Training Archive: ArlaharenIn the 7 days ending 2008-08-03:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Aug 3 | ||
| Running warm up/down 5:00 [3] | |
| shoes: Asics GEL Dirt Dog #4 | ||
| A bit on the short side... | ||
| Orienteering race 2:13:27 [4] **** 20 km (6:40 / km) | |
| shoes: Asics GEL Dirt Dog #4 | ||
| Rank: disq./67
Swedish Championship, Ultra long distance, 26 km Felt really tired the first km, but then got into the race. Had some big problems keeping up with the others in the forest because of huge amounts of stone. In the marshes and on the bare rock areas I had no problem following the others. Made some good solid orientering on the second half of the first 10k loop and passed the competition area as 2nd after Henrik Jansson. On the second loop I decided to take my own route to the first control instead of following the rest of the small group I was with. I lost one minute on that route choice and never got contact with them again. On longer leg on the way back I felt a small tendency towards cramps in my left calf and it got worse during the last 3 km. I had to slow down a bit and I also made a bad route choice on the way back and lost another 30"-45" in the end of the 2nd loop and passed the competition center as number 15 about 4 min after the leading group. I was hoping that the first two loops would have been around 11 km each and I was only 3.5-4 km from the goal, but I was so wrong! The last loop was around 6 km and I then decided to spare myself and my calves the pain of doing another 40 min in the forest. A bit sad that I couldn't complete the course but also quite pleased with my effort. Maybe I will give this competition another go next year! | ||
Friday Aug 1 | ||
| Running long 1:18:00 [3] 16.66 km (4:41 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| An easy sightseeing loop with Hannu who is visiting and helping out at the 43-relay tomorrow. | ||
| Strength 1:00 [3] | |
| shoes: Asics GEL DS Trainer 12 | ||
| Pushups
32 | ||
Wednesday Jul 30 | ||
| Running 28:00 [3] 5.6 km (5:00 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| An easy run with my brother. Hadn't really planned on doing any training today, but what the heck! | ||
| Strength 6:00 [4] | |
| shoes: Asics GEL DS Trainer 12 | ||
| Pushups
15, 15, 12, 12, 25 120" of rest between sets | ||
Tuesday Jul 29 | ||
| Running long 45:00 [3] 9.5 km (4:44 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| Jog down town and along the river up to the lock in Tannefors where we did the interval training. 27'
Jog back home through the hospital area. 18' | ||
| C • Matte 2 | ||
| Strength 6:00 [4] | |
| shoes: Asics GEL DS Trainer 12 | ||
| pushups
16, 13, 11, 11, 18 90" rest between sets | ||
| Running intervals 8:00 [4] 2.35 km (3:24 / km) | |
| shoes: Asics GEL DS Trainer 12 | ||
| (60" + 30" rest) x 8
Tried to run with good posture and not push fully. Felt really well and I even got Dryml to push really hard on his last interval (he did 15). | ||
Monday Jul 28 | ||
| Running warm up/down 38:00 [3] 8 km (4:45 / km) | |
| shoes: Asics GEL Dirt Dog #4 | ||
| 30 min before the race and then 8 min after. | ||
| Orienteering race 29:47 [5] **** 5.11 km (5:50 / km) | |
| spiked:15/16c shoes: Asics GEL Dirt Dog #4 | ||
| Rank: 1/20, -1'11"
OK Hällens 3-days, day 1 Nice detailed terrain. Tried to practice running in the forest whilst reading the map and staying focused. Made an almost perfect race except for a 15" mistake on the 6th control. Had some real problems finding the controls though even though I ran right into the control object. So I got no real flow in the orienteering. First I was a bit disappointed with the race but afterwards it feels like a solid race and I succeded in following my plan. Running felt easy and I only felt limited by the somewhat stony terrain. Results and splits: http://www.obasen.nu/winsplits/online/sv/default.a... | ||