Sunday Jul 16 |
 | Running (Andy Hill Run) 25:00 [1] 5 km (5:00 / km) | |
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| Run home from the pub. Ewan had picked up and Toni was certainly in no fit state to drive so the only alternative was to run home. A slight problem that I had no idea where to go but after a few false starts i finally got onto the road that went to the athletics track and knew my way home from there. The Onitsuka Tigers were great but the chafing from the jeans is rather nasty! |
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| C • !!! 1 |
| Running 45:43 [2] 10 km (4:34 / km) | |
| ahr:141 max:157 shoes: Brooks Adrenaline ASR |
| Run around a forest near a lake about 15 minutes from halden. Then went for a swim. |
Saturday Jul 15 |
| Orienteering 30:00 [2] * 6 km (5:00 / km) | |
| ahr:128 max:147 spiked:11/11c shoes: Brooks Adrenaline ASR |
| Morning jog around part of the Halden town map, mainly just streets but a few bits of forest too. Pretty tired and sore from last few days training but warmed up okay, hopefully do some more training this afternoon if I can find someone heading out to a map. |
| Running 1:15:00 [3] 15 km (5:00 / km) +250m 4:37 / km | |
| ahr:147 max:171 shoes: Brooks Adrenaline ASR |
| Run with Ewan and Torben up towards the halden clubhouse. Stopped for a swim about half way round at the lake which Kjetl and Petter always go to to try and find somee mythical beautiful naked norwegian girl with a tail. Apparently she only comes if you swim naked though, and thhere were some random Norwegians up there with us so might have to try that out later.
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Friday Jul 14 |
| Running warm up/down 20:00 [2] 4 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR |
| Warm up and cool down for Halden Summer Training course |
| Orienteering 45:00 [3] ***** 5.2 km (8:39 / km) | |
| ahr:142 max:163 spiked:11/12c shoes: Brooks Adrenaline ASR |
| At any time of year at Halden 8 different people have set courses and put out controls in the forest, so all you need to do is get your hands on a map and go training. i went out with Pekka and Ewan to train on a 1980's map about 30 minutes from Halden. The map was great but somewhat undermapped, lots of marshes and really soft lumpy ground. Still struggling with moving through the terrain. Only missed on one leg where i exited really badly then corrected after seeing one adult and two baby mooses run past (is that right plural for moose, maybe meece? or moosi?) Had a swim in the lake after the training - beautiful! so much serenity, all that was missing were some high voltage power lines. I can really see why so many top orienteers come here to train you are always being tested and need to be really sharp, its much tougher than any other orienteering I have done in Sweden or Finland. Going to be a bit strange going form this to lightning fast Maryborough! |
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| C • They might also need a few mos... 2 |
Thursday Jul 13 |
| Orienteering 49:11 [3] ***** 5.2 km (9:28 / km) | |
| ahr:147 max:169 spiked:12/12c shoes: Brooks Adrenaline ASR |
| Training out at the Halden clubhouse with Ingunn and Sami. Had a really strange feeling like I never knew where I was but still hit every control spot on. I guess just getting used to such different map and terrain. By the end started to have a much better feeling as I started to trust myself and have more confidence. The forest was so tough too, so much more strength it was soft and lumpy really tested stability. Again started to feel better by the end, it woud be so good to spend some weeks here training its such a good test. |
| Running warm up/down 32:00 [2] 7 km (4:34 / km) | |
| ahr:150 max:168 |
| Run down to Halden Stadion for intervals and back |
| Running intervals 15:00 [5] 3.6 km (4:10 / km) | |
| ahr:172 max:188 |
| 400-800-1200-800-400 with 60 seconds between each. Working on 72 sec lap pace which was fine for everything except the 1200 which blew out to 73-74. Ran with Ewan was ony about an hour after I finished orienteering so was a little tired. |
Wednesday Jul 12 |
| Note | |
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| Went into town with Ewan, Toni and Torben. Walked up to the fortress and had a look around, it was really cool. |
Tuesday Jul 11 |
| Running warm up/down 36:00 [2] 7 km (5:09 / km) | |
| shoes: Nike Zoom Waffle Racer |
| Warm up and cool down for Sprint training. |
| Orienteering (Sprint Training) 19:00 [4] *** 4 km (4:45 / km) | |
| spiked:11/13c shoes: Nike Zoom Waffle Racer |
| Sprint training with BJ and Emil Wingsted, as i was favourite I started last but didn't manage to catch BJ or Emil. They ran 15-15'30 I lost about a minute when a gap from the houses to the forest was full of rubbish and nettles and I had to run out and around to another gap. Tired from intervals yesterday too and felt like a spaz running in the forest, didn't help that it was raining and every time I ran across rocks it felt like i was wearing rollerskates on an ice rink. |
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| C • spikes 2 |
| Running warm up/down 35:00 [1] 7 km (5:00 / km) | |
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| warm up and cool down for Sprint race |
| Orienteering race (sprint race) 19:26 [5] *** 2.6 km (7:28 / km) | |
| ahr:175 max:187 spiked:9/11c |
| At 5:30 BJ decided that one sprint race today wasn't enough so within 15 minutes we were in the car with Ewan and driving to Sweden for a Sprint race starting at 6:00 which none of us had entered for. Got there, got starts and didn't even have to pay entry - things couldn't possibly have got any better. It was a full forest sprint on a non-standard 1:5000 map (normal orienteering not sprint symbols) which made it really hard to differentiate between the many tracks and long cliff lines running alongside most of them. Hit the first 4 out of 11 controls really well and after 6 minutes was only about 20 seconds behind BJ and Ewan on the splits, caught a couple of people and got a bit too excited and completed cocked up the exit on control 4, made a parallel error, corrected but not enough and in the end lost 2 1/2 minutes on the leg. Confidence was a bit shattered and lost another 90 seconds on the rest of the course but it was a lot of fun. Looking forward to a few more days of training here before heading home, will make Wednesday night training feel like a piece of cake! Ran in BJ's orienteering shoes and made a huge difference to running in the terrain, still wasn't aggressive enough and pretty hesitant but didn't feel like a complete spaz! |
Monday Jul 10 |
| Running warm up/down 40:00 [2] 9 km (4:27 / km) | |
| ahr:140 max:170 shoes: Brooks Adrenaline ASR |
| Warm up and cool down for intervals with BJ and Ewen |
| Running intervals (5 x 800) 20:00 [5] 4 km (5:00 / km) | |
| ahr:163 max:191 shoes: Brooks Adrenaline ASR |
| 5 x 800m with BJ and Ewan on a 4 minute cycle
2'24
2'22
2'23
2'24
1'14
1'09
After leading the 2nd and 3rd intervals I was fucked after the 4th effort so I had to split the last interval into 2 x 400m. Haven't run like this for so long it felt great, can't wait to get back to Canberra and do lots more of this hard work. |