Training Archive: ArlaharenIn the 7 days ending 2008-07-27:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Jul 27 | ||
| Running warm up/down 24:53 [3] 5.24 km (4:45 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| Jog around Vallaskogen before the intervals and then jogging down to the Valla fields for some strength training and then back home. | ||
| Running forest intervals 9:25 [4] 2.4 km (3:55 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| Skogsrunda in Vallaskogen x 4
Ran the old forest loop in Vallaskogen. I felt really tired from the heat and almost a little bit dizzy after each interval. Maybe not the fastest loops but at least I got out into the heat and trained for a bit. My splits: 2'23", 2'21", 2'21", 2'20" | ||
| Strength 6:00 [4] | |
| Pushups
12, 12, 9, 7, 16 60" rest between sets | ||
Saturday Jul 26 | ||
| Note | |
| (rest day) | ||
| Travel back to Linköping | ||
Friday Jul 25 | ||
| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Inov8 - Roclite 285 | ||
| Orienteering race 1:38:56 [5] *** 12.2 km (8:07 / km) | |
| spiked:13/16c shoes: Inov8 - Roclite 285 | ||
| Rank: 93/134, +21'59"
O-ringen, 5-days, Dalarna Last stage and chasing start. I go out as no 57 after a tough week. I start 6" behind Patrik Karlsson Växjö OK and I get a really nice journey (Only one minor mistake where we loose 30") until the 12th control. On the 12th control we just misses the control a couple of times and after some 7' we finally get the control. We heads off to the 13th control which I manage to make a gigant mistake on and loose around 8+ minutes. I was getting really tired and misread somewhere during this long leg. After that control I just cruised the last controls to the finish. At the 11th control I was up in position 44 and in the finish and was 72nd. So quite a bad day, but some really though training! | ||
Thursday Jul 24 | ||
| Running warm up/down 10:00 [3] 2 km (5:00 / km) | |
| shoes: Inov8 - Roclite 285 | ||
| Orienteering race 40:36 [5] *** 7.2 km (5:38 / km) | |
| spiked:11/15c shoes: Inov8 - Roclite 285 | ||
| Rank: 52/144, +6'19"
O-ringen, 5-days, Dalarna Great day for racing. Oddly enough I felt quite light in the body and fast during warm up. Maybe due to the staggering view and the wonderful terrain that awaited me. I ran of really well and only made to minor mistakes (around 30" in total) and felt that I had a good race going. Only 3 controls left in the slope towards the finish. Gets a bit sloppy and looses 45" and rushes towards the next control. Instead of doing rational things a start to panic and looses 3' in a blink of an eye. Sprints to the finish in fury! This could have been a really nice day, but I lost concentration in the end. Less rocks on the ground means that I can run and read the map at the same time. It shows in the splits that I can keep up with the others on this stage. Results and splits: http://www.obasen.nu/winsplits/online/sv/default.a... | ||
Wednesday Jul 23 | ||
| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Asics GEL Dirt Dog #4 | ||
| Orienteering race 1:30:25 [5] *** 13.5 km (6:42 / km) | |
| spiked:15/18c shoes: Asics GEL Dirt Dog #4 | ||
| Rank: 36/147, +9'56"
Oringen, 5-days, Dalarna The race today starts off with a 160 meters altitude difference between starting point and first control. I get really tired from start and struggles to get even jogging speed during the course. All the rocks on the ground doesn't make things any better and I loose tons of time just running flat and downhill :( Makes around 3' of mistakes so no biggies today, but still unnecessary. | ||
Tuesday Jul 22 | ||
| Running warm up/down 15:00 [3] 2 km (7:30 / km) | |
| shoes: Asics GEL Dirt Dog #4 | ||
| Jog to start and some sprints at the starting place. No jog down :( | ||
| Orienteering race 40:20 [3] 5.3 km (7:37 / km) | |
| shoes: Asics GEL Dirt Dog #4 | ||
| Rank: 63/141
O-ringen, 5-days, Dalarna Tried to orienteer more carefully today, but ended up doing 45" on the third control. After that I ran slowly through the next 2 controls in the detailed area. Got some ok flow down to the 14th control where I once again misread and found myself looking to far down the slope. Played it safe the rest of the way and just tried to get to the finish without making any more mistakes. Results and splits: Map w route: | ||
Monday Jul 21 | ||
| Event: Oringen 2008 | ||
| Running warm up/down 15:00 [3] 2 km (7:30 / km) | |
| shoes: Inov8 - Roclite 285 | ||
| Orienteering race 1:42:55 [4] 13.3 km (7:44 / km) | |
| shoes: Inov8 - Roclite 285 | ||
| Rank: 108/140
Oringen, 5-days, Dalarna Started running and quickly found myself lost. I had big problems looking at the map while running and got no flow at all in the orienteering. Struggled hard staying in control and in the end lost a LOT of time when I got tired and made a lot of stupid mistakes. | ||