Training Log Archive: ArlaharenIn the 31 days ending Jul 31, 2007:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||
Tuesday Jul 31, 2007 #
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics DS Trainer
Running intervals 18:00 [5] 5.5 km (3:16 / km)
shoes: Asics DS Trainer
I am feeling quite tired nowadayas and tried not to go full speed until the last 30" intervals. But I got challenged a bit by Oscar and that was really nice.
Monday Jul 30, 2007 #
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT-2110 black
Strength 40:00 [3]
shoes: Asics GT-2110 black
Sunday Jul 29, 2007 #
Running long 50:00 [3] 11.0 km (4:33 / km)
shoes: Asics DS Trainer
Friday Jul 27, 2007 #
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Integrator 2006
Orienteering race 1:15:08 [5] **** 11.7 km (6:25 / km)
spiked:23/27c shoes: VJ Integrator 2006
Oringen E5, chasing start at pos 15, finished as 13.
I got a bad route to the 2nd control and lost 45". During the course I made a couple of smaller mistakes no real big ones but around 30"-1'. Quite satisfied with the race overall, but could have been more aggressive towards the end of the course.
Results:
http://85.89.72.58/winsplits/online/sv/default.asp...
Map with route:
Thursday Jul 26, 2007 #
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #2
Orienteering race 1:18:08 [5] *** 13.6 km (5:45 / km)
spiked:20/27c shoes: Asics GEL Dirt Dog #2
Oringen E4
Got of to a bad start by missing second (1') and then another small mistake on 3rd (20"). This continued for the first half of the course with approximately another 4' of mistakes. I managed to stay a bit focused on the second part of the course but made 2 mistakes costing about 1' each. The overall placing on the competitions suggests that the speed was high enough but in the zone of the control I made all the mistakes. Most of the controls where I lost time were located in areas with poor visibility. Just don't do well with that types of controls.
Results:
http://85.89.72.58/winsplits/online/sv/default.asp...
Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...
Wednesday Jul 25, 2007 #
Running warm up/down 16:00 [3] 3.0 km (5:20 / km)
shoes: VJ Integrator 2006
Orienteering race 38:18 [5] **** 6.2 km (6:11 / km)
spiked:14/16c shoes: VJ Integrator 2006
Oringen E3
Tried to take it easy from start to get some flow in the orienteering. Managed to miss the obvious path route to 1st (lost maybe 20"). Then I got second and only a minor mistake on 3rd (10"). Got 4th ok and 5. On the long route to 6th I once again missed an path leading nicely into the control area and lost some time (20-30"). But the controls were where I expected them and I got nice flow with the orienteering. On the way to the 13th control I made a directional error and ended up looking for the control too early on the slope.This was the only real control mistake and cost me maybe 45". Made an route error on the way to the 14th control (maybe a bit stressed from the mistake on 13th) and had to climb some extra contours and lost at least 30". Overall quite good middle distance race for being me. I usually make to many control mistakes but today only one real mistake.
Results:
http://85.89.72.58/winsplits/online/sv/default.asp...
Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...
Tuesday Jul 24, 2007 #
Running warm up/down 22:00 [3] 3.7 km (5:57 / km)
shoes: VJ Integrator 2006
Orienteering race 1:30:50 [5] **** 13.1 km (6:56 / km)
spiked:22/27c shoes: VJ Integrator 2006
Oringen E2
Got a really bad start. lost the direction a bit to 1st and made 1' mistake. Good orienteering towards 2nd but another mistake in the final part cost me 30". On the way to 3rd something strange happened. I missed a path and ended up going south instead of north in a green area. Finally found my positition but had lost at least 3'. On the way to the 5th control I caught up with Håkan Eriksson who started 4' after me. We took different route choices (he took the tight one) but I got the control good and caught up with him at the 7th control again. We pretty much saw each other from the 11th control to the finish and at the 14th control we caught up a small group inclyding Jonas Engström who started 2' after me. He had a tail consisting of 3 runners. I passed Jonas on the way to the 21st control and from there to the finish I had quite a good flow. I managed to leave the others on the way to the 24th control and I was 1' before them to the finish. So at least a good finish to the race.
Results:
http://85.89.72.58/winsplits/online/sv/default.asp...
Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...
Monday Jul 23, 2007 #
Running warm up/down 19:00 [3] 3.4 km (5:35 / km)
shoes: VJ Integrator 2006
Orienteering race 1:09:47 [5] **** 10.4 km (6:43 / km)
spiked:15/20c shoes: VJ Integrator 2006
Oringen E1
Got of to a good start and a nice flow. Took the wrong route on the long leg to the 5th control (lost 1') but that was pretty hard to guess before running the leg. Did a silly routemistake to the 9th control which could have cost me about 20'-30'. On the way to the 11th control I lost concentration for only a couple of seconds (slipped with the foot and sprained it only slightly) I then misread the terrain and ended up in the wrong depression. I took my 5' to sort it out. After that a bit stressed and no nice flow in the orieentering. Made another 4 smaller mistakes (10'-30') on the final 8 controls.
Results:
http://85.89.72.58/winsplits/online/sv/default.asp...
Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...
Sunday Jul 22, 2007 #
Saturday Jul 21, 2007 #
Running 1:30:00 [3] 16.36 km (5:30 / km)
shoes: Asics DS Trainer
Wednesday Jul 18, 2007 #
Running long 1:20:00 [3] 18.0 km (4:27 / km)
shoes: Asics DS Trainer
Tuesday Jul 17, 2007 #
Running warm up/down 40:00 [3] 8.0 km (5:00 / km)
shoes: Asics DS Trainer
Running intervals 24:00 [5] 7.8 km (3:05 / km)
shoes: Asics DS Trainer
Training in Vidingsjö on the LOK-milen. Had the juniorrunners in the club to push the pace up. They could not quite keep up with me, but they gave some real motivation to go all in during the training. Felt quite heavy in the head probably due to the warm and quite moist weather. But the speed was ok.
Sunday Jul 15, 2007 #
Orienteering race 1:01:50 [5] ***** 9.8 km (6:19 / km)
spiked:21/23c shoes: VJ Integrator 2006
Chasing start based on the first two days results. Since the first day was a real nightmare my motivation for todays race was not the highest. I started poorly by missing first (+1') and then got back into some nice flow and started making good times. I got caught in the beginning by Hans Mård and we was together on the course to the finish. We also caught up with 2 more runners that had started earlier on. One of them could not keep up and fell behind quite quickly the other, Magnus Palm, followed us to the finish. The really big mistake (+1') came on the 21st control, when we started upping the speed for the finish. Magnus Palm kept his head cool and took the control without me and Hans noticing it. I made the biggest mistake and ended up chasing Hans to the finish. I couldn't quite catch him, but it was pretty tight. Today I felt quite slow and I couldn't push hard at all. I really hated my shoes and I have really sour feet afterwards.
Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...
Results:
http://www.ikstandard.nu/IKS_Orient/Resultat_EA07/...
Total results after 3 days:
http://www.ikstandard.nu/IKS_Orient/Resultat_EA07/...
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Integrator 2006
Saturday Jul 14, 2007 #
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics GEL Dirt Dog #2
Orienteering race 1:00:56 [5] ***** 9.3 km (6:33 / km)
spiked:19/20c shoes: Asics GEL Dirt Dog #2
Got a bad start by choosing the wrong route to 1st (+30"). No problems with the control and I got some nice flow in the orienteering. Had good speed but took the wrong route choice once again to 6th (+30"). My route choice ended up having lots of old trees on the ground and heavy undergrowth where there should have been a path according to the map! (again bad mapping as on the first day). Only made a smaller (+20)" mistake on the 15th control and on the way to the last (+10"). Overall a very well executed race with full concentration and the legs felt very speedy.
Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...
Results:
http://www.ikstandard.nu/IKS_Orient/Resultat_EA07/...
Friday Jul 13, 2007 #
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Asics GEL Dirt Dog #2
Orienteering race 38:20 [5] ***** 4.4 km (8:43 / km)
spiked:8/15c shoes: Asics GEL Dirt Dog #2
Got of to a really bad start by making a smaller mistake on first (+30"). Then got ok to second and third (best laptime) and the made a huge mistake on third (+3'). Got a bit stressed and made a directional mistake to 6th (+1'). Made another stressed parallell mistake to 7th (+1') and a smaller mistake on 8th (+1'). Then made a big mistake on 9th (+1'30") and then got some nice flow for a couple of controls until a trully blew it on the second last control (+2'). Total minnutes of mistakes:
10'+
There was a lot of thing that wasn''t right this night. I really misunderstood the interpretation that the mapmaker had made and I actually had to read on the map what contour interval it was! They had totally got mad with deatils on the map. I couldn't believe the small details that the guy has actually put on the map. :(
The only postive thing was the the physival form felt quite good.
Map with route:
http://greyhound.no-ip.org/photo/photo.php?path=Ra...
Results:
http://www.ikstandard.nu/IKS_Orient/Resultat_EA07/...
Wednesday Jul 11, 2007 #
Running 35:00 [3] 7.5 km (4:40 / km)
shoes: Asics DS Trainer
Tuesday Jul 10, 2007 #
Running trail/forest warm up/down 35:00 [3] 5.0 km (7:00 / km)
shoes: Asics GEL Dirt Dog #2
Running trail/forest tempo 40:25 [5] 10.2 km (3:58 / km)
shoes: Asics GEL Dirt Dog #2
Felt quite ok half of the first loop, but I was too eager to fight with all the mud and got quite tired during the last loop. Had to fight a little bit harder the second loop to not loose to much time to the first loop. The loop was really muddy due to rich amount of rain the last weeks. The loop has also a lot of fallen trees from the storm "Per" this last winter. I managed to break my old record with 13 seconds but I guess a lost about a min or so due to the really tough conditions.
My times:
20'10", 20'15"
Monday Jul 9, 2007 #
Running long 1:30:00 [3] 19.8 km (4:33 / km)
shoes: Asics DS Trainer
Sunday Jul 8, 2007 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #2
Orienteering race 46:15 [5] *** 8.1 km (5:43 / km)
spiked:16/18c shoes: Asics GEL Dirt Dog #2
Started quite slow during the first couple of controls (due to the really long wait for the exchange from previous legs runner). Got the controls quite ok until the 7th control were I drifted a bit from the line and made 15-20". Made another stupid mistake on 9th control where I trusted the paths from previous runners too much and ended up going doing 30". After that a quite ok race technical eventough it felt like a was missing some top speed running wise. Probably this was mental due to the really shitty weather.
Results:
http://www.tjoget.nu/resultat07/strtid20.html
Wednesday Jul 4, 2007 #
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics DS Trainer
Running intervals 22:30 [5] 7.7 km (2:55 / km)
shoes: Asics DS Trainer
Had quite a bit of ache in the legs (höftböjare/?) from the training earlier this week, but I managed to fight quite well with Erik M. Felt really tired afterwards. :)
Tuesday Jul 3, 2007 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrator 2006
Orienteering tempo 1:07:08 [4] **** 9.1 km (7:23 / km)
spiked:22/26c shoes: VJ Integrator 2006
Monday Jul 2, 2007 #
Running tempo 1:00:00 [3] 15.0 km (4:00 / km)
shoes: Asics DS Trainer
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics DS Trainer
Sunday Jul 1, 2007 #
Strength 50:00 [3]
shoes: Asics DS Trainer
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)