Sunday Nov 19 |
 | Orienteering 2:49:22 [2]11.29 km (15:00 / km) | |
| shoes: 2006-3 VJ Falcons |
| Hanging the rest of the streamers on Nasten - 25 of them. Tried to run hard between controls to keep warm and get some quality orienteering in. A beautiful day - didn't even need gloves! Got to see parts of Nasten I haven't been to. I hope people like the courses next Sunday!! |
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| C • good to hear that you were abl... 2 |
Saturday Nov 18 |
| Pool running 1:00:00 [1] | |
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| Felt a bit sick still, so decided to take the day off from running in the woods. Ran in the pool with Zan instead. |
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| C • Music? 6 |
Friday Nov 17 |
| Orienteering 1:12:00 [2]6 km (12:00 / km) | |
| shoes: 2006-2 VJ Falcons |
| Running around Hammarskog and hanging streamers with Rob on a positively balmy Friday:+ 9C with a light rain. Nice woods, good company. Rob showed me how to tape my foot to help with achilles problems, so I tried that. It hurt less than it did the last couple of days, so it seems like progress. |
Thursday Nov 16 |
| Orienteering 1:25:00 [2]5.67 km (14:59 / km) | |
| shoes: Montrail Trail Shoes |
| Hanging streamers for Stora Vandan. Was going to go to Hammarskog, but it was so nasty out that I just biked to te clubhouse and put out the streamers on Norby and the north part of Nasten - 18 in all. Still have to put out 35 more.
The woods were wet!!! Everything was one big puddle (almost wrote "one big poodle"), especially the trails. |
| Running 15:00 [2]1.88 mi (7:57 / mi) | |
| shoes: 2006-3 VJ Falcons |
| Warm-up and cool-down for the sprint with Rob and the Linne boys. |
| Orienteering race 16:20 [5]*** 3.26 km (5:01 / km) | |
| spiked:12/13c shoes: 2006-3 VJ Falcons |
| Night sprint at Backlosa school, on a piece of the South Uppsala map. The course was made up of two loops, you started in pairs, and ran the loops in different order. Fast and fun. I felt great right from the start, forgetting about the achilles that hurt during warm-up, and ran well, having fun spotting the reflectors in the woods. It wasn't a very technical course, so you just had to run hard and not lose control, and i managed to avoid making big mistakes. Ended up 5th, beat two out of three Troengs, but got beaten by Albin.
Results are at http://www.oklinne.nu/documents/documents_open.php...
My map with routes at http://www.geocities.com/bgranovskiy2/backlosa_061... |
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| C • Nice job! 3 |
| Strength 45:00 [2] | |
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| Circuit training with the club after the sprint. Really fun atmosphere - everyone working hard, pushing each other. |
| Strength 5:00 [1] | |
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| Ankles. |
Wednesday Nov 15 |
| Note | |
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| Here is the article from Wermlands Nya Tidning about our training camp in Karlstad:
http://www.geocities.com/bgranovskiy/karlstad_arti...
http://www.geocities.com/bgranovskiy/karlstad_pict... |
| Note | |
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| Sandra put up my write-up of the whole training camp, along with her pictures and maps, on her blog: http://www.samaonews.blogspot.com/
Thanks Sandra! |
| Running 5:00 [2]0.56 mi (8:55 / mi) | |
| shoes: 2006-2 VJ Falcons |
| Warm-up: trying to see how the achilles would feel. |
| Orienteering race 46:25 [3]*** 4.5 km (10:19 / km) | |
| spiked:4/9c shoes: 2006-2 VJ Falcons |
| My first Wednesday night-O of the season. This one was at Alsike, and I ran the short course, which meant I had to compete against Mats and Albin, among others. It went ok, with no moments of panic, no lamp malfunctions, and relatively little achilles and hamstring pain. The achilles hurt some when i stopped or slowed down, but felt ok if i kept moving. I was less-than-sound navigationally, making small and medium mistakes and being very unsure of myself in the woods, but hopefully this will only improve as the night-O season continues. Mats won the short course in 32:46.
My map and routes are up at http://www.geocities.com/bgranovskiy2/alsike_06111... |
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| C • so how was your achilles? look... 3 |
| Strength 5:00 [1] | |
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| Ankles. |
Tuesday Nov 14 |
| Note | |
| (rest day) |
| Feeling beat-up and also on the verge of getting sick. Took the day off. Achilles hurts while walking in shoes. |
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| C • achilles 1 |
Monday Nov 13 |
| Orienteering 1:57:00 [3]8.8 km (13:18 / km) | |
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| Morning training on OK Tyr's clubhouse map. The training is this: you get a partner and two streamers. Then you start from some central point and each pick a control to hang. You jog to that control spot, hang your streamer, and the run/orienteer fast to the other person's control, collect it, and then orienteer fast back to the starting point. I was partnered with Lotta, the girl who had won yesterday's middle distance race, and we did 12 of these exercises, jogging to each starting point. Needless to say, we were tired to start out and very, very tired by the end. This was a good exercise, but i wasn't moving extremely fast. In fact, i think the biggest training benefit i got was forcing myself to concentrate on navigation when very tired, something i definitely need to work on. Oh yeah, and my right achilles hurt again, just like yesterday. |
| Strength 1:00:00 [3] | |
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| Gympa and circuit training led by Tone. |
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| C • Training 2 |
