Sunday Jun 17 |
 | Running intervals (RVO210B) 16:00 [5] *** 4 km (4:00 / km) +200m 3:12 / km | |
| (injured) shoes: Asics DS Trainer |
| RVO210B reps on WING clubhouse map. Undulating. The usual reps but no recovery between sets now, also tougher due to hills and I did an extra hill effort at the end just for fun. |
| Orienteering (RVO210B) 32:00 [3] ** 5 km (6:24 / km) | |
| shoes: Asics DS Trainer |
| Rest of the RVO210B(0") session inc warm up & down, all except reps using map, relocating, but mainly taking paths. Knee sore as it has been all day travelling, decided to ignore it & stick to plan of finishing RVO210B sessions with this continuous version. |
Saturday Jun 16 |
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| Event: Jukola 2007
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| Running 31:00 [3] 6 km (5:10 / km) | |
| shoes: Asics DS Trainer |
| Morning easy run with Rahel Friedrich & Angela Wild. Mainly roads. Yet again just as the "session" was finishing I trip up on a fairly tame obstacle, this time a small rock hidden in the grass and go flying into the gravel car park. Lots of gravel in my hands and felt a bit silly. Must learn to stay on feet. |
| Orienteering race 55:00 [4] ***** 7 km (7:51 / km) | |
| shoes: Olway Tigers |
| Venla, great terrain. Going well til compass snapped in half which broke my rhythm a bit, bezel still working but had to change technique to running on the needle and lost some time. Still pulled us up from 80th -> 58th, but not a great time, again lots of drugs masking continuing knee problem, which I am continuing to ignore. |
| Running warm up/down 30:00 [3] 3 km (10:00 / km) | |
| shoes: Asics DS Trainer |
| Warm up jogging plus back into town later on, very slow. |
Friday Jun 15 |
| Orienteering 1:10:00 [3] ***** 9 km (7:47 / km) | |
| (injured) shoes: Olway Tigers |
| Norvalla orienteering training which was really nice except the realisation that without drugs my knee is still sore and a general tiredness & hunger. Technically surprisingly good. |
Thursday Jun 14 |
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| Event: Orienteering World Cup Event 1
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| Running warm up/down 20:00 [3] 3 km (6:40 / km) | |
| shoes: Olway Tigers |
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| Orienteering race 12:49 [5] **** 3 km (4:16 / km) | |
| shoes: Olway Tigers |
| World Cup quali. Not too bad technically, just secs here & there & 1 wrong route choice, costing no more than 15 secs. Took ibuprofen & used voltaren gel so no noticeable probs with knee. |
| Running warm up/down 15:00 [3] 2 km (7:30 / km) | |
| shoes: Olway Tigers |
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| Orienteering race 17:48 [5] **** 3.5 km (5:05 / km) | |
| shoes: Olway Tigers |
| World Cup B final. Went ok, controls generally easier than expected, a couple of route choices should have been better and probably should have been attacking more. Again, masked knee problem with various drugs. |
Wednesday Jun 13 |
| Orienteering 15:00 [4] *** 3 km (5:00 / km) | |
| (injured) shoes: Asics DS Trainer |
| Model event course for qualifier in Lapua. Took it relatively easy to see how knee was, it wasn't great. Ankle was fine. |
| Running warm up/down 14:00 [3] ** 2 km (7:00 / km) | |
| shoes: Asics DS Trainer |
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| Orienteering 25:00 [3] **** 4.5 km (5:33 / km) | |
| shoes: Olway Tigers |
| Model event for final. Vague bit of forest. Took it easy physically with a few legs a bit faster, knee was hurting on down and uphill parts. |
| Running warm up/down 5:00 [3] 1.5 km (3:20 / km) | |
| shoes: Olway Tigers |
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Tuesday Jun 12 |
| Running intervals (RVO210B) 15:00 [5] *** 3.5 km (4:17 / km) | |
| (injured) shoes: Olway Tigers |
| Reps of RVO210B (30") session. Damaged ankle & knee on 5th to last 10v10! |
| Orienteering (RVO210B) 30:00 [3] *** 5.5 km (5:27 / km) | |
| shoes: Olway Tigers |
| RVO210B session with map relocation in Nacka skogen. 10' easy, 20v40 x 5, 10v10 x 15, 30", 20v20 x 9, 30", 30v30 x 5, 30", 20v20 x 9, 30", 10v10 x 11, during the 11th in last set I turned r ankle and landed on right knee, sat with ankle in lake for a bit then walked home. Right knee was killing all day, carrying heavy bags whilst travelling probably didn't help. Got ice at any opportunity, from cafes and stuff. |
Monday Jun 11 |
| Running tempo 14:00 [4] 3.5 km (4:00 / km) | |
| shoes: Saucony Phoenix |
| Roads with strides |