Training Archive: ArlaharenIn the 7 days ending 2008-06-08:
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| M | T | W | H | F | S | S | |||||||||
Sunday Jun 8 | ||
| Running warm up/down 10:00 [3]2 km (5:00 / km) | |
| shoes: VJ Integrator 2006 | ||
| Orienteering tempo 1:28:30 [4]11.3 km (7:50 / km) | |
| shoes: VJ Integrator 2006 | ||
| Denseln Jukola training in Södra Botorp (really stony terrain with a lot of debris on the ground and quite hilly, but quite good visibility)
Chasing start with me starting a couple of minutes behind the best. Felt really slow in the beginning and followed Markus A into some really shitty route choice to first. At least 2 min got lost just on the route choice. After that I also managed to miss first and run away into totally wrong direction to second and ended up looking on the wrong slope. Lost another 5 min on the first 2 control objects.... Hmmm I was especially motivated and this just proves that motivation is almost everything. After that I took a mental pause and just completed the course as good training. Did not make any big mistakes maybe some route choices could have been better, but who cares. I got almost 90 min in the blazing sun ;) (almost 26 degrees in the shade) At least I passed Markus and Perma later on the course. I'm getting a little worried about Jukola since I feel that my physics isn't quite where it should be in order to run a 90 min night course. | ||
Friday Jun 6 | ||
| Running warm up/down 20:00 [3]3.5 km (5:43 / km) | |
| shoes: VJ Integrator 2006 | ||
| Orienteering race 51:19 [5]8 km (6:25 / km) | |
| shoes: VJ Integrator 2006 | ||
| Rank: 2/16, +2'40"
Club championship, "long" distance in Mjölby. Started off quite good on the first couple of controls and then after half the course I started to get som digestion problems (due to an very late breakfast) and tried to compensate with spirit. The disaster was a fact. I ran without having contact with the map and made several minor mistakes on the long route to the 9 th control and from there on I made a series of mistakes. In total about 5-6' minutes of mistakes. Maybe during the circumstances it was quite ok. I was at a dinner party the night before and overslept with 1 and a half hour before the competition ;) | ||
Wednesday Jun 4 | ||
| Running warm up/down 20:00 [3]4 km (5:00 / km) | |
| shoes: Asics DS Trainer | ||
| Orienteering tempo 14:39 [5]3.1 km (4:44 / km) | |
| shoes: Asics DS Trainer | ||
| Ran the Sprint Cup competition number 3 in Valla. The real sprint was in january or something.
I started off a little bit hesitant towards first because of a lot of forbidden areas and buildings but got the control ok. Pushed hard on the following controls in the open and easy area surrounding Valla. Made a mistake on the 11th control were the vegitation was more or less WILD! I couldnt see the marsh in the grass and made a 15" mistake. If there had been a control I would have seent the control easily. I had to drop the speed into the forest controls and missed the 14th by passing the correct rock thinking "this must be too small for the map" and shortly after realising the mistake when I couldnt see any more rock and had to turn back (another 15"). Got a little of course towards 15th mainly because of "faulty" direction out of 14th due to the mistake. I got slightly the wrong direction yet again towards 16th but again no biggie. The winning time on the real Sprint Cup was 15'05", best radio control time (11th) 10'24" and best last split was 4'33". My conclusion is that in the parts that I lost time I would have made much less mistake if there had been a control to see now that the control objects were unclear. Speed seems to be quite ok, but I have no stamina to go long distance (or even middle) in high speed. My times: 1. 0'57" 2. 1'44" 3. 0'32" 4. 0'21" 5. 0'36" 6. 1'28" 7. 0'07" 8. 0'19" 9. 0'59" 10. 0'19" 11. 2'31" tot 9'56" 12. 0'36" 13. 1'20" 14. 0'47" 15. 0'40" 16. 0'55" F. 0'23" tot 14'39" split 4'43" | ||
Tuesday Jun 3 | ||
| Running warm up/down 24:00 [3]5 km (4:48 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| warm up and down including jogging the first interval. | ||
| Running intervals 16:00 [5]4.27 km (3:45 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| (4)-3-2-1-1-2-3-4 + 45" rest between intervals
Intervals on the meadows towards Rosenkälla. The usual place. Not the usual loop but a little bit different. Pushed hard on the intervals and tried to stay in the game for the full second set. Missed the first interval due to a late train :( The next time I will try to run one more set. | ||
Monday Jun 2 | ||
| Running warm up/down 5:00 [3]1 km (5:00 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| Strength 40:00 [5] | |
| shoes: Asics GEL DS Trainer 12 | ||
| core strength training. 4 laps | ||