Training Archive: ArlaharenIn the 7 days ending 2008-06-29:
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| M | T | W | H | F | S | S | ||||||||
Saturday Jun 28 | ||
| Orienteering warm up/down 34:00 [3]8 km (4:15 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Varm up 18' and 8' between the orienteering loops and then 8' to get back to the car. | ||
| Orienteering intervals 23:24 [3]4.5 km (5:12 / km) | |
| 2 x 2-2.5 km loops
Ran as quickly as I could but still kept in contact with the map and tried to read everything. In the area of my loops the only color used by the mapper was brown. Incredibly nice terrain but since the contours was only 2.5 m it was really tricky reading the height differences. Made 2-3 minor mistakes where I lost my heading slightly and made 5-15" mistakes so no biggies. Speed was also quite nice and I finished the training quite pleased. Definitely worth the trip! My splits (2.06 km) 1'01" 1'11" 1'18" 1'29" 1'23" 0'39" 1'53" 1'17" tot 10'12" => 4'59"/km My splits (2.44 km) 1'07" 2'09" 1'29" 1'36" 1'28" 1'26" 1'27" 1'13" 1'18" tot 13'12" => 5'24"/km | ||
Thursday Jun 26 | ||
| Running 45:00 [3]8 km (5:38 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Warm up and down to and from Landeryd. | ||
| Orienteering tempo 23:00 [4]*** 3.2 km (7:11 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Short/Sprint distance orienteering on an old map (1997) just by Landeryd golf course. The terrain had changed quite a lot and you had to have a bit of imagination sometimes to dechiffer the mappers work. The scale was something in between 10k and 15k and made me very confused in the beginning and I made a huge mistake on 2nd. After that ok orienteering but missed out inside the ring. The running was a bit hindered by a lot of ruble on the ground and also quite stony on the hills. And of course this being summer and all, quite thick undergrowth in the semi open areas and lowland forest parts. Felt quite tired and could not quite push as hard as I would have wanted to.
My splits: 0'47" 2'49" 2'48" 0'56" 3'50" 0'52" 1'11" 1'39" 0'22" 2'54" 3'22" 0'27" 1'04" | ||
| C • Not good 3 | ||
Wednesday Jun 25 | ||
| Strength warm up/down 5:00 [3] | |
| Strength 16:00 [5] | |
| 30" x 10 exercises x 3 laps
Core-strength exercises. Today was planned as a rest day, but I just thought what harm could little strength training do... ;) | ||
Tuesday Jun 24 | ||
| Running warm up/down 18:00 [3]3 km (6:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| 7 min varmup and 11 min warm-down. | ||
| Running forest tempo 38:59 [5]10 km (3:54 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| 2 x Martins bana
Got to the start a bit late and wasn't properly warmed up, but got some good sparring on the first 6' by Mr K. After that it was a solo race. Got a bit tired after 25 min but recuperated after 30 min and could push hard the last 9 min. Felt a lot of blood taste in my mouth afterwards. I have a small problem that my stomach doesn't quite like me going full speed. Got some problems after some 30 min, but no big problem. Great to set a personal best after all! (It was a quite dry course so no problems with that.) Laptimes: 19'33", 19'25" | ||
Monday Jun 23 | ||
| Running warm up/down 26:00 [3]5.1 km (5:06 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| 15' varm up and 10' down. | ||
| Strength 16:00 [5] | |
| shoes: Asics GEL Nimbus VIII | ||
| 30"x10 exercises x 3 laps
Crossfit inspired core-strength training with Jakob on the fields near the Valla-backarna. Still incredible tired afterwards... Must keep this up now.... 30"+30" The bålkrysset at the end as an bonus :) | ||