to get it right and pick a route. Small miss on 2 but caught my 8 minute man (Joel) and another guy on a huge mistake. Kept my head for 3,4,5 even if on 5 I knew I was in the right place but couldn't see it. The effect of this was I rushed out of 5 and just looked at my compass on the long leg. I didn't do that very well and Joel followed my line. Got back on eventually but it was sloppy. Joel passed me at the tower and initially went more left than me. Then he went more right with someone else and I got pulled ending up going through this totally unnecessary heavy marsh. I only roughly knew where I was in the slope then and stopped way way too early. Dropped probably 5 mins on all this. Remembered what I was doing then and concentrated on my own everything. Joel was too far right so I spiked 7. Then I ran up the hill to 8 and realised that physically I was alright actually. Tried to push on a bit then, 9, 10 good and took my gel with some water at 11. Joel went in front then again and I stopped paying 100% attention. 2 min mistake as a result being too low. Very slight misses on 13 and 14 meant Joel caught me again for the long leg to 15. Three solid long legs then to the other side of the map with some tasty steep climbs. I felt confident on 19 and led it out but missed it bringing some guys passing us out with me. Worked hard on 20 to get back to Joel. Picked straight on 21, maybe climbed too much but went ok. 22 I thought was the end of me. Really struggled to stay with Joel on the hill and he disappeared. Got it just after him as he came from more right. I wanted to finish in front of him (last leg practice) so stayed behind to pounce on any miss on 23. It happened so I took it and pressed on. On the path to 24 Albin came past and I hung onto him for 300m to 24 so I had the gap. Then run to the end.
Better than yesterday. Fewer mistake controls but still two big ones. Have to keep focused on the tasks at hand. Happy with the physical shape though which is a new one, especially considering it's not as if I rested before this.
Saturday Mar 25, 2017 #
12 PM
Running (road) warm up/down 14:07 1.87 km (7:33 / km) +46m 6:43 / km
ahr:125 max:160 shoes: Inov8 ORoc 2017
Warm up to the start and some drills and strides. A deer ran through the start area when I was pinning my number on. It seemed a bit stressed. Poor thing.
Orienteering race 56:37 **** 6.75 km (8:23 / km) +174m 7:26 / km
ahr:153 max:167 shoes: Inov8 ORoc 2017
Middle distance in Gothenburg. IF Rigor/x dubbeln.
My worst race since moving the Sweden according to the ranking points. Seems about right. Huge climb to the start and I told myself to be sensible. 1 was good but then i dropped 1 Min on 2 by not going low enough. Got my head back together but there were people around and I started running quickly with then. Went ok for a bit but i fell off the train after 5 and head a super wobbly line to 6. 7 was just terrible. No attackpoint, never mind anything else on the leg and 5 mins gone. Thought I had already been to 8 in my wanderings but I was wrong. Worked out ok. Alright to 9 but confidence was bad and I really wasn't happy with my compass direction. The result was being inefficient. Bit better until 13. Told myself to read the map and that worked. Got lazy on 14 though and no attackpoint again cost me ~30s. Very distracted by people here. 15 grand but 16 was just silly. Missed it and spent maybe 45s standing by a rock on a slope trying to orient my map!?! Turned around and could see my control with Johanna punching itl!!?!?!!
Finished ok then. Realised I was being silly and paid attention.
Dunno what I was at. Have to read the map and pick the features. Attackpoints super important in the slightly vague control circles.
My worst race since moving the Sweden according to the ranking points. Seems about right. Huge climb to the start and I told myself to be sensible. 1 was good but then i dropped 1 Min on 2 by not going low enough. Got my head back together but there were people around and I started running quickly with then. Went ok for a bit but i fell off the train after 5 and head a super wobbly line to 6. 7 was just terrible. No attackpoint, never mind anything else on the leg and 5 mins gone. Thought I had already been to 8 in my wanderings but I was wrong. Worked out ok. Alright to 9 but confidence was bad and I really wasn't happy with my compass direction. The result was being inefficient. Bit better until 13. Told myself to read the map and that worked. Got lazy on 14 though and no attackpoint again cost me ~30s. Very distracted by people here. 15 grand but 16 was just silly. Missed it and spent maybe 45s standing by a rock on a slope trying to orient my map!?! Turned around and could see my control with Johanna punching itl!!?!?!!
Finished ok then. Realised I was being silly and paid attention.
Dunno what I was at. Have to read the map and pick the features. Attackpoints super important in the slightly vague control circles.
Running (road) warm up/down 9:03 1.13 km (8:00 / km) +23m 7:16 / km
ahr:108 max:131 shoes: Inov8 ORoc 2017
Cool down by myself berating my performance and trying to understand it. Got somewhere.
6 PM
O-training 45:48 **** 5.69 km (8:03 / km) +87m 7:29 / km
ahr:136 max:154 shoes: Inov8 ORoc 2017
A very nice daylight training on another area in Gothenburg.
Focus this evening was on concentration and doing my own thing. Went really well and I was happy with the physical and mental side. Really liked the area and the map which helped. Small miss on one leg when i switched off. Have to keep the focus on green/bad visibility. Didn't do the whole course again because long distance tomorrow.
Focus this evening was on concentration and doing my own thing. Went really well and I was happy with the physical and mental side. Really liked the area and the map which helped. Small miss on one leg when i switched off. Have to keep the focus on green/bad visibility. Didn't do the whole course again because long distance tomorrow.
Friday Mar 24, 2017 #
11 AM
O-training 1:17:11 **** 10.07 km (7:40 / km) +245m 6:50 / km
ahr:156 max:168 shoes: Inov8 ORoc 2017
Relay training with the club in Gothenburg. For me this was about the usual relay techniques, using people but not getting caught up with following or too high pace as the legs were tired enough. Went ok and I was still with the group when we regrouped at 4. I went off the back quickly enough on the next bit though but my orienteering was really solid. Cut from 10-14 then. Good to try out some other Swedish terrain again.
8 PM
O-training 1:14:33 ***** 9.27 km (8:03 / km) +121m 7:33 / km
ahr:145 max:166 shoes: Asics Hyper Speed 6 2016
Night relay training.
Legs still not fresh at the start so I let the very front of the group go but stayed with Oskar and Pontus. I was also in my runners as I had left my o shoes at the wrong accommodation. Some parts were really nice running and some not. Kind of built into it physically and started to feel quite good. On 6 though I never saw the tag and stood around looking for it. Everyone ran away then. Never found it and eventually continued. Got some nice solo flow then and feeling good before tomorrow.
Legs still not fresh at the start so I let the very front of the group go but stayed with Oskar and Pontus. I was also in my runners as I had left my o shoes at the wrong accommodation. Some parts were really nice running and some not. Kind of built into it physically and started to feel quite good. On 6 though I never saw the tag and stood around looking for it. Everyone ran away then. Never found it and eventually continued. Got some nice solo flow then and feeling good before tomorrow.
Thursday Mar 23, 2017 #
8 AM
Note
rhr:38 slept:9.0 (rest day)
All good numbers before the weekend :)
Wednesday Mar 22, 2017 #
6 AM
Running (road) warm up/down 5:29 [2] 0.94 km (5:51 / km) +1m 5:49 / km
shoes: Asics Hyper Speed 6 2016
Easy to the gym. Trying to keep it interesting. Went the other side of the block. Wow.
Strength 1:01:29 [1]
slept:7.0 shoes: Addidas indoor
Slightly heavier with the squats and lighter with the deadlifts today. Spent a bit of time farting around at the start looking for some bar clamp thingys.
500m row
3x10 squats 55kg
3x15 calf raises 65kg
3x10 deadlift 70kg
3x10 lat pull downs 40kg
3x10 split squats 28kg
3x10 12kg one arm row, interleaved these with the split squats
Then about 5 mins of the usual core things
500m row
3x10 squats 55kg
3x15 calf raises 65kg
3x10 deadlift 70kg
3x10 lat pull downs 40kg
3x10 split squats 28kg
3x10 12kg one arm row, interleaved these with the split squats
Then about 5 mins of the usual core things
Running (road) 30:40 [2] 5.23 km (5:52 / km) +26m 5:43 / km
shoes: Asics Hyper Speed 6 2016
Left the other side of Fyrishov and went west for the fun. It wasn't that fun. Found out that the huge fancy building is a school and then was in what felt like an industrial estate/construction area. Went north and then back along the usual path with a loop up the hill at the end. Took a while to get going but by the end I felt ok.
Tuesday Mar 21, 2017 #
6 PM
Running (road) warm up/down 14:10 2.43 km (5:49 / km) +38m 5:24 / km
ahr:147 max:168 shoes: Asics Hyper Speed 6 2016
Warm up to the start of intervals but that was very short so did a loop with Erik. That was too long and we missed the start of the drills so just did the last drills and the strides.
Running (road) warm up/down 29:53 [4] 5.68 km (5:16 / km) +89m 4:53 / km
shoes: Asics Hyper Speed 6 2016
6x 3mins 2mins rest
"Easy" session today to save the legs before the weekend. Kajsa Risby made a guest appearance so my usual group took off like hares after her. I was also guilty of that and the first was super fast. I have a blister on a toe which I had taped but that was being super annoying so I stopped after the first to take it off which meant I was way at the back for number 2. Did that in a better pace, but still maybe starting slightly quick, working through the group a bit. 3 was back to variable hound town with some nice downhill but also headwind. We turned then and on number 4 then the group was very bunched. Slower due to hills. Felt like I was back in the game on the 5th and was fighting hard with Johanna for that. On the last I suffered though
Good session. Don't really know how to interpret the times with the variable wind and hills. Annoyed my HRM hasn't been recorded because it said it was recording at the time!
"Easy" session today to save the legs before the weekend. Kajsa Risby made a guest appearance so my usual group took off like hares after her. I was also guilty of that and the first was super fast. I have a blister on a toe which I had taped but that was being super annoying so I stopped after the first to take it off which meant I was way at the back for number 2. Did that in a better pace, but still maybe starting slightly quick, working through the group a bit. 3 was back to variable hound town with some nice downhill but also headwind. We turned then and on number 4 then the group was very bunched. Slower due to hills. Felt like I was back in the game on the 5th and was fighting hard with Johanna for that. On the last I suffered though
Good session. Don't really know how to interpret the times with the variable wind and hills. Annoyed my HRM hasn't been recorded because it said it was recording at the time!
Running (road) warm up/down 9:46 1.32 km (7:23 / km)
ahr:120 max:130 shoes: Asics Hyper Speed 6 2016
Cool down to the clubhouse with Gina and Ken, but that was too short so continued with Ken into Norbyskogen until Erik and Hilda came back and I turned with them while Ken continued.
Monday Mar 20, 2017 #
8 AM
Note
slept:8.0
Not the easiest easy week but not doing double sessions on Friday and Sunday made it feel much easier. Hard next week. Going to Gothenburg for a Tiomila training weekend.
Monday: gympa
Tuesday: intervals
Wednesday: am gym + easy run
Thursday: rest, traveling to Gburg. Long enough drive leaving at 16
Friday: am long distance route choice training. Pm night relay training with local clubs
Saturday: am middle distance race, pm momentslingor whatever that is. Loops of some kind?
Sunday: long distance comp before driving home.
Monday: gympa
Tuesday: intervals
Wednesday: am gym + easy run
Thursday: rest, traveling to Gburg. Long enough drive leaving at 16
Friday: am long distance route choice training. Pm night relay training with local clubs
Saturday: am middle distance race, pm momentslingor whatever that is. Loops of some kind?
Sunday: long distance comp before driving home.
5 PM
Running (road) 16:33 2.77 km (5:59 / km) +44m 5:32 / km
ahr:140 max:159 shoes: Asics Hyper Speed 6 2016
Short and easy before gympa. Did a little lap of barkbana with an excursion to Kung Björns Hög. Pretty muddy up there.
6 PM
Strength 45:00 [1]
shoes: Addidas indoor
Gympa. Felt good today. It helps not having been in the gym yesterday!