Training Log Archive: ArlaharenIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Strength 32:00 [4]
ahr:131 max:156
Core strength training. The usual 10 exercises (only 3 laps today) and then 2 additional ones.
Felt quite weak. I'd better start doing my core training again...
Felt quite weak. I'd better start doing my core training again...
Friday Feb 27, 2009 #
Running intervals 13:50 [5] 4.8 km (2:53 / km)
ahr:144 max:176 shoes: Asics DS Trainer 13
(700m + 500m + 300m) * 2
1 min of rest between the intervals and a longer 3 min rest between the sets.
Felt quite ok after the first 700m. After that I was keeping the speed up quite ok. It feels like I can't unleash the full potential in speed. Decided from the beginning just 2 run 2 sets, but then it felt kind of ok after 2 sets so I decided to try to run 1600m just for fun. But after the others stopped after 700m it got so much worse when running alone so I stopped after 800m. Then took some extra rest and then all of a sudden realized I am no good at standing beside the track and joined the others for the last 5 x 200m with rep time of 70". I bet I will regret that tomorrow when my calves hurts!
My times:
2'11", 1'29", 0'50"
2'05", 1'25", 0'49"
2'26" (800m)
31"42, 30"97, 31"43, 31"85, 30"70
1 min of rest between the intervals and a longer 3 min rest between the sets.
Felt quite ok after the first 700m. After that I was keeping the speed up quite ok. It feels like I can't unleash the full potential in speed. Decided from the beginning just 2 run 2 sets, but then it felt kind of ok after 2 sets so I decided to try to run 1600m just for fun. But after the others stopped after 700m it got so much worse when running alone so I stopped after 800m. Then took some extra rest and then all of a sudden realized I am no good at standing beside the track and joined the others for the last 5 x 200m with rep time of 70". I bet I will regret that tomorrow when my calves hurts!
My times:
2'11", 1'29", 0'50"
2'05", 1'25", 0'49"
2'26" (800m)
31"42, 30"97, 31"43, 31"85, 30"70
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
ahr:147 max:157 shoes: Asics GEL DS Trainer 12
To and from CH and some laps some inside.
Thursday Feb 26, 2009 #
Orienteering tempo 1:14:00 **** 9.5 km (7:47 / km)
ahr:156 max:172 spiked:15/18c shoes: Inov8 - Roclite 285
Night orienteering around Grysjön
Chasing start with 15" interval.
Started among the last and we quickly got together and formed a patrol consisting of Ptr, Dryml, Perma and Me. After about half the race we lost Dryml somewhere and instead got accompanied by Lillen. In the end Ptr skipped one control and ran of for himself. I got some problems with my battery pack holder and had to stop for a minute or so to fix it. Then chased the others and caught up with Lillen just at the finish.
Fantastic terrain for orienteering just a shame that the snow made the orienteering a bit compromised. Lost touch with the map a couple of times and every time it seemed that no one of the others knew were we where going :(
Chasing start with 15" interval.
Started among the last and we quickly got together and formed a patrol consisting of Ptr, Dryml, Perma and Me. After about half the race we lost Dryml somewhere and instead got accompanied by Lillen. In the end Ptr skipped one control and ran of for himself. I got some problems with my battery pack holder and had to stop for a minute or so to fix it. Then chased the others and caught up with Lillen just at the finish.
Fantastic terrain for orienteering just a shame that the snow made the orienteering a bit compromised. Lost touch with the map a couple of times and every time it seemed that no one of the others knew were we where going :(
Wednesday Feb 25, 2009 #
Running long 1:05:32 [2] 12.8 km (5:07 / km)
shoes: Asics GEL DS Trainer 12
Took a day of rest by taking a run with my brother. We checked out the brave skiiers that took on the waterfilled tracks around the golf course.
Tuesday Feb 24, 2009 #
Running trail/forest intervals 56:22 10.4 km (5:25 / km)
shoes: Puma Complete Trailfox II
(850m + 1'15" rest) x 6
Today forest intervals is the sh*t. Therer was 10 cm of snow and also a light drizzle. I felt really tired on the first interval but decided to complete 6 reps. After 2 intervals it felt a lot easier and I could start to up the pace. On the last two I had nice speed on the last straight.
My times:
3'53", 3'38", 3'32", 3'27, 3'27", 3'25"
Today forest intervals is the sh*t. Therer was 10 cm of snow and also a light drizzle. I felt really tired on the first interval but decided to complete 6 reps. After 2 intervals it felt a lot easier and I could start to up the pace. On the last two I had nice speed on the last straight.
My times:
3'53", 3'38", 3'32", 3'27, 3'27", 3'25"
Monday Feb 23, 2009 #
Note
(rest day)
Came home at about 02 in the morning so I was very tired in the morning and the tiredness didn't let go until later in the evening so I skipped training.
Sunday Feb 22, 2009 #
Orienteering race 1:25:42 [4] *** 15.0 km (5:43 / km)
spiked:31/35c shoes: Asics GEL Dirt Dog #4
HH Interland
Rank: 12/43, +11'49"
Felt tired before the race and tried to get some speed during warm up but it was almost impossible. Started quite slow but did not make any mistakes until the 11th control. Ended up going far on the right but and not at all as planned. Lost some time on the route choice to the 13th control and then messed up big time on the 14th control. The movie settings made the area around the road just before the 14th control confusing and I couldn't tell where I passed the road and ended up just guessing my location which was of course totally wrong. Lost approx 2'30". Then small mistake on the 17th control where I passed the control but had to go around a huge thorny bush thing to get to the control, 20-30". Then messed up big on the 18th control and was out into some forbidden area. The whole open area was really a big mess and I could not understand what and how the mapper had depicted the area, > 1'. By the 20th control I started to get real tired and started to loose focus and direction in the forest. Ended up following a large path (once again not mapped) straight through a forbidden area and ended up standing inside the forbidden area thinking "What are all those runners doing inside an forbidden area". Then quickle realized I was the one on the wrong wide of the fence and tried to find a place to cross... oups! From there on I struggled to keep concentration and keep the speed up. Did a few more mistakes but atleast nothing huge.
I was totally exhausted afterwards and it feels I could use some serious training to get going before the real competitions start.
Map with route:
http://fpettersson.se/images/58.jpg
Results:
http://www.happyherts.org.uk/results/burnham_egypt...
Rank: 12/43, +11'49"
Felt tired before the race and tried to get some speed during warm up but it was almost impossible. Started quite slow but did not make any mistakes until the 11th control. Ended up going far on the right but and not at all as planned. Lost some time on the route choice to the 13th control and then messed up big time on the 14th control. The movie settings made the area around the road just before the 14th control confusing and I couldn't tell where I passed the road and ended up just guessing my location which was of course totally wrong. Lost approx 2'30". Then small mistake on the 17th control where I passed the control but had to go around a huge thorny bush thing to get to the control, 20-30". Then messed up big on the 18th control and was out into some forbidden area. The whole open area was really a big mess and I could not understand what and how the mapper had depicted the area, > 1'. By the 20th control I started to get real tired and started to loose focus and direction in the forest. Ended up following a large path (once again not mapped) straight through a forbidden area and ended up standing inside the forbidden area thinking "What are all those runners doing inside an forbidden area". Then quickle realized I was the one on the wrong wide of the fence and tried to find a place to cross... oups! From there on I struggled to keep concentration and keep the speed up. Did a few more mistakes but atleast nothing huge.
I was totally exhausted afterwards and it feels I could use some serious training to get going before the real competitions start.
Map with route:
http://fpettersson.se/images/58.jpg
Results:
http://www.happyherts.org.uk/results/burnham_egypt...
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Asics GEL Dirt Dog #4
Saturday Feb 21, 2009 #
Event: Interland
Running race 24:45 [4] *** 3.9 km (6:21 / km)
ahr:165 spiked:10/13c shoes: Asics GEL Dirt Dog #4
JOK Prologue
Rank: 35/??, +~6'
Started out really bad with doing a 4'30" mistake on the first control. I passed a rather large path (which wasn't mapped, and can be seen as my route on the way to the 4th control when I managed to run along the same path again.) and then looked in the wrong area for the control and ended up running like a fool trying to find my location. After that I tried to pick up pace but ended up running without concentration and constantly relocating as I went on. Made a 30" mistake on the 6th control and the I got caught by Ptr by the 7th control. From that control I tried to follow Ptr but as I could not match the running speed I finished a few meters behind him.
I could feel that the the last 2 weeks of sickness has made me weaker and top speed is definitely missing. High speed control picking is also something that need some work.
Map wtih route:
http://fpettersson.se/images/56.png
Rank: 35/??, +~6'
Started out really bad with doing a 4'30" mistake on the first control. I passed a rather large path (which wasn't mapped, and can be seen as my route on the way to the 4th control when I managed to run along the same path again.) and then looked in the wrong area for the control and ended up running like a fool trying to find my location. After that I tried to pick up pace but ended up running without concentration and constantly relocating as I went on. Made a 30" mistake on the 6th control and the I got caught by Ptr by the 7th control. From that control I tried to follow Ptr but as I could not match the running speed I finished a few meters behind him.
I could feel that the the last 2 weeks of sickness has made me weaker and top speed is definitely missing. High speed control picking is also something that need some work.
Map wtih route:
http://fpettersson.se/images/56.png
Orienteering race 19:30 [5] ** 4.1 km (4:45 / km)
ahr:173 spiked:15/16c shoes: Asics GEL Dirt Dog #4
JOK, Chasing start
As my prologue was a real piece of shit I ended up starting 6' behind the leader and about 5' behind Erik, 4' behind Ptr and 2' behind Keith. I tried to go fast towards first and catch the guys starting just in front of me. Everyone just in front of me made a mistake on first and I made the smallest, 10-15", mistake and took the control first of the group. I then left (outpaced) them on the path towards 2nd where I once again made a small mistake, 10", even though I had the same control in the morning. From there on I made no mistakes and the last 3-4 controls I slowed down since there were no people to catch in front and I had no one chasing me.
Overtook 10 people and ended up 25th. Not an especially good result but considering the preparations I am quite pleased with my afternoon race.
Map with route:
http://fpettersson.se/images/57.png
As my prologue was a real piece of shit I ended up starting 6' behind the leader and about 5' behind Erik, 4' behind Ptr and 2' behind Keith. I tried to go fast towards first and catch the guys starting just in front of me. Everyone just in front of me made a mistake on first and I made the smallest, 10-15", mistake and took the control first of the group. I then left (outpaced) them on the path towards 2nd where I once again made a small mistake, 10", even though I had the same control in the morning. From there on I made no mistakes and the last 3-4 controls I slowed down since there were no people to catch in front and I had no one chasing me.
Overtook 10 people and ended up 25th. Not an especially good result but considering the preparations I am quite pleased with my afternoon race.
Map with route:
http://fpettersson.se/images/57.png
Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Puma Complete Trailfox II
Running before and in between the races.
Friday Feb 20, 2009 #
Note
(rest day)
Traveling to England.
Thursday Feb 19, 2009 #
Running 51:05 [2] 766.25 km (4 / km)
ahr:134 max:151 shoes: Asics GEL DS Trainer 12
An easy run out to Lambohov to check out CHs new place. Looked really nice. He was about to gobble in some pancakes so after a short tour of the house Jake and I left Lambohov. I felt surprisingly tired during the last 10 min of the session. But afterwards it feels quite ok again... Better get some quality sleep before we head to England tomorrow.
Wednesday Feb 18, 2009 #
Note
(rest day)
Feels a lot better today and this weekend seems to be on again... I will stay on the safe side and avoid training today....
A little bit runny in the nose but nothing in the throat, and also quite a bit more productive at work so this seems to be moving along in the right direction.
A little bit runny in the nose but nothing in the throat, and also quite a bit more productive at work so this seems to be moving along in the right direction.
Tuesday Feb 17, 2009 #
Note
(sick)
Still a little itch in the throat and a runny nose.
Monday Feb 16, 2009 #
Note
(sick)
Felt something was not right already yesterday evening... Got slight feeling of fever and this morning the throat was not ok..... Might be the TBE vaccine thing yesterday after training or this is last weeks cold that hits me again....
Sunday Feb 15, 2009 #
Orienteering long 1:02:11 11.5 km (5:24 / km)
shoes: Puma Complete Trailfox II
Sunes bana
Couldn't resist this beautiful winter day so I decided to head to the club house for some nice cruising in the sunshine. I ran in a comfortable pace and didn't make more than 20" of mistake so it was a nice run.
Time on course 54'11"
Course length 8820m.
Couldn't resist this beautiful winter day so I decided to head to the club house for some nice cruising in the sunshine. I ran in a comfortable pace and didn't make more than 20" of mistake so it was a nice run.
Time on course 54'11"
Course length 8820m.
Saturday Feb 14, 2009 #
Orienteering tempo 46:45 10.44 km (4:29 / km)
shoes: Puma Complete Trailfox II
Ran a short run together with Juhan in Valla and Rydsskogen and then ran the Sprint Cup in Lektorshagen. Since I was the course planner I tried to push hard and not make any mistakes. I almost managed without mistakes. Made 3" or so when I overshoot one of the tries in front of the school. Otherwise no problems besides all the ice which made cornering really tricky.
Course time: 10'55"
Course length: 2420m
Course time: 10'55"
Course length: 2420m
Friday Feb 13, 2009 #
Running long 34:00 [3] 8.29 km (4:06 / km)
shoes: Asics GEL DS Trainer 12
Ran out to Lambohov and left some reflectors to Jac so he can start his new head light build. Felt ok after the throat problems earlier in the week.
Thursday Feb 12, 2009 #
Note
(sick)
Same symptoms today... I guess that I maybe should have stayed home today, but a looming deadline is forcing me to work. Besides I have a lecture tomorrow I definitely doesn't want to miss... at least I have some real good motivation to getting good quality sleep.
Wednesday Feb 11, 2009 #
Note
(sick)
Bad throat and a slight head ache... fuck!
Tuesday Feb 10, 2009 #
Note
(rest day)
Noticed that I had a lab between 17 and 21 tonight... arghh no training... and I also missed dinner and didn't get food until 22. :(
Monday Feb 9, 2009 #
Strength 50:00 [4]
shoes: Kilkenny XC
Rockgympa, 3 laps
Good stuff... As usual the backside of the legs can't keep up with the rest of the body... Feels the strongest on the stomach exercises!
Good stuff... As usual the backside of the legs can't keep up with the rest of the body... Feels the strongest on the stomach exercises!
Sunday Feb 8, 2009 #
Running long 54:00 [3] 13.44 km (4:01 / km)
shoes: Puma Complete Trailfox II
Had a bad head ache in the morning and decided to skip Sunes bana. I felt better around lunch and decided on taking a run in the afternoon.
Ran out to Malmslätt to leave some things. Felt quite ok even though the roads were really icy and I did not try to push.
Ran out to Malmslätt to leave some things. Felt quite ok even though the roads were really icy and I did not try to push.
Friday Feb 6, 2009 #
Running 40:00 [2] 6.0 km (6:40 / km)
shoes: Puma Complete Trailfox II
Put out stripes for saturdays sprint cup. Felt tired and ran home directly after putting out the stripes.
Wednesday Feb 4, 2009 #
Note
(rest day)
Had a slight head ache during the afternoon so I decided to skip training and instead spent 2 hours on drawing on the map for saturdays sprint training.
Tuesday Feb 3, 2009 #
Running trail/forest intervals 52:06 11.6 km (4:29 / km)
ahr:164 max:177 shoes: Puma Complete Trailfox II
Ran forest intervals in Vallaskogen. The usual route up in the pine part of the wood. Tried to keep the speed up and I managed quite ok until my battery started to go empty. I switched down to the lowest setting on the head light and continued but It only resulted in going the wrong way. Ended up messing up interval #5 and 6 and also had to do a restart on number 7 because we were so off track. I kept the distance down to Wallin and Henke on each interval.
Loop times:
2'27", 2'23", 2'21", 2'21", 2'43", 2'33", 2'29", 2'24", avg: 2'27" (avg wo #5, 6: 2'24"9
Loop length:
650, 660, 655, 660, 700, 690, 650, 650
Loop times:
2'27", 2'23", 2'21", 2'21", 2'43", 2'33", 2'29", 2'24", avg: 2'27" (avg wo #5, 6: 2'24"9
Loop length:
650, 660, 655, 660, 700, 690, 650, 650
Monday Feb 2, 2009 #
Strength 50:00
shoes: Kilkenny XC
Core strength training in Bäcksskolan. The usual stuff. Did 4 laps and tried to push really hard. Got quite tired, which is very good :)
Sunday Feb 1, 2009 #
Orienteering intervals 1:32:00 13.6 km (6:46 / km)
shoes: Puma Complete Trailfox II
Morning training in Oskarshamn.
Distance orienteering with orienteering intervals mixed into the run. We did a couple of them in mass start and the others in chasing start. The orienteering felt quite ok, but messed up in some circles and hesitated on which was the actual control object. Ptr and I did some extra 20' after the youngsters got tired... ;)
Distance orienteering with orienteering intervals mixed into the run. We did a couple of them in mass start and the others in chasing start. The orienteering felt quite ok, but messed up in some circles and hesitated on which was the actual control object. Ptr and I did some extra 20' after the youngsters got tired... ;)