Training Log Archive: Arlaharen

Oringen-training in Ryd-Valla
I have such incredible pain in my calves since the track training on friday. Instead of staying at home I decided that some easy running would do the trick so I made a short break in watching the Vasaloppet and headed out for a short run. The paths were really icy and with running shoes the traction was minimal. I ran in the comfort zone the whole time and just tried to stay in control of the orienteering. I managed to make one mistake of about 2' which is totally unacceptable. I was almost dead sure the control was miplaced but afterwards I might have reconstructed where I was even though the gps-track doesn't support my theory. I guess the map isn't 100% in that area. I got home to see the exciting last 20k's of the Vasaloppet. Biffen really impressed with placing 220!

Map w route:
http://fpettersson.se/images/59.jpg

Results w splits:
http://www.ifklinkos.se/uploads/Oringen090301.htm

Core strength training. The usual 10 exercises (only 3 laps today) and then 2 additional ones.

Felt quite weak. I'd better start doing my core training again...

(700m + 500m + 300m) * 2
1 min of rest between the intervals and a longer 3 min rest between the sets.
Felt quite ok after the first 700m. After that I was keeping the speed up quite ok. It feels like I can't unleash the full potential in speed. Decided from the beginning just 2 run 2 sets, but then it felt kind of ok after 2 sets so I decided to try to run 1600m just for fun. But after the others stopped after 700m it got so much worse when running alone so I stopped after 800m. Then took some extra rest and then all of a sudden realized I am no good at standing beside the track and joined the others for the last 5 x 200m with rep time of 70". I bet I will regret that tomorrow when my calves hurts!

My times:
2'11", 1'29", 0'50"
2'05", 1'25", 0'49"
2'26" (800m)

31"42, 30"97, 31"43, 31"85, 30"70

To and from CH and some laps some inside.

Night orienteering around Grysjön
Chasing start with 15" interval.
Started among the last and we quickly got together and formed a patrol consisting of Ptr, Dryml, Perma and Me. After about half the race we lost Dryml somewhere and instead got accompanied by Lillen. In the end Ptr skipped one control and ran of for himself. I got some problems with my battery pack holder and had to stop for a minute or so to fix it. Then chased the others and caught up with Lillen just at the finish.

Fantastic terrain for orienteering just a shame that the snow made the orienteering a bit compromised. Lost touch with the map a couple of times and every time it seemed that no one of the others knew were we where going :(

Took a day of rest by taking a run with my brother. We checked out the brave skiiers that took on the waterfilled tracks around the golf course.

(850m + 1'15" rest) x 6
Today forest intervals is the sh*t. Therer was 10 cm of snow and also a light drizzle. I felt really tired on the first interval but decided to complete 6 reps. After 2 intervals it felt a lot easier and I could start to up the pace. On the last two I had nice speed on the last straight.

My times:
3'53", 3'38", 3'32", 3'27, 3'27", 3'25"

Came home at about 02 in the morning so I was very tired in the morning and the tiredness didn't let go until later in the evening so I skipped training.