In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||3|| 1:43:45|| 10.95||(9:29)|| 17.62||(5:53)|| 350|
| ||orienteering - Technique||2|| 27:13|| 4.62||(5:54)|| 7.43||(3:40)|
| ||Total||3|| 2:10:58|| 15.57||(8:25)|| 25.05||(5:14)|| 350|
running 14:45  3.03 km (4:52 / km)
running 30:00  3.48 km (8:37 / km) +350m 5:44 / km
20x the one steep hill in Växjö.
Alternating long stride or almost bounding and quick small steps up. ~27s and 25-26s up respectfully. Walking down to not over due it on the knees and starting every 90s.
I have had some discomfort in my left knee since the Friday after the Swedish League race in Skelleftea. More intense after SM sprint.
I had originally planned on doing a long run on Sunday, but I decided to keep it short. Skipped running today since I figured a short 20-30 min jog really doesn't actually do too much for you anyway.
running warm up/down 16:00  3.0 km (5:20 / km)
orienteering - Technique race 12:41  3.51 km (3:37 / km)
SM Sprint Qualifier A, 12th +0:57 on Bergman.
I'm happy with the run considering it's my first real sprint race since Maximus O-meeting 2020. I ran one race last year and the year before, but my competition was just the dad's of Smaland. I figured I had time to spare as long as I ran clean, so I didn't go full out physically.
Generally picking good routes. Picked the wrong route to 5, and maybe also for the long leg to 10. I don't think it was much quicker to run left around the buildings at the end of 10 though.
Good execution apart from 2 slip ups. Leaving the control from 7 to 8 I was reading ahead and ran down the wrong road. Not a huge mistake but longer route and cost 5+ seconds. Again I was reading ahead at the end of leg 10. I turned in too early after the first building costing 5s.https://www.livelox.com/Viewer/SM-sprint-Swedish-L...
running warm up/down 14:00  2.5 km (5:36 / km)
running warm up/down 20:00  4.0 km (5:00 / km)
orienteering - Technique race 14:32  3.92 km (3:42 / km)
SM Sprint Final, 25th +1:19 on Jonatan Gustafsson.
Good run apart from a 15s mistake to control 1. Relatively short start chute and I found the start triangle /first leg late so I ran off in the wrong direction. Stood around briefly to sort things out where I was.
I was feeling a little too fresh around 18 going under the train tracks (about 3/4s through the race). In retrospect, I should have squeezed more out of myself physically to control 6 or really from 9 and onwards.
Overall a little disappointed in the race. On the bright side I did complete my goal of getting my first Swedish League points.https://www.livelox.com/Viewer/SM-sprint-Swedish-L...
running warm up/down 9:00  1.61 km (5:35 / km)
all weeks |