Training Log Archive: Arlaharen

Skinkloppet
Went off to warm up and had to stop for a piss right before I was heading back to the start. I met all the others coming back from the warm-up and realized that they had started when I was away. No problem, 30 sec after the others I headed off and advanced forward into the field. By the 4 th control i had caught up with the first runners. We made a small mistake there and then a really shitty route choice to the 7th control. From the 8th control I was in the lead but a small mistake to the 10th control let AB into the game again. I pulled ahead towards the 12th but a sloppy reading of the control description made me do 5 sec. I looked carefully at the last control and tried to keep AB behind. I went down and took the last control and I looked to my right to see AB going in behind the wrong stone. Sprinted quite relaxed down to the finish.

The race today was more about guessing your exact time than winning. At least for most of the people. But for me It was all about the shortest time, in which I succeded ;)

Running dist: 5.41 km

Note: A new personal best in Max heart rate! 193!!! After 8 min of pushing hard to catch up with the others ;)

I managed to slip on a patch of ice and eventually got stiff as a board in my back and neck...

Reran the H20E stage 3 course from Oringen 2007 in Mjölby.
It went ok from an orienteering perspective but the controls were quite hard to find due to the 15 cm of snow that were in the terrain.

I got stiffer and stiffer during the training (from the fall during warm-up) and was merely jogging in the end.

Jog back and from CH and jog inside CH after the intervals.

((6 x 300m restart every 90") + 90" ) x 3
Intervals in CH. Planned on doing 2 sets out of 3 but the calves felt surprisingly fresh so I did 3 more. I could feel my calves protesting a bit on the last set so it was wise to call it after 3 in the last set. The second set was a bit slow on some intervals and I had to pass people that had gotten tired.

My times:
50"23, 50"61, 50"48, 51"20, 51"02, 51"51 avg 50"84
50"99, 53"33, 52"97, 51"44, 50"12, 49"84 avg 51"44
50"59, 50"93, 48"42 avg 49"98

A run out to Tallboda for the 2.5 km track and then ran on the outside of the Saab airfield down to Hackefors for the 2.5 track. Then back through town home. Nice run but felt a little bit tired the last 10-15 min.

Felt really tired later during the evening. I think it is time to try to get some god nights sleep.

Lunch training
Ran down to the bridge by the fire station and met up with Juhan. Ran along the river down to the Golden Gate bridge over to Hackefors and then back through Tannefors to the fire station. Felt really nice, a little bit tired since last nights training, but quite ok. Ran in a good pace and it felt really good to be outside in day light. I will try to keep up with training on Wednesdays from now on, and hopefully I can get Juhan to tag along. :)

Push ups
Did 20 pushups x 4 after the run. (Maybe 30"-1' of rest between the sets) I feel really week now a days when doing push ups. I think that I am starting to do the pushups deeper and that might be a reson for feeling weaker than before.

Testrundan i Hjulsbro
2 laps. Tried to go in high speed the first lap, but ended up feeling totally exhausted after going to fast up the last hill on the first loop (pulse 183 on the peak). After that I couldn't keep up with the speed of the first half and it dropped 20"/km compared to the first lap. I recuperated a bit on the last half of the last loop and kept the pace even with the first lap, but I had already lost too much time and missed my goal for the day with an annoying second :( Still this is better then it usually is in December so this is looking good for next years season :)

Lap times:
10'45"
11'16"

C • Bra där! 3

Core strength training in Bäcksskolan
4 laps felt quite tired and a little bit limited in my motions due to sore muscles. Tried to push hard even tough I felt tired. Good stuff!