Training Log Archive: ArlaharenIn the 7 days ending Aug 31, 2008:
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Sunday Aug 31, 2008 #
Running warm up/down 15:49 [3] 3.27 km (4:50 / km)
ahr:132 max:155 shoes: Asics GEL Dirt Dog #4
Orienteering race 1:06:13 [5] *** 8.86 km (7:28 / km)
ahr:162 max:175 spiked:17/21c shoes: Asics GEL Dirt Dog #4
Rank: 4/18, +2'10"
Ramunderdubbeln long distance
The terrain was nice as yesterday, but the map did not satisfy me. The print was awful and hardly readable in 1:15k in the detailed areas and I noticed afterwards that north was not quite towards the top of the map but at an angle which might explain why I ran constantly a bit of course on the longer routes :(
I got of quite ok to first but quickly got into problems with reading the fine details on the short leg to 2nd and made a 30" mistake. After that I ran in control until control 5. On the longer route to the 6th control I drifted of to the right and was forced to run some 300 meters extra and lost around 1'. I then at the control focused on finding the hill before the control which was impossible since it was only a help curve but didn't show in the terrible print. Passed the control and had to turn back and lost 1'.
Got on the wrong side of a hill towards the 7th control and got a bit nervous and lost 30".
On the way to the 8th control I first was thinking about the road but decided that it should be faster straight through and headed off. It felt like I was drifting off to the left and I decided to turn back into the correct heading. This was way wrong and I stopped dead when I saw a house and a road. After some contemplation I found myself and got the control. 2' got lost in my attempt to take the fastest route choice. Better safe than sorry next time :(
The next legs went ok and I was starting to get frustrated with the fact that the course setter constantly used misleading areas as a straight ahead route choice when one should have used a road or field around.
Really didn't make any mistakes on the last half of the course. Just ran through the course...
Running felt a lot easier than yesterday and I hope some nice interval training during next week will do the trick :)
Results:
http://www.obasen.nu/winsplits/online/sv/default.a...
Map with route:
http://fpettersson.se/index.php?id=40
Ramunderdubbeln long distance
The terrain was nice as yesterday, but the map did not satisfy me. The print was awful and hardly readable in 1:15k in the detailed areas and I noticed afterwards that north was not quite towards the top of the map but at an angle which might explain why I ran constantly a bit of course on the longer routes :(
I got of quite ok to first but quickly got into problems with reading the fine details on the short leg to 2nd and made a 30" mistake. After that I ran in control until control 5. On the longer route to the 6th control I drifted of to the right and was forced to run some 300 meters extra and lost around 1'. I then at the control focused on finding the hill before the control which was impossible since it was only a help curve but didn't show in the terrible print. Passed the control and had to turn back and lost 1'.
Got on the wrong side of a hill towards the 7th control and got a bit nervous and lost 30".
On the way to the 8th control I first was thinking about the road but decided that it should be faster straight through and headed off. It felt like I was drifting off to the left and I decided to turn back into the correct heading. This was way wrong and I stopped dead when I saw a house and a road. After some contemplation I found myself and got the control. 2' got lost in my attempt to take the fastest route choice. Better safe than sorry next time :(
The next legs went ok and I was starting to get frustrated with the fact that the course setter constantly used misleading areas as a straight ahead route choice when one should have used a road or field around.
Really didn't make any mistakes on the last half of the course. Just ran through the course...
Running felt a lot easier than yesterday and I hope some nice interval training during next week will do the trick :)
Results:
http://www.obasen.nu/winsplits/online/sv/default.a...
Map with route:
http://fpettersson.se/index.php?id=40
Saturday Aug 30, 2008 #
Running warm up/down 10:00 [3] 1.59 km (6:17 / km)
shoes: Asics GEL Dirt Dog #4
Orienteering race 32:52 [3] 4.99 km (6:35 / km)
ahr:169 max:178 shoes: Asics GEL Dirt Dog #4
Rank: 3/39, +3'27"
Ramunderträffen middle distance
Tried to get into the orientering right from start but made some initial mistakes and made two bad route choices. Only minor mistakes inside the rings and I'm quite satisfied with the overall orientering. Need to do some speed training for right now everything is just like syrup :(
Results:
http://www.obasen.nu/winsplits/online/sv/default.a...
Map with route:
http://fpettersson.se/index.php?id=39
Ramunderträffen middle distance
Tried to get into the orientering right from start but made some initial mistakes and made two bad route choices. Only minor mistakes inside the rings and I'm quite satisfied with the overall orientering. Need to do some speed training for right now everything is just like syrup :(
Results:
http://www.obasen.nu/winsplits/online/sv/default.a...
Map with route:
http://fpettersson.se/index.php?id=39
Friday Aug 29, 2008 #
Strength 7:00 [4]
pushups
40, 32, 30, 25, 20+10+5+5
60" rest
Got really tired efter the third interval. Then had to take two smaller rests in completing the last 40.
40, 32, 30, 25, 20+10+5+5
60" rest
Got really tired efter the third interval. Then had to take two smaller rests in completing the last 40.
Running long 1:08:00 [3] 14.2 km (4:47 / km)
shoes: Asics GEL Nimbus VIII
Took an nice easy run with my brother to prepare for the race tomorrow. Tried to do some stretching afterwards.
Thursday Aug 28, 2008 #
Running warm up/down 5:30 [3] 0.8 km (6:52 / km)
shoes: Asics GEL Dirt Dog #4
A little bit short.... still a bit sour in the back from mondays training... I hope it disappears before the weekend
Orienteering tempo 59:17 [4] 8.87 km (6:41 / km)
ahr:166 max:176 shoes: Asics GEL Dirt Dog #4
Technical training in Halseboda, mass start on gaffled courses (10th leg from 2005 years 43-relay.)
Started off a bit uncertain in the orienteering and depended heavily on the others around me. But after the 3rd control I had got a good grip of orienteering again and I could start making my own decisions. A trio consisting of Erik A, Per C and I had broken loose from the others and we had contact on and off for the whole course. I was trailing the others most of the time. I just didn't feel any speed at all in the legs and this training borders to an intensity 3 rating. :(
I wonder what puls values I should aim for... It feels my pulse is way up there but it does not seem that I push myself especially hard?!?
Started off a bit uncertain in the orienteering and depended heavily on the others around me. But after the 3rd control I had got a good grip of orienteering again and I could start making my own decisions. A trio consisting of Erik A, Per C and I had broken loose from the others and we had contact on and off for the whole course. I was trailing the others most of the time. I just didn't feel any speed at all in the legs and this training borders to an intensity 3 rating. :(
I wonder what puls values I should aim for... It feels my pulse is way up there but it does not seem that I push myself especially hard?!?
Strength 4:00 [3]
Pushups
40, 32, 25
60" of rest
I was aiming for 5 sets of about 30, but I was just to tired and hungry after the long trip home after the training... Hope I does better tomorrow.
40, 32, 25
60" of rest
I was aiming for 5 sets of about 30, but I was just to tired and hungry after the long trip home after the training... Hope I does better tomorrow.
Wednesday Aug 27, 2008 #
Note
(rest day)
Was planning on doing some strength training but still have stupid tremendous of pain in the muscles since monday's training. Tried doing some 15 pushups but my back did not like it at all...
Tuesday Aug 26, 2008 #
Running warm up/down 24:00 [3] 4.2 km (5:43 / km)
ahr:136 max:149 shoes: Asics GEL Nimbus VIII
pulsen gäller förnerjoggen...
Running long 30:00 [3] 6.72 km (4:28 / km)
ahr:159 max:171 shoes: Asics GEL Nimbus VIII
The others ran 45"+15" x 30... I had such bad ache since yesterday so I just tried to run a little besides the others to try to get some circulation into the legs and back... It went really slow in the beginning and a little bit better in the end.
Monday Aug 25, 2008 #
Strength 4:00 [4]
Pushups
10 x 4 as warn up with 45-60" of rest in between
Maxtest 49 good ones
10 x 4 as warn up with 45-60" of rest in between
Maxtest 49 good ones
Strength 40:00 [4]
ahr:147 max:168
(45" x 10) x 4
15" of rest + 45" between each loop
Core strength training exercises in Bäcksskolan. Felt quite ok the first 2 loops then I started to get some bad headache. The last 3 exercises on the last loop made me all dizzy and I had to abort some 10-15" before they ended.
The pushups section:
38, 30, 30, 30
On the first loop I made as many as I could manage on 45" after that I limitet the number so that I could sustain the same amount 3 more times. The last 5 on the last set was really tough.
15" of rest + 45" between each loop
Core strength training exercises in Bäcksskolan. Felt quite ok the first 2 loops then I started to get some bad headache. The last 3 exercises on the last loop made me all dizzy and I had to abort some 10-15" before they ended.
The pushups section:
38, 30, 30, 30
On the first loop I made as many as I could manage on 45" after that I limitet the number so that I could sustain the same amount 3 more times. The last 5 on the last set was really tough.
Running warm up/down 14:58 [3] 3.66 km (4:05 / km)
ahr:152 max:161 shoes: Asics GEL DS Trainer 12
Jogged to Bäcksskolan. Felt quite relaxed and got some nice speed without effort.
Running warm up/down 18:32 [3] 3.66 km (5:04 / km)
ahr:148 max:161 shoes: Asics GEL DS Trainer 12
Jogged home from Bäcksskolan. This time quite tired. Just wanted to get home...