Training Log Archive: Arlaharen

AB-pass
Started off with a 10k run together with Ptr. Felt ok and we had a nice time ;)

Sunes bana
Rank: 1/10, -4'05"
Mass start together with Ptr and X10. Started defensively the first 2 controls behind Ptr who pushed hard (at least for me). Then when he made a small mistake I took command and pushed towards the 4th control. I made a mistake on the 4th control and thought that Ptr got it before me and pushed hard towards 5th. I made a small mistake on 5th as well and on the way 8 th control I took a really bad route choice and started to get really worried if I was able to catch up with him at all. Finished ok and realilzed that Ptr was 5 min after me =)

My splits:
1. 4'02"
2. 2'28"
3. 4'38"
4. 4'14"
5. 5'32"
6. 2'25"
7. 3'02"
8. 5'55"
9. 1'50"
10. 2'00"
11. 2'21"
12. 3'08"
13. 2'17"
14. 2'21"
15. 5'00"
F. 1'44"

Results:
http://lok.se/index.php?page=886

jog back to the club house

To sum this week up I must say that it was a really successful week. I managed to stay reasonable fresh during all the trainings and also got a really nice weekend with longer runs combined with tempo parts.

C • Lots of it.. 3

Jog down to the start of the LSC1 race in Lambohov

LSC1
Rank: 1/19, -0'12"
Tried to stay focused to whole time and avoid mistakes. Only really made one mistake (10") and some minor hesitation on some legs. The map was not of sprint norm but ordinary orienteering map which made some route choices hard to evaluate. Overall a good race and the body responded well after a proper warm up.

Results:
http://lok.se/index.php?page=885

Map with route:
http://lok.se/events/2009/lsc/lsc20081122herr.jpg

Went out for a proper warm-down run after the LSC1 race together with Ptr.

Pre interval warming, 3 laps with speed ups on the straights...

(200m intervals with 70" restart x 8 ) x 2
You were supposed to run 3 sets but I took it a bit easy and only ran 2 sets. I didn't want any more troubles in my calves. I also managed to use some really shitty socks which gave me a small blister under the right foot so I had to pass over one interval to adjust my sock and shoe :(

My times:
32"48, 32"20, 32"93, 32"39, 32"89, 33"27, 32"42, 32"88 avg: 32"68
32"75, 32"55, 32"53, 32"89, 32"18, 32"20, 31"76, 31"46 avg: 32"29

warm down

Core strenght training... Holgersson style

Ran the mountain bike trail in Vallaskogen. I felt tired in the beginning but after some minutes it felt easier. I wasn't pushing that hard. Just cruising in the dark forest all alone. I was hoping for some racing with some mtb riders, but I guess they are afraid of the dark so they stay home. At least i got out of the apartment and got some km in the bones.... I so desperately need to start running fast again...

C • Fel slinga 2

((45"+15" rest) x 10 + 60") x 4
Core strength exercises similar to the Bäcksskolan programme.

Got company by Josefine and ran 30 min to cool down after the strength training.

Not much of a warm up, but had to run something because I was freezing badly before the start.

Night Extreme, race 1
Rank: ?/??, + 7'?
To little warmup made me slow in the start. Long road running part to the starting point (700m) and I fell back a few meters. At the starting point I was behind Erik A and Martinsson. Decided to follow them on a more straight through route. We ended up going up a hill instead of running to the control and lost a couple of minutes directly on first. I took control to 2nd and also towards 3rd and at the 4th control Martinsson and I was in the lead of our small group. I was really annoyed by not finding any good route choice straight through and we ended up doing a route to the left of the line. This was a rather good route choice and we got the following controls ok. On the way to the 11th control I thought that we were going to far up and decided to go more on the curve. I was of course wrong and ran to far and had to go back into the same area. After a couple of minutes I had it all under control again, but I was all alone. Not good. Full speed towards the second last and no control. Felt good until I realized I was a long way from the correct area and had to go 300 m north to get into the control area. I took the control ok and took a safe route to the last control. No stress since I was ages behind the others :(

Still can't navigate during the night and my biggest problem is reading the map when it is dark and the map is 1:15k.

((45"+15") x 10) + 60") x 4
Core strength training in Bäcksskolan
Felt ok after the sickness altough still felt quite tired and weak in the back from this weekends back problem.