Training Log Archive: ken

feeling dead already

NOF relay. 6km, 305m climb. 64mins. I ran second (and last) leg after boris. Not recovered from yesterday yet; more like still totally depleted. Just as hot today also. Sucking it up climbing the hills, but I expected something like that after continually fighting the urge to lay down during the warm-up. The terrain itself wasn’t as bad, but I was too tired to be anything but useless. Fortunately I had already scheduled the next week to be an easy one.

hot today

NOF classic. H21-AL, 9.5km, about 520m climb. ugh. 110mins (11:26/km, 26th/~50) really steep and physically tough terrain, in many places totally impassable due to huge cliffs. Winning time was 9:10/km. It was pretty hot, and I was totally exhausted by the midpoint of the course (the crappiest part) which led to a lot of walking/crawling and by far the largest errors of the year: 5mins+2mins, both on hillsides of limited visibility. In retrospect, I’m glad not to have run in the WRE class, which was 12km.

NOF short day. 4.2k, 150m climb, lots and lots of trails. A few short bobbles running past controls, and one big (1min) at the second to last control, within sight of the finish (and I was laughing about that a month ago). A short leg, I ran on a bad bearing, then got confused in a dense trail network. Lost 3 places there, for 6th overall. 31:50 (7:30/km) we only got control descriptions on the map, it was difficult to read them there as fast as necessary in the short format (delayed at least once by reading the wrong code).

no training today. Travel to Oslo on the way to the Norwegian o-festival. Crashed at the Hott-Johansen’s.

nice weather again today. Made some arrangements for our travel to Norway tomorrow. Headed south on the Pendeltåg to a really nice map called Flemingsberg. Mostly open forest and bare rock on shallow hills with lots of marshes. Reminds me of the north part of WOC training map 8 (Siitama), except in finland the bare rock is actually mapped. Boris drew a control-picking course (4.85k, 29 controls) that we both did separately. I ran at a relaxed “fine orienteering pace,” and did it in 46 mins. Lingered at some “controls” to make sure I was in the right spot, and ran past one towards the end for a mistake of maybe 40 seconds. Otherwise I felt very confident reading the map and spiking the controls. Much better than Monday. Ahr:160.

some running to/from the ends of the course.

its raining today, don't really want to go out to the forest. track workout at the olympic (1912) stadium instead.

4x1200m on the track, while boris does a 5k trial. nice and cool, so I felt pretty good. 3:30 jogging rest between intervals. (split, end-hr, recovery-hr)
3:58, 174, 116
3:53, 177, 121
3:54, 178, 122
3:54, 177, 110

ahr:148. I drew some controls, and we took turns leading each leg with a 30-60s head start. Some errors today; not concentrating so well. Two specific problems I noticed were trouble following a bearing and some difficulty reading the map on the run. Both of these have become harder due to the rough nature of local terrain—flat looking land is never really flat, there are always a million little ups and downs or rocks/faces. I think it will just take a while to get used to running through it again.