Training Log Archive: buboIn the 7 days ending Apr 15, 2007:
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Sunday Apr 15, 2007 #
Trail running warm up/down 2:00 [2] 0.3 km (6:40 / km)
shoes: VJ Falcon (2007)
Orienteering race (10th/20, Jerker B 48:33) 1:08:41 [3] *** 6.8 km (10:06 / km)
ahr:130 max:144 spiked:8/13c shoes: VJ Falcon (2007)
Ran the longest available open course - Open 9 - to get some extra training. Started early to get back in time to see Anders and Maria run in the youth relay.
Couldn´t quite get the right orienteering flow and felt like I was also running slowly to begin with. Several small mistakes and hesitations on the first controls. Things got going better on the second half of the course where I could pick up some speed and get a decent flow.
Maria was the first runner back on her second leg in D13-16 despite walking part of the course! Her team placed second in the end after leading most of the way.
Anders ran the first leg for Tuna 2 in H13-16 finishing 9th (last in a pack of seven runners) 2.50 behind Joakim S after having a slightly longer forking. The team mispunched on the second leg, otherwise would have been third behind Tuna 1 and Mora.
Saturday Apr 14, 2007 #
Trail running warm up/down 13:30 [3] 2.0 km (6:45 / km)
ahr:125 max:153 shoes: VJ Falcon (2007)
Orienteering race (12th/31, Hans Au 24:00) 31:58 [4] *** 3.2 km (9:59 / km)
ahr:139 max:151 spiked:6/10c shoes: VJ Falcon (2007)
A decent race, but without the right flow in my orienteering. Terrain reasonably nice and open, but in quite a few places affected by remains from logging left on the ground.
Lost some time on # 1, coming from above and staying high thinking the control would be placed higher on the hill-side. Birgit had the same first control and beat me by 17s, so maybe I lost 45 seconds there. To # 6 I left the previous control on a slightly wrong bearing and kept veering to the right. Couldn´t quite get my mapreading together and had to slow down for a while until I relocated about halfway through the leg (1.30). Two very small mistakes/hesitations on # 7 & 8.
Friday Apr 13, 2007 #
Note
Good results by Stora Tuna runners:
D21: Emma E, GOLD
H18: Rassmus A, SILVER and Erik B, 13th
D20: Anastasiia, 12th
D18: Tove A, 12th
H21: not finished yet, but Pavlo and Rikard probably in the 15-20th place range...
Update: Rikard, 10th after a strong finish and Pavlo 21st. Good night!
Thursday Apr 12, 2007 #
Orienteering 43:30 [3] *** 3.4 km (12:48 / km)
ahr:116 max:137 spiked:5/7c shoes: VJ Falcon (2007)
Anders had a good run on a longer course, beating all the other boys, only one minute behind two national team D21´s (Lena E, Anna M).
Tuesday Apr 10, 2007 #
Trail running warm up/down 18:00 [3] 2.8 km (6:26 / km)
shoes: VJ Falcon (2007)
Orienteering intervals 18:00 [4] *** 2.1 km (8:34 / km)
ahr:133 max:147 spiked:14/18c shoes: VJ Falcon (2007)
Orienteering intervals 16:45 [3] *** 1.8 km (9:18 / km)
ahr:127 max:137 shoes: VJ Falcon (2007)
O intervals with the club elite runners (as always trailing and doing most of it alone). Decent pace in the beginning (the first three) and a few in the middle, but mostly not really 'interval pace'. It was a bit hard to keep the speed up and read the map at the same time into non-existent controls (no flags).
A total of nine intervals of appr. 450 m each where each interval included two controls. About half were OK for interval pace at pulse level 4 and the rest at level 3.
Orienteering 16:45 [3] *** 1.3 km (12:53 / km)
ahr:125 shoes: VJ Falcon (2007)