In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||orienteering||2|| 3:08:17|| 15.13||(12:27)|| 24.35||(7:44)|| 110|
| ||Trail run||2|| 2:19:30|| 6.99|| 11.25|| 126|
| ||Innebandy||1|| 55:00|
| ||Total||5|| 6:22:47|| 22.13|| 35.61|| 236|
orienteering 1:53:17  15.83 km (7:09 / km) +89m 6:58 / km
Trail run 1:19:30  11.25 km (7:04 / km) +126m 6:41 / km
Trail run (Hills) 1:00:00 
Running late, no surprise, so as I was biking to the clubhouse I passed the group heading out to intervals. I asked them where they were headed because I hadn't checked at all what the plan was. But since they told me to meet them at Sten Sture, i was pretty sure it was going to be a hill workout.
Caught up with them on the far side of stadsskogen and continued on to meet the rest of the group at the base of the hill. Did a few drills and then started a set of 6 hill intervals gently climbing up from the river to the monument via gula stigen. Not a lit track and I had not brought my headlamp but it wasn't so dark as to be dangerous.
It felt hard tonight, and I wasn't keeping up with the leaders at all. Still, with our club there is usually someone to run with and tonight my challenge was to fight alongside Cat, Inga and Håkansson. Inga beat me on every single one, but she had to work pretty hard on the last one. Got a bit faster each one, and my legs were feeling better at the end. About 2:15-2:20 on each climb, and a focus on maintaining speed as you crest the hill and continue on the flat and downhill bits. Nice training.
Then, to satisfy my hunch that my way back to KG was fastest, I ran back alone :) Quick trip to the store to pick up stuff for fika tomorrow, then dinner and a trainingsgroup meeting.
orienteering 1:15:00  8.52 km (8:48 / km) +21m 8:41 / km
Simon put up this Onsdagnatt training on the training bank and it looked fun. ~8k on a map without trails. Navigated well on the first control and then fought my compass a lot. Got off my line on the second control, but recovered and was in contact with the map at the edge of the green, but then counted hilltops wrong and went too far. Continued to fight my compass and the green messing up 3 and 4. 5 relatively straight forward, and 6 was okay, just read the yellow hillside wrong. 7 I fought the compass a lot, and never quite got back to being relocated again. Realized that I needed to head back so that people weren't forced to wait for me. Headed back on a rough bearing, caught a trail that was going my way and cruised back to the car. Timed perfectly. More night time Lunsen is needed to get the required confidence.
Also, this map was scanned in with my new fun toy, an IRIScan Mouse which has a little scanner window underneath a normal mouse looking device that scans and stitches together an image as you go. I like it.
all weeks |