Training Log Archive: Arlaharen

Throat feels a lot better...

throat still acting up...

bad throat

Cleaning up the same wall. A wall is quite heavy... got at least 1h 30' of moderate pulse.... I was at least sweating...

C • Tillåtet 6

Going bezerk on a wall....

Rank: 49/1256 (leg) 87/1256 (team)
After a so so team effort before me I headed out as 97. I felt right from the start that this was one of my worst days physically. Felt tired from the start and my legs were in no mood at all to run fast :(

Started off OK the first controls and then made a smaller mistake at the 9th (1'+) and then a really stupid route to the 15th control (1'). Got a bit distracted by some insect that bit me on the way to the 16th control and got a little bit of and went to far down on the hill (1'). After that no mistake bigger than 15" except some problems when trying to go straight instead of taking a path around. Ended up going parallel to the path and lost 30"+ :(

Overall an ok effort from my side. But loosing 14' to the top runners is way to much. Maybe standing and walking in the sun the whole day before wasn't the best preparation. It felt quite ok during the training in the days before so I was a little bit surprised by the total lack of speed.

Note: Stupid rules about not being able to wear GPS-watches :(

Event: Jukola 2009
 

Spectator at Venla relay. Maybe not the best preparation for the race, but this was the best available entertainment. It was also quite interesting...

Travel to Mikkeli, Finland

A pre-Jukola slow run with the boys. Didn't have that much time to cruise around all night (have an apartment to empty out) and have to pack for tomorrow.

My times:
3'22", 3'15", 3'13", 3'05", 3'26", 3'20"

A jog just to try to cleanse my mind after work. Have felt really tired lately... better get to bed early!

A whole lot of nothing... (ie no training)
Election day, then went to see a cousin about a baptism and then back to work and then just back home to get some sleep before another work day... :/

Rank: 2/11, +1'07"
LOK Long distance Club Championship

Felt quite tired after a week with a lot of work (I actually did 2h of work saturday morning before the race) and a friday evening spent together with friends.

My concentration did not last for long. I took first ok, a bit woobly on the way there and not enough speed to be really aggressive but at least no mistake. A little bit faster to 2nd, maybe should have used paths more but it felt speedy straight on. 3rd ok even though I came a bit to the left and had to make a stop and turn 90 degress, 10". On the way to 4th I tend to loose focus and misreads a small cliff knoll and ends up way to far and off to the left. I then get into trouble relocating and ends up making 2'30".

5th ok even though I should have forced myself up the hill earlier. Almost looses direction totally on the way to the 6th control, but a quick stop and check of the compass guides me in the right direction. (Stops after punching the 6th control and ties my shoe laces that I forgot to tape before start and thus giving the 1.94 guys an extra 30" on me ;)

The 8th control looks easy and I just don't bother reading the map and starts looking for the control a bit too early. If I would have just looked at the map a little more it would have been obvious, another 45-60" wasted.

Ok orienteering 9th through to the 16th control, but quite uninspiring because of earlier mistakes. Then makes a fool out of myself on the 17th control and looses 30"+ seconds for just being lazy with reading the map. I should have understood that I was at the lower of the two rocks instead of just changing direction so drastically.

The irony, another 30" mistake on the last control. How is this possible?!?
I think I cross the yellow patch and then to the rock right next to the control, but not so... Relocates and heads in the right direction and ends up standing above the control thinking I can't go down it should be one up but after a few embarrassing seconds I see the control and eventually reaches the finish line even though I was looking for stripes the whole way without seeing any (it turns out there wasn't any, it was just marked on the map and on the control definition)

So in total a very bad race. Slow running with much to low pulse for a race and as a bonus 5 min of mistakes in quite easy terrain. That is way to much. I hope I can keep focus during next weekends Jukola. I am apparently running 2nd leg (again). I was really looking forward of running the last leg. :(

Results:
http://www.obasen.nu/winsplits/online/sv/default.a...

Work and then social activities during the evening...

Working way too late....

Rank: 4/18, +0'29"
Sprint-DM in Hjulsbro Linköping
Felt kind of slow and heavy on the warm up, especially the breathing didn't feel ok. Tried to mentally focus myself on the orienteering part and convince myself that the course would be a lot of forest running with "normal" orienteering and not so much full speed running on paved areas.

The first controls where forest controls and I had good speed and control, but on my way to the 5th control I start preparing the long leg to the 7th control and when I punch 5th I forget about 6th and go off in the wrong direction. I quickly realizes my mistake and turn up to 6. Loosing around 10-15".

Good execution on the long leg but of course looses time due to slow running. After that a bit to cautious to 8th, but there realizes that the visibility in this part of the forest is excellent and there is no need to slow down.

A small mistake on my way out of 11th control and I have to go around a playground and looses 5-10".

After that no big problems on my way to the finish, but looses time to the last control when I go over the hill when maybe one should have gone on the left side. (around 5")

Overall a pretty solid run, but I feel that my speed is not high enough. Constantly loosing time to the fastest runners, but I'm lucky to be so close to the victory in the end.

A pretty nice competition with a nice spectator control and actually good speaker even though the relatively few organizers. I can't help to feel that this sprint area has so much more to offer in terms of actually giving us proper sprint route choices. The small twisting roads in the northern part combined with proper sprint detailing in the middle larger house part would have given us real challenge. Now the course setter had just used the map as an ordinary orienteering map and just put out all the controls in a long row. Just full speed ahead and if you go in the right direction you see the control after only a few seconds of running :(

Results:
http://www.obasen.nu/winsplits/online/sv/default.a...

Map with route:
http://fpettersson.se/images/75

Working a much as possible and also having guests during the evening meant a day without rest.... but without training.

Outdoors aerobics with F&S in Trädgårdsföreningen.
A nice recovery training. A bit out of coordination makes it a bit hard to get a tough training, but by the end of the summer this is usually no problem.

A bit to much people, maybe I will try the CH outdoors aerobics next week instead. There is usually a lot less people there. (At least it where last summer).

To and back from Trädgårdsföreningen. A bit slow because there where huge amounts of traffic due to construction work on Kaserngatan.