Training Log Archive: lost jokesIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
8 AM
Strength 3:00 [3]
3x10. Very minimal reaction after the weekend, happy. Toe a bit stiff, but also not as bad as expected.
5 PM
Cycling 1:02:36 [1] 18.13 km (17.4 kph) +20m
Partly cloudy 17℃.
Very easy cycling with Natalia. On dad's bike.
Very easy cycling with Natalia. On dad's bike.
9 PM
Note
Testing to see if icing will help my toe. Two sessions today.
11 PM
Strength 4:00 [3]
3x15.
Sunday Mar 30, 2014 #
10 AM
Running warm up/down 9:14 1.52 km (6:04 / km) +15m 5:47 / km
shoes: Inov-8 F-Lite 240
Orienteering (Interland 2014) 1:14:01 *** 12.16 km (6:05 / km) +250m 5:31 / km
29c shoes: Inov-8 F-Lite 240
Sunny 13℃.
Le Bois des Dames, 10,1km (7'20"/km)
Map
Splits
Excited for the race, despite the obvious bramble fest it was going to be. Feeling pretty ok physically.
1) Picked up the map and immediately spotted the trail route. Stood still at the flag for 2-3" to make sure I had the correct trail. Slightly off in the end, +7".
2) Good and controlled, hitting the trail junction spot on.
3) Trail route east was probably slightly faster, the climb through the green was very steep.
4) Decided earlier that I would go straight if the forest looked runnable, and otherwise go around on the trail. Bit confused by the parallel running trails at the end.
5) Hadn't prepared the routechoice, so stopped for 5-10" to plan it. Happy with the route and execution.
6) First mistake. Misread the contours so instead of going straight through the valley after the trail crossing I climbed up the plateau. Noticed my mistake at the earth bank. Think the lack of planning a good route beforehand also caused it. +1'.
7) Easy routechoice. Could've gone straighter in the end. Small mistake near the control, caused by sloppy compass work from the trail exit.
11) Bad routechoice, didn't realise I'd have to climb that much. Contouring would've been much better.
12) Didn't notice it at the time, but control was in the wrong depression.
13) Going a bit more around on the trails was better. Now I took the straight choice and got a bit stuck in the branches near the stream.
14) Preferred routechoice was just north of the line, then picking up the small trail. Drifted off too much and got very lucky to relocate. Route wasn't even that bad in the end, the forest around the parallel ditches was quite runnable, but a bit straighter would've been nice. +15".
15) Tough uphill. Stopped at the wrong pit in the circle. +5".
16) Annoying mistake, but my fault. Didn't have a good attackpoint, and then of course ran by the control just a few meters. Didn't take time to properly read the map but instead relocated off the trail. +1'.
18) Branches on the ground everywhere, nasty. Too rough with navigating in the last bit, took a few seconds to relocate. +15".
20) Good compass work, but no attackpoint and not navigating well. Would've been better to follow the big trail a bit north east and then take a good bearing to the small trail into the control. +45".
22) Didn't like this part of the forest at all, only nettles and brambles. So obviously I lost focus and got very sloppy. Got stuck in some brambles and then climbed too high. Should've just taken a compass bearing from the field corner. +50".
23-24-25) Got caught back by Thibaut Derenne here, who I overtook earlier but didn't see. Ran together and pushed a bit harder. Ran a bit too far on 24, +5".
26) I was leading here, but drifted again due to bad compass bearing. Then made a parallel error mistaking the pit north of the circle with the pit where I crossed the trail. Took me too long to figure out the mistake, Thibaut did but I didn't see him punching so couldn't just run after him. +1'45".
27-28) Pretty ok finish, managed to focus again.
29) Wanted to go straight but didn't go straight enough, so dropped down to the trail in the end. Not the fastest choice. +12".
Happy with the race until 15, after that I made some really unnecessary mistakes. 6+ minutes in mistakes is a bit too much. Navigation wasn't so bad today tough, I was taking it a bit easier due to the distance and that gave me time to usually be more precise. Finished feeling pretty fresh, so a good indication that the fitness is not so bad. Mistakes I made are easily preventable, time to work on that!
Le Bois des Dames, 10,1km (7'20"/km)
Map
Splits
Excited for the race, despite the obvious bramble fest it was going to be. Feeling pretty ok physically.
1) Picked up the map and immediately spotted the trail route. Stood still at the flag for 2-3" to make sure I had the correct trail. Slightly off in the end, +7".
2) Good and controlled, hitting the trail junction spot on.
3) Trail route east was probably slightly faster, the climb through the green was very steep.
4) Decided earlier that I would go straight if the forest looked runnable, and otherwise go around on the trail. Bit confused by the parallel running trails at the end.
5) Hadn't prepared the routechoice, so stopped for 5-10" to plan it. Happy with the route and execution.
6) First mistake. Misread the contours so instead of going straight through the valley after the trail crossing I climbed up the plateau. Noticed my mistake at the earth bank. Think the lack of planning a good route beforehand also caused it. +1'.
7) Easy routechoice. Could've gone straighter in the end. Small mistake near the control, caused by sloppy compass work from the trail exit.
11) Bad routechoice, didn't realise I'd have to climb that much. Contouring would've been much better.
12) Didn't notice it at the time, but control was in the wrong depression.
13) Going a bit more around on the trails was better. Now I took the straight choice and got a bit stuck in the branches near the stream.
14) Preferred routechoice was just north of the line, then picking up the small trail. Drifted off too much and got very lucky to relocate. Route wasn't even that bad in the end, the forest around the parallel ditches was quite runnable, but a bit straighter would've been nice. +15".
15) Tough uphill. Stopped at the wrong pit in the circle. +5".
16) Annoying mistake, but my fault. Didn't have a good attackpoint, and then of course ran by the control just a few meters. Didn't take time to properly read the map but instead relocated off the trail. +1'.
18) Branches on the ground everywhere, nasty. Too rough with navigating in the last bit, took a few seconds to relocate. +15".
20) Good compass work, but no attackpoint and not navigating well. Would've been better to follow the big trail a bit north east and then take a good bearing to the small trail into the control. +45".
22) Didn't like this part of the forest at all, only nettles and brambles. So obviously I lost focus and got very sloppy. Got stuck in some brambles and then climbed too high. Should've just taken a compass bearing from the field corner. +50".
23-24-25) Got caught back by Thibaut Derenne here, who I overtook earlier but didn't see. Ran together and pushed a bit harder. Ran a bit too far on 24, +5".
26) I was leading here, but drifted again due to bad compass bearing. Then made a parallel error mistaking the pit north of the circle with the pit where I crossed the trail. Took me too long to figure out the mistake, Thibaut did but I didn't see him punching so couldn't just run after him. +1'45".
27-28) Pretty ok finish, managed to focus again.
29) Wanted to go straight but didn't go straight enough, so dropped down to the trail in the end. Not the fastest choice. +12".
Happy with the race until 15, after that I made some really unnecessary mistakes. 6+ minutes in mistakes is a bit too much. Navigation wasn't so bad today tough, I was taking it a bit easier due to the distance and that gave me time to usually be more precise. Finished feeling pretty fresh, so a good indication that the fitness is not so bad. Mistakes I made are easily preventable, time to work on that!
Running warm up/down 8:24 [1] 1.26 km (6:41 / km) +3m 6:37 / km
shoes: Inov-8 F-Lite 240
Toe a bit sensitive but not too bad.
Saturday Mar 29, 2014 #
4 PM
Running warm up/down 7:22 1.25 km (5:52 / km) +1m 5:51 / km
shoes: Inov-8 Oroc 340
Orienteering (Interland training) 38:07 **** 6.3 km (6:03 / km) +105m 5:35 / km
28c shoes: Inov-8 Oroc 340
Sunny 19°C.
Bois de Verdrel, 5,5km (6'56"/km)
Map
Splits
Took it relatively easy, focusing on planning ahead and compass. Walked most of the uphills. Few faster bits; from S-4, 9-12, 14-19 and 25-28. Nice weather and a good atmosphere at the race.
1) Good focused start, missed the fastest route because the big trail came faster than I expected, but lost only 3-5" I think.
3) Wanted a more direct route, but brambles prevented that.
4) GPS a bit off here. Went east through the big depression with very dense brambles on either side. Hard to get out. +10".
5) Ran easy, but not the best route choice (east was better). Lovely forest east of 8-9.
11) Not precise enough with compass down the hill. Should've also seen that the big depressions just before the circle were too far away from me. Came to the wrong depression and then noticed my mistake. +10".
13) Sloppy compass bearing and rushed map reading. Came to a trail and did a rough bearing, thinking it's the big trail. Climbed up and then realised it's not the good one. +20".
16) Drifted a bit too far east, hit the trail the moment I spotted the clearing before the circle. +10".
17-18-19) Caught up with Darius and had a small race here, pushing each other. Nice downhill. Let him go when the course went back uphill.
21) Compass mistake and parallel error. Thought I ran along the three pits, but apparently I drifted west. Took some time to relocate with all the pits and depressions around. +1'15".
24) Plan was to go a bit north around the undergrowth, but then lost it in the vague terrain. Relocated off the broken ground north of 24. +15".
26-27-28) Happy with speed and accuracy in the final part.
Pretty happy with navigation, although I could still take more time to accurately read the details without sacrificing speed. Planning ahead and remembering the big details along the route is key I guess. Another thing coming up again is compass/parallel errors.
Bois de Verdrel, 5,5km (6'56"/km)
Map
Splits
Took it relatively easy, focusing on planning ahead and compass. Walked most of the uphills. Few faster bits; from S-4, 9-12, 14-19 and 25-28. Nice weather and a good atmosphere at the race.
1) Good focused start, missed the fastest route because the big trail came faster than I expected, but lost only 3-5" I think.
3) Wanted a more direct route, but brambles prevented that.
4) GPS a bit off here. Went east through the big depression with very dense brambles on either side. Hard to get out. +10".
5) Ran easy, but not the best route choice (east was better). Lovely forest east of 8-9.
11) Not precise enough with compass down the hill. Should've also seen that the big depressions just before the circle were too far away from me. Came to the wrong depression and then noticed my mistake. +10".
13) Sloppy compass bearing and rushed map reading. Came to a trail and did a rough bearing, thinking it's the big trail. Climbed up and then realised it's not the good one. +20".
16) Drifted a bit too far east, hit the trail the moment I spotted the clearing before the circle. +10".
17-18-19) Caught up with Darius and had a small race here, pushing each other. Nice downhill. Let him go when the course went back uphill.
21) Compass mistake and parallel error. Thought I ran along the three pits, but apparently I drifted west. Took some time to relocate with all the pits and depressions around. +1'15".
24) Plan was to go a bit north around the undergrowth, but then lost it in the vague terrain. Relocated off the broken ground north of 24. +15".
26-27-28) Happy with speed and accuracy in the final part.
Pretty happy with navigation, although I could still take more time to accurately read the details without sacrificing speed. Planning ahead and remembering the big details along the route is key I guess. Another thing coming up again is compass/parallel errors.
Orienteering warm up/down 5:44 [1] 0.73 km (7:51 / km)
shoes: Inov-8 Oroc 340
Back to check 20-21.
Friday Mar 28, 2014 #
10 AM
Strength 4:00 [3]
3x15. Achilles really well. Right toe fine but not perfect. A little irritation on the inside of my left ankle after yesterday. Almost seems like I sprained it slightly.
12 PM
Hiking
Sunny 15°C.
Nice hike around the area with Natalia. Warm!
Nice hike around the area with Natalia. Warm!
Thursday Mar 27, 2014 #
7 AM
Strength 3:00 [3]
2x15.
10 AM
Running warm up/down 7:56 1.4 km (5:39 / km) +5m 5:33 / km
shoes: Inov-8 Oroc 340
Running with old O-shoes because I believe the X-talons were giving me discomfort in my big toe, so had to test it.
Orienteering 50:50 **** 9.28 km (5:29 / km) +25m 5:24 / km
21c shoes: Inov-8 Oroc 340
Sunny 9℃ (Feels like 7℃).
Regional military competition, De Paalberg, 7,91km (6'25"/km).
Map (splits+underlying route not mine)
Ran at a good training pace, not full out. Had planned to run everything with compass on the line as much as possible, but the terrain (brambles, brambles everywhere!) wasn't really helping me with that so I dropped the idea quite fast. Still paid attention to compass but ironically most of my mistakes were due to bad compass work. In general it was hard to get into the map and my routine was not running smoothly. Failed planning ahead and got too annoyed about the map being slightly outdated. Not giving confidence just before Interland this weekend, but maybe that's how it should be ;)
1) Noticed there's lots of variety between white forest. Everything from fast grassy underfoot to lots of unmapped undergrowth. A bit too far south but spotted the control.
2) Good, although slow and insecure. Very vague terrain.
3) Ran around but failed to spot the narrow ride north out of 2. +10".
4/5) Good. Could've been more secure with reading the map and control descriptions. I expected 4 to be on a contour feature, but it was on a vegetation boundary.
6) Speeded off through the green only roughly checking the compass and messed up. Relocated quickly, but got confused by all the grass tracks just before the control and wasted more time. +35".
7/8) Good. Focus on compass paid off here.
9) Sloppy route choice, because I hadn't planned a good one. Sloppy map reading, but it didn't cost any time.
10) Easy.
11) A bit too sloppy with compass in the beginning of the leg. Drifted to the faster route choice through the forest bits though. Very secure with compass in the final part (control was in a pit), hit it spot on.
12) Tough leg across the heath field. Tricky final part back into the forest. Judged my position based on the pole (special object) east of 12. Still slow into the control. +10".
13) Annoyed that I missed a trail for a slightly shorter route, and instead just followed the cycling trail. +5".
14) Could've left the trail a little bit later. Now I climbed the hill through the green instead of picking the white around it. +5".
15) Very sloppy. No plan, no good compass work. Wanted to hit the trail south of 14, but drifted too far east and picked it up much later than planned. Annoyed with myself. +15".
16) Very insecure into the control. Brambles and undergrowth didn't help. More precise map reading could've given more confidence intro the control. +10".
17) Good, easy. Doubting between the more straight route choice or the path. Path seemed faster. Saw others from another route punching, so knew exactly where to go.
18) Bad compass work. Wanted to pick up the trail running parallel to the leg for a bit, but drifted the other direction and when I realised I had no idea where I was. +10".
19) No plan/routechoice. As it was it turned out ok, but it's not a good sign to first swerve left then right 1sec later because of doubt. Very secure with compass in the green, hit the control perfectly.
20) Well. My biggest mistake in quite a long time. It seemed easy, following compass off the trail junction. Somehow I missed the control (in a pit) by around 5/10m, didn't notice I crossed a trail (nothing more than a grass track) and couldn't make anything of the situation anymore. Very annoyed. Ran around like a headless chicken even though I said to myself right away "relocate!". Finally relocated off the trail, realised my mistake and found the control. +4'.
21) Focused, good. Happy with that.
Clemens was 1'30" behind me, good run by him it seemed :) Learning points: compass, taking more time for accurate map reading, having and following a routine (checking control descriptions, planning ahead). Also not being stubborn and relocating right away, especially with a trail in sight. Last one: the map is always right. I had problems trusting the map, which also caused the big mistake. The small errors that the made did have didn't justify this distrust!
Regional military competition, De Paalberg, 7,91km (6'25"/km).
Map (splits+underlying route not mine)
Ran at a good training pace, not full out. Had planned to run everything with compass on the line as much as possible, but the terrain (brambles, brambles everywhere!) wasn't really helping me with that so I dropped the idea quite fast. Still paid attention to compass but ironically most of my mistakes were due to bad compass work. In general it was hard to get into the map and my routine was not running smoothly. Failed planning ahead and got too annoyed about the map being slightly outdated. Not giving confidence just before Interland this weekend, but maybe that's how it should be ;)
1) Noticed there's lots of variety between white forest. Everything from fast grassy underfoot to lots of unmapped undergrowth. A bit too far south but spotted the control.
2) Good, although slow and insecure. Very vague terrain.
3) Ran around but failed to spot the narrow ride north out of 2. +10".
4/5) Good. Could've been more secure with reading the map and control descriptions. I expected 4 to be on a contour feature, but it was on a vegetation boundary.
6) Speeded off through the green only roughly checking the compass and messed up. Relocated quickly, but got confused by all the grass tracks just before the control and wasted more time. +35".
7/8) Good. Focus on compass paid off here.
9) Sloppy route choice, because I hadn't planned a good one. Sloppy map reading, but it didn't cost any time.
10) Easy.
11) A bit too sloppy with compass in the beginning of the leg. Drifted to the faster route choice through the forest bits though. Very secure with compass in the final part (control was in a pit), hit it spot on.
12) Tough leg across the heath field. Tricky final part back into the forest. Judged my position based on the pole (special object) east of 12. Still slow into the control. +10".
13) Annoyed that I missed a trail for a slightly shorter route, and instead just followed the cycling trail. +5".
14) Could've left the trail a little bit later. Now I climbed the hill through the green instead of picking the white around it. +5".
15) Very sloppy. No plan, no good compass work. Wanted to hit the trail south of 14, but drifted too far east and picked it up much later than planned. Annoyed with myself. +15".
16) Very insecure into the control. Brambles and undergrowth didn't help. More precise map reading could've given more confidence intro the control. +10".
17) Good, easy. Doubting between the more straight route choice or the path. Path seemed faster. Saw others from another route punching, so knew exactly where to go.
18) Bad compass work. Wanted to pick up the trail running parallel to the leg for a bit, but drifted the other direction and when I realised I had no idea where I was. +10".
19) No plan/routechoice. As it was it turned out ok, but it's not a good sign to first swerve left then right 1sec later because of doubt. Very secure with compass in the green, hit the control perfectly.
20) Well. My biggest mistake in quite a long time. It seemed easy, following compass off the trail junction. Somehow I missed the control (in a pit) by around 5/10m, didn't notice I crossed a trail (nothing more than a grass track) and couldn't make anything of the situation anymore. Very annoyed. Ran around like a headless chicken even though I said to myself right away "relocate!". Finally relocated off the trail, realised my mistake and found the control. +4'.
21) Focused, good. Happy with that.
Clemens was 1'30" behind me, good run by him it seemed :) Learning points: compass, taking more time for accurate map reading, having and following a routine (checking control descriptions, planning ahead). Also not being stubborn and relocating right away, especially with a trail in sight. Last one: the map is always right. I had problems trusting the map, which also caused the big mistake. The small errors that the made did have didn't justify this distrust!
Orienteering warm up/down 8:29 *** 1.31 km (6:29 / km) +2m 6:26 / km
1c shoes: Inov-8 Oroc 340
Back to 20. Attacked it again, flawless this time. Toe a bit sensitive, but not as bad as with the X-talons I believe.
Tuesday Mar 25, 2014 #
8 AM
Strength 4:00 [3]
3x15. Achilles feeling good, but some soreness at the lower part of my calf makes it feel strange.
9 AM
Running 22:27 4.3 km (5:13 / km) +10m 5:10 / km
shoes: Inov-8 F-Lite 240
Sunny 6°C.
Dressed up a bit too warm with long tights and thermo shirt. Toe improving, felt it after 10' but after that the discomfort didn't get stronger.
Dressed up a bit too warm with long tights and thermo shirt. Toe improving, felt it after 10' but after that the discomfort didn't get stronger.
Monday Mar 24, 2014 #
9 AM
Strength 4:00 [3]
3x15. Good.
2 PM
Cycling 48:38 20.8 km (25.7 kph) +15m
shoes: Gazelle Giro
Partly cloudy 9°C.
Managed to avoid the rain/hail. Chilly with strong winds. Legs ok.
Managed to avoid the rain/hail. Chilly with strong winds. Legs ok.
Sunday Mar 23, 2014 #
7 AM
Strength 4:00 [3]
3x15.
10 AM
Orienteering 16:20 ***** 1.07 km (15:12 / km) +7m 14:44 / km
shoes: Inov-8 F-Lite 240
Club training, indoor.
Three courses, then took a small break and did another course. First round was tricky, then I got the hang of it and did much better. Fun!
Three courses, then took a small break and did another course. First round was tricky, then I got the hang of it and did much better. Fun!
Orienteering 8:22 **** 1.85 km (4:32 / km) +5m 4:28 / km
shoes: Inov-8 F-Lite 240
Hail 7℃ (Feels like 4℃).
Sprint on the army base in 'Puzzle-O' format, 1,25km. Map fragments of the seperate legs were put next to each other but turned, so the north was pointing a different direction all the time. Not too hard but required some double-checking. Kept the pace a bit lower.
Sprint on the army base in 'Puzzle-O' format, 1,25km. Map fragments of the seperate legs were put next to each other but turned, so the north was pointing a different direction all the time. Not too hard but required some double-checking. Kept the pace a bit lower.
Orienteering 16:48 *** 3.93 km (4:17 / km) +5m 4:15 / km
shoes: Inov-8 F-Lite 240
Partly cloudy 8℃ (Feels like 6℃).
Longer sprint on the army base, 3.08km (5'27"/km).
Didn't push too hard, but course was easy so the speed came naturally. Ran really well, always planned one leg ahead and very precise. Punching was a bit annoying and time-consuming, emit was hanging so had to take it with one hand and punch with the other.
Lost some time on:
1) +3", northern route on the grass better?
7) +3", didn't see the paved area on the right of the control but fought through the green.
10) +2", fighting through the green out of 9 instead of running around.
13) +2" sub-optimal route through the building area.
16) +2" ran around the wrong side of the obstacle in the circle.
Longer sprint on the army base, 3.08km (5'27"/km).
Didn't push too hard, but course was easy so the speed came naturally. Ran really well, always planned one leg ahead and very precise. Punching was a bit annoying and time-consuming, emit was hanging so had to take it with one hand and punch with the other.
Lost some time on:
1) +3", northern route on the grass better?
7) +3", didn't see the paved area on the right of the control but fought through the green.
10) +2", fighting through the green out of 9 instead of running around.
13) +2" sub-optimal route through the building area.
16) +2" ran around the wrong side of the obstacle in the circle.
Running warm up/down 5:39 [1] * 0.96 km (5:53 / km) +1m 5:52 / km
shoes: Inov-8 F-Lite 240
Cooling down. Toe again hurting, but less than earlier this week. Achilles ok but little stiff.
11 PM
Strength 4:00 [3]
3x15.
Saturday Mar 22, 2014 #
Event: Posbank OL
10 AM
Strength 4:00 [3]
3x15 + 7kg. Bit stiff on the area just above the heel, but really minor stiffness.
9 PM
Strength 4:00 [3]
3x15 + 6kg. Bit annoyed that achilles is responding negatively on thursday's training, but on the other hand if I'd done the same training in the same shoes two months ago I'd have problems for a week with calves and achilles. Improvement is slow, but it's there!
Friday Mar 21, 2014 #
9 AM
Strength 4:00 [3]
3x15. Really small tick in achilles, but really really small. Happy with the reaction after the fast session yesterday. Big toe already much better.
7 PM
Strength 6:00 [3]
back + abs.
11 PM
Strength 4:00 [3]
3x15.
Thursday Mar 20, 2014 #
10 AM
Strength 4:00 [3]
3x15. Should remind myself to do them 2x a day and with weight.
12 PM
Cycling 27:40 11.41 km (24.7 kph) +10m
shoes: Gazelle Giro
Sunny 17°C.
Couldn't help taking the bike out in this nice weather. Really easy tour. Strong headwind on the way back.
Spotted a new footpath when crossing the Zandwetering at the 2,5km mark, looks interesting so I might check it out on a run.
Couldn't help taking the bike out in this nice weather. Really easy tour. Strong headwind on the way back.
Spotted a new footpath when crossing the Zandwetering at the 2,5km mark, looks interesting so I might check it out on a run.
6 PM
Orienteering warm up/down 20:15 ** 3.1 km (6:32 / km) +5m 6:29 / km
12c shoes: Inov-8 F-Lite 240
Sunny 18°C.
Niels-Peter set me up for a training with Annica, one of his club members at Lidingö. Thought it would be a nice idea to test run the courses for the sprint in Deventer on 18th of may.
Did part of the first course as a warm up, until we decided it got dark too fast.
Niels-Peter set me up for a training with Annica, one of his club members at Lidingö. Thought it would be a nice idea to test run the courses for the sprint in Deventer on 18th of may.
Did part of the first course as a warm up, until we decided it got dark too fast.
Orienteering intervals 16:37 *** 4.31 km (3:51 / km) +10m 3:49 / km
21c shoes: Inov-8 F-Lite 240
Split the course into four intervals, where we took turns starting first, 15" apart.
So good to have some fast company :) Even though the course was easy for me (as mapper and course planner...), I could challenge myself physically and try some alternative routechoices in the process. Lots of fun. Need to remember to stay focused and disciplined when the map and course will be unknown though. Excited for the upcoming sprint season.
So good to have some fast company :) Even though the course was easy for me (as mapper and course planner...), I could challenge myself physically and try some alternative routechoices in the process. Lots of fun. Need to remember to stay focused and disciplined when the map and course will be unknown though. Excited for the upcoming sprint season.
Running warm up/down 9:14 [1] 1.5 km (6:08 / km) +5m 6:02 / km
shoes: Inov-8 F-Lite 240
Short cooling down along the river. Nice chatting.
8 PM
Note
Again big toe hurting, but seems the F-lites are not aggravating it.
11 PM
Strength 2:00 [3]
2x10.
Wednesday Mar 19, 2014 #
9 AM
Strength 4:00 [3]
3x15.
1 PM
Running 29:18 * 5.64 km (5:12 / km) +4m 5:11 / km
shoes: Inov-8 F-Lite 240
Partly cloudy 14°C.
Legs still tired. Toe also protesting a bit, annoying. Still a nice run, explored the other part of the nearby park. Would make a nice sprint map :)
Legs still tired. Toe also protesting a bit, annoying. Still a nice run, explored the other part of the nearby park. Would make a nice sprint map :)
Tuesday Mar 18, 2014 #
8 AM
Strength 4:00 [3]
3x15.
10 AM
Note
Moving stuff around all day, running up and down many stairs. Achilles a tiny bit sensitive by the end.
Monday Mar 17, 2014 #
8 AM
Strength 4:00 [3]
3x15. Certainly felt yesterday's activity, but very happy with the progress!
3 PM
Cycling 1:02:35 25.84 km (24.8 kph) +27m
shoes: Gazelle Giro
Overcast 11°C (feels like 11°C).
Easy tour with Tim through the area around Gorssel. Legs ok, good to get them moving a bit. Chilly in shorts.
Easy tour with Tim through the area around Gorssel. Legs ok, good to get them moving a bit. Chilly in shorts.
10 PM
Strength 4:00 [3]
3x15.
Sunday Mar 16, 2014 #
Event: Nationale Competitie 1
7 AM
Strength 4:00 [3]
3x15.
10 AM
Running warm up/down 8:25 1.45 km (5:49 / km) +18m 5:28 / km
shoes: Inov-8 X-Talon 212
Legs feeling a bit tired during warm up. Still excited for the race though.
Orienteering race (classic) 1:08:30 *** 12.76 km (5:22 / km) +120m 5:08 / km
28c shoes: Inov-8 X-Talon 212
Overcast/Partly cloudy 11°C.
NC 1, Zwolse Bos. 11,1km (6'10"/km).
Map+route
Splits
Had a little chat with Wouter at the start, he started 2min behind me but was 'taking it easy', so I didn't feel hunted.
Like last week, I started too fast. I had planned to take it easier and that kind of worked, but once on the big heath field the running was tough anyway.
Pace slowly faded and after 55min I really noticed my lack of training. Much slower after that and probably lost some minutes there.
Technically ok, unhappy with some legs but in general I was always ahead with the orienteering. Course was pretty easy though.
2) GPS is a bit messed up here, I followed the trail. Insecure in the last part, but followed my gut feeling and spotted the control. Compass! +10".
3) Rough exit, so drifted a bit right of the line. Very much in control of the orienteering.
4) Heath was high so opted for the trail route. Planned 5 and 6.
5) Ran like a mad man down the hill, full in control. Only mistake was that I registered crossing and seeing the small trail, but didn't do anything with it, resulting in a parallel error. Noticed it on the trail corner when I spotted the second small trail. +20".
7) Very sloppy route. Wanted to run on the line, but drifted and then chickened out to the trail for the last bit. Would've been better to go either more left in the beginning using the small trails, or right on the small trail across the hill tops. +15".
9) Little confused halfway, situation didn't match the map. Decided I couldn't be anywhere else. +5".
10) Little insecure/not precise with compass last part. Re-entrant before the control continued further west. +3".
11) Doubted about going right, but straight seemed good. Wanted to stay closer to the line after the earth banks, but drifted a bit right. Hit the trail junction perfectly because of that, but more luck than skills.
12) Sloppy, slow route through the forest just after 11. Should've gone more north to the bike path. Small mistake near the control, I didn't exit the trail where I thought I did, so my compass bearing left me a little west of the control. +15".
13) Exiting 12 too rough (plan was trail, not field), and then small hesitation on the crossing. Map didn't match the real situation there in my opinion. +5".
15) Biggest mistake of the day and completely unnecessary! Got chased by a big dog just before the trail junction and got angry at the owners. Lost focus even though I told myself not to. When I got to the hill top I saw lots of people running off in the other direction, clearly having just punched the control. Didn't see it, didn't check control description (pit...). Tried to make everything match and then ran back to see the control 2m from where I was standing the minute before. Meh. +1'10".
19) Not precise enough with reading the contours, small hesitation just before the control. +3".
21) Physically done when crossing the heath field just before the control. Struggled after that.
23) Not reading the contours precisely, doubting if I should climb that far up the hill for my control. +15".
24) Not fun fighting with the green, then too tired to continue bashing through the thick stuff. +10".
25) Already planned to go around earlier, good execution.
26) Careful and a bit hesitant, but knew I would hit the row of depressions and then just turn left.
=2'50". Very happy with that, apart from the mistake to 15. A bit more planning ahead, stricter compass work and more precise map reading in the circle should help a lot :)
NC 1, Zwolse Bos. 11,1km (6'10"/km).
Map+route
Splits
Had a little chat with Wouter at the start, he started 2min behind me but was 'taking it easy', so I didn't feel hunted.
Like last week, I started too fast. I had planned to take it easier and that kind of worked, but once on the big heath field the running was tough anyway.
Pace slowly faded and after 55min I really noticed my lack of training. Much slower after that and probably lost some minutes there.
Technically ok, unhappy with some legs but in general I was always ahead with the orienteering. Course was pretty easy though.
2) GPS is a bit messed up here, I followed the trail. Insecure in the last part, but followed my gut feeling and spotted the control. Compass! +10".
3) Rough exit, so drifted a bit right of the line. Very much in control of the orienteering.
4) Heath was high so opted for the trail route. Planned 5 and 6.
5) Ran like a mad man down the hill, full in control. Only mistake was that I registered crossing and seeing the small trail, but didn't do anything with it, resulting in a parallel error. Noticed it on the trail corner when I spotted the second small trail. +20".
7) Very sloppy route. Wanted to run on the line, but drifted and then chickened out to the trail for the last bit. Would've been better to go either more left in the beginning using the small trails, or right on the small trail across the hill tops. +15".
9) Little confused halfway, situation didn't match the map. Decided I couldn't be anywhere else. +5".
10) Little insecure/not precise with compass last part. Re-entrant before the control continued further west. +3".
11) Doubted about going right, but straight seemed good. Wanted to stay closer to the line after the earth banks, but drifted a bit right. Hit the trail junction perfectly because of that, but more luck than skills.
12) Sloppy, slow route through the forest just after 11. Should've gone more north to the bike path. Small mistake near the control, I didn't exit the trail where I thought I did, so my compass bearing left me a little west of the control. +15".
13) Exiting 12 too rough (plan was trail, not field), and then small hesitation on the crossing. Map didn't match the real situation there in my opinion. +5".
15) Biggest mistake of the day and completely unnecessary! Got chased by a big dog just before the trail junction and got angry at the owners. Lost focus even though I told myself not to. When I got to the hill top I saw lots of people running off in the other direction, clearly having just punched the control. Didn't see it, didn't check control description (pit...). Tried to make everything match and then ran back to see the control 2m from where I was standing the minute before. Meh. +1'10".
19) Not precise enough with reading the contours, small hesitation just before the control. +3".
21) Physically done when crossing the heath field just before the control. Struggled after that.
23) Not reading the contours precisely, doubting if I should climb that far up the hill for my control. +15".
24) Not fun fighting with the green, then too tired to continue bashing through the thick stuff. +10".
25) Already planned to go around earlier, good execution.
26) Careful and a bit hesitant, but knew I would hit the row of depressions and then just turn left.
=2'50". Very happy with that, apart from the mistake to 15. A bit more planning ahead, stricter compass work and more precise map reading in the circle should help a lot :)
Running warm up/down 1:39 [1] 0.19 km (8:36 / km)
shoes: Inov-8 X-Talon 212
Wanted to do a short cooling down, but meh. Achilles feeling fine.
10 PM
Strength 4:00 [3]
3x15.
11 PM
Note
X-talons cause my right big toe to hurt a bit in the same way as it used to do. Will watch it a bit.
Saturday Mar 15, 2014 #
11 AM
Strength 4:00 [3]
3x15 + 10kg. Improooving :)
11 PM
Strength 4:00 [3]
3x15. Slightly tired feeling.
Friday Mar 14, 2014 #
10 AM
Strength 4:00 [3]
3x15.
1 PM
Cycling 17:26 6.78 km (23.3 kph) +10m
To Havelte Oost on dad's bike.
Orienteering 1:31:48 **** 11.78 km (7:47 / km) +56m 7:37 / km
52c shoes: Inov-8 X-Talon 212
Checking labels on Havelte Oost for the competition on 13th of april. Love this area, although some of the thick forest is really shit to run through. The open parts make up for that though.
Really happy with the current state of my achilles, didn't feel it at all and almost no sensitivy afterwards. Almost healed?
Really happy with the current state of my achilles, didn't feel it at all and almost no sensitivy afterwards. Almost healed?
Cycling 18:24 6.77 km (22.1 kph) +5m
And back home.
Wednesday Mar 12, 2014 #
9 AM
Strength 4:00 [3]
3x15 + 8-9kg.
2 PM
Cycling 1:56:57 49.41 km (25.3 kph) +160m
shoes: Gazelle Giro
Clear 14°C.
With Louis to the Sallandse Heuvelrug and back. Took it quite easy, pushing a bit harder on the hills. Nice downhill experiences :)
With Louis to the Sallandse Heuvelrug and back. Took it quite easy, pushing a bit harder on the hills. Nice downhill experiences :)
Tuesday Mar 11, 2014 #
7 AM
Strength 4:00 [3]
3x15 + 5-6kg.
11 AM
Running 28:08 4.64 km (6:04 / km) +14m 5:58 / km
shoes: Inov-8 F-Lite 240
Clear 9℃.
Short easy run with Tim and Louis. Used it as a recovery run. Legs a bit tired but achilles fine.
Short easy run with Tim and Louis. Used it as a recovery run. Legs a bit tired but achilles fine.
Monday Mar 10, 2014 #
8 AM
Strength 4:00 [3]
3x15. Achilles and calf ok. Adding weight again tomorrow. Pleased with the current state.
10 AM
Cycling 2:36:22 73.49 km (28.2 kph) +40m
shoes: Gazelle Giro
Clear 12℃ (Feels like 12℃), rising to 17℃ during the ride.
Cycling the road bike to Deventer. Had planned to do this somewhere in april, but with the weather predictions I had to move it forward!
Dad joined for the first 26km, so the first our passed very quickly chatting away. Enjoyed the part through the forest. After that I increased the pace slightly and although my legs got tired, the saddle pain was more discomforting. Managed ok though.
Not at all disappointed with my current aerobic fitness. Right hip a bit stiff when I woke up this morning, but no troubles during the ride.
Cycling the road bike to Deventer. Had planned to do this somewhere in april, but with the weather predictions I had to move it forward!
Dad joined for the first 26km, so the first our passed very quickly chatting away. Enjoyed the part through the forest. After that I increased the pace slightly and although my legs got tired, the saddle pain was more discomforting. Managed ok though.
Not at all disappointed with my current aerobic fitness. Right hip a bit stiff when I woke up this morning, but no troubles during the ride.
11 PM
Strength 4:00 [3]
3x15.
Sunday Mar 9, 2014 #
8 AM
Strength 4:00 [3]
3x15.
10 AM
Running 7:07 1.22 km (5:51 / km) +12m 5:35 / km
shoes: Inov-8 X-Talon 212
Orienteering race 56:55 [4] **** 10.98 km (5:11 / km) +65m 5:02 / km
25c shoes: Inov-8 X-Talon 212
Clear 13℃ (Feels like 13℃).
4e HOC'93 competitie, Kale Duinen, 9,8km (5'48"/km) .
Map+route
Splits
I was really looking forward to this race, and had planned to do well. Didn't train as much as I would like yet, but physically I felt quite alright. Faded towards the end as usual, but orienteering focus was there all the way. Enjoyed the terrain a lot, has to be my favourite in NL I guess.
What did bother me was that I was very sloppy with my navigation, not taking the time to properly read the map but being far too rushed. I managed to avoid most mistakes, but knew that proper map reading would be faster. Need to remember for next time to want to orienteer fast and not run fast.
1) Noticed on the way to 1 that I forgot to put control descriptions in my holder. Cursed myself and then checked if they were on the map. They were so I ran along knowing I needed to fold open my map all the time. Annoyed. Small hesitation near the control, not reading the thickets accurately enough. +5".
2) Should've stayed more on the line, now some unnecessary 'bushwacking'. White forest in the middle of the leg was covered with dead branches, slow running. I believe the routechoice left out to the cycling track might've been a little faster.
3) Straight must've been faster, but not more than 10".
4) Good focus but couldn't understand the contours close to the control. Missing control description also didn't help! Stood still for some time until I figured it out. +20".
6) Thought the dense vegetation wasn't mapped accurately, so after running east a bit I decided to cut through anyway. Bad choice. +15". Also confused in the circle, felled areas weren't mapped that well.
8) GPS might not show it, but I noticed my sloppy navigation here. I wasn't certain and didn't pick catching features to tick off, but still kept running. Bit sloppy in the circle too, running a bit too much west.
9) Sloppy exit but just aimed for the treeline. Tripped halfway through the leg.
10) Good focus, but only after spotting the big hill halfway. Spiked the control perfectly.
11) Hesitant and bad map reading. Stood still at the first hill ridge wondering if I was already there. +5".
12) Again hesitant and uncertain, not taking the time to read the map.
13) Same problem. Refolded my map here and by the time I did that I had lost where I was. Kept running in the general direction using precise compass, but couldn't figure it out. Knew I was going ok because I ran on the sand, but only at the big hill just before the control I knew again where I was. Annoyed with myself. Unnecessary running through the heather instead of around on the trail just before the control. +15".
14) Sloppy exit, but managed to relocate and spiked the control. +10".
15) Parallel error: Told myself to start navigating well, and so I wanted to run through the small valley next to the hill on the line. Misread the contours and failed to check compass, so I ran round the wrong hill. Spotted the control in the distance. +25".
16) Finally good focus and accurate map reading, but had troubles understanding the contours in the circle. Control description would've helped. +10".
17) Too rough compass bearing, so double checked just before descending the ridge. Should've gone straight over the last hill instead of rounding it. +10".
18) Good plan and execution, though a bit too sloppy/rough in the first part. Instead of paying attention to the small sheep trails I should've just checked the big hill ridges.
20) Misread contours in the circle. +5".
21) Too rough in the beginning, but once on the sand (the patch with all the knolls) I relocated. Not the optimal choice, too much climb/descent and slow entry with difficult map reading the final part. Slightly more south or north would've been better. +10"?
23) Misread contours in the circle, also because of no control description. +5".
25) Wanted to pick up the trail, but after whacking through the green the trail was blocked by a fallen tree, so cut through more dense forest. Not the optimal route, small trail (southern route) was better. +20".
So again I managed to avoid big mistakes, I think my navigation is at a level right now that at least in Netherlands I am that consistent. Small mistakes are annoying me though, especially the way I make them. Added up about 2'30".
4e HOC'93 competitie, Kale Duinen, 9,8km (5'48"/km) .
Map+route
Splits
I was really looking forward to this race, and had planned to do well. Didn't train as much as I would like yet, but physically I felt quite alright. Faded towards the end as usual, but orienteering focus was there all the way. Enjoyed the terrain a lot, has to be my favourite in NL I guess.
What did bother me was that I was very sloppy with my navigation, not taking the time to properly read the map but being far too rushed. I managed to avoid most mistakes, but knew that proper map reading would be faster. Need to remember for next time to want to orienteer fast and not run fast.
1) Noticed on the way to 1 that I forgot to put control descriptions in my holder. Cursed myself and then checked if they were on the map. They were so I ran along knowing I needed to fold open my map all the time. Annoyed. Small hesitation near the control, not reading the thickets accurately enough. +5".
2) Should've stayed more on the line, now some unnecessary 'bushwacking'. White forest in the middle of the leg was covered with dead branches, slow running. I believe the routechoice left out to the cycling track might've been a little faster.
3) Straight must've been faster, but not more than 10".
4) Good focus but couldn't understand the contours close to the control. Missing control description also didn't help! Stood still for some time until I figured it out. +20".
6) Thought the dense vegetation wasn't mapped accurately, so after running east a bit I decided to cut through anyway. Bad choice. +15". Also confused in the circle, felled areas weren't mapped that well.
8) GPS might not show it, but I noticed my sloppy navigation here. I wasn't certain and didn't pick catching features to tick off, but still kept running. Bit sloppy in the circle too, running a bit too much west.
9) Sloppy exit but just aimed for the treeline. Tripped halfway through the leg.
10) Good focus, but only after spotting the big hill halfway. Spiked the control perfectly.
11) Hesitant and bad map reading. Stood still at the first hill ridge wondering if I was already there. +5".
12) Again hesitant and uncertain, not taking the time to read the map.
13) Same problem. Refolded my map here and by the time I did that I had lost where I was. Kept running in the general direction using precise compass, but couldn't figure it out. Knew I was going ok because I ran on the sand, but only at the big hill just before the control I knew again where I was. Annoyed with myself. Unnecessary running through the heather instead of around on the trail just before the control. +15".
14) Sloppy exit, but managed to relocate and spiked the control. +10".
15) Parallel error: Told myself to start navigating well, and so I wanted to run through the small valley next to the hill on the line. Misread the contours and failed to check compass, so I ran round the wrong hill. Spotted the control in the distance. +25".
16) Finally good focus and accurate map reading, but had troubles understanding the contours in the circle. Control description would've helped. +10".
17) Too rough compass bearing, so double checked just before descending the ridge. Should've gone straight over the last hill instead of rounding it. +10".
18) Good plan and execution, though a bit too sloppy/rough in the first part. Instead of paying attention to the small sheep trails I should've just checked the big hill ridges.
20) Misread contours in the circle. +5".
21) Too rough in the beginning, but once on the sand (the patch with all the knolls) I relocated. Not the optimal choice, too much climb/descent and slow entry with difficult map reading the final part. Slightly more south or north would've been better. +10"?
23) Misread contours in the circle, also because of no control description. +5".
25) Wanted to pick up the trail, but after whacking through the green the trail was blocked by a fallen tree, so cut through more dense forest. Not the optimal route, small trail (southern route) was better. +20".
So again I managed to avoid big mistakes, I think my navigation is at a level right now that at least in Netherlands I am that consistent. Small mistakes are annoying me though, especially the way I make them. Added up about 2'30".
Running 7:18 [1] 1.07 km (6:48 / km) +6m 6:37 / km
shoes: Inov-8 X-Talon 212
1 PM
Hiking 1:08:11 [1] *** 5.18 km (13:09 / km) +28m 12:49 / km
14c shoes: Salomon XA Pro 3D Ultra 2
Clear 17℃ (Feels like 17℃).
Picking up controls with Natalia. Warm and sunny, so pleasant. Wouldn't have minded doing a few km extra! Walked the last part with mom.
Picking up controls with Natalia. Warm and sunny, so pleasant. Wouldn't have minded doing a few km extra! Walked the last part with mom.
9 PM
Strength 3:00 [3]
3x10. Calf bit stiff but achilles doing well.
Saturday Mar 8, 2014 #
10 AM
Strength 4:00 [3]
3x15 +7,5kg. Time to gradually increase the weight and see if that'll help anything. According to the literature and researches it should.
9 PM
Strength 4:00 [3]
3x15 + 8kg.
Friday Mar 7, 2014 #
11 AM
Strength 4:00 [3]
3x15. Again this 'tick' in achilles, but only during first set.
Thursday Mar 6, 2014 #
10 AM
Hiking 4:05:50 [1] * 19.51 km (12:36 / km) +260m 11:49 / km
shoes: Inov-8 Roclite 315
Clear 12°C.
Hiking with Louis from Holten to Nijverdal. Picked a nice route across the Sallandse Heuvelrug. Beautiful sunny day, nice views. Feet and legs feeling strong, but shoes gave some small irritation at the tibialis anterior tendon (as far as I checked it ;))
Missing part because GPS died.
Hiking with Louis from Holten to Nijverdal. Picked a nice route across the Sallandse Heuvelrug. Beautiful sunny day, nice views. Feet and legs feeling strong, but shoes gave some small irritation at the tibialis anterior tendon (as far as I checked it ;))
Missing part because GPS died.
9 PM
Strength 4:00 [3]
3x15. Achilles more sensitive when touching/squeezing, but didn't bother me during exercises.
Wednesday Mar 5, 2014 #
9 AM
Strength 4:00 [3]
3x15.
4 PM
Running 20:10 3.32 km (6:04 / km) +3m 6:02 / km
shoes: Inov-8 F-Lite 240
Clear 11°C (feels like 11°C).
Tuesday Mar 4, 2014 #
8 AM
Strength 4:00 [3]
3x17. Considering how the achilles felt yesterday I didn't expect it to be that good this morning. Still having a rest day.
9 PM
Strength 4:00 [3]
3x15.
Monday Mar 3, 2014 #
8 AM
Strength 4:00 [3]
3x15.
10 AM
Running 17:50 3.33 km (5:22 / km) +3m 5:20 / km
shoes: Inov-8 F-Lite 240
Around the Douwelerkolk again. Bit slower, abs still hurt and achilles felt a bit tired. During the run fine though, but still doesn't feel 100% ok.
Saturday Mar 1, 2014 #
9 AM
Strength 4:00 [3]
3x15.
1 PM
Running 17:11 3.57 km (4:49 / km) +4m 4:47 / km
shoes: Inov-8 F-Lite 240
Cloudy 6℃ (Feels like 6℃).
And another short run, through Beijummerbos. Speed was higher, maybe my body is picking up on the (little) training? Feeling good. Achilles felt a bit tired, but that might've also been the calf from the regular eccentric exercises.
And another short run, through Beijummerbos. Speed was higher, maybe my body is picking up on the (little) training? Feeling good. Achilles felt a bit tired, but that might've also been the calf from the regular eccentric exercises.
5 PM
Strength 12:00 [3]
Starting again with some circuits after noticing too much bellyfat. Ouch.
Abs+back.
Abs+back.