Saturday Aug 11 |
 | Orienteering race 35:00 [5] ***** 4.5 km (7:47 / km) +150m 6:40 / km | |
| spiked:12/15c slept:6.0 shoes: 06 VJ Twister |
| Norrlandsmästerskapen - Middle H21E.
Tough race - very complex in the beginning, changing abruptly to faster/flatter/diffuse after the radio control halfway through. Verrrrry heavy lifting in the beginning, and quite technical - most runners lost time somewhere along the way. I lost about 30 seconds on a route choice to the first control (a long leg of about 6 minutes), then 3 mistakes of ~30 seconds each after the complex area. Up through the complex section, I was actually 6th overall, but with the little bobbles in the "easier" section, I faded down to 13th (out of 50). Not bad - still the fastest Sundsvalls OK runner. But it could (and should) have been better. Starting last in any Swedish race is a very lonely experience - never saw anyone out there except for the guys at the radio control.
Legs felt a bit heavy after the sprint yesterday - will drop down to H21 tomorrow to avoid a 13km race in heavy terrain this close to the WOC. |
| Running warm up/down 30:00 [3] | |
| |
| For the above.
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Friday Aug 10 |
| Orienteering race 15:00 [5] *** 3.02 km (4:58 / km) +25m 4:46 / km | |
| spiked:13/15c slept:6.0 shoes: 07 Saucony Kilkenny |
| Norrlandsmästerskapen - Sprint. Little town west of Hudiksvall. Dead easy, totally a runner's course. Basically just not pushing nearly hard enough - the effort felt hardish at the time, but didn't even work up much of a sweat by the time I was finished. Way too much left in the tank. However, since I'm not running the sprint at WOC it doesn't matter much at the moment; will ponder it more as September approaches, and with it the NA Sprint Champs.... Ended up 9th of about 22? runners. Race dominated by the youngsters - the Lysell twins and Erik Rost. |
| Running warm up/down 40:00 [3] | |
| shoes: 07 Saucony Kilkenny |
| For the above. |
Thursday Aug 9 |
| Note | |
| slept:6.0 (rest day) |
| Taking another day off. What with 3 races this weekend and a trip to Kiev early Tuesday morning, it seemed wiser to bank some rest rather than train today. |
Wednesday Aug 8 |
| Mountain biking 1:25:00  | |
| slept:5.0 |
| MTB from "home" to the water, with Mia in tow in the CX-1 rigged for biking. Surprisingly heavy going up the hills, had to sit in 32/32 on the climbs. But best of all, my egg beaters were nice - sorry Eddie, no duct tape this time.... Fixed my headset issue (had to buy a whole new one just to obtain a new crown race), still need to iron out a few kinks in the drivetrain, a real PITA without a bike stand. |
| Running intervals 3:45 [5] 1.2 km (3:07 / km) | |
| shoes: 07 Saucony Kilkenny |
| After biking, ran up to the track just to check something. As suspected, the track in Cochrane (a rutty dirt affair surrounding the local high school's decrepit and neglected soccer pitch; no lanes, no markings, but roughly "looks" like a regular track) is probably a bit long. The 1200m there feels like hard work to run sub 4:20, but on Härnosand's nice surfaced running track, sub 3:50 was no biggie. No idea what the real length of the track is in Cochrane (obviously fitness and running surface are major confounding issues, among others), but I'll think of it as "long". |
| Running intervals 3:46 [5] 1.2 km (3:08 / km) | |
| shoes: 07 Saucony Kilkenny |
| More circles... |
| Running warm up/down 35:00 [3] | |
| shoes: 07 Saucony Kilkenny |
| For the above. |
Tuesday Aug 7 |
| Note | |
| slept:6.0 (rest day) |
| Travel day from Sälen to Härnosand - felt like one was due anyway. |
Monday Aug 6 |
| Orienteering 1:15:00  | |
| slept:6.0 shoes: 06 VJ Twister |
| "Speed change" training - see the map on Eva's homepage:
http://www.evajurenikova.com/maps/07_tr_salen_spee...
Nice terrain in the beginning, but rough and not so fun by the end. Quite a lot of loose stones underfoot - those with weak or previously-injured ankles would do well to tape here. Took a few pics of controls in the "woods" - visible from quite a distance if you're coming from the right direction (and the fog isn't socking things in...).
Feeling a bit tired - a rest day or two would probably be a good idea before going to Kiev.
In other news, the bag that the airlines lost on my return trip has still not resurfaced and they aren't holding out much hope (they assume the sticker has fallen off somewhere). I have to wait until it's gone for 2 weeks before they compensate me - though my own insurance kicks in already so I should probably go shopping. Most of the stuff is specialty orienteering gear though, so it'll be tough (if not impossible) to replace. |
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| C • On the bright side.... 5 |
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| C • The maps look like the landsca... 3 |
| Orienteering warm up/down 10:00 [3] | |
| shoes: 06 VJ Twister |
| For the above. |
Sunday Aug 5 |
| Running 1:05:00  | |
| slept:5.0 shoes: 06 New Balance 872 |
| Trail and terrain run around the resort area. About 7km on a marshy, rocky and rooty singletrack (had originally been thinking about MTB'ing this later but now not so much), followed by a 5km stretch off trail that included going up and over the top of one of the local ski hills. Steady effort, but not feeling as fast and light as I'd like to be. Oh well. |
| Mountain biking 57:00  | |
| shoes: 06 New Balance 872 |
| Mountain biking ride - pretty easy stuff. We have flat pedals on my Scott Scale (my Swedish bike - built similarly to my Scale at home but with XT cranks instead of XTR, and no carbon handlebars), since Katta didn't bring her bike shoes. It's been 12 years since I biked without clipless pedals, and OMG - how do people ever do that? I found that even moderately technical sections and climbs (things I would have flown up with my regular shoes and pedals) we impossible, as my feet were floating all over the place, not properly centered over the pedals. Yeesh. Fortunately, I do have a set of egg beaters waiting me in Härnosand, so I will be able to ride "properly" there. |
