Training Log Archive: ArlaharenIn the 31 days ending Jan 31, 2009:
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Saturday Jan 31, 2009 #
Orienteering tempo 59:00 *** 10.87 km (5:26 / km)
spiked:11/13c shoes: Inov8 - Roclite 285
Middle distance like training but slightly longer. I tried to do a sub competition speed training, but still no jogging. Only made 2 smaller mistakes but running felt easy.
Course length: 7.1 km
Time: 45'58"
Pace: 6'28"
Course length: 7.1 km
Time: 45'58"
Pace: 6'28"
Orienteering tempo 37:22 *** 7.0 km (5:20 / km)
spiked:11/13c shoes: Asics GEL Dirt Dog #4
Middle distance training, chasing start
Started last together with Goth. We took different route choices to the first control. Goth took the safe route around on the path and I headed straight on. I only got a few hundred meters before I ran into a barb wire fence in full speed. Got hanging in fence for a few seconds before I managed to get myself untangled and back on track. I guess I only lost 20", but I got a bit stressed and maxed the speed in order to catch up with Goth. By the 2nd control I was just ahead. Unfortunately I did not slow down once I had caught up with him instead I continued in uberspeed and made a fool out of myself on the fourth control (2'30" mistake). After that I slowed down and started picking the controls one by one. Managed to trust Mike a little bit to much when I was gaining on him and lost 45" on the last control. Running felt alright but the scars on my thighs doesn't look that nice :(
Course length: 5 km
Time: 31'22"
Pace: 6'16"
Started last together with Goth. We took different route choices to the first control. Goth took the safe route around on the path and I headed straight on. I only got a few hundred meters before I ran into a barb wire fence in full speed. Got hanging in fence for a few seconds before I managed to get myself untangled and back on track. I guess I only lost 20", but I got a bit stressed and maxed the speed in order to catch up with Goth. By the 2nd control I was just ahead. Unfortunately I did not slow down once I had caught up with him instead I continued in uberspeed and made a fool out of myself on the fourth control (2'30" mistake). After that I slowed down and started picking the controls one by one. Managed to trust Mike a little bit to much when I was gaining on him and lost 45" on the last control. Running felt alright but the scars on my thighs doesn't look that nice :(
Course length: 5 km
Time: 31'22"
Pace: 6'16"
Friday Jan 30, 2009 #
Note
(rest day)
Too tired from sleeping to little to many nights, so I'd better stay at home and try to relax before this weekends training camp in Oskarshamn.
Thursday Jan 29, 2009 #
Note
Tired as hell today and also feeling a little bit sick, hopefully this feeling will pass during the day. Tonight I'd better get to bed a little bit earlier than previous nights.
Orienteering tempo 56:45 12.73 km (4:27 / km)
shoes: Puma Complete Trailfox II
Night orienteering in Ryd-Valla forest. We did a chasing start with short starting interval, around 30". I overtook the first ones by the 3rd control and from there on I pushed on alone. I made a few mistakes totaling around 2' mistakes. I tried to stay around my lactate threshold. Felt quite good and I picked most of the controls at full speed without any problems.
Length of O-course: 8 km
Time on course: 46'45"
Avg heartrate: 160 (max 170)
Length of O-course: 8 km
Time on course: 46'45"
Avg heartrate: 160 (max 170)
Wednesday Jan 28, 2009 #
Running trail/forest long 1:25:00
shoes: Puma Complete Trailfox II
A nice slow run together with Martinsson. A lot of talk about headlights to be...
A rather hectic day spoiled my plans on doing any lunch training. :(
A rather hectic day spoiled my plans on doing any lunch training. :(
Tuesday Jan 27, 2009 #
Running hills 40:00
shoes: Asics GEL DS Trainer 12
Ran part of the "backrundan" on my lunch break. Tried to get the pulse to at least close to my lactate threshold but I felt to tired in my legs. The last 10 min was at least > 160 bpm.
Monday Jan 26, 2009 #
Strength 50:00 [4]
Rockgympa in Bäcksskolan
Sunday Jan 25, 2009 #
Running tempo 50:00
shoes: Asics DS Trainer 13
Did tests to find out my lactate threshold,165 bpm or 18.3 km/h, and also cardio-respiratory fitness (maximum oxygen consumption), 72.2 ml/kg/min.
It was really fun and educating and perhaps is my shape a little bit better than I thought.
It was really fun and educating and perhaps is my shape a little bit better than I thought.
Saturday Jan 24, 2009 #
Orienteering tempo 1:08:16 **** 11.0 km (6:12 / km)
spiked:8/11c shoes: Asics GEL Dirt Dog #4
We reran the District Championship over Long distance from this autumn. I ran the M18 course. I made a rather large mistake, 2', on the 2nd control and also on the third, 1'. After that I only had trouble seeing the markings from the old controls. The clouds were so thick today that it was sometimes hard to read the maps when the vegetation was dense. I had to stop and really focus on reading the map. The roads were also really slippey, but instead all the marshes was frozen rock solid :)
My time: 57'16"
Winning time in August: 69'56" (Johan Sjögren)
My time: 57'16"
Winning time in August: 69'56" (Johan Sjögren)
Friday Jan 23, 2009 #
Running 32:00 [2] 6.0 km (5:20 / km)
shoes: Asics GEL DS Trainer 12
A slow run in Lektorshagen and Fridhemsparken checking out the competition area for the upcoming sprint cup that I am organizing. It going to be a fast paced forest and park sprint so better take some shoes with good grip on grass and in the forest.
Thursday Jan 22, 2009 #
Running trail/forest tempo 51:10 11.0 km (4:39 / km)
max:168 shoes: Puma Complete Trailfox II
1 x Martins bana
First attempt to run a little bit after some kind of strange sickness. Still a bad ache in the lower back butthe pulse did not seem that high during my run. Checked my pulse a couple of times during Martins bana and was constantly in the 160-168 range.
Time: 21'10"
First attempt to run a little bit after some kind of strange sickness. Still a bad ache in the lower back butthe pulse did not seem that high during my run. Checked my pulse a couple of times during Martins bana and was constantly in the 160-168 range.
Time: 21'10"
Wednesday Jan 21, 2009 #
Note
(sick)
Still a little bit of head ache and a little bit of pain in the back but even close to yesterday.
Tuesday Jan 20, 2009 #
Note
(sick)
Really bad head ache the whole day and a lot of pain in the back. Slept badly during the night. No problems with the throat or fever.
Monday Jan 19, 2009 #
Note
(sick)
Felt really tired and also headache during the afternoon. Had to skip training.
Sunday Jan 18, 2009 #
Note
(rest day)
Travel back home.
Saturday Jan 17, 2009 #
Orienteering tempo 1:00:01 **** 10.91 km (5:30 / km)
spiked:15/17c shoes: Puma Complete Trailfox II
Ran the JWOC 2008 middle final course on an old map. The terrain was really beautiful and I was really enjoying myself. I made one or two minor mistakes and I think i "mispunched" in one place (there was no control markings in the terrain.) The orienteering was quite easy and if one wouldhave been running on the JWOC map instead of this 10 year old map it would have been even easier. Approx 2 min behind Runsesson is quite ok condsidering. Ran some nice paths afterwards before I headed back down to Eklanda höjd.
I checked the map afterwards and the difference between the old and the new map are quite dramatic in some areas. Especially how the vegetation is depicted. The new map is in this respect far superior to the old map. Also the level of detail considering contours, knolls and cliffs is also higher. I made some mistakes where I mispunched due to objects missing on the old map. But when I study the new map it is quite obvious and it would have been real easy to relocate if one would have used the new map. Still this was a really inspiring training. I also feel that my shape right now seems quite competitive even though I think I can do alot more until spring. :)
I checked the map afterwards and the difference between the old and the new map are quite dramatic in some areas. Especially how the vegetation is depicted. The new map is in this respect far superior to the old map. Also the level of detail considering contours, knolls and cliffs is also higher. I made some mistakes where I mispunched due to objects missing on the old map. But when I study the new map it is quite obvious and it would have been real easy to relocate if one would have used the new map. Still this was a really inspiring training. I also feel that my shape right now seems quite competitive even though I think I can do alot more until spring. :)
Friday Jan 16, 2009 #
Note
(rest day)
Was planning on running some nice intervals before lunch, but a slight fever during the night made me change my mind. So no training today.
Thursday Jan 15, 2009 #
Note
(rest day)
Unfortunately there is no time for training today. "Fika" is the activity for the day. I hope there is time for training before lunch tomorrow.
Wednesday Jan 14, 2009 #
Running intervals 52:00 11.4 km (4:34 / km)
shoes: Asics GEL DS Trainer 12
(4'+4' active rest) x 4
Ran on the "Blodomloppet" track and ran the intervals through Berga and Vidingsjö. I got accompanied by Jonas Roth for the first 3 intervals then he gave up and I had to fight alone in the beautiful sunshine :)
I felt really exhausted afterwards but it was a very rewarding session and I am almost looking forward to getting out tonight as well.
Estimated interval lengths in google earth:
1300m, 1200m, 1250m, 1300m
Ran on the "Blodomloppet" track and ran the intervals through Berga and Vidingsjö. I got accompanied by Jonas Roth for the first 3 intervals then he gave up and I had to fight alone in the beautiful sunshine :)
I felt really exhausted afterwards but it was a very rewarding session and I am almost looking forward to getting out tonight as well.
Estimated interval lengths in google earth:
1300m, 1200m, 1250m, 1300m
Running trail/forest 1:37:52 [3] 16.9 km (5:47 / km)
shoes: Asics GEL DS Trainer 12
Evening training with the boyz. We headed south and took the ridge down to the "SkytteC" and then off to Vidingsjö forest and back home. Nice social run ;)
Tuesday Jan 13, 2009 #
Note
(rest day)
I have to serve some "fika" at LOK-gården tonight to so no training.
Monday Jan 12, 2009 #
Strength 50:00 [4]
shoes: Kilkenny XC
Rockgympa hosted by Emma and Erik. Felt great in all aspects except that the back side of the thighs keep locking up when doing certain static exercises :(
Sunday Jan 11, 2009 #
Orienteering 1:48:52 21.0 km (5:11 / km)
shoes: Puma Complete Trailfox II
AB-pass (5k track, Sunes long course 9.4k, 5k on the 10k track)
Woke up only 1h 15' before the start of the training and had to rush breakfast. Forgot my compass and sportident card so it was a bit disorganized morning.
I felt really tired and almost sick the first 5k and the first km of the course, but on the way to the 5th control it started feeling better. I left the others on the way to the third control and they seemed really tired today.
After the course I waited a bit but noone came so I started running the 10k track but shorted it down to about 5k. Didn't want to overdo anything and I don't want to get sick.
After the initial "morning sickness" it felt quite good even though yesterdays training was quite tiresome.
Time on Sunes bana: 57'11"
Woke up only 1h 15' before the start of the training and had to rush breakfast. Forgot my compass and sportident card so it was a bit disorganized morning.
I felt really tired and almost sick the first 5k and the first km of the course, but on the way to the 5th control it started feeling better. I left the others on the way to the third control and they seemed really tired today.
After the course I waited a bit but noone came so I started running the 10k track but shorted it down to about 5k. Didn't want to overdo anything and I don't want to get sick.
After the initial "morning sickness" it felt quite good even though yesterdays training was quite tiresome.
Time on Sunes bana: 57'11"
Saturday Jan 10, 2009 #
Orienteering tempo 1:16:33 *** 11.05 km (6:56 / km)
ahr:160 max:172 spiked:16/19c shoes: Inov8 - Roclite 285
Mass start and gaffled on 3 loops. I ran ok on the first loop with only one minor mistake 10-15" on the last control. The second loop started badly with a bad route choice to the first control (note to self: avoid running on the contours in slopes) and then missed the second control with 45"-1'. Then got back into the flow and started running safely again. Felt quite slow on the last loop, but finished in 1st spot a few seconds before Mad Mike ;)
After the 3 loops I took bonus loop behind Einar or Petter (don't know ;) and tried to get him to avoid doing mistakes. It went fine for a few controls at least.
Loop A: 14'21"
Loop B: 18'04" tot 32'25"
Loop C: 14'51" tot 47'16"
After the 3 loops I took bonus loop behind Einar or Petter (don't know ;) and tried to get him to avoid doing mistakes. It went fine for a few controls at least.
Loop A: 14'21"
Loop B: 18'04" tot 32'25"
Loop C: 14'51" tot 47'16"
Orienteering long 1:15:00 *** 8.5 km (8:49 / km)
shoes: Puma Complete Trailfox II
Ran an orienteering course together with Martinsson, Jakob, Ptr and Mackan. We ran slowly and checked the terrain and map drawing to see the terrain specific map technique used. Quite different to the maps that I am used to. A huge amount of stone on the ground and on the map and cliffs that are invisibly small. Felt quite tired from the training from the morning and the quite short rest between the trainings. Also felt very low on energy during the last kilometers.
Thursday Jan 8, 2009 #
Running trail/forest intervals 1:04:24 13.5 km (4:46 / km)
ahr:145 max:176 shoes: Puma Complete Trailfox II
8x850m, 1'30" rest
Forest intervals on a nice hill out on the old military practice area. The loop was around 850 m if you ran it correctly. Which I managed to do the last 6 intervals. The first two got slightly longer but only marginally.
Quite fun and only a little bit slippery so this could be a keeper in the forest interval loop collection. Ptr beat me on the last interval with one seconds so I guess we have to go back for a rematch ;)
My times:
3'49", 3'41", 3'34", 3'33", 3'31", 3'27", 3'26", 3'23"02 ;)
Forest intervals on a nice hill out on the old military practice area. The loop was around 850 m if you ran it correctly. Which I managed to do the last 6 intervals. The first two got slightly longer but only marginally.
Quite fun and only a little bit slippery so this could be a keeper in the forest interval loop collection. Ptr beat me on the last interval with one seconds so I guess we have to go back for a rematch ;)
My times:
3'49", 3'41", 3'34", 3'33", 3'31", 3'27", 3'26", 3'23"02 ;)
C • Var? 4
Wednesday Jan 7, 2009 #
Running 44:18 [3] 9.17 km (4:50 / km)
shoes: Asics GEL DS Trainer 12
Lunch run with my brother. The roads were really icy and in some parts the speed was low due to the low friction. Otherwise really nice weather clear blue sky and it even felt a little bit warm ;)
Running trail/forest 1:15:39 [3] 15.13 km (5:00 / km)
shoes: Asics GEL DS Trainer 12
Evening run together with Ptr and Lillen. We cruised down to Vidingsjö and surveyed a new area for some interval training. Felt a bit tired in my back the last 15 min. Probably due to the strength training yesterday and this being the second run for the day.
Tuesday Jan 6, 2009 #
Strength 42:00 [4]
Core strength training. Managed to push really hard :)
Monday Jan 5, 2009 #
Orienteering long 1:22:00 10.0 km (8:12 / km)
shoes: Puma Complete Trailfox II
O technique training up north of Bergkulla outside Norrköping. Old competition course from competition in 2000. Temperature was -18, at the start and -14 when we came back, so I didn't want to push hard and instead try to focus on orienteering without compass. It went ok with only some minor mistakes on the first half of the course. On the second half I got a bit "bored" and decided to head back instead of trying to motivate me to run around in the cold. To bad because the terrain was really nice and the sun was shining constantly. Maybe a really long run in terrain and paths would have been better for my motivation.
Distance run: 13.07 km
Distance run: 13.07 km
Sunday Jan 4, 2009 #
Orienteering tempo 1:01:53 8.4 km (7:22 / km)
shoes: Puma Complete Trailfox II
Rank: 2/8, +0'09"
Sunes bana, -14 degrees C
Mass start together with Dryml and we were together almost the whole course. We did a stupid mistake on the 4th control and ended up taking the 5th control instead but then realized (when we didn't find the 5th control that something was terribly wrong.) our mistake and went to the correct control. Lost approx. 4'. After that I paid a little bit more attention to the map and did only a minor 20" mistake on the 4th last control but nothing more. I started off very conservatively and waited until it the long legs on the way home until I upped the pace a bit. Still not pushing hard but acceptable for calling it tempo training. I hope this bitter cold disappears soon. It is of no use at all.... Unless one should try the cross country skiing thing in Hackefors.... 300m seems a bit short, but a few 20 laps or so makes for some good training ;)
Sunes bana, -14 degrees C
Mass start together with Dryml and we were together almost the whole course. We did a stupid mistake on the 4th control and ended up taking the 5th control instead but then realized (when we didn't find the 5th control that something was terribly wrong.) our mistake and went to the correct control. Lost approx. 4'. After that I paid a little bit more attention to the map and did only a minor 20" mistake on the 4th last control but nothing more. I started off very conservatively and waited until it the long legs on the way home until I upped the pace a bit. Still not pushing hard but acceptable for calling it tempo training. I hope this bitter cold disappears soon. It is of no use at all.... Unless one should try the cross country skiing thing in Hackefors.... 300m seems a bit short, but a few 20 laps or so makes for some good training ;)
Friday Jan 2, 2009 #
Running long 1:15:00 16.67 km (4:30 / km)
shoes: Asics GEL DS Trainer 12
A run around town with my brother. I was a bit tired after to little sleep, but at least the legs felt great and I had no trouble at all in cruising at a nice speed and still making this a very social run. Some training buddies that would like to do some intervals would be nice though...
Thursday Jan 1, 2009 #
Note
(rest day)
The first day of the new year. My promise for the new year is to try to stay well and not get sick all the time. Since I managed to get sick as soon as I had to meet the family over Christmas I will try to take it a bit easy the first week of the new year! Happy new year everybody!