Training Log Archive: ArlaharenIn the 31 days ending Jan 31, 2008:
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Thursday Jan 31, 2008 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #3
Orienteering tempo 59:10 [4] *** 8.3 km (7:08 / km)
shoes: Asics GEL Dirt Dog #3
Mass start with two different loops and a "stupid" gaffling dependent on which side you were standing on so you knew before start exactly which had the same gaffling. In the beginning I missed a path junction and got behind and had to chase my way to the 1st position and then I made a huge stupid mistake on my way to the second control and ended up looking on the totally wrong hill. After that minor mistakes evenly spread out over the course. But unfortunately more than 6 min of mistakes on the whole course.
Tuesday Jan 29, 2008 #
Running warm up/down 38:00 [3] 7.8 km (4:52 / km)
shoes: Asics GEL Nimbus VIII
Running hills 13:25 [5] 3.68 km (3:39 / km)
shoes: Asics GEL Nimbus VIII
Hill intervals in Johannelund, asfalt. Tried to keep up with Peter and could make his pace on the first 4 but on the fifth he upped the speed a couple of seconds and I was already running on reserves. I managed to keep myself under 1'45" on the last one but it was a tough one...
My times:
1'44, 1'39", 1'37", 1'38", 1'38", 1'42", 1'43", 1'44"
Running 17:07 [3] 3.36 km (5:06 / km)
shoes: Asics GEL Nimbus VIII
My times:
2'26, 2'27", 2'21", 2'28", 2'27", 2'27", 2'31"
Monday Jan 28, 2008 #
Strength 44:00 [4]
Core strength training in Bäcksskolan
Made some alternative exercises when it involves jumping due to be a bit cautious about my ankle. The positive side effect was that the exercises I skipped raises the pulse heavily and now I get a lot more energy to do the other exercises more properly. Maybe I will stick to this even after the foot gets better.
Sunday Jan 27, 2008 #
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics GEL Dirt Dog #3
Orienteering tempo 56:26 [4] *** 8.84 km (6:23 / km)
spiked:13/13c shoes: Asics GEL Dirt Dog #3
Sunes bana race in Vidingsjö. Started together with Perma and Jacob W. I was really tired in the beginning of the course and I tried just to keep up with P & J. After 60% of the course I saw an opening and went for it. 3 tricky controls in a row in full speed. Got them almost perfectly and pulled ahead 1'. From there to the finish I played it safe. Felt quite tired eventough I didn't push that hard.
Saturday Jan 26, 2008 #
Running warm up/down 32:00 [3] 6.0 km (5:20 / km)
shoes: Asics GEL Nimbus VIII
Orienteering race 18:42 [5] ** 3.4 km (5:30 / km)
spiked:10/12c shoes: Asics GEL Dirt Dog #3
Sprint Cup #4 in Johannelund. Started off quite good but made 2 mistakes. On the 3rd control I misread the map and went for the top of the hill instead of the cliff below (Missed taking a controls definition) and also missed the 8 control while reading next legs route choices. This is most probably due to lack of training in high speed.
Map:
http://fpettersson.se/index.php?id=13
Results:
http://www.lok.se/index.php?page=798
Friday Jan 25, 2008 #
Note
Thursday Jan 24, 2008 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #3
Orienteering tempo 1:54:00 [4] 14.0 km (8:09 / km)
shoes: Asics GEL Dirt Dog #3
Tiomilacupen leg 4, night orienteering mass start with no gaffling. 14 km in the Vidingsjö swamps and a loop around the "bergtäkt". This wouldn't have been a nice run alone. Pure evil. Myself and almost everyone else made a huge 15' mistake on the 8th control, but otherwise a quite clean race. After 70% of the course we were down to 3 people. Peter A, Jacob W and myself. Peter gunned for it towards the last control and I had nothing to answer with. I was a little bit worried about my ankle and didn't want to push it to hard when I was getting tired. Jacob W thought that he could play it safe and follow me to the last control and then beat me in the finish chute, but boy was he in a surpise. I played it safe down to the asfalt and the pushed really hard and he never got the chance ;)
Wednesday Jan 23, 2008 #
Note
Tuesday Jan 22, 2008 #
Running long 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII
Monday Jan 21, 2008 #
Running 45:00 [3]
Sunday Jan 20, 2008 #
Running trail/forest long 20:00 [3] *** 4.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII
Saturday Jan 19, 2008 #
Running warm up/down 20:00 [3] 3.8 km (5:16 / km)
shoes: Asics GEL Dirt Dog #3
Orienteering tempo 34:47 [5] **** 5.2 km (6:41 / km)
shoes: Asics GEL Dirt Dog #3
Training competition in Oskarshamn. Really nice terrain and a few quite tricky controls. Got a good but slow start (lost 20" to first). Lost approx 30" on the long leg to 6th. Got into some ruffer area to far up north in a stony and more green area. There is quite a lot to do about speed. Real good stuff today!
Splits:
http://www.lok.se/results/2008/10milacupdel4.htm
Map:
http://www.fpettersson.se/index.php?id=8
Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics GEL Dirt Dog #3
Running warm up/down 1:08:03 [3] ***** 8.3 km (8:12 / km)
shoes: Asics GEL Dirt Dog #3
Hunting start based on the training during the morning. I started second last and caught up with Peter to the 2nd control. The orienteering was quite ok the first half of the race and bad the second half.
Map:
http://www.fpettersson.se/index.php?id=9
Thursday Jan 17, 2008 #
Running long 1:50:00 [3] 22.0 km (5:00 / km)
shoes: Asics GEL Nimbus VIII
Tuesday Jan 15, 2008 #
Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
shoes: Asics GEL Nimbus VIII
Running intervals 18:00 [4] 5.0 km (3:36 / km)
shoes: Asics GEL Nimbus VIII
Sunday Jan 6, 2008 #
Note
Friday Jan 4, 2008 #
Note
(sick)