Training Log Archive: Arlaharen

Core strength training in Bäcksskolan
Completed 3 laps this time. Felt a bit stronger today ;)

Rank: 2/7, +2'27"
Östgötakavlen, leg 4
Started good on the first control, but then got problems when attacking 2nd and ended up a bit to far right and lost 20". The 3rd control was dead easy but getting there turned out to be a problem. Went to far left but thought I was on the right of the control and all of a sudden I was standing on a dirt road 150 m from the control. Damn! There was an obvious lack of concentration and I had to take the next control without mistake. But, the 4th control was the biggest mess of them all. Went just above the control (2-3 m) and stopped at a cliff and turned back. Went to the same stone as last time but still no depression and control below it. Went further back towards the 3rd control and verified my last position at the rock. Back again and there is the control just below the rock :( Lost at least 2' on this control.

After the 4th control everything went smoothly except a small mistake when leaving second last control. But no biggie.

I feel there is a lot missing physical, but still orienteering is very fun and even though I'm not training much I can appreciate cruising around the course.

before the race.. nothing afterwards.

Lunch run down to the old 3 km track on the old military exercise field. Tried to get some speed into the session and kept just over 4 min/km so it was quite ok. It also felt really nice in the body so I will try some intervals on friday.

Core strength training (Rockgympa) in Bäcksskolan
Ptr led this amazingly good training. I'm looking forward to some really sore muscles tomorrow.

In conjunction with the core strength training.

Nice run with Juhan down to Hjulsbro and Hackefors and down up through Golden Gate on the way back. It felt nice and ok until my stomach decided that it was time so slow down. Eventually got back home even if I had to drop the speed down to almost walking during the last 10'.

Warm up with brother...

Training close to Edhaga south of the lake Rosenkälla
I did not have the highest of hopes for the terrain, but my expectations where brutally slaughtered. Such a waste of time. The map was from the other century and the vegetation was very lush and almost impenetrable. I made a huge (almost 10') mistake on the second control where the map was really out of date on the route and also the control by itself was mis-mapped. After that nice start of the training it was just a matter of getting to the finish. Made a few more mistakes but eventually jogged into the finish.

C • Tack för det... 2

Lunch time run to Valla and two laps on the 2.5k track and back. Managed to get some company by Jonas. It felt a lot easier the second lap so it is going the right direction.

Feeling a little bit sore from yesterdays training... much needed

A quite pleasant feeling :)

Jog to Bäcksskolan and back home again. Felt really slow and tired on my way back...

Core strength exercises in Bäcksskolan. 2.5 laps

My plan was to go to the club training but due to building going a bit slower than my plan I had no time to go training.

Ran from Nygatan to Rydsskogen and back

1 x 2.5 km
Tried to do one lap one the 2.5 km track in Rydsskogen at lactate threshold speed. I failed.

The pulse had no intention at all in staying around 165. I didn't feel any lactate instead I was just out of breath. I guess I am in pretty bad shape since the time wasn't that spectacular.

I think I need to do this again.... and again and again ;)

Öppen 8, rank: 2/27, +4'13"
Stjärnorpssprinten
Was not sure wether I would stay well or get sick after our flight back home so I decided not to enter myself into the more competitive M21 class. Instead I opted for doing my own race in Open class. It turns out to be the same course as M21 so I got the chance to whip some butts! (yes, I am thinking about Erik, Ptr and Jac)

Since I reckoned my speed would be low to outright super slow I tried to focus on orienteering correctly. It worked quite alright with just an small hesitation and a bit to high up on first but no real mistake and only a minor (15-20") mistake on the 8th control and a proper (30"+) mistake on 10th control. I got accompanied by Emil Kalered (and some guy from Tisaren) from the 4th control and I didn't wan't to influence the real competition so I backed off from the 12th control to the finish. The decrease in speed was not huge but maybe 30" in total. Emil who took the lead after I stopped orienteered well and managed the last controls without major mistakes. He pulled way to much left (+15") to the 13th control and also ran right over the hill (+15") to the 14th control.

Overall a very pleasant experience. The weather was great, not to warm but still sunny, and a bunch of nice people made the evening really a great time. I might just keep doing this sport a few more years ;)

Results:
http://www.ssk-orientering.se/Strtidsprinten09.htm

A bit of a mixed run with my brother in the beginning and end bicycle roads and in the middle paths out in the forest. First training in nearly 2 months... It felt....