Training Log Archive: robwIn the 7 days ending Aug 27, 2006:
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Sunday Aug 27, 2006 #
Orienteering race 1:04:00 [4] **** 10.0 km (6:24 / km)
shoes: VJ Panther
Dalarna DM relay I ran 1st for the 2nd team. I certainly wasnt looking forward to this, even less so when i felt sick in the morning and had diarrohea. Right from the start i felt pretty ordinary and got dropped but i didnt really care. I orienteered fairly well and didnt do many mistakes except for a few 15sec ones around the controls - they were really hidden today which a lot of people inc me not surprisingly were pissed off with. Anyway i was 8min down on the leader and 5min on the pack. Thank god i decided to run the half marathon next weekend and not the long DM - think i need a few weeks off orienteering races.
Running 20:00 [2] 4.0 km (5:00 / km)
shoes: VJ Panther
Warming up, i drank an imitation cola drink for the warmdown.
Saturday Aug 26, 2006 #
Event: Dalarna DM middle and relay
Orienteering race 35:00 [4] **** 5.0 km (7:00 / km)
shoes: VJ Panther
Dalarna DM middle distance. What a farken debacle, got the first two ok and then the 3rd was a joke, i reckon it was in the wrong spot but it was prectically impossible to tell which 3 of the 50 boulders on the ground the mapper had decided to map. Anyway the course setter picked the one in the thickest green to put the control on. About 80% of people missed this control according to winsplits and some people lost 5min on a 1min leg. I spat the dummy after this control and just cruised around seething, to top it off one of the controls didnt register when i am certain i punched it so i dnf'd... Farken Dalarna!
C • DM 3
Running warm up/down 45:00 [3] 9.3 km (4:50 / km)
shoes: Nike zoom elite
Warming up for the race and an evening jog with Hansa and Elis, i was too pissed off to bother warming down when i finished. I didnt feel too good on the evening jog either even though i was pretty nice running along the dala-alven on the boardwalk in Avesta.
Friday Aug 25, 2006 #
Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics kayano
An easy jog with Elis Bengtsson before tomorrows Dalarna District Champs in middle distance. The old legs didnt feel too good after the last couple of days hard running on ashfalt - hopefully they will be better tomorrow.
Thursday Aug 24, 2006 #
Running intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: Nike zoom elite
Monna Fartlek, 2x90, 4x60, 4x30, 4x15 with equal recovery. I ran these on the road to try and get the legs used to it a bit before the half marathon in a week or so. Actually they were still pretty sore after yesterdays race and i wasnt going too well today in either my legs or my stomach. I thought hot chips and a coffee would have been a perfect pre training snack but it turns out it wasnt... prob should have put sauce on the chips.
Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Nike zoom elite
Warming up/down and the recovery between efforts.
Wednesday Aug 23, 2006 #
Mountain Biking 1:00:00 [2]
shoes: VJ Sarva 2006
Riding out to the forest again to get the last of the controls, gave the poor muddy bike a wash at the servo on the way home.
Orienteering 20:00 [2] **** 3.0 km (6:40 / km)
shoes: VJ Sarva 2006
A short morning jog to pick up the last 4 controls, i am getting sick of running through that bit of forest and of running in the rain.
Running race 26:00 [5] 8.0 km (3:15 / km)
shoes: Mizuno Wave aero
Lotsjon Runt, 26.21, 8km road race on a combination of roads and forest paths, a pretty tough course with a lot of up and down on small hills and not the best running surface on the forest roads. I was 3rd behind Mats and Jan Troeng, they got a 20m lead just after the king of the mountain prize at 3km and stretched it out to 30sec by the finish. I battled it out for 3rd with Ulf Troeng but got away with a few km to go. This was a classic swedish small town fun run, no entry fee and i won a football as a prize, the kom prize was coffee, classic stuff!
Running 24:00 [2] 4.0 km (6:00 / km)
shoes: Mizuno Wave aero
Warming up and down for the race.
Tuesday Aug 22, 2006 #
Orienteering 1:00:00 [3] **** 7.0 km (8:34 / km)
shoes: VJ Sarva 2006
Putting out and picking up controls for the OK Linne club champs. Got home a bit late after a quick search for a D16 that had a few problems. All the controls were in the right place... phew.
Mountain Biking 1:20:00 [2]
shoes: VJ Sarva 2006
Riding out to a few points in the forest to put out and pick up controls, wasnt much fun with the sarva's on and the tracks muddy and slippery as buggery.
Monday Aug 21, 2006 #
Orienteering 20:00 [4] ***** 3.0 km (6:40 / km)
shoes: VJ Sarva 2006
Test running the course for www.dxdeluxe.se. A 1.5km sprint race on a 1:1500 map. This was awesome fun and pretty good technical training too. I had 12min on the first attempt and 10min exactly on the second attempt even though i didnt run so hard. If anyone beats 10min i will be bloody impressed.
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Sarva 2006
A bit of a jog in the rain before the orienteering.