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Training Log Archive: Lexc

In the 7 days ending Mar 18, 2016:

activity	#	time	miles		km		+m
Orienteering	6	5:12:07	28.45	(10:58)	45.78	(6:49)	711
Running	6	4:01:36	23.36	(10:21)	37.59	(6:26)	430
Cycling	5	1:50:00
S & C	2	1:20:00
Total	13	12:23:43	51.8		83.37		1141

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Friday Mar 18, 2016 #

8 AM

Cycling 30:00 [1]

O theori

10 AM

Cycling 20:00 [1]

Work

8 PM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: VJ Bold

Good warm up and drills

Orienteering race 1:08:15 [5] 11.18 km (6:06 / km) +225m 5:33 / km
shoes: VJ Bold

I did quite well considering some of my technical performances in the night recently.

Two main mistakes losing about 1:30 on #1 (quite a short leg but apparently the map was a bit weird and lots of people lost time to this control) and then a further 4:20 to #6. Annoying because #6 was across a low visibility marsh but I was on like until right at the end where I decided to swerve to the right.

Other than that I had no major mistakes other than maybe missing 30s here, 20s there a few times.

Wasn't pushing to hard, just flowing along and trying to be good technically and I was okay :) :)

http://obasen.orientering.se/winsplits/online/en/d...

C • flowing 2

Thursday Mar 17, 2016 #

9 AM

Orienteering 1:25:20 [2] 8.83 km (9:40 / km) +203m 8:40 / km
shoes: VJ Bold

Some really slow, chilled out training on a laser map in Sweden.
Tiomila selection race in Gothenburg tomorrow.
Orienteered quite well.

6 PM

S & C 20:00 [1]

Some medicine ball stuff with Vegard.
Also did about 40mins of unlogged rolling.

C • Unlogged rolling 2

Wednesday Mar 16, 2016 #

11 AM

Cycling 20:00 [1]

2 PM

Running warm up/down 9:50 [2] 1.72 km (5:43 / km) +20m 5:24 / km
shoes: VJ Bold

Jog to area

Orienteering 46:52 [3] 4.92 km (9:32 / km) +76m 8:51 / km
ahr:126 max:160 shoes: VJ Bold

Chilled out relaxed orienteering course.

Running 3:46 [2] 0.69 km (5:28 / km)
shoes: VJ Bold

To the football pitch

Running 18:14 [1] 1.63 km (11:11 / km)
shoes: VJ Bold

Drills

Running 10:00 [3] 1.68 km (5:57 / km) +20m 5:37 / km
shoes: VJ Bold

Back home

Tuesday Mar 15, 2016 #

8 AM

Note

I was planing on a pre-work interval session at the track but..... When the alarm went at 8 I thought maybe am hours more sleep could be beneficial.

Still got a intense day planned.

10 AM

Cycling 20:00 [1]

4 PM

Running 15:55 [2] 3.42 km (4:39 / km)
ahr:132 shoes: Nike Zoom Structure 19 #black

Jog down to town.

Running 7:35 [1] 0.7 km (10:50 / km)
shoes: Nike Zoom Structure 19 #black

Drills.

Orienteering 15:50 [4] 3.81 km (4:09 / km) +15m 4:05 / km
ahr:172 max:181 shoes: Nike Zoom Structure 19 #black

Sprint course #1 with Håkon and Karl.

Wrong RC to #3. (longer route though got good flow through #2)
Wrong RC to #6. (50/50 choice but had no flow. Had to stop and turn around)
DQ to #7 (we were told there was no artificial walls) :(
Wrong RC to #20. (to the left would have been quicker I think)

Got so confused at the last section (21,22,23) and I acidentally planned from 20-22!! oops. Then got confused, wandered around a bit and finally worked it out what I'd stupidly done. Roughly 1:30 lost.

http://doma.haldensk.no/show_map.php?user=lexc&...

Running 2:15 [1] 0.28 km (8:02 / km) +12m 6:37 / km
ahr:129 shoes: Nike Zoom Structure 19 #black

To the second sprint.

Orienteering 17:37 [4] 4.41 km (4:00 / km) +23m 3:54 / km
ahr:175 max:185 shoes: Nike Zoom Structure 19 #black

Mass start training with Håkon and Karl.

At the start I was trying to take weird RC's to mix things up. They just ended up being slower and wouldn't be what I would normally have chosen in a race. (e.g. 4,5,9).

This put me off the pace a little bit so I pushed harder and started to catch again. Poor RC to #12 though I think that going to the left would have been better but I didn't see the artificial wall until it was to late.

Completely missed out #15 by accident oops.

Ran straight through the artificial wall on my route to #24 oops annoying I didn't see it.

http://doma.haldensk.no/show_map.php?user=lexc&...

Running 14:06 [2] 2.25 km (6:16 / km) +102m 5:07 / km
ahr:139 shoes: Nike Zoom Structure 19 #black

Back home.

Monday Mar 14, 2016 #

10 AM

Cycling 20:00 [1]

4 PM

Running 40:03 [3] 7.6 km (5:16 / km) +93m 4:58 / km
ahr:142 max:165

Extended run to the gym with the boys.
I WORE SHORTS.

S & C 1:00:00 [1]

Eva strength

Running 11:25 [3] 2.1 km (5:26 / km) +18m 5:13 / km
ahr:141 max:160

Back home.

Sunday Mar 13, 2016 #

Note

My roller is the only thing keeping my body alive atm. Calves are SO sore!! (though it's a good sore like "you've worked well good job")

2 PM

Running warm up/down 16:58 [2] 3.42 km (4:58 / km) +12m 4:53 / km

Jog down to the track featuring very muddy, slippy path.

Running warm up/down 29:02 [1] 2.75 km (10:33 / km)

Drills in the sunsunsun.

Running warm up/down 4:51 [2] 1.02 km (4:45 / km)

Jog to the start.

Orienteering race 13:09 [5] 3.26 km (4:02 / km) +16m 3:56 / km
ahr:179 max:189

Full pace O course.
M18E Norwegian spring 2014 sprint course.

I was okay.
Big mistake to #2 with my routechoice letting me lose about 10s.

I ran red. Meant to take green.

Potentially missed part of the fastest RC to #5.

MP to #6 but my map quality was so poor I didn't realise I couldn't go accross the olive green to attack the control. Would like to think that with a clearer map I wouldn't have done that.

Huge routechoice error to #8 where I planned to take the quicker option of the bottom bridge but somehow changed my mind once I'd left the control.... Annoying. (26s lost)

I chose the blue... Initially intended red.

http://doma.haldensk.no/show_map.php?user=lexc&...

Orienteering tempo 13:53 [4] 3.4 km (4:05 / km) +20m 3:58 / km
ahr:170 max:179

LineO sprint course pretty soon after the earlier one.
Executed well. Focus wasn't on speed - more on how well my technique could hold up after the earlier sprint.

http://doma.haldensk.no/show_map.php?user=lexc&...

Running warm up/down 18:05 [2] 3.16 km (5:43 / km) +102m 4:56 / km

Back home. Exhausted.

Saturday Mar 12, 2016 #

Note

https://events.loggator.com/S_a3qjoVLjjwyO4H

10 AM

Running warm up/down 8:08 [2] 1.37 km (5:56 / km) +15m 5:38 / km
shoes: VJ Bold

Warm up jog.

Orienteering warm up/down 10:06 [3] 0.95 km (10:38 / km) +45m 8:36 / km
shoes: VJ Bold

Practice warm up forest sprint loop.
The snow on the ground is pretty heavy atm.

Running 1:11 [2] 0.13 km (9:06 / km) +12m 6:14 / km
shoes: VJ Bold

Jog to the second loop.

Orienteering 21:35 [4] 2.57 km (8:24 / km) +55m 7:35 / km
shoes: VJ Bold

Loop #2 - made some poor decisions but ran quite okay!

Running 3:56 [2] 0.45 km (8:44 / km) +22m 7:01 / km
shoes: VJ Bold

Jog to the final loop.

Orienteering 19:30 [4] 2.45 km (7:58 / km) +33m 7:27 / km
shoes: VJ Bold

Absolute shocker to #1 but after that ran better. Problems with the scale for my mistake.

Running warm up/down 1:16 [2] 0.22 km (5:45 / km) +2m 5:30 / km
shoes: VJ Bold

Warm down.

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