Training Log Archive: roar

Decided on a start time and made a fictional start area. Warmed up down the road, spent a bit of time in the shade where I could. Legs feeling good. Long style warm up, so a bit shorter and then trying to build up the HR towards the end with some drills and strides.

WOC Long simulation



Planning by Gina which is really nice have a course you haven't seen before. Lunsen on 1:15000 is tough but still only barely fit on the A4. Accidentally gave her the old map though so one or two things missing.

Felt good for essentially the whole thing. Changed fuelling strategy a bit, making it more regular than I usually do and I think that helped. Not as hot as it has been which was nice too. Tidy orienteering for the most part. Little bit hesitant on 4 but worked backwards and fixed it well. 6 was kinda bad though. Really lacked confidence in my location for a lot of the leg. Thought I'd worked it and navigated in but really hadn't. Headed south for the path and second guessed myself with local knowledge, finding the ski track in the marsh. Worked it out but it was slow. Alarm bells were going early in the leg and I needed to slow down and fix it much sooner.

Otherwise had good map contact. Was pretty happy with 8, using the compass pretty hard, though had a nice path to reach. WOC Long style road crossing then and a bit of pace injection. The two roads in are private though which I didn't know before so it ended up being out and back again. Changed the course then, made a run through and just did the north section. Still pressing on this bit and pretty happy with the form there. Bashed my toe falling just before 18 which was fairly sore but fought through.

Fitness seems good. Still learning how to orienteer in Lunsen after 2 years... Lessons are valid though, when stuff feels weird, it probably is and fix it soon.

Cool down back to the bridge. Tired but not totally dead. Toe quite sore but it kinda sorted itself when I started moving. Very happy to have some still fairly frozen coke and dipped my feet in the river afterwards. #excellent.

Easy run over to do a longer Stabby loop. Legs feeling nice, recovering well for tomorrow. Got this in while the sun was still shining before the thunderstorm rolled in.

Bit of an adventure to get there (needed to get my new watch on the way), but got there eventually. Warm up before a hard run. Maybe could do a little more but had walked in as well and it was getting very late. Gina gave me a start time so I had to be ready for that. Got well into the zone. Little bit of climb and then some drills and strides had me feeling quite limber and ready to go. I think 15 mins + 5 mins drills would be better.

WOC Relay simulation in Lunsen



Gina came in and did a handover, allowing me to go grab my map. She ran after me for a bit to simulate another person starting.
The path at the start kite wasn't really obvious and I never saw it so cut in a bit late. Even when I was on it later it wasn't clear. Used the spur in the valley and lined up the control to take it nicely.
Left it kind of badly though and a little undecided. Lost some time faffing trying to get around the hill. Took the control well once I got out of the first bit.
Used the paths to make sure of 3, that I'd come in cleanly.
Leaving the big track up to 4, Gina tried to distract me by running to the wrong rocks. I saw the rock I wanted leaving the path and got to that.
Little unsure over the hill to 5, seemed to be more rocks on the ground but once over the crest I picked the one I wanted.
Some choice on 6, looked at going over a bit but just too climby. Opted for the very quick track. Made the control tricky though with no nice entry. Decided to go up early and contour but went in a little too soon.
Back for some running to 7 but got my distance a little wrong and went up the first path. Not ideal but realised it and corrected fine. Legs starting to feel the climb a bit.
Long compass trusting in green, but no stress on being really accurate so tried to attack it well. Worked out nicely and could see the hill then once in the white.
Hardest control of the course. Slowed down and picked my picked my lines and focused on the compass. Got it really well actually, but there were a few more rocks on the ground so I was slightly unsure. No tags or anything so continued on after visiting one extra rock to be sure.
Right was definitely an option here but reckoned the straight route was easy enough to execute that it was worth it. Looked ahead at the descriptions and saw it was at the bottom so down the path it was.
Went around, which felt slow and didn't actually save me climb really. Climbing the quarry would have been a nightmare though. Getting tired but moving fairly ok.
Heard some noises in the forest leaving 11 and assumed Gina was on distraction again. Kept focused until I met a new fence. Ran along the edge of it as it was leading to the house, but then I popped out of the forest into groomed garden with a family eating dinner outside! Promptly turned back, they could see me the whole time so had to run all the way around the fence which meant a bit more climb. That was tough but pushed on. Met Gina on the path taking pictures.

Overall pretty good. Physically felt in good shape and kept the orienteering at least tidy. Few wobbles, mainly leaving 1 needed to have a better decision made before leaving the control when I was a small bit uncertain coming into it. Otherwise I was focused and paying attention to the map, reading ahead and enjoying it. If I can replicate that I'll be pretty happy. HR is not quite what I expected so we'll have to do some analysis on the watch. It does have a barometer though so climb should be good.

Cool down jog with Gina back to Flottsundsbro. Cooler now. Continued then a small bit to get up to the 15.

New watch has a wrist HR so will have to see over time how that works. Wouldn't necessarily agree with this intensity but sure.

Long run on trails club training, except I was the only person from the club who was there!

Stuck to paths. Had a nice time. Very dry still. Where I previosly fell in a marsh now has steps down to it, and also no marsh. Not as warm today I felt but still very sweaty.

Speedy gym. Lowered the weights and increased the reps. Took less recovery between the sets too then
5 mins cross trainer to warm up
squats 3x10 40kg
deadlifts 3x10 40, 50, 50
core: 2 rounds of front, back arms
cool down and cycle to work.

Intervals on Norbyspåret. Only 3 of us today and Kristin was the only one with a watch because mine is totally gone now. Just randomly starts trainings and I can't stop them or anything.
5x2min, 1 min, 5x1 min, 30s, 5x30s, 15s, 5x15s, 15s
Felt really good on the 2s. Counting my steps and was consistently getting around the 187 mark so had some judgement of how far in I was. Normally on Norbyspåret the hills kill me but I seemed to be going grand.
Then the 1s, the first 4 were just as good but the last one just didn't happen, in terms of me moving. It was on the "1st" hill and I really just couldn't get moving up it. The 30s were quite a struggle then but I did start to come back. The 15s I tried to use form to open up the body and move through them and that worked really well.

Quite annoying not having a watch so will need to do something about that.

Got pretty tired towards the end of last week. Gym + hills searching took a bit out of me and a bit to get over. This weekend is a bit of WOC simulation so will plan a relay style course for Friday and long style on Sunday.

Mon- 30-40mins easy
Tues- AM gym (max 45 mins), PM Intervaller med Linne (5*2, 5*1, 5*30s, 5*15s)
Weds- rest day
Thurs- Distans i skog med Linne
Fri- Elongated middle distance hard w/ full warm up & cool down
Sat- 25mins easy
Sun- 80-90min O course hard w/ full warm up & cool down

After preparing dinner, ventured into the sauna that is outside. My watch is having seisures so used Gina's today. Topless because that's the only way it was possible to survive. So hot, I saw a naked lady who seemingly had just given up on changing after a swim in the river. Did some pullups at the utegym (note to self, take ring off before using bars) and some press ups when I got home before a very necessary cold shower. Legs feeling good after the weekend actually but the easy day was quite good.