Sunday Jan 27 |
 | Orienteering 1:22:57 [2] ***** 9.4 km (8:49 / km) | |
| spiked:7/12c shoes: VJ Falcons-Fall '07 |
| "Thierry training" on Lunsen. One of the US Team armchair training emails that Kat sent out last week talked about Thierry and his way of using simplification and "visibility maps" to speed up orienteering, even in the most complex terrain (see http://news.worldofo.com/2007/12/10/gueorgious-sto... ).
This inspired me to plan a "Thierry training" for OK Linné on Lunsen, where a bunch of controls were already hanging for the Tiomila training package. The idea was simple: take a look at a leg, identify the features you will use for navigation, and copy them down onto a blank sheet of paper. The plan was to do this for the first several legs of the course and for the last several, using the real map for navigation in between, but with thoughts still aimed towards simplification and picking out distinct or visible features to use, rather than trying to read everything which is a habit that is easy to get into, especially on Lunsen.
It worked surprisingly well, at least to a degree. Of the 6 controls I tried to find this way, I spiked 3, was in the circle, but had drawn too crudely on 2, and was a good bit off on 1 more. And it was a lot of fun. I will try to think in this was more in the coming season and see if it improves my speed of navigation.
Here is the actual bit of map I did this on: http://files.myopera.com/borisgr/albums/264633/IMG...
And here is the "map" I drew for myself: http://files.myopera.com/borisgr/albums/264633/IMG... |
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| C • Thierry training: cool 2 |
| Orienteering 1:00:00 [1] 5 km (12:00 / km) | |
| shoes: VJ Falcons-Fall '07 |
| A few minutes after I finished the training, I was picked up by Rob Hart, and we drove off to the north parts of Lunsen for some exploration of Varsity Match control sites and terrain. Rob brought along a saw and an ax, and we knocked stakes into the ground at a bunch of control locations. The terrain is excellent - challenging and technical, but not as deadly for orienteers with limited Scandinavian experience as some parts of Lunsen can be. We were out for two hours or so, but a good bit of that was spent hammering and sawing. |
Saturday Jan 26 |
| Running 1:04:56 [2] 8.12 mi (7:59 / mi) | |
| shoes: VJ Falcons-Fall '07 |
| To/from backbana, plus running up and down a few of the smaller hills on the west side of the ridge. |
| Running 30:41 [3] 5 km (6:08 / km) +300m 4:43 / km | |
| shoes: VJ Falcons-Fall '07 |
| Backbana, one lap with Albin and Andreas Gerber, a Swiss exchange student here. Felt fine physically - didn't feel like I was killing myself, but my left knee is starting to worry me. Hurt quite a bit on the downhills, so I didn't run a second lap as planned. |
| Strength 1:00:00 [0] | |
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| At F&S. The usual, except more arm stuff and less stuff involving quads, since my knee hurt. |
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Janne's backbana in Uppsala - Splits |
Friday Jan 25 |
| Note | |
| (rest day) |
| A much-needed rest day from training. |
Thursday Jan 24 |
| Running 35:00 [2] 4.38 mi (7:59 / mi) | |
| shoes: Asics 2007 |
| Warm-up plus the jog back to Hågadalsskolan. |
| Running 10:00 [1] | |
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| Löpskolning |
| Running 10:00 [4] 1.67 mi (6:00 / mi) | |
| shoes: Asics 2007 |
| This was supposed to be a 40-minute tempo run, but as soon as we started, I could feel shin splints coming on, most likely from this being a second consecutive fast run on pavement. After ten minutes I decided to call it a day as the shin splints weren't going away, and I didn't want them to get worse. Will see how they feel tomorrow. |
| Innebandy 45:00 [3] | |
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| Innebandy after running in Hågadalsskolan. Lots of fun, lots of sprinting up and down the court. Still pretty bad at it (no surprise), but it was a lot of fun to play, especially with the Linné crowd. |
Wednesday Jan 23 |
| Running 20:00 [2] 2.22 mi (9:00 / mi) | |
| shoes: 2007 model Falcons |
| To/from the clubhouse and to the start. |
| Orienteering race 58:09 [4] ** 10.8 km (5:23 / km) | |
| spiked:12/16c shoes: 2007 model Falcons |
| NC Sport Cup 2 / Uppsala Night Cup 1
A race on the Stadsskogen/South Uppsala map, with a lot of road and trail running and pockets of navigation in the forest. The race was mass-start with "unfair forking". The pace was really fast right from the start, and I felt like I was really having trouble keeping up, but it got better, and in the second half of the course I felt stronger. Made a total of about 3 minutes of mistakes - 3x30 seconds and one big one - 1.5 minutes on the long leg. Ran in a pack of 4 most of the second half, but got ahead of them when I spiked 11 and they had a different fork. Ended up 5th overall, though should have been 7th since Christer and Ulf both managed to punch wrong controls.
Results: http://www.oklinne.nu/documents/documents_open.php... |
Tuesday Jan 22 |
| Running 1:55:00 [2] 17.5 km (6:34 / km) | |
| shoes: VJ Falcons-Fall '07 |
| Tuesday night course Ö - the one Kat and I designed. Fun to run the whole thing this time, though the group's pace was faster than my map-reading speed at night, so at times I had only vague ideas of where I was. Took a couple of spectacular falls, including one head-first off a cliff that elicited applause from Millinger. Both times, no damage, other than to my pride. |
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| C • Falls 4 |
Monday Jan 21 |
| Running 35:53 [2] 4.49 mi (7:59 / mi) | |
| shoes: Montrail Trail Shoes |
| From home to/from backbana. On the way back, ran along with Björn, who was biking home from work. |
| Running 30:21 [3] 5 km (6:04 / km) +300m 4:40 / km | |
| shoes: Montrail Trail Shoes |
| Backbana. Very muddy and slippery today, and I often regretted not wearing O-shoes. Tried to run it without going into zone 4 of intensity, but was probably in it on the last two hills anyway. Didn't feel particularly strong, but the time seems ok for the effort put in. |
| Strength 55:00 [2] | |
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| Jympa. Different leader tonight, more strength exercises, less hopping. |
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Janne's backbana in Uppsala - Splits |
