Training Log Archive: BorisGrIn the 31 days ending Oct 31, 2008:
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Thursday Oct 30, 2008 #
Running 46:23 [2] 7.73 km (6:00 / km)
shoes: 2007 VJ Falcons
With Kat in the rain and oncoming darkness. Continuing my easy week.
Tuesday Oct 28, 2008 #
Note
How could I forget?! Here is all you need to know about Hungarian culture before WOC 2009: Zsolti a béka.
Running 20:00 [2] 3.33 km (6:00 / km)
shoes: 2007 VJ Falcons
Various running around.
Orienteering race 8:26 [4] ***** 1.18 km (7:09 / km)
spiked:19/21c shoes: 2007 VJ Falcons
I don't think it's possible to have an orienteering event closer to home short of having it right in your living room. The finish of tonight's Night Ultrasprint was 3 meters from our door. Sweet. We ran a forked course on the Blodan 1:1250 map with 15 second start interval. It was a blast! I ran well and didn't miss more than 20 seconds altogether - I guess my ultrasprint experience is building up now. :)
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
Orienteering race 10:30 [3] *** 1.6 km (6:34 / km)
spiked:3/5c shoes: 2007 VJ Falcons
After the ultrasprint, we all jogged over to Stadsskogen for the chase start. The chase consisted of a 1.6km course followed by running a loop of the Stadsskogen lit trail (2.5km). My butt muscle had tightened up after the ultrasprint, so I couldn't run hard during the chase and skipped the pure running part.
Sunday Oct 26, 2008 #
Running 5:00 [2] 0.83 km (6:00 / km)
shoes: 2007 VJ Falcons
A sluggish warm-up
Orienteering race 55:10 [3] **** 6.1 km (9:03 / km) +335m 7:06 / km
spiked:20/24c shoes: 2007 VJ Falcons
Hungary Training Camp
On the final day, our weary bodies were treated to a middle distance in really steep terrain. The first few controls were in an old, overgrown field which had become dark green and was dotted with small knolls, depressions, and rock features. It was very tricky navigation, a lot more demanding than normal continental orienteering. I really struggled physically and was glad to drag myself into the finish at the end. This does give hope, though, that the middle distance at WOC will be somewhat technical, and not just a shorter version of the long distance.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
On the final day, our weary bodies were treated to a middle distance in really steep terrain. The first few controls were in an old, overgrown field which had become dark green and was dotted with small knolls, depressions, and rock features. It was very tricky navigation, a lot more demanding than normal continental orienteering. I really struggled physically and was glad to drag myself into the finish at the end. This does give hope, though, that the middle distance at WOC will be somewhat technical, and not just a shorter version of the long distance.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Saturday Oct 25, 2008 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: 2007 model Falcons
Warm-up
Orienteering race 2:03:29 [3] *** 15.0 km (8:14 / km) +550m 6:57 / km
spiked:15/20c shoes: 2007 model Falcons
Hungary Training Camp
Today was the long final, and the foreigners who didn't qualify for the 17km-long A final got to run the special B1 final, which was "only" 15km long. I started with the plans of running for about an hour and then calling a day, but felt a lot better physically than the day before and ended up chugging along through the whole course. After opening with a stupid mistake on #1 (wasn't taking advantage of great visibility up the slope and missed the depression the control was hiding in), I ran quite well for a while, choosing routes I was pretty happy with and executing well, except for losing maybe 45 seconds on a tricky control in the overgrown clearing (#7). After passing the water stop (#12), which would have been a natural point for cutting off the rest of the course and jogging home, I decided to keep going, though I was starting to get pretty tired. I was feeling very low on energy on the way to 16, but did not eat my GU, deciding that it would be my reward for finding 16. Bad idea! My brain obviously did not function as, going along the green and looking for an indistinct trail, I told myself not to drop too much, afraid to run off the map. Instead, I did not drop at all, and contoured happily along the hill until I found myself within sight of the road north of 17! Terrible. The one positive that came out of my detour was the humongous red deer stag I saw along the way, nearly as big as any moose I've seen.
Despite my bad mistake, I was happy with myself for finishing and not moving any slower in the end than in the beginning. The woods here are just gorgeous, with big hillsides covered by open beech forest, and the orienteering is made more challenging by the abundance of deep karst depressions.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Today was the long final, and the foreigners who didn't qualify for the 17km-long A final got to run the special B1 final, which was "only" 15km long. I started with the plans of running for about an hour and then calling a day, but felt a lot better physically than the day before and ended up chugging along through the whole course. After opening with a stupid mistake on #1 (wasn't taking advantage of great visibility up the slope and missed the depression the control was hiding in), I ran quite well for a while, choosing routes I was pretty happy with and executing well, except for losing maybe 45 seconds on a tricky control in the overgrown clearing (#7). After passing the water stop (#12), which would have been a natural point for cutting off the rest of the course and jogging home, I decided to keep going, though I was starting to get pretty tired. I was feeling very low on energy on the way to 16, but did not eat my GU, deciding that it would be my reward for finding 16. Bad idea! My brain obviously did not function as, going along the green and looking for an indistinct trail, I told myself not to drop too much, afraid to run off the map. Instead, I did not drop at all, and contoured happily along the hill until I found myself within sight of the road north of 17! Terrible. The one positive that came out of my detour was the humongous red deer stag I saw along the way, nearly as big as any moose I've seen.
Despite my bad mistake, I was happy with myself for finishing and not moving any slower in the end than in the beginning. The woods here are just gorgeous, with big hillsides covered by open beech forest, and the orienteering is made more challenging by the abundance of deep karst depressions.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Friday Oct 24, 2008 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: 2007 model Falcons
Jogging to the start
Orienteering 1:15:18 [4] *** 9.4 km (8:01 / km) +440m 6:29 / km
spiked:11/14c shoes: 2007 model Falcons
Hungary Training Camp
Qualifier for the Hungarian Long Distance Champs.
I felt awful right from the start, and it never got better. A combination of being out of shape and having my injury constantly hurt really kept my speed down, especially on the hills, both up and down. I orienteered reasonably well, but picked a couple of questionable route choices, taking on more climb than I should have. Other than that, I did ok, losing 30 seconds each at a couple of controls and hesitating a few more times, but I just could not move any faster than I did. Ended up 21 minutes behind Francois Gonon, who won my heat. Very strong field, so it's sort of hard to tell how my result would compare against people I consider to be around my level, such as other Americans.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Results: http://diosgyoritc.hu/versenyek/oneb2008/oneb2008_...
Qualifier for the Hungarian Long Distance Champs.
I felt awful right from the start, and it never got better. A combination of being out of shape and having my injury constantly hurt really kept my speed down, especially on the hills, both up and down. I orienteered reasonably well, but picked a couple of questionable route choices, taking on more climb than I should have. Other than that, I did ok, losing 30 seconds each at a couple of controls and hesitating a few more times, but I just could not move any faster than I did. Ended up 21 minutes behind Francois Gonon, who won my heat. Very strong field, so it's sort of hard to tell how my result would compare against people I consider to be around my level, such as other Americans.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Results: http://diosgyoritc.hu/versenyek/oneb2008/oneb2008_...
Thursday Oct 23, 2008 #
Note
Today's middle distance trainings:
http://my.opera.com/borisgr/albums/showpic.dml?alb...
http://my.opera.com/borisgr/albums/showpic.dml?alb...
More details about the training later. Meanwhile, check out the maps, both today's and yesterday's. The route choice training from yesterday was cool - would have been nice to run the whole thing. What do people think about route choices on legs 1-2 and 6-7 from yesterday's men's course? I am curious.
http://my.opera.com/borisgr/albums/showpic.dml?alb...
http://my.opera.com/borisgr/albums/showpic.dml?alb...
More details about the training later. Meanwhile, check out the maps, both today's and yesterday's. The route choice training from yesterday was cool - would have been nice to run the whole thing. What do people think about route choices on legs 1-2 and 6-7 from yesterday's men's course? I am curious.
Running 40:00 [2] 6.67 km (6:00 / km)
shoes: 2007 VJ Falcons
All the day's running: to the start of the middle, back from both finishes, to the start of the sprint, and back to the car.
Orienteering 35:28 [3] *** 4.16 km (8:32 / km) +180m 7:01 / km
spiked:10/12c shoes: 2007 VJ Falcons
Hungary Training Camp
Middle distance training. The idea, I suppose, was to simulate qualifiers: you start at the same time as another runner who has a similar course to yours. My "partner" didn't show up, however, so it was just like a regular training for me. I pushed pretty hard for this and orienteered well, but really didn't feel confident running down the steep, rocky slopes, and was weak on the uphills.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Middle distance training. The idea, I suppose, was to simulate qualifiers: you start at the same time as another runner who has a similar course to yours. My "partner" didn't show up, however, so it was just like a regular training for me. I pushed pretty hard for this and orienteered well, but really didn't feel confident running down the steep, rocky slopes, and was weak on the uphills.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Orienteering 33:32 [2] *** 3.92 km (8:33 / km) +150m 7:11 / km
spiked:9/11c shoes: 2007 VJ Falcons
Hungary Training Camp
After finishing the first middle distance, you had to run back to the start (over 100m climb over 1,5 km) and then run the second middle distance. Everything was organized so well - start chutes, call-ups, SI, control descriptions, and everything! The second middle distance was less steep and went through some more interesting areas, including a few karst depressions and
sinkholes. Another long uphill slog back to the start after this.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
After finishing the first middle distance, you had to run back to the start (over 100m climb over 1,5 km) and then run the second middle distance. Everything was organized so well - start chutes, call-ups, SI, control descriptions, and everything! The second middle distance was less steep and went through some more interesting areas, including a few karst depressions and
sinkholes. Another long uphill slog back to the start after this.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Orienteering 17:23 [3] *** 2.57 km (6:46 / km) +100m 5:40 / km
spiked:17/19c shoes: Asics 2007
Hungary Training Camp
After taking a lunch break and collecting Sandra at the train station, we drove over to the Miskolc Cave Baths and ran a sprint training there. The terrain consisted of a steepish hillside with a lot of ditches and re-entrants and very runnable forest with the exception of a few green patches, and the flat park at the bottom of the hill. The main challenge in the park consisted of finding the best route choices taking advantage of the few bridges over the several ponds and canals in the park. I was tired and took it easy for the hillside part of the course, but sped up in the park, where the orienteering at high speed was really fun. I was happy with my orienteering when I finished, and only at home realized that I managed to skip a control for the first time ever, as far as I recall!
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
After taking a lunch break and collecting Sandra at the train station, we drove over to the Miskolc Cave Baths and ran a sprint training there. The terrain consisted of a steepish hillside with a lot of ditches and re-entrants and very runnable forest with the exception of a few green patches, and the flat park at the bottom of the hill. The main challenge in the park consisted of finding the best route choices taking advantage of the few bridges over the several ponds and canals in the park. I was tired and took it easy for the hillside part of the course, but sped up in the park, where the orienteering at high speed was really fun. I was happy with my orienteering when I finished, and only at home realized that I managed to skip a control for the first time ever, as far as I recall!
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Wednesday Oct 22, 2008 #
Orienteering 40:00 [2] *** 3.5 km (11:26 / km)
shoes: 2007 VJ Falcons
WOC Training Camp, Miskolc, Hungary
Arrived in Miskolc tired after a late night and early morning and went out for a jog on the route choice training course on a very steep map relevant to the classic qualifier. More thoughts on the map and terrain later, but here is the map with the courses.
Women's: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Men's: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Arrived in Miskolc tired after a late night and early morning and went out for a jog on the route choice training course on a very steep map relevant to the classic qualifier. More thoughts on the map and terrain later, but here is the map with the courses.
Women's: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Men's: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Tuesday Oct 21, 2008 #
Orienteering 53:20 [2] **** 5.2 km (10:15 / km)
shoes: 2007 model Falcons
Kat and I drove out to North Lunsen and did tomorrow night's Wednesday Night-O a day early. We did it together, as one more training for Rodhenloppet. It went well and was a lot of fun, though we did make one largish mistake, when both of us lost map contact in a vague area. Lunsen at night seems a lot less scary than it did a couple of years ago.
Sunday Oct 19, 2008 #
Running 1:04:26 [2] 10.74 km (6:00 / km)
shoes: Asics 2007
Easy run on muddy Nåsten trails with Kat.
Slowly inching my training volume upward...
Slowly inching my training volume upward...
T.rex training 5:00 [1]
Some push-ups and sit-ups after the run, with Minna trying to bite my toes.
Saturday Oct 18, 2008 #
Running 1:31:32 [2] 14.08 km (6:30 / km)
shoes: 2007 VJ Falcons
A rare week-end day home alone with Minna the Cat, as Kat is taking the GREs in Växjö and Csaba is off at the Elitserien in Karlstad. Got myself out the door after playing with Minna in the morning. Decided to play a game where I would pull a map out of the Nåsten folder and run whatever course was on that map. This happened to be Tuesday night course Ö, which Kat and I designed, so I went and ran large parts of it on this beautiful fall day. Today was also the day of Uppsala's annual adventure race that Linné helps organize, so I got to run past a bunch of ridiculous-looking mountain bike orienteers stuck in the mud or dragging their silly bikes uphill over the rocks. Maybe someday I'll get the appeal of MTBO, but today wasn't that day.
Thursday Oct 16, 2008 #
Running 1:46:38 21.0 km (5:05 / km)
shoes: Asics 2007
Björn's backbana (64:14) with a headlamp, plus running to and from the start. Almost no guys at the training tonight, very weird. Ran with Olle, a junior, in the beginning. He took off pretty fast in the beginning and, not surprisingly, croaked after 20 minutes or so. I ran the rest by myself, faster than an easy run, but slower than tempo, trying not to wipe out in the mud too many times. Ran back home with Jasmine and Rachel.
Wednesday Oct 15, 2008 #
Running 5:00 [2] 0.83 km (6:00 / km)
shoes: 2007 VJ Falcons
Warm-up
Orienteering 56:03 [2] *** 5.02 km (11:10 / km)
spiked:7/12c shoes: 2007 VJ Falcons
The first Wednesday Night-O of the year, this one in Hammarskog. Kat and I did the middle course together as training for Rodhenloppet. We were moving at a pretty easy pace and navigating well, though minor arguments about route choice, both micro and macro, could not be avoided. We made a few small mistakes in the junky forest, but nothing major, and it was fun!
Here is the QuickRoute: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Here is the QuickRoute: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Tuesday Oct 14, 2008 #
Running 28:05 [2] 4.68 km (6:00 / km)
shoes: Nike Pegasus '05
From Ångström to Sten Sture and back.
Running 10:53 [4] 2.16 km (5:02 / km) +240m 3:14 / km
shoes: Nike Pegasus '05
Was planning to go to the gym and spin, but the day was so nice that I simply couldn't resist going outside, even in just my gym shorts and t-shirt. I joined Kat and her girls' training group for some hill intervals on Sten Sture. First speed work of any kind that I've done since like February, so I started out careful and sped up only if the pain did not increase. This led to sort of erratic splits, but not too bad, if compared to, for example, a similar workout from 2 years ago: http://www.attackpoint.org/viewlog.jsp?userid=13&p...
We ran up from the north foot of the hill to the top and jogged back down. I did 8 of these:
1:25.8
1:24.4
1:20.8
1:24.9
1:18.9
1.21.2
1:20.3
1:16.8 (chasing Mari on this one, as she flew up the hill!)
We ran up from the north foot of the hill to the top and jogged back down. I did 8 of these:
1:25.8
1:24.4
1:20.8
1:24.9
1:18.9
1.21.2
1:20.3
1:16.8 (chasing Mari on this one, as she flew up the hill!)
Monday Oct 13, 2008 #
Running 1:09:15 [2] 10.9 km (6:21 / km)
shoes: 2007 VJ Falcons
Trail run on Nåsten with Kat. Went to Rödmossen and did a loop around it. Very nice in the forest, though somewhat muddy.
Sunday Oct 12, 2008 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: 2007 model Falcons
Warm-up with Kat, plus cool-down.
Orienteering race 35:54 [4] *** 4.81 km (7:28 / km)
spiked:6/13c shoes: 2007 model Falcons
Followed my good run yesterday by an uninspired effort at the 25manna Korten middle distance race today. Felt sluggish from the start, my butt hurt more, and I did not concentrate well, orienteering in a very rushed manner. I always felt like I needed to run faster, like I did the day before, but the course was more technical and required a lot more slowing down and map reading. I failed miserably, missing basically every other control (30 seconds each on 1 and 2, 20 seconds on 4, then probably a minute on 6, 10 seconds 7, and finally 2 minutes on the short leg to 11 to finish me off.) Disappointing, especially given how good I felt in the terrain the day before. Ended up 44th out of like 100 in my class (H21-3), over 7 minutes behind Johan Näsman.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Running 33:04 [2] 6.01 km (5:30 / km)
shoes: Asics 2007
Easy afternoon jog with Csaba, trying to catch the last of the sunshine. Spent the run talking about mental preparation for races, as we both followed up good runs on Saturday with bad ones on Sunday. It would be really nice to have some formula to automatically create the right frame of mind before every race - to reproduce the feeling I had before setting off on Saturday, a combination of excitement and focus. I guess the very best orienteers are the ones who have this skill down.
Saturday Oct 11, 2008 #
Note
Here is Kat holding our award for being the world's best 2nd team at 25manna today: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Running 20:00 [2] 3.33 km (6:00 / km)
shoes: 2007 VJ Falcons
A long warm-up (I was excited!) and then a slow short shuffle of a cool-down.
Orienteering race 29:53 [4] *** 5.13 km (5:50 / km)
spiked:9/11c shoes: 2007 VJ Falcons
25-manna, the world's craziest relay, with teams of 25 runners of all different ages and both genders in the team. I got to run for Linné's 2nd team, running the last of the four 7th legs. The 7th leg is the last parallel leg, so the last one of us to come in was the person who sent out the runner on the next, 23rd, leg. I went out last with a large gap up to our third runner, so I was sure that it would be me who would be exchanging to 23rd, and so my time really mattered.
I felt relatively good, despite the butt pain, and took off hard from the start, especially after being cheered at the start triangle by Kat, Mari, and Mr.Asplövet himself. I had a real good day technical, which felt nice even if the terrain was not very difficult. I made 2 20-second mistakes, but otherwise the navigation went well and the running ok. I pulled us up from 40th to 32nd place and lost no time to the leading team (Halden.) I was 32nd on my leg (7D) and beat two of the guys on Linné 1 running the 7th leg. Very pleased. We ended up 41st and the best 2nd team, which was actually recognized with an award. A lot of fun, and extra nice having Kat on the same team. The club's pizza party was a nice way to relax after a long day of racing and cheering.
Results still not up, so I'll link them later.
Mats' map from today is at http://www.matstroeng.se/maps/show_map.php?id=85
I'll put mine up tomorrow.
Here is my map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
And here are my splits (I am listed as "Henrik Göhl" because of a late team change): http://www.obasen.nu/winsplits/online/sv/default.a...
I felt relatively good, despite the butt pain, and took off hard from the start, especially after being cheered at the start triangle by Kat, Mari, and Mr.Asplövet himself. I had a real good day technical, which felt nice even if the terrain was not very difficult. I made 2 20-second mistakes, but otherwise the navigation went well and the running ok. I pulled us up from 40th to 32nd place and lost no time to the leading team (Halden.) I was 32nd on my leg (7D) and beat two of the guys on Linné 1 running the 7th leg. Very pleased. We ended up 41st and the best 2nd team, which was actually recognized with an award. A lot of fun, and extra nice having Kat on the same team. The club's pizza party was a nice way to relax after a long day of racing and cheering.
Results still not up, so I'll link them later.
Mats' map from today is at http://www.matstroeng.se/maps/show_map.php?id=85
I'll put mine up tomorrow.
Here is my map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
And here are my splits (I am listed as "Henrik Göhl" because of a late team change): http://www.obasen.nu/winsplits/online/sv/default.a...
Thursday Oct 9, 2008 #
Running 1:01:30 [2] 12.3 km (5:00 / km)
shoes: Rob's shoes
An evening run with the club, exploring Uppsala's lit tracks. Ran mostly with the girls, nice and easy, discussing our cat, which has now been officially named Minna, as in Kauppi. Though we more often call her beast or cica.
Wednesday Oct 8, 2008 #
Running 1:43:50 [2] 19.3 km (5:23 / km)
shoes: Asics 2007
Took advantage of a very nice day to join Jan, Ulf, Millinger, and Johan Lindahl, as well as Kat, for a nice long trail run around the southern part of town. Blodan-KG-Hågadalen-Lurbo-Vårdsätra-Graneberg.Sunnerstaåsen-Ultuna-Backbana-Stadsskogen-Blodan.
Tuesday Oct 7, 2008 #
Running 50:34 [2] 8.43 km (6:00 / km)
shoes: Asics 2007
T.rex training 5:00 [1]
After the run
Sunday Oct 5, 2008 #
Running 55:03 [2] 9.18 km (6:00 / km)
shoes: Asics 2007
An easy evening run with Kat on muddy Nåsten trails.
T.rex training 5:00 [1]
Crunches and push-ups after the run
Saturday Oct 4, 2008 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: 2007 VJ Falcons
Warm-up and cool-down, both with Neil
Orienteering race 36:30 [4] *** 5.31 km (6:52 / km)
spiked:17/19c shoes: 2007 VJ Falcons
A middle distance race in Österåker, just north of Stockholm. It's an area with lots of great terrain, but they chose a relatively uninteresting, trail-rich area for this race. I suppose it's good practice for next week-end's 25-manna anyway. (Linné's 25-manna teams are at http://www.oklinne.nu/index.php?page=uk/uk_main.ph... )
The race went well - very good orienteering and flow for the first two-thirds of the course, then one 40-second mistake in the circle on #15 and tiredness catching up towards the end. Still, my best race this fall - good orienteering and ok speed, despite the pain and discomfort.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
The race went well - very good orienteering and flow for the first two-thirds of the course, then one 40-second mistake in the circle on #15 and tiredness catching up towards the end. Still, my best race this fall - good orienteering and ok speed, despite the pain and discomfort.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Thursday Oct 2, 2008 #
Running 10:00 [2] 1.67 km (6:00 / km)
shoes: VJ Falcons-Fall '07
To/from KG to start/finish
Orienteering race 41:39 [4] *** 7.1 km (5:52 / km)
spiked:13/17c shoes: VJ Falcons-Fall '07
Linné's 25-manna test in "South Stadsskogen". A course with a lot of trail running and some orienteering thrown in. Felt surprisingly fast running, but made a couple of mistakes in very vague areas with sketchy vegetation mapping. Ended up 5:30 down on the best time, which I can live with. Would be nice to end up on the club's 2nd 25-manna team, rather than 3rd.
Map: http://www.jantroeng.se/ol/081002_lang.jpg
Results: http://www.jantroeng.se/ol/25manna-test.html
Map: http://www.jantroeng.se/ol/081002_lang.jpg
Results: http://www.jantroeng.se/ol/25manna-test.html
Wednesday Oct 1, 2008 #
Running 1:04:46 [2] 10.79 km (6:00 / km)
shoes: Asics 2007
A nice trail run in the rain with Csaba. We did a loop on Nåsten around Rödmossen, part of the way with Fredrik Lindgren from IKHP.
T.rex training 5:00 [1]
After the run.