Training Log Archive: ArlaharenIn the 7 days ending Apr 12, 2009:
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Sunday Apr 12, 2009 #
Orienteering race 1:12:33 [5] *** 11.9 km (6:06 / km)
ahr:157 spiked:22/22c shoes: Inov8 X-Talon
Rank: 7/60, +4'14"
Nyköpingsorienteringen
Started really early and nearly missed my start. The terrain was really nice and I did not really make any mistakes besides the route choice to the 9th control which was 2' slower than the optimum route. :(
The feeling after the race is that I could have pushed myself a lot harder. I wasn't especially tired when I reached the finish and the avg heart rate tells the same story. 6 strokes less per minutes compared to Stigtomtakavlen is not good. I really need to figure out how to push myself a little bit more during the races. Not pushing hard seems to do wonders to the orienteering, but today the failure rate was really low and I never even felt close to screwing up on any control.
Overall a nice race, terrain and weather. Tomorrow is a longer distance race and I am a bit curious on how the body will respond to 30' more than today.
Results:
http://www.obasen.nu/winsplits/online/sv/default.a...
Map w route:
http://fpettersson.se/images/63
Nyköpingsorienteringen
Started really early and nearly missed my start. The terrain was really nice and I did not really make any mistakes besides the route choice to the 9th control which was 2' slower than the optimum route. :(
The feeling after the race is that I could have pushed myself a lot harder. I wasn't especially tired when I reached the finish and the avg heart rate tells the same story. 6 strokes less per minutes compared to Stigtomtakavlen is not good. I really need to figure out how to push myself a little bit more during the races. Not pushing hard seems to do wonders to the orienteering, but today the failure rate was really low and I never even felt close to screwing up on any control.
Overall a nice race, terrain and weather. Tomorrow is a longer distance race and I am a bit curious on how the body will respond to 30' more than today.
Results:
http://www.obasen.nu/winsplits/online/sv/default.a...
Map w route:
http://fpettersson.se/images/63
Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon
Warm down... no warm up :(
Friday Apr 10, 2009 #
Orienteering race 1:07:20 [5] *** 12.0 km (5:37 / km)
ahr:163 max:183 spiked:14/17c shoes: Asics GEL Dirt Dog #4
Rank: 2/46, +1'24"
Stigtomtakavlen, leg 5/6
Got out in 10th spot and had a bunch of teams in front that I could catch up with. I also ran out together with some fairly strong runners (but weaker in orienteering) so I was motivated to get away from them and run alone. It worked perfectly. By the 2nd control I was alone in 6th spot and cruising on my own. By the 5th control I had advanced to 5th spot (Peter Eriksson in LOK team 2 went out as number 5) and I caught up with the team that ran out as number 4 by the 8-9th control. We ran the rest of the course together with some controls gaffled but always in contact after each gaffel. On the last controls I managed to get a small lead and could finish as the fourth team. I only made 3 smaller mistakes totalling < 2'. But it felt like I could have ran faster on a "better" day. (Like the feeling I had on tuesdays training)
Unfortunately we lost 4th spot to Leksand on the last leg, but 5th spot for the team is great! On the last leg the king was back and could secure 6th spot for our second team! Overall a really nice day with few mistakes from the LOK runners!
Stigtomtakavlen, leg 5/6
Got out in 10th spot and had a bunch of teams in front that I could catch up with. I also ran out together with some fairly strong runners (but weaker in orienteering) so I was motivated to get away from them and run alone. It worked perfectly. By the 2nd control I was alone in 6th spot and cruising on my own. By the 5th control I had advanced to 5th spot (Peter Eriksson in LOK team 2 went out as number 5) and I caught up with the team that ran out as number 4 by the 8-9th control. We ran the rest of the course together with some controls gaffled but always in contact after each gaffel. On the last controls I managed to get a small lead and could finish as the fourth team. I only made 3 smaller mistakes totalling < 2'. But it felt like I could have ran faster on a "better" day. (Like the feeling I had on tuesdays training)
Unfortunately we lost 4th spot to Leksand on the last leg, but 5th spot for the team is great! On the last leg the king was back and could secure 6th spot for our second team! Overall a really nice day with few mistakes from the LOK runners!
Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Asics GEL Dirt Dog #4
Warm up before the race and jog down afterwards.
Thursday Apr 9, 2009 #
Running warm up/down 38:32 [3] 7.46 km (5:10 / km)
shoes: Asics GEL DS Trainer 12
Running to and from Lambohov via Statoil T1.
Orienteering tempo 14:56 [5] 3.5 km (4:16 / km)
ahr:165 max:173 shoes: Asics GEL DS Trainer 12
Ran the sprint training that Martinsson had made in Lambohov. Tried to push hard all the way and got really tired ;)
No mistakes.
No mistakes.
Wednesday Apr 8, 2009 #
Note
(rest day)
Tuesday Apr 7, 2009 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics GEL Dirt Dog #4
Orienteering tempo 47:45 [4] 7.0 km (6:49 / km)
ahr:160 spiked:11/14c shoes: Asics GEL Dirt Dog #4
Mass start training with gaffeled courses and relay feeling.
Started off slow and tried to get some good contact with the map which turned out to be quite hard (1:15k and a quite shitty digital printout, low contrast and lots of rasterized). After a few controls I started to turn the heat up om my competitors and got a nice lead towards the last controls. With 3 controls to go a branch brushes my eye and I get problem looking at the map. Makes a really stupid mistake and ends up doing 2' on the 3rd last control. After that a little bit wobbly but now worries.
NOTE: Still a little bit of haze on the right eye. Most probably it will go away in a day or two.
Started off slow and tried to get some good contact with the map which turned out to be quite hard (1:15k and a quite shitty digital printout, low contrast and lots of rasterized). After a few controls I started to turn the heat up om my competitors and got a nice lead towards the last controls. With 3 controls to go a branch brushes my eye and I get problem looking at the map. Makes a really stupid mistake and ends up doing 2' on the 3rd last control. After that a little bit wobbly but now worries.
NOTE: Still a little bit of haze on the right eye. Most probably it will go away in a day or two.
Monday Apr 6, 2009 #
Note
(rest day)
Had to prepare my apartment for tonights sale show.