Training Log Archive: ArlaharenIn the 31 days ending Aug 31, 2007:
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Friday Aug 31, 2007 #
Orienteering race 1:24:38 [4] **** 9.1 km (9:18 / km)
spiked:18/23c shoes: Asics GEL Dirt Dog #2
Östergötland District Championship in night orienteering
Did not try to go full speed but instead do a good technical race. It went quite ok technical but not as good as I had hoped for. But running wise it felt awful. After the race I realized that I had run the race with only 10W instead of 20W. :(
Wednesday Aug 29, 2007 #
Orienteering tempo 31:20 [5] **** 4.8 km (6:32 / km)
spiked:15/17c shoes: Asics GEL Dirt Dog #2
I pushed hard from start and lost a little bit of contact with the map just before the first control. Quickly got back into the game and got nice flow through most of the controls. Made 2 smaller mistakes, the first I misread the contours and ended up to far up a small hill and had to go back down (+30") and the second mistake was a directional error that I had to adjust right before the control (+30"). Besides these small mistakes I ran with good control and good speed.
Running warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Asics GEL Dirt Dog #2
Tuesday Aug 28, 2007 #
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics DS Trainer
Running intervals 24:00 [4] 6.9 km (3:29 / km)
Felt quite tired and did not try to push that hard.
Monday Aug 27, 2007 #
Strength 45:00 [4]
The normal core body strength exercises.
Saturday Aug 25, 2007 #
Note
(sick)
Friday Aug 24, 2007 #
Note
(sick)
Thursday Aug 23, 2007 #
Note
(sick)
Wednesday Aug 22, 2007 #
Note
(sick)
Tuesday Aug 21, 2007 #
Running trail/forest intervals 18:48 [5] 4.8 km (3:55 / km)
shoes: Asics DS Trainer
The times were around 2'21" on each interval.
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Asics DS Trainer
Sunday Aug 19, 2007 #
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics GEL Dirt Dog #2
Orienteering race 1:25:30 [5] **** 12.0 km (7:08 / km)
spiked:17/21c shoes: Asics GEL Dirt Dog #2
Ran quite ok in the beginning but in the really detailed part of the map I had big problems reading the lousy digitaly printed map (should really be banned on 1:15k maps). Lost around 4' on 2 controls and another minute later on the course. The big problem today was total lack of power. Felt really tired and just made cruising speed :(
Friday Aug 17, 2007 #
Note
(rest day)
Thursday Aug 16, 2007 #
Note
(rest day)
Wednesday Aug 15, 2007 #
Note
(rest day)
Tuesday Aug 14, 2007 #
Note
(rest day)
Monday Aug 13, 2007 #
Note
(rest day)
Saturday Aug 11, 2007 #
Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Asics GEL Dirt Dog #2
Orienteering race 1:25:24 [5] 12.14 km (7:02 / km)
shoes: Asics GEL Dirt Dog #2
Götalandsmästerskapen
Got an ok start with good flow on the first controls and started to push on the long leg to the 4th control. I almost punch the 4th control when I realize that this I am at the 11th control. During the road part of the leg I refold the map and by mistake follows the wrong line to the 11th instead of the 4th (+3'30" atleast). After the 4th control I run a little bit in frustration but manages to stay focused and use the rest of the tough course as a really good training. I even manages to win a couple of splits! Quite satisfied with the orienteering throughout the race and knowing that I probably could have won the race without the mistake gives a boost in confidence.
Thursday Aug 9, 2007 #
Road cycling long 1:30:00 [2] 28.0 km (18.7 kph)
Orienteering tempo 24:47 [5] *** 4.1 km (6:03 / km)
spiked:13/11c shoes: Asics GEL-Dirt Dog
I have never been on this small map and I can see why. The forest area was only covering an A5 map in 1:10000 and large parts of the map was green or cultivated. Altough the course setter had done a very good job of making a course that used the nice parts of the forest. I made one small mistake half-way through the course that costed me about 20". In the last green area I lost another 1'-1'30". Physically the body felt really tired but looking at the watch I realize that the speed was pretty high most of the time. Quite nice to only make those two mistakes :)
Tuesday Aug 7, 2007 #
Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics DS Trainer
Running intervals 18:00 [5] 5.7 km (3:09 / km)
shoes: Asics DS Trainer
Intervals on some meadows. Was feeling really tired, probably due to the warn weather and the lack of sleep during this weekend. :(
Monday Aug 6, 2007 #
Note
Sunday Aug 5, 2007 #
Note
Saturday Aug 4, 2007 #
Note
Friday Aug 3, 2007 #
Note
Wednesday Aug 1, 2007 #
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics GEL Dirt Dog #2
Orienteering race 27:49 [5] *** 4.5 km (6:11 / km)
spiked:15/17c shoes: Asics GEL Dirt Dog #2
Missed the starting point and went up running on a parallell path towards first. The mistake did not cost too much (30"). Made a route mistake to third but only lost (30"). Got some nice flow until the 10th control where I totally misread the map in a green area (lost 1'). After that I got some really good flow and was fighting aggressively in the last part of the course and was about 30" faster than the winner on the last 7 controls. Great feeling physically!
Results:
http://85.89.72.58/winsplits/online/sv/default.asp...