Sunday Apr 15 |
 | Trail running (warm-up / cool down) 25:00 [2] | |
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| Orienteering race 2:05:00 [4]*** | |
| ahr:155 shoes: VJ Twister |
| Long distance. Took it fairly easy, not sure about shape for this long a race. Navigated fairly well in the circles with no major errors. Lost a lot of time in routes that were quite wiggly-waggly. Not pushing very hard overall. Legs tired and quads sore at the end but that was more from running into the unmarked barbed-wire fence on the way to #2. Macr-O was a bit nerve-wracking initially trying to read the details at 1:15k, with the first four descriptions: middle hillx2, middle thicket, middle knoll. Made no errors in the end, thankfully. |
| Note | |
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| Took a fair pasting this weekend - not unexpected. I can see a lot of potential improvement in technique and flow and some significant improvement in running speed in the next couple of months. |
| Mtn bike 30:00 [1] | |
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| Easy ride around K'sand with HHJ after the long ride home. Rode past the new football stadium where Start was playing its home opener - quite a raucous atmosphere. |
Saturday Apr 14 |
| Trail running (warm-up / cool down) 25:00 [3] | |
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| Orienteering race 40:00 [5] | |
| ahr:160 shoes: VJ Twister |
| Middle distance. Hit most of the early controls well but took a lot of small hesitations and looks at the map - a lot more than were necessary. Big error at #15: initially navigated correctly but flag was hidden behind massive fallen tree. Relocated and lost ~2min. |
Friday Apr 13 |
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| Event: Norwegian Spring
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| Trail running 45:00 [2] | |
| shoes: Mizuno Wave Rider 9 |
| AM run with KOK boys - easy jog around lake by hostel. |
| Road running (warm-up / cool down) 31:00 [2] | |
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| Orienteering race 19:00 [5] | |
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| Sprint race - blasphemous error on #7 plus some dumb stuff near end of race. Not really sure about crossability of fences on the run. Overall not a highlight reel performance. |
Thursday Apr 12 |
| Note | |
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| Lazy day - slept in. Travelled later in day to Sarpsborg. |
Wednesday Apr 11 |
| Orienteering race 40:00 [3]5.5 km (7:16 / km) | |
| shoes: VJ Twister |
| Naerlop just east of town. Ran fairly smoothly considering the rust. Hard to guesstimate the errors today - nothing too big. Leiv Terje won with ~33 1/2 minutes - he's in good shape, likely KOK1. |
| Trail running (warm-up / cool down) 20:00 [3] | |
| shoes: Mizuno Wave Rider 9 |
| With Ivo Knivo. |
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| C • Real name? 2 |
| Core strength 12:00 [0] | |
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| Abbreviated form of the usual. |
Tuesday Apr 10 |
| Trail running (drills) 1:20:00 [1] | |
| ahr:118 max:141 shoes: Mizuno Wave Rider 9 |
| Easy run with Holger over Baaten. Did some secret Norwegian running drills afterwards. |
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| C • You've got a low HR....117 on ... 2 |
| Core strength 15:00 [0] | |
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| The usual. |
Monday Apr 9 |
| Orienteering 1:28:00 [2]*** | |
| ahr:127 max:157 shoes: VJ Twister |
| Did a couple of courses that Sandy set for a race last weekend at Baneheia. Rusty first effort at forest orienteering - first time back since NA Champs... Good to see some familiar KOK faces again. |
| Road running 19:00 [2] | |
| shoes: Mizuno Wave Rider 9 |
| Jog home from orienteering training. |