Training Log Archive: BorisGrIn the 31 days ending Jul 31, 2013:
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Sunday Jul 28, 2013 #
Note
Flying to Windhoek, Namibia today to start my African adventure with three months of baboon watching. I expect AP updates to be intermittent.
Saturday Jul 20, 2013 #
Event: O-Ringen 2013
Orienteering 30:00 [2]
Jogging around Gruvberget, the O-Ringen training map, with Alli after walking around a beginner course with her adorable little nephew and niece.
Friday Jul 19, 2013 #
Running 38:00 [2] 7.0 km (5:26 / km)
shoes: Marc's Mizunos
A birthday run for Alli with me and Leah from our rented house into the center of Boden in search (successful) of tonic.
Thursday Jul 18, 2013 #
Running 45:00 [3]
Sprinting around Ekeby with the Saegers, plus running there and back.
Wednesday Jul 17, 2013 #
Running 35:00 [2] 7.0 km (5:00 / km)
shoes: 2013 Asics White+Blue
Easy run in Stadsskogen on the horse loops to remind myself how to run.
Friday Jul 12, 2013 #
Orienteering 1:00:00 [3]
Rerunning my middle distance qual from yesterday. The first control went even worse this time, so I returned to the start for the third time and attacked yet again, this time successfully. Then did the course through #9, mostly cleanly, though with another bobble at 3. Was 8 minutes ahead of my race time at 9, and that's just at jogging pace...
Thursday Jul 11, 2013 #
Note
Really, really disappointed right now.
Wednesday Jul 10, 2013 #
Note
My WOC finally starts tomorrow with the middle qual. I start at 11:15am: http://www.woc2013.fi/ssl/woc.nsf/0/1FBCFA25E2177E...
My preparation has been mixed, with a lot of good training in the winter and spring, but less than ideal in the last month or two. I feel confident in my technical skills and ability to keep focused under race pressure. I feel less confident in my physical shape, but hope that I can put it all together for a good, controlled race tomorrow. I would like to channel the way I orienteered in Moreau at the Team Trials middle distance, always knowing where I was going and speeding up when terrain allowed.
Here is how I have raced in the WOC middle qualification before:
2003 - 25th, 24% back
2005 - 22nd, 30% back
2006 - 34th, 51% back
2007 - 32nd, 66% back
2012 - 23rd, 27% back
Goals: I think finishing in the top 20 in my heat, less than 25% back would be a good result for me. Finishing in the top 25, less than 30% back would be an ok result for me.
My preparation has been mixed, with a lot of good training in the winter and spring, but less than ideal in the last month or two. I feel confident in my technical skills and ability to keep focused under race pressure. I feel less confident in my physical shape, but hope that I can put it all together for a good, controlled race tomorrow. I would like to channel the way I orienteered in Moreau at the Team Trials middle distance, always knowing where I was going and speeding up when terrain allowed.
Here is how I have raced in the WOC middle qualification before:
2003 - 25th, 24% back
2005 - 22nd, 30% back
2006 - 34th, 51% back
2007 - 32nd, 66% back
2012 - 23rd, 27% back
Goals: I think finishing in the top 20 in my heat, less than 25% back would be a good result for me. Finishing in the top 25, less than 30% back would be an ok result for me.
Running 30:00
shoes: Marc's Mizunos
A run plus some strides from the Vuokatti sports center. Since the sports center is located right at the bottom of a ski hill, it took a while to find a flat enough spot for running strides. Felt significantly better when I finished the run than when I started.
Tuesday Jul 9, 2013 #
Orienteering 25:00 [2]
Went out on a middle distance training map, but just felt absolutely exhausted from the beginning. Orienteered ok at first but then lost focus and finished very poorly. Feeling like I just need some rest.
Monday Jul 8, 2013 #
Running 30:00 [2]
Ran to the start of the sprint quali, and then back to the hotel from the finish with Alli and Neil.
Orienteering 15:00 [4]
Ran a women's sprint qualifier course head-to-head with Neil, as two intervals. Ran at a threshold pace and had no problems with orienteering, but definitely did not feel sharp in my running.
Sunday Jul 7, 2013 #
Running 20:00 [2]
After spectating the long qual, I jogged to the start of the spectator races with Alli and then back to the finish and did a lot of stretching. Feeling pretty sluggish all day.
Saturday Jul 6, 2013 #
Orienteering 45:00 [2]
Arrived in Vuokatti with Alli. We were met at the Kajaani train station by Ross and Cristina. Yay!
Along the way, we met Cesare, an Italian orienteer who is the man behind dog orienteering: http://www.ficss.it/page/dog-orienteering/2489
and http://www.ficss.it/sites/ficss.it/files/Rules%20d...
We went training on the middle model event terrain. It felt comfortable - there were no surprises in the terrain or mapping, other perhaps than the small size of some of the mapped cliffs. Ran around at a comfortable pace and felt like the orienteering flowed well.
Along the way, we met Cesare, an Italian orienteer who is the man behind dog orienteering: http://www.ficss.it/page/dog-orienteering/2489
and http://www.ficss.it/sites/ficss.it/files/Rules%20d...
We went training on the middle model event terrain. It felt comfortable - there were no surprises in the terrain or mapping, other perhaps than the small size of some of the mapped cliffs. Ran around at a comfortable pace and felt like the orienteering flowed well.
Thursday Jul 4, 2013 #
Orienteering 59:00
shoes: VJ Supra 2012 #2
Last session at home before heading over to Finland tomorrow. I ran orienteering intervals on Nåsten with Ross. The intervals were designed by Johan, and the controls were marked with either permanent Naturpasset controls or blue-yellow streamers. We did 6 intervals of 2-4 minutes and 2-4 controls each, and took turns giving each other 15-second head starts. Each third interval was a mass start. There were some pluses and minuses here. I seemed to orienteer well and confidently when I was in front, but definitely was too stressed and rushed when I was chasing. Also, legs did not feel super-fresh, so it's time to rest. A really good final session: nice to get going fast in the woods!
Note
I got bitten by a sheep yesterday.
Wednesday Jul 3, 2013 #
6 PM
Orienteering 52:07 [1] 4.36 km (11:58 / km) +13m 11:47 / km
shoes: 2013 Asics White+Blue
An orienteering course in Stadsskogen, shadowing Alli around.
Tuesday Jul 2, 2013 #
Running 20:00 [2] 3.33 km (6:00 / km)
shoes: VJ Supra 2013
Warmup and cooldown
5 PM
Orienteering race 34:34 [4] 5.03 km (6:52 / km) +61m 6:29 / km
shoes: VJ Supra 2013
OK Ravinen's 3-Kvällars race on Nacka reserve in Stockholm
It took forever to get here, so I am only running one of the three days. I felt like i needed to race at least once more before WOC to get back into my race routine and remember how it is all done.
This went ok - I was rusty at first, not really planning ahead or flowing through the controls, but this got better as the race went on. No real technical problems, but a few too many hesitations, especially in the first half of the course. Had pretty tired legs from the last couple of days' training, so probably could have run a minute or two faster just purely physically. Ended up about 7 minutes behind Millinger, who won. Ok result. Getting excited for Finland! I fly on Friday.
Splits: http://www.obasen.nu/winsplits/online/en/default.a...
It took forever to get here, so I am only running one of the three days. I felt like i needed to race at least once more before WOC to get back into my race routine and remember how it is all done.
This went ok - I was rusty at first, not really planning ahead or flowing through the controls, but this got better as the race went on. No real technical problems, but a few too many hesitations, especially in the first half of the course. Had pretty tired legs from the last couple of days' training, so probably could have run a minute or two faster just purely physically. Ended up about 7 minutes behind Millinger, who won. Ok result. Getting excited for Finland! I fly on Friday.
Splits: http://www.obasen.nu/winsplits/online/en/default.a...
Monday Jul 1, 2013 #
7 PM
Running 14:45 [2] 2.8 km (5:16 / km) +25m 5:03 / km
shoes: Marc's Mizunos
Warmup
Running 30:42 5.46 km (5:38 / km) +13m 5:34 / km
shoes: Marc's Mizunos
Intervals in Stadsskogen with Ross. We did 1 minute intervals with 1 minute rest, just like on Saturday.