Training Log Archive: ArlaharenIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Running long 47:00 [3] 10.0 km (4:42 / km)
shoes: Asics GEL DS Trainer 12
Was supposed to run intervals tonight, but after a stressful day at work and a late arrival to the training I decided that I wasn't up for any intervals. Jogged the 10k track just to get some fresh air and some time to sort my mind up
Monday Mar 30, 2009 #
Strength 50:00 [4]
shoes: Kilkenny XC
Rockgympa
Core strength training, nice stuff...
Core strength training, nice stuff...
Sunday Mar 29, 2009 #
Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Asics GEL Dirt Dog #4
Orienteering race 49:26 [4] *** 8.08 km (6:07 / km)
spiked:13/15c shoes: Asics GEL Dirt Dog #4
Kolmårdskavlen, leg 5/5
The team ran well on the first 4 legs and I could head out in position 8. I was feeling a bit rusty in my orienteering and decided from the beginning to run nice and slow and just try to take each control at a time and not get stressed out by other runners. Denseln with Oleksander Starov on the last leg caught up with me at the third control after a minor mistake on my second control and we saw each other until the 5th control. I got a slight lead on him at the punch of the 5th control and after that I didn't see him until after the race. I only hesitated on the way to the 13th control but other than that hardly no mistakes at all. So in total maybe 45" on 2nd and some 20-30" on the way to 13th so a good race technically but slow.
The team ran well on the first 4 legs and I could head out in position 8. I was feeling a bit rusty in my orienteering and decided from the beginning to run nice and slow and just try to take each control at a time and not get stressed out by other runners. Denseln with Oleksander Starov on the last leg caught up with me at the third control after a minor mistake on my second control and we saw each other until the 5th control. I got a slight lead on him at the punch of the 5th control and after that I didn't see him until after the race. I only hesitated on the way to the 13th control but other than that hardly no mistakes at all. So in total maybe 45" on 2nd and some 20-30" on the way to 13th so a good race technically but slow.
Saturday Mar 28, 2009 #
Note
(rest day)
Race tomorrow so I decided to take a day off
Friday Mar 27, 2009 #
Running tempo 1:01:00 14.0 km (4:21 / km)
shoes: Asics DS Trainer 13
The weather was really shitty so I convinced Martinsson to tag along to CH and do some tempo training on the treadmill. Dryml came as well so there was a real running fest in the gym. Started out nice on 18km/h the first minutes but then had to lower it down to 17 through 17.5. Then upped the speed after some 10-15' to 17.5 and kept that speed until the last 3' when I upped it again to 18.
Felt really nice afterwards.
Felt really nice afterwards.
Thursday Mar 26, 2009 #
Running long 1:22:00 [3] 16.4 km (5:00 / km)
shoes: Asics GEL DS Trainer 12
A run out on the old military area with my brother. Had to meet up with friend afterwards so I didn't have that much time so I had to cut it short.
Wednesday Mar 25, 2009 #
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Puma Complete Trailfox II
Orienteering race 50:04 [4] *** 8.12 km (6:10 / km)
spiked:15/15c shoes: Puma Complete Trailfox II
Rank: 2/11, +1'56"
Club championship in night orienteering in Vrinneviskogen
I started off going safe and trying to not make any mistakes. It all went according to plan until I couldn't find 3rd. I was actually standing on the correct control location, but the reflective control marker was lying down on the ground and not hanging from anything. I went up the hill again and then a bit towards the west and then on the way back up the hill I spotted the reflective material from 50 m away. Gah! That control pretty much ruined my race. I didn't make any mistakes on the controls only a few minor route problems but nothing larger than 30". Nice terrain even though there were quite a lot of paths. AB once again showed his great orienteering technique and picked all the controls without mistakes.
Results:
http://www.lok.se/index.php?page=977
Club championship in night orienteering in Vrinneviskogen
I started off going safe and trying to not make any mistakes. It all went according to plan until I couldn't find 3rd. I was actually standing on the correct control location, but the reflective control marker was lying down on the ground and not hanging from anything. I went up the hill again and then a bit towards the west and then on the way back up the hill I spotted the reflective material from 50 m away. Gah! That control pretty much ruined my race. I didn't make any mistakes on the controls only a few minor route problems but nothing larger than 30". Nice terrain even though there were quite a lot of paths. AB once again showed his great orienteering technique and picked all the controls without mistakes.
Results:
http://www.lok.se/index.php?page=977
Tuesday Mar 24, 2009 #
Running 57:00 [3] 12.0 km (4:45 / km)
shoes: Asics GEL DS Trainer 12
Was feeling quite stressed out about all this house buying business, selling apartment and more than enough to do at work so I decided to head out on some running. Went around in town on some fairly non slippery surfaces. Fast start slower in the end.
Monday Mar 23, 2009 #
Note
(rest day)
Instead of training I decided to buy a house. Now all of a sudden I need to find a really big pile of money so I can pay for it... Anyone in need of an apartment?
Sunday Mar 22, 2009 #
Note
(rest day)
When I woke up I could feel in my muscles that I had been doing something out of the ordinary yesterday. I then decided to hit the slopes instead and went alpine skiing for this day. Quite foggy but all the slopes were open so really nice!
Saturday Mar 21, 2009 #
X-Country skiing long 1:00:00 [3] 15.0 km (4:00 / km)
ahr:140
Went up to Björnen and skied the 15 km track. The weather was really nice!
The track was really icy and the friction was minimal at best so I had some problems when trying to ski uphill. So most of the time I had to resort to using my tiny arms.
The track was really icy and the friction was minimal at best so I had some problems when trying to ski uphill. So most of the time I had to resort to using my tiny arms.
X-Country skiing 58:00 [3] 15.0 km (3:52 / km)
ahr:141
Went back in the afternoon to Björnen and went round the same track. The weather was still very nice and the little friction that could have been found during the morning was now all gone. The sun baked track was now slippery as hell and there was no friction at all. So I used my arms and when the track was a little bit uphill a resorted to skating. I tried to push a little bit harder and actually got a 2 min faster time :)
Really fun going X-Country since it was more than 2 years ago since the last time. But I really need to work on my "valla"-skills to get some better skies. I think "glue" och tape would have been the only wax that could have given any traction today and I had neither :(
Really fun going X-Country since it was more than 2 years ago since the last time. But I really need to work on my "valla"-skills to get some better skies. I think "glue" och tape would have been the only wax that could have given any traction today and I had neither :(
Note
Dagens "Jag mötte Lassie": Artisten Petter mobilblottar sig på raden framför mig på skidbussen hem från Björnen på förmiddagen.
På eftermiddagen står Petter utanför vårt hotell och deklarer att han ska lämna in sina skidor för slipning och vallning på Åre Skidcenter. Så det så!
På eftermiddagen står Petter utanför vårt hotell och deklarer att han ska lämna in sina skidor för slipning och vallning på Åre Skidcenter. Så det så!
Friday Mar 20, 2009 #
Note
(rest day)
After a long day on a snow mobile going around the swedish outback I was really tired. I decided to hit the after ski instead and then some food and more at Bygget.
Thursday Mar 19, 2009 #
Running hills 1:28:00 10.8 km (8:09 / km) +740m 6:04 / km
ahr:134 shoes: Puma Complete Trailfox II
Ran up the Åreskutan, well not quite to the top but atleast 700+ m. Almost reached 1100 meters so there were still some 300 m to go. The snow was quite slippery and not that hard so just running flat was quite tiresome. I had Jonas Roth with me so I waited a bit for him also. 1h then we had to turn back down partly because of fading daylight but also a dinner reservation that we didn't want to miss.
The setting sun was a fantastic setting for our first post conference day in Åre. :)
The setting sun was a fantastic setting for our first post conference day in Åre. :)
Wednesday Mar 18, 2009 #
Running 46:32 [3] 8.46 km (5:30 / km)
shoes: Asics GEL DS Trainer 12
Took a short run before I had to catch the train to Åre.
Tuesday Mar 17, 2009 #
Running warm up/down 35:15 [3] 6.2 km (5:41 / km)
shoes: Asics GEL Magic Racer IV
To and from test course in Hjulsbro
Running race 22:00 [5] 6.3 km (3:30 / km)
ahr:170 max:176 shoes: Asics GEL Magic Racer IV
Test race in Hjulsbro
Felt really awful on the warm up and decided to go easy in the beginning and let the pulse decide my pace. During the first quarter of the race my pulse was going totally bananas and I registered an all time high of 187(!). I'm not sure if that is correct or not, but It might have something to do with me feeling really strange. (May be an adrenaline rush?!?) After the first quarter everything settled down and I could maintain a steady pulse just above my LT, 167-174. On the second lap I tried to up the pulse somewhat knowing that one has to crank it up to maintain speed and it seemed to work! I have never had two lap with such a small time difference (less than one second). I had to push hard in the last uphill section of the lap but it felt quite good afterwards. I think I could have pushed overall a little bit harder on the last lap and gotten a better time.
Before start I was very worried that Dryml would beat me in a sprint towards the finish, but I passed him already on the first lap and he never got close to any sprint finish so that felt good, but on the other hand I think my time would have been a little bit better if he could have been there right behind me on the second lap.
Felt really awful on the warm up and decided to go easy in the beginning and let the pulse decide my pace. During the first quarter of the race my pulse was going totally bananas and I registered an all time high of 187(!). I'm not sure if that is correct or not, but It might have something to do with me feeling really strange. (May be an adrenaline rush?!?) After the first quarter everything settled down and I could maintain a steady pulse just above my LT, 167-174. On the second lap I tried to up the pulse somewhat knowing that one has to crank it up to maintain speed and it seemed to work! I have never had two lap with such a small time difference (less than one second). I had to push hard in the last uphill section of the lap but it felt quite good afterwards. I think I could have pushed overall a little bit harder on the last lap and gotten a better time.
Before start I was very worried that Dryml would beat me in a sprint towards the finish, but I passed him already on the first lap and he never got close to any sprint finish so that felt good, but on the other hand I think my time would have been a little bit better if he could have been there right behind me on the second lap.
Monday Mar 16, 2009 #
Note
(rest day)
Felt a bit tired from sleeping badly the last nights so I took the day off from training and instead started packing for my trip to Åre.
Sunday Mar 15, 2009 #
Orienteering race 1:42:51 [4] *** 17.0 km (6:03 / km)
ahr:162 max:184 spiked:14/16c shoes: Inov8 - Roclite 285
Rank: 3/9, +2'03"
Ultra long distance club championship
Was really tired from yesterdays training and also from going to Jake's moving in party. Got off to a slow start but after a few km's it felt easier. Then got really tired again and then when Goth and I lost contact with Panchenko and Martinsson I got some fighting spirit again and decided to beat Goth. I tried with a few controls left but ended up doing 1' on the next control. I then took a different route choice compared to Goth to try to close in on the gap between us and got the control at the same time as he did. Stayed behind until he made a small mistake on second last and then sprinted towards the last control. I then realized he wasn't chasing me and slowed down and ran comfortably to the finish. Nice to come out strong in the head to head match with him, but still have a long way to go before I can keep up with Martinsson.
Note: Choice of shoes today was really awful. Should have chosen a pair with spikes. Fell twice really hard and lost both time and energy.
Distance run according to gps: 19.73 km
Ultra long distance club championship
Was really tired from yesterdays training and also from going to Jake's moving in party. Got off to a slow start but after a few km's it felt easier. Then got really tired again and then when Goth and I lost contact with Panchenko and Martinsson I got some fighting spirit again and decided to beat Goth. I tried with a few controls left but ended up doing 1' on the next control. I then took a different route choice compared to Goth to try to close in on the gap between us and got the control at the same time as he did. Stayed behind until he made a small mistake on second last and then sprinted towards the last control. I then realized he wasn't chasing me and slowed down and ran comfortably to the finish. Nice to come out strong in the head to head match with him, but still have a long way to go before I can keep up with Martinsson.
Note: Choice of shoes today was really awful. Should have chosen a pair with spikes. Fell twice really hard and lost both time and energy.
Distance run according to gps: 19.73 km
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 - Roclite 285
Warm to the starting place
Saturday Mar 14, 2009 #
Orienteering race 16:30 [5] ** 3.5 km (4:43 / km)
ahr:169 max:177 spiked:10/12c shoes: Asics GEL DS Trainer 12
Rank: 4/30, +1'01"
LOK Sprint Cup, Campus Valla
Was ridiculously tired from the training in the morning and the lunch was almost still in the throat. I pushed as hard as I could but nothing happened. Managed to make a 5" mistake on the last control and also on the finish. Should have checked out the finish before I headed out, but forgot about it.
Erik (and Artem) ruled the day and had almost a 1' gap down to third and fourth person (Dryml and me).
Results:
http://lok.se/index.php?page=963
LOK Sprint Cup, Campus Valla
Was ridiculously tired from the training in the morning and the lunch was almost still in the throat. I pushed as hard as I could but nothing happened. Managed to make a 5" mistake on the last control and also on the finish. Should have checked out the finish before I headed out, but forgot about it.
Erik (and Artem) ruled the day and had almost a 1' gap down to third and fourth person (Dryml and me).
Results:
http://lok.se/index.php?page=963
Running warm up/down 19:00 [2] 3.6 km (5:17 / km)
shoes: Asics GEL DS Trainer 12
Jog before and after the sprint.
Running trail/forest long 1:54:11 [3] 13.8 km (8:16 / km)
ahr:143 max:175 shoes: Puma Complete Trailfox II
An easier orienteering course from Petersburg in Söderköping. Ran a course with 30+ controls that went up and down the hills until you got really tired. The gps logged 1250 m of climb but I think that is quite and overrated number.
Friday Mar 13, 2009 #
Note
(rest day)
Took a day off. If everything goes according to plan I will do 2 sessions tomorrow and one on sunday.
Thursday Mar 12, 2009 #
Running 1:22:00 [3] 15.87 km (5:10 / km)
shoes: Puma Complete Trailfox II
Slow and nice training with my brother and Martinsson... We got some nice good info on the new training clothes that will be available for order soon. Sounds like really good stuff... and I am really needing some new training eq. ;)
Wednesday Mar 11, 2009 #
Running 36:25 [3] 7.28 km (5:00 / km)
shoes: Asics GEL DS Trainer 12
Lunch training in the snow and sunshine. It gets incredible bright when everything is white all around you.
Managed to slip on some stairs on my way back home. Got some nice bruises now on my buttocks and left ankle. :(
I still felt quite tired, but atleast it's going in the right direction :)
Managed to slip on some stairs on my way back home. Got some nice bruises now on my buttocks and left ankle. :(
I still felt quite tired, but atleast it's going in the right direction :)
Tuesday Mar 10, 2009 #
Note
(rest day)
Just to be on the safe side a took one more day of rest.
Monday Mar 9, 2009 #
Note
(rest day)
Felt really tired and beat so I skipped training.
Sunday Mar 8, 2009 #
Orienteering long 59:47 7.9 km (7:34 / km)
ahr:150 max:181 shoes: Puma Complete Trailfox II
Oringen training in Olstorp.
Felt really tired before I started and it didn't feel a tiny little bit better after the first kilometer. It got progressively worse and I had trouble enjoying the otherwise quite nice terrain and sometimes tricky orienteering.
Note: Felt tired and caughed a bit during the evening :(
Felt really tired before I started and it didn't feel a tiny little bit better after the first kilometer. It got progressively worse and I had trouble enjoying the otherwise quite nice terrain and sometimes tricky orienteering.
Note: Felt tired and caughed a bit during the evening :(
Saturday Mar 7, 2009 #
Running long 55:00 13.5 km (4:04 / km)
ahr:149 shoes: Asics GEL DS Trainer 12
Took a boring run by myself around y-ring. Felt really tired in the beginning but it felt better after 30 minutes or so. Pushed just a little bit the last 10 min and it felt quite ok.
Thursday Mar 5, 2009 #
Running trail/forest intervals 1:02:43 11.1 km (5:39 / km)
ahr:145 max:175 shoes: Puma Complete Trailfox II
(approx 3'30" + 1'15" rest) x 6
Ran forest intervals south of Vidingsjö around the usual hill. My calves felt awful and I could hardly run on the way back after the interval session. Ptr still got the record even though I think the course was a little bit faster today. Just some snow on the hill climbs and on the north side of the hill.
My times:
3'33", 3'27", 3'26", 3'27", 3'26", 3'24", avg HR 168 bpm
Ran forest intervals south of Vidingsjö around the usual hill. My calves felt awful and I could hardly run on the way back after the interval session. Ptr still got the record even though I think the course was a little bit faster today. Just some snow on the hill climbs and on the north side of the hill.
My times:
3'33", 3'27", 3'26", 3'27", 3'26", 3'24", avg HR 168 bpm
Wednesday Mar 4, 2009 #
Running tempo 53:09 13.3 km (4:00 / km)
ahr:166 max:168 shoes: Asics DS Trainer 13
Lunch training at Campushallen. Ran lactate threshold training together with Ptr. Warm up until I reached lactate threshold (165 bpm) and then kept that pulse in 30'. Started at 18km/h and then gradually had to lower the speed down to just under 17. Average speed during the 30 min was maybe around 17.4 km/h.
Tuesday Mar 3, 2009 #
Running long 1:24:00 [3] 16.47 km (5:06 / km)
shoes: Asics GEL DS Trainer 12
Easy run with my brother to get some circulation in the muscles... hope they feel alright tomorrow for some speedier session.
Monday Mar 2, 2009 #
Strength 35:00 [3]
shoes: Kilkenny XC
Core strength training in Bäcksskolan
Pain pain and pain... Did the same exercises saturday and today I felt strong as an old lady.... My calves was still hurting a bit and my stomach was surprisingly also hurting from saturdays training, wtf!
Bah!
Pain pain and pain... Did the same exercises saturday and today I felt strong as an old lady.... My calves was still hurting a bit and my stomach was surprisingly also hurting from saturdays training, wtf!
Bah!
Sunday Mar 1, 2009 #
Orienteering tempo 1:00:31 ** 12.0 km (5:03 / km)
ahr:157 max:165 spiked:10/11c shoes: Puma Complete Trailfox II
Oringen-training in Ryd-Valla
I have such incredible pain in my calves since the track training on friday. Instead of staying at home I decided that some easy running would do the trick so I made a short break in watching the Vasaloppet and headed out for a short run. The paths were really icy and with running shoes the traction was minimal. I ran in the comfort zone the whole time and just tried to stay in control of the orienteering. I managed to make one mistake of about 2' which is totally unacceptable. I was almost dead sure the control was miplaced but afterwards I might have reconstructed where I was even though the gps-track doesn't support my theory. I guess the map isn't 100% in that area. I got home to see the exciting last 20k's of the Vasaloppet. Biffen really impressed with placing 220!
Map w route:
http://fpettersson.se/images/59.jpg
Results w splits:
http://www.ifklinkos.se/uploads/Oringen090301.htm
I have such incredible pain in my calves since the track training on friday. Instead of staying at home I decided that some easy running would do the trick so I made a short break in watching the Vasaloppet and headed out for a short run. The paths were really icy and with running shoes the traction was minimal. I ran in the comfort zone the whole time and just tried to stay in control of the orienteering. I managed to make one mistake of about 2' which is totally unacceptable. I was almost dead sure the control was miplaced but afterwards I might have reconstructed where I was even though the gps-track doesn't support my theory. I guess the map isn't 100% in that area. I got home to see the exciting last 20k's of the Vasaloppet. Biffen really impressed with placing 220!
Map w route:
http://fpettersson.se/images/59.jpg
Results w splits:
http://www.ifklinkos.se/uploads/Oringen090301.htm