Sunday Oct 15 |
 | Running warm up/down 15:00 [2]1.5 mi (10:00 / mi) | |
| shoes: 2006-3 VJ Falcons |
| A bit of a warm-up and then a shuffle-pace cool-down with Mats and Lars. |
| Orienteering race 1:39:13 [4]*** 15.9 km (6:14 / km) | |
| spiked:23/24c shoes: 2006-3 VJ Falcons |
| OK Linne ultralong champs. First of all, it's nice to run for a club that has its own ultralong champs! Having said that, not too many people showed up on the lovely fall day, probably mostly due to the adventure race being yesterday, or whatever other lame excuses they had. The race was on the new Hammarskog map, (just south of Nasten) which has some fine woods and a well-developed trail network. The H21 course was run in three loops, with the order of the loops mixed for different runners. I had the same loop order as Mats and Lars and started with them, all of us running very fast. Somewhere during the first loop Mats made a mistake, and it was just Lars and i in the lead until Mats caught up again towards the end of the loop. The last kilometer or so of this loop had us crossing electric fences two times, and i got shocked each time and managed to drop my compass corssing the second time and got shocked again while retrieving it. Very unpleasant! We went through the first loop (5.9km) in an obscenely fast 34:24 and, after a few sips of water were off again. On the second loop Mats distanced himself a bit from Lars and me, but we kept him in sight for most of it - as we were finishing it, he was just leaving to start the third loop. The second one (4.5km) was run in 28:45. On the third one it was just Lars and me. We kept trying to get rid of each other by taking different route choices, but met up at the control each time. Finally, towards the end i got a bit ahead, punched the last control first and sprinted in on the road, finishing 2nd (out of just 7 in H21), about 4 minutes behind Mats. This was a great result for me and an excellent run, although it helped to have company most of the way and to have a lot of trail running on this course. Results at http://www.oklinne.nu/documents/documents_open.php...
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| C • Well done 10 |
Saturday Oct 14 |
| Orienteering 1:12:58 [2]8.11 km (9:00 / km) | |
| shoes: 2006-3 VJ Falcons |
| Hanging and collecting controls and SI units for the Uppsala Raid adventure race. Hanging the controls just after it got light, collecting right before it got dark. Fun day, but very long and tiring even for those who didn't race! It was good to see that, even in Sweden, orienteers can kick ass in adventure racing (orienteers won mixed long, mixed short, men's short categories), though the men's long category was won by actual adventure racers. For more details, see Suzanne's or Seb's logs. |
Friday Oct 13 |
| Note | |
| (rest day) |
| Scheduled rest day. |
Thursday Oct 12 |
| Running 2:06:21 [2]14.86 mi (8:30 / mi) | |
| shoes: Montrail Trail Shoes |
| A long run, first to the clubhouse, then to the start of backbana, then Bjorn's backbana (13km or so, not too steep) slowly, then back home, tired. |
Wednesday Oct 11 |
| Running 37:25 [2]4.99 mi (7:30 / mi) | |
| shoes: Montrail Trail Shoes |
| An evening run in the drizzle on the lit trail at Stadsskogen. Spent the run thinking about ways of getting better. Besides just regular speed training, which I've been doing too little of due to nagging injuries, one thing that seems necessary is training to orienteer fast. It sounds obvious, and yet I definitely don't train this enough, and I don't think many other US orienteers do either. So that's one of those things I want to try doing more of this year. And for that, the best opportunities come at training camps, were you have multiple chances to go out on maps in a short period of time without the pressure of racing. So, I'll be trying to get to as many training camps as I can this year. The ones scheduled so far are:
1) The US Team training camp that TYRTOM is organizing in Karlstad in November;
2) The Oxford-Cambridge camp in the Lake District of England in the beginning of December;
3) (??) The US Team training camp in California in January;
4) (??) The OK Linne winter camp that hasn't been scheduled yet, but tends to be someplace warm in the end of February
Any others? |
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| C • Would be nice to have you in c... 8 |
| Strength 25:00 [2] | |
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| The flexibility exercises plus dips, calf raises, and the like. |
Tuesday Oct 10 |
| Orienteering race 1:18:14 [4]* 18.9 km (4:08 / km) | |
| shoes: Saucony 2006 |
| Street-O!! A 15km course through the streets of Uppsala with a few windows of controls that you could take in any order. Mass start. Started out slow, with everybody else, then gradually sped up and ended up in the lead with Joffe for a while. Took a bad route choice to a control at the castle and fell behind. Was caught by Mats, stayed with him and screwed up with him, getting caught by Lars and Micke there. The four of us stayed together through Stadsskogen (only i had a real lamp - they had either nothing or small diode lamps, so they didn't attempt to run away there). Then the pack split up in the end, Mats got ahead, finishing 2nd behind Joffe, and I had to outsprint Lars for 3rd. A fun street-O, but my legs will be sore as hell tomorrow!! Oh yeah, the 18.9km number comes from Micke's GPS watch. The course map should be available at http://www.oklinne.nu/documents/documents_open.php... |
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| C • Nice Run 2 |
| Running warm up/down 10:00 [2]1.0 mi (10:00 / mi) | |
| shoes: Saucony 2006 |
| A very slow cool-down with Lars afterwards. |
Monday Oct 9 |
| Strength 1:00:00 [2] | |
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| Gympa at Ekeby F&S. Legs pretty sore from the weekend and the week before, so I decided to take the day off from running. Foot hurt too. |