Training Log Archive: ArlaharenIn the 7 days ending Jun 13, 2010:
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Thursday Jun 10, 2010 #
5 PM
Orienteering tempo 45:13 *** 8.34 km (5:25 / km) +52m 5:16 / km
ahr:187 max:224 spiked:13/14c shoes: Asics Hyper XC
Club training in Håckla, Åtvidaberg
Tried to get Artem to be really psyched for the training since I wanted some good benchmarking before everyone disappears for the summer.
I started off a bit woobly and missed a path junction and ended up doing a zig zag pattern on the way to first. After that I really took control over the orienteering and started spiking the controls without hesitation. Just passed within a few meters from the 10th control and went an extra loop south of the control. realized quickly that my original position must have been correct and headed back. On the way up again I saw the control behind some trees. Irritating mistake of about 20-30". On the way to the 12th control I manage to twist my anckle (the same as last saturday) and I loose some focus and speed. I run the last legs cautiously but still with good control over the orienteering. A small hesitation on the last control but nothing to worry about. Overall excellent execution of plan (except 1st) and I can feel that my physical performance is increasing.
Artem pushed hard and was only marginally slower. A few small mistakes from his side and also one bad route choice otherwise it would have been a really close call.
Results:
http://www.obasen.nu/winsplits/online/sv/default.a...
Tried to get Artem to be really psyched for the training since I wanted some good benchmarking before everyone disappears for the summer.
I started off a bit woobly and missed a path junction and ended up doing a zig zag pattern on the way to first. After that I really took control over the orienteering and started spiking the controls without hesitation. Just passed within a few meters from the 10th control and went an extra loop south of the control. realized quickly that my original position must have been correct and headed back. On the way up again I saw the control behind some trees. Irritating mistake of about 20-30". On the way to the 12th control I manage to twist my anckle (the same as last saturday) and I loose some focus and speed. I run the last legs cautiously but still with good control over the orienteering. A small hesitation on the last control but nothing to worry about. Overall excellent execution of plan (except 1st) and I can feel that my physical performance is increasing.
Artem pushed hard and was only marginally slower. A few small mistakes from his side and also one bad route choice otherwise it would have been a really close call.
Results:
http://www.obasen.nu/winsplits/online/sv/default.a...
Wednesday Jun 9, 2010 #
11 AM
Running trail/forest intervals 55:21 8.93 km (6:12 / km) +12m 6:10 / km
ahr:135 max:176 shoes: Salomon SpeedCross 2
Intervals on the usual loop in Vallaskogen
Felt a bit tired from yesterdays training, but I had set my mind on doing at least one interval under 2'20" so I fought hard and managed to go 2'17" on the last one. Felt really satisfying. (Still quite wet and took the long route around the last marsh)
My splits:
2'26", 2'23", 2'21", 2'21", 2'17"
Felt a bit tired from yesterdays training, but I had set my mind on doing at least one interval under 2'20" so I fought hard and managed to go 2'17" on the last one. Felt really satisfying. (Still quite wet and took the long route around the last marsh)
My splits:
2'26", 2'23", 2'21", 2'21", 2'17"
Tuesday Jun 8, 2010 #
6 PM
Running trail/forest warm up/down 45:00 [3] 9.0 km (5:00 / km)
shoes: Asics Hyper XC
Warm up along the Martins bana and jog down along paths.
Running trail/forest tempo 18:41 [5] 4.6 km (4:04 / km)
shoes: Asics Hyper XC
Martins bana 1 lap
Started right behind Artem and struggled to keep in contact for the first half of the lap. Artem made a few mistakes which kept me in the game (maybe 10" in total). Unfortunately I followed the old lap just before the new clearing and had to cross over the new clearing to get back on the track again. We probably only lost 15" or so. A good step forward and I think that going close to 18 should be doable after the summer.
Started right behind Artem and struggled to keep in contact for the first half of the lap. Artem made a few mistakes which kept me in the game (maybe 10" in total). Unfortunately I followed the old lap just before the new clearing and had to cross over the new clearing to get back on the track again. We probably only lost 15" or so. A good step forward and I think that going close to 18 should be doable after the summer.
Monday Jun 7, 2010 #
6 PM
Strength 45:00 [3]
shoes: Kilkenny XC
Rockgympa in Bäcksskolan
Felt really tired in my back, but otherwise ok.
Felt really tired in my back, but otherwise ok.