Training Log Archive: TGIF

BBA 35:00 [1] 4.0 km (8:45 / km)
slept:8.5 weight:74.5kg shoes: Hoka Challenger

The first thing I do, every morning, is weighting myself. It is not stressing me but I have always considered it as a really important factor of performance. Too light or too heavy is giving the same result – altering the performance.

Here comes my measures of the last 12 months.



And here comes the fat percentage over the same period of time, even though I am not trusting it much (impedance measurement).



For those who can understand french, here is an interesting page of Jacques Piasenta*´s book, « pour une culture de la gagne ».

*One of the most renowned French coach in track & field, coached several OG and WC medallists.

Cross Training 1:00:00 [1]

Note

Tonight was the “Vinterträningspremiären” of OK Linné, somehow the kick-off of the winter trainings. Always lot of fun with different happenings. But this year was maybe even more fun for me, as I wasn´t running myself but in charge of a “refreshment” point in the middle of the forest. As the theme of this year was world tour, I was in charge of bringing the “French touch”…













Pictures

BBA 35:00 [1] 4.0 km (8:45 / km)
slept:9.5 weight:75.4kg shoes: Hoka Challenger

snow... : (

Cross Training 1:00:00 [2]

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
slept:9.0 shoes: VJ Sarva 2016

Orienteering (Nordic) 1:39:34 [1] ** 14.7 km (6:46 / km)
30c shoes: VJ Sarva 2016

Basics in Ängsjö.

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
slept:9.0 weight:75.2kg shoes: VJ Irock

Orienteering (Nordic) 40:51 [5] **** 9.0 km (4:32 / km)
52c shoes: VJ Irock

The very best of Sävja, some kind of mix-middle gathering a middle distance, a sprint and a micro-sprint, with mass-start.

Much fun, with lot of people at start, and a tight finish with Albin. It is great to have someone like Albin around, and you always need to bring your A-game to have a chance, or to have put all the last controls beforehand (works quite well too).


The type of controls used for the microsprint - need to be accurate


Got trapped by an extra wall I put yesterday on the sprint map – short term memory loss…

2Drerun / Middle part // 2Drerun / Sprint part

BBA 35:00 [1] 4.0 km (8:45 / km)
slept:9.0 weight:74.8kg shoes: Hoka Challenger

Running warm up/down 30:00 [1] 7.0 km (4:17 / km)
shoes: Nike Pegasus 32

CrossFit 20:00 [5]
shoes: Nike Pegasus 32

Night Orienteering warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: VJ Sarva 2016

Night Orienteering 36:21 [4] **** 5.8 km (6:16 / km)
40c shoes: VJ Sarva 2016

Fredagsmys in Lunsen.

Super warm evening which made me remember the night trainings in Portugal in February!

Lacked of fineness tonight. A lot of "kick and rush" technique, not always the most effective but also realized that the more I use my compass, the luckier I get…

Urgent need for some easier training days though, but another nice training scheduled tomorrow morning.



At 4th, I started reading 5-6. Would be a lot easier if, like in some competition in US, it would be allowed to skip one control of your choice at WOC. Well, maybe there is still a chance to get new rules as an American is IOF´ CEO...

BBA 35:00 [1] 4.0 km (8:45 / km)
slept:8.5 weight:75.2kg shoes: Hoka Challenger

Running warm up/down 35:00 [1] 6.0 km (5:50 / km)
shoes: VJ Sarva 2016

Orienteering (Nordic) 31:56 [5] *** 6.45 km (4:57 / km)
19c shoes: VJ Sarva 2016

Middle distance in Hammarskog, ran at competition speed.

Another T-CUP training style, where, this time, the challenge was to deal with some criss-crossing purple lines. Last spring, in a regional event, I ran almost the whole course backward after I switched for another leg crossing the one I was supposed to run. Annoying.

Couple of suboptimal legs, but a good effort anyway this morning.



2Drerun

BBA 35:00 [1] 4.0 km (8:45 / km)
slept:9.5 weight:75.4kg shoes: Hoka Challenger

Cross Training 1:00:00 [1]

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: VJ Sarva 2016

Night Orienteering 1:02:27 [4] *** 11.6 km (5:23 / km)
22c

November Cup nr3.

Everyone started within 3 minutes. Not the nicest terrain around, with load of branches on the ground. Tried to solve the problems as fast as possible to spend as little time as possible in forest.



Livelox / 2Drerun