Sunday Jul 16 |
 | Orienteering race (Danish middle WOC test) 33:00 [5] **** 6 km (5:30 / km) | |
| shoes: VJ Panther |
| After yesterdays crap effort in the sprint i really wanted to do a solid safe race today and it went pretty well. At first the orienteering didnt feel smooth and i did a few small mistakes in the first part of the course and hestitated a lot but gradually i got into a groov and the last few controls it felt like i was really attacking. The legs werent so good today and felt really heavy after only a km or two but it was a good result anyway about 2.5min behind the best time with the danes, finns, poms and norwegians all running and 1 min behing tdh who was the the aussie victor today! |
| Running warm up/down 40:00 [3] 8 km (5:00 / km) | |
| shoes: VJ Panther |
| Warming up, warming down, ran to the local shops with shep so he could buy a coke before the race. |
Saturday Jul 15 |
| |
| Event: Danish Selection Trials
|
| Orienteering race (Danish Sprint WOC test) 17:00 [5] **** 3 km (5:40 / km) | |
| shoes: Nike xc racing flats |
| Ran crap today, couldnt get myself going warming up and right from the start struggled to get in a groove with the orienteering and the big route choices around the impassable walls and hedges caught me out a few times. Better towards the end but in a sprint race theres no time to get into the race. Just over 1 min behind the winner and 40 sec behind the aussie victor shep who did a good race. |
| Running warm up/down 43:00 [2] 8 km (5:22 / km) | |
| shoes: Nike zoom elite |
| Warming up and down for the sprint race. |
| Running 30:00 [3] 7 km (4:17 / km) | |
| shoes: Nike zoom elite |
| Morning jog with tdh from the youth hostel in silkeborg on the nordskov map. |
Friday Jul 14 |
| Running 40:00 [2] * 9 km (4:27 / km) | |
| shoes: Nike zoom elite |
| An easy jog on the vesterskov map, running with the map but only on the paths. |
Thursday Jul 13 |
| Orienteering 1:05:00 [3] **** 8 km (8:08 / km) | |
| shoes: VJ Integrator 2 |
| Orienteering on Ryekol map. I wanted to do a longer training today but this map was only available to train on today and was tiny so 4 laps was about 65min. Tricky terrain, similiar to vic spur gully with very low and changeable visibility and a lot of small twisty paths. A few small mistakes coming over hills to gullies iin the green but good training, this is supposed to be most similar to the middle final so it should be an testing race technically. |
| Running 40:00 [2] 8 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Easy arvo jog with Brett and Shep in the arvo. |
Wednesday Jul 12 |
| Orienteering intervals 55:00 [4] *** 9 km (6:07 / km) | |
| shoes: VJ Panther |
| Orienteering intervals on the sletten map in silkeborg. We all put out a few controls and had about 6 approx 3km loops from a central point. I ran 3 loops hard with a 2-3min recovery. 18.34 (3.13) 19.08 (4.28) 16.19 Orienteering pretty smoothly and a good tempo. |
| Orienteering 25:00 [3] **** 4 km (6:15 / km) | |
| shoes: VJ Panther |
| Putting out controls warming up and down for the orienteering intervals. |
| Running intervals 10:00 [5] 3 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Monna fartlek with TDH on an undulating track on Silkeborg Nordskov. 2x90sec, 4x60sec, 4x30sec, 4x15sec with equal recovery. We ran the recoveries pretty slow and the efforts fast. After half the efforts we turned around to try and make it back to the start point and pissed it in thanks to troyzee flreally winding it up in the 2nd half. I was going pretty well, tdh cooked me on the last couple of 15seconders but otherwise managed to hold him. |
| Running 50:00 [3] 10 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warming up and down plus the recoveries for the monna fartlek. |
Tuesday Jul 11 |
| Orienteering intervals 20:00 [5] *** 5.6 km (3:34 / km) | |
| shoes: VJ Integrator 2 |
| Orienteering hill intervals on Silkeborg Nordskov. 7x 2 orienteering legs, the first one pretty simple up a steep hill and the 2nd flatter or undulating more technical orienteering to train orienteering fast when you are fatigued followed by a short jog to the next start point. Tdh put out some controls for me which made the session much better, thanks mate! Recovery in brackets. 2.39 (2.20) 2.32 (1.32) 3.14 (1.43) 2.13 (2.59) 4.04 (3.02) 3.01 (1.22) 4.08
I did this session as soon as we got to silkeborg and it would have been easy to skip it after the day of travelling but it was really good, i felt strong on the hills and was pretty good technically, 1 small mistake near the end, perfect training for the middle... except we only had a 1:15000 map.
|
| Running 40:00 [3] 8 km (5:00 / km) | |
| shoes: VJ Integrator 2 |
| Warming up and down plus the recovery between the intervals.
A ripper mushroom, proscuitto and gorgonzola pizza for dinner afterwards. |
Monday Jul 10 |
| Running 40:00 [3] 8 km (5:00 / km) | |
| shoes: Asics kayano |
| Running in stadskogen before heading down to silkeborg for a training camp. |