Training Log Archive: roarIn the 7 days ending Aug 11, 2019:
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Sunday Aug 11, 2019 #
2 PM
O-training 52:50 **** 6.68 km (7:55 / km) +101m 7:21 / km
ahr:143 max:175 spiked:7/10c shoes: Nvii forest 2
Long Model
I like orienteering!
A lovely area (more runnable than the races I hear). Made up my own thing to down on the 1:15000 map, visiting control with mostly long legs a a few shorter ones in the green. Moving pretty well through the forest and pretty good orienteering. Very similar to all the training I've been doing which was a really nice confidence boost. Found it quite readable even on the 1:15000 but those green high detail areas are going to be tricky.
I like orienteering!
A lovely area (more runnable than the races I hear). Made up my own thing to down on the 1:15000 map, visiting control with mostly long legs a a few shorter ones in the green. Moving pretty well through the forest and pretty good orienteering. Very similar to all the training I've been doing which was a really nice confidence boost. Found it quite readable even on the 1:15000 but those green high detail areas are going to be tricky.
Saturday Aug 10, 2019 #
2 PM
Running (road) 47:03 7.46 km (6:18 / km) +85m 5:58 / km
ahr:143 max:160 shoes: 2019 Inov8 X-talon 212 v2
A lovely easy run around the Apelsintoppen area with Niamh. Explored on the trails taking it easy. Hit a dead end at one point but otherwise a nice loop. Went up the tower again cause why not. Legs felt good, saw some deer.
Thursday Aug 8, 2019 #
10 AM
Running (off-road) 16:09 2.08 km (7:47 / km) +50m 6:56 / km
ahr:130 max:147 shoes: Nvii forest 2
Orienteering 30:13 **** 3.95 km (7:38 / km) +134m 6:32 / km
ahr:162 max:195 14c shoes: Nvii forest 2
Middle Simulation in Daelaene
Felt a little sluggish from 2 days without much activity and not the cleanest orienteering, would need to be a bit better to make the final. 14 I lost almost 80s on, being just above the crag looking up the hill instead of down. Need to be aware of my height. Otherwise a few small bananas and slightly sub-optimal execution (e.g. 20, just stay out of the green.).
Takeaways:
Work hard, got a little tired today and lost some motivation, push all the way.
Orienteer when I'm feeling tired. Have confidence.
Running (road) 3:50 0.57 km (6:41 / km)
ahr:142 max:156 shoes: Nvii forest 2
Monday Aug 5, 2019 #
Note
Easy with a few small bits of intensity this week, then the big one!
Monday - Relay training with a nice group
Tuesday - easy trails - 40-50 mins
Wednesday - easy 40-50 mins
Thursday - Middle simulation (~25 mins effort)
Friday - Total rest - stretching and map geeking
Saturday - Suuuuper easy 20-30 mins
Sunday - Long Model
Monday - Middle/Relay model with 5 min pickup
Tuesday - WOC Middle Q
Wednesday - WOC Long
Thursday - easy 30 mins, depends a bit on Thursday
Friday - ? WOC Middle F if all goes well
Saturday - WOC Relay
Sunday - who cares!!?
Monday - Relay training with a nice group
Tuesday - easy trails - 40-50 mins
Wednesday - easy 40-50 mins
Thursday - Middle simulation (~25 mins effort)
Friday - Total rest - stretching and map geeking
Saturday - Suuuuper easy 20-30 mins
Sunday - Long Model
Monday - Middle/Relay model with 5 min pickup
Tuesday - WOC Middle Q
Wednesday - WOC Long
Thursday - easy 30 mins, depends a bit on Thursday
Friday - ? WOC Middle F if all goes well
Saturday - WOC Relay
Sunday - who cares!!?
10 AM
Running (road) 13:35 1.85 km (7:20 / km) +30m 6:47 / km
ahr:116 max:136 shoes: Nvii forest 2
Warm up and down the road. Could feel yesterdays effort but still loose enough.
O-training 50:57 **** 6.64 km (7:41 / km) +175m 6:47 / km
ahr:154 max:177 17c shoes: Nvii forest 2
Relay training in Torebrate with Americans, Canadians and Olli Markus.
Mostly pretty good but the legs were tired from yesterday. Split it in 2, remeeting at 9, and could hold on and was leading at times with a pretty high pace for the first part of both halves. Had it been in 3 parts would have been ok but both times my legs just caught up with me. Had the confidence to do my own thing and yet push the pace which was really nice and also very fun. (We were supposed to do 5-4 backwards on the second, to increase the orienteering.)
Wore the chest cam so should have some nice footage I hope. Get ready for the vlog to kick off this week.