Training Archive: ArlaharenIn the 7 days ending 2007-04-15:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Apr 15 | ||
| Running warm up/down 15:00 [3] 2.73 km (5:30 / km) | |
| shoes: Asics DS Trainer | ||
| Orienteering race 14:32 [5] **** 3.2 km (4:32 / km) | |
| spiked:15/17c shoes: Asics DS Trainer | ||
| Rank: 16/32, +1.41
Swedish Sprint Championship, Qualification race Felt directly from the start that the speed was not there. Felt really slow from the start and had no power at all. :( Made a 5" mistake at the 3rd control but otherwise no big mistakes in the beginning. At the 12th control I misread the map and started to run towards the 14th control. Realized the mistake quickly but the best route choice was already lost and I had to make a longer route around. At the control I misread the vegetation for being forbidden to pass and hesitated and then went around and lost another 10-15". All in all a made about 35" at that control. After that it was really hard to push to the finish. The qualifiying time in my heat was, 13'34". So even without the mistakes I wouldn't have reach the final. Results: http://www.obasen.nu/winsplits/online/sv/default.a... | ||
Saturday Apr 14 | ||
| Running long 45:00 [3] 9.47 km (4:45 / km) | |
| shoes: Asics DS Trainer | ||
| Nice recovery run with Oscar, Anton and Emanuel. We made a loop in the small forest close to the Hostel and made a longer loop out on the meadows. | ||
Friday Apr 13 | ||
| Orienteering race 1:33:31 [5] **** 11.41 km (8:12 / km) | |
| spiked:18/24c shoes: Asics GEL Dirt Dog #2 | ||
| Rank: 24/76, +12.48
Swedish Night Orienteering Championship. Got a good start, really tried to stay focused on the orienteering and not loose contact with the map. Felt really tired after the first loop and started by making a big mistake (2-3') on the second control on the second loop. Got of in the wrong direction to third and lost another 30". After that only minor mistakes to the finish. Quite happy with the result but my shape is not so good right now. The lower back muscles were really tired afterwards. Results: http://www.obasen.nu/winsplits/online/sv/default.a... | ||
| Running warm up/down 15:00 [3] 2.73 km (5:30 / km) | |
| shoes: Asics GEL Dirt Dog #2 | ||
Wednesday Apr 11 | ||
| Running long 30:00 [3] 5.45 km (5:30 / km) | |
| shoes: Asics GT2110 black | ||
| Lunch run in the forest. Ran very slowly and felt very tired... Must have been to little food in the morning.. | ||
| Orienteering race 13:49 [5] ** 3.2 km (4:19 / km) | |
| spiked:12/12c shoes: Asics DS Trainer | ||
| Rank: 4/15, +0'46"
Sprint training race (organized by OK Denseln) in Ryd. Made a good run but felt a bit tired. Did make on mistake on the long route to the 9th control. Maybe lost 20". Otherwise quite satisfied. Similar stability on the Swedish Champs should take me to the finals. Course length on my route was 3.9 km which gives 3'32"/km | ||
| Running warm up/down 35:00 [3] 7 km (5:00 / km) | |
| shoes: Asics DS Trainer | ||
| Warm up before the sprint training. | ||
Tuesday Apr 10 | ||
| Running intervals 15:00 [5] 4.8 km (3:07 / km) | |
| shoes: Asics GT2110 black | ||
| (90"+30")x6 + (60"+30")x6
Had a little bit of problem with the lower back and also the legs and mostly the thighs were really tired from yesterday. Skipped the last 6 (30"+30") intervals. | ||
| Running warm up/down 40:00 [3] 7.27 km (5:30 / km) | |
| shoes: Asics GT2110 black | ||
Monday Apr 9 | ||
| Orienteering race 1:32:53 [5] **** 12.3 km (7:33 / km) | |
| spiked:17/22c shoes: Asics GEL-Dirt Dog | ||
| Rank: 9/35, +9.34
Trosa skogslopp There were 10 cm of snow and -2 degrees at the time of the competition. A lot of people decided to stay home so I ended up starting as #3. Had a lot of small problems reading the contours when everything turns white and all the small marches disappeared under the snow which made orienteering even more difficult. The terrain was beautiful and it was a real shame that the snow destroyed an otherwise excellent competition. I really look forward to next year swedish champ in the neighbouring area. The speed felt quite ok throughout the race and I was not very tired at the finish. I think this was due to the snow and this affected my will to really push hard like if it had been a real "competition". Results: http://www.obasen.nu/winsplits/online/sv/default.a... | ||
| Running warm up/down 10:00 [3] 1.9 km (5:16 / km) | |
| shoes: Asics GEL-Dirt Dog | ||