Training Log Archive: АТ

S & C (Stretching & Rolling) 32:00 [0]
(rest day)

Running warm up/down 15:27 [1] 1.7 km (9:05 / km) +2m 9:01 / km

Orienteering 35:39 [5] *** 6.25 km (5:42 / km) +108m 5:15 / km
spiked:10/10c

NWJS Norway 16 - ROC 6 Long.



Last day, went for a perfect run and got as near to it as I have done all week so very happy with that. Think I got all the routes right, no major mistakes and the only minor slip ups came in the circle, the biggest being at #4 when I ran past the control by about 15m, wasting 20 sec and #9 when I bannaned into the control.

Thought I could have won with that performance but in hindsight just too tired to really challenge the speed of the top guys and was just a bit hesitant in places, with a few sub optimal routes into and out of controls. However still very pleased with 3rd and to make it 6 out of 6 good runs this week.

Running warm up/down 6:20 [1] 1.01 km (6:15 / km) +10m 5:57 / km

S & C (Stretching) 18:00 [0]

Running warm up/down 17:37 [2] 2.64 km (6:40 / km) +59m 6:00 / km

Orienteering 39:53 [5] **** 6.57 km (6:04 / km) +103m 5:38 / km
spiked:9/10c

NWJS Norway 16 - ROC 5 Long.

Results



First long distance, felt good and confident in my chances. Took the first control cautiously as usual then got going. Was having to stop regularly to read the 1:15000 map, so quite a stop starty running, but it did mean I nailed everything apart from #3 which was due to exit direction. #5 route was slightly iffy but I made it work in the end so it was fine. Very good run, 3rd so nae bad.

Running warm up/down 9:26 [1] 1.49 km (6:20 / km) +15m 6:02 / km

S & C (Stretching) 17:00 [0]

Orienteering 57:20 [2] *** 6.66 km (8:37 / km) +121m 7:54 / km
spiked:24/27c

An easy O intervals session from the hut. Just went out to do the full process, with special focus on the picture aspect of all the contours. Only few little mistakes nearer the circle due to losing myself on route. #5 and #9. After #8 I was with D Spenny, trying to get away with some better route choices and cleaner nav which happened at #13, then he stopped and I continued. After that my attention switched more to finding the optimum route choices. Took the wrong one to #20, but apart from that, very good.

S & C (Stretching & Rolling) 23:00 [0]

Running warm up/down 19:58 [2] 2.55 km (7:50 / km) +65m 6:57 / km

Orienteering 23:00 [5] *** 4.14 km (5:34 / km) +32m 5:21 / km
spiked:14/15c slept:8.5

NWJS Norway 16 - ROC 4 Middle.

Results



Very fast terrain and a very nice area, if a little easy. Had a mostly clean race apart from number one which I missed a little and lost maybe 30 sec. Apart from that the only time loss came from not running perfectly straight and missing the crossing point at the river, which overall probably lost me another 30 sec. Mostly very good though and was going through the processes well, so happy to be 4th!

Also tried out some icebugs, which were very nice and let me be a lot more confident through the terrain. However they hurt my feet and Achilles a little bit. Will have to think about it.

Running warm up/down 9:28 [1] 1.78 km (5:19 / km) +24m 4:59 / km

S & C (Stretching & Rolling) 30:00 [0]

Orienteering 59:40 [2] *** 6.47 km (9:14 / km) +94m 8:36 / km
spiked:21/25c

Taking it easy on a morning course from the skihyyta. Went through a bad patch at 8, 9, 10 but after that quite good. Seem to find it hard to orienteer well at a slow pace. Also the map I used had doughnuts round some of the controls which made things a lot harder and more interesting.

Orienteering 39:08 [3] *** 5.67 km (6:54 / km) +48m 6:37 / km
spiked:13/14c

Very cool training on a rocky area by the sea. Map was special with 1m contours and literally everything mapped which took some getting used to, and the course also took us across to an island in the sea so the training required a special outfit...

Running warm up/down 4:59 [1] 0.65 km (7:40 / km)

S & C (Stretching & Rolling) 28:00 [0]

Running warm up/down 19:17 [2] 2.63 km (7:19 / km) +18m 7:05 / km

Orienteering 27:07 [5] *** 3.9 km (6:57 / km) +93m 6:12 / km
spiked:13/13c

NWJS Norway 16 - ROC 3 Middle.

Results, Routes



Stuck to my race plan of: Steady to one, exit direction on all controls, take time to make a good picture of the circle. And so I spiked them all and came 2nd. Didn't run the fastest, but stayed in control the whole time so was very happy.

Only technical time losses where route choices, minor hesitations and sub optimal micro routes up crags. Physically could have run faster but don't thing I could have orienteered safely any faster. Lost some time going very cautiously down cliffs because my X Talons were lacking in grip.

Overall very very good.

Running warm up/down 8:13 [1] 1.36 km (6:02 / km) +4m 5:57 / km

Running 27:10 [2] 4.99 km (5:26 / km) +40m 5:14 / km

S & C (Stretching & Rolling) 26:00 [0]

Drills warm up/down 13:39 [1] 1.1 km (12:23 / km) +13m 11:41 / km

Orienteering 33:57 [2] *** 3.42 km (9:56 / km) +49m 9:16 / km
spiked:23/28c

NWJS Norway 16 - Compass Pick.

Control pick focusing on compass bearings. Went quite well, think my tactic of taking the bearing, knowing that I would be 10m either side of the control and stopping when 'the force' told me, then looking around for the control was working quite well.

Running warm up/down 3:04 [1] 0.54 km (5:39 / km)

Drills warm up/down 6:11 [1] 0.52 km (11:53 / km) +8m 11:04 / km

Orienteering 37:55 [2] *** 4.24 km (8:57 / km) +46m 8:29 / km
spiked:25/32c

NWJS Norway 16 - Compass Pick 2.

Second half of the exercise, again direction being the focus. Went quite well on the whole, apart from when my exit direction was miles off and some major bananas occurred. Good fun!

Running warm up/down 9:41 [1] 1.6 km (6:02 / km) +17m 5:44 / km

S & C (Core) 21:00 [3]

S & C (Stretching & Rolling) 26:00 [0]

Running warm up/down 20:11 [2] 2.62 km (7:43 / km) +33m 7:16 / km

Orienteering 26:11 [5] **** 4.72 km (5:33 / km) +65m 5:12 / km
spiked:9/12c slept:8.75

NWJS Norway 16 - ROC 2 - Middle.

Results



Started badly, losing contact very quickly and having to relocate after 50m... Then gained contact and promptly lost it again before #1. Lost maybe 30sec just faffing in the circle.

Didn't take enough time to #2 and bananad off line just trying to make things which didn't fit fit. Losing another minute. After there took it more cautiously and spiked 3, 4 and 5. Missed 6 a bit, because I had no attackpoint and not a clear picture of the circle.

From there on finished the forest and into the urban, trying to claw back some time, enough to make it into 6th which was alright.

Running warm up/down 8:22 [1] 1.53 km (5:27 / km) +24m 5:04 / km

S & C (Stretching & Rolling) 28:00 [0]

Running warm up/down 18:00 [2] 2.5 km (7:12 / km) +20m 6:55 / km

Orienteering race 11:47 [5] *** 2.71 km (4:21 / km) +30m 4:07 / km
spiked:15/16c slept:7.5

Running 20:00 [3] 4.8 km (4:10 / km) +30m 4:02 / km

S & C (Stretching & Rolling) 27:00 [0]

Running warm up/down 6:30 [1] 0.83 km (7:50 / km) +11m 7:20 / km

Orienteering 11:05 [2] *** 1.17 km (9:27 / km) +23m 8:37 / km
spiked:5/5c

Orienteering 15:19 [2] *** 2.04 km (7:31 / km) +41m 6:50 / km
spiked:5/5c

Orienteering 7:42 [2] *** 1.09 km (7:05 / km) +6m 6:55 / km
spiked:4/4c

Orienteering 8:00 [3] *** 1.09 km (7:21 / km) +7m 7:08 / km
spiked:4/4c

Orienteering 19:08 [2] *** 2.34 km (8:11 / km) +22m 7:49 / km
spiked:11/12c

Running warm up/down 12:11 [2] ** 1.79 km (6:49 / km) +28m 6:20 / km
spiked:2/2c

S & C (Core) 21:00 [3]

Running 11:47 [2] 2.17 km (5:26 / km) +20m 5:11 / km

S & C (Stretching & Rolling) 24:00 [0]