Sunday Nov 12 |
 | running warm up/down 30:00 [2] | |
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| warm up and cool down for the middle distance race. |
| Orienteering race 39:40 [5]**** 3.7 km (10:43 / km) | |
| ahr:178 max:255 spiked:13/18c |
| Ok Tyr Middle Distance Champs
I didn't run like a champ today, made lost of little mistakes, the biggest being about 1'30", really sloppy... I did have some fun speed when things were going well, but I spend way too much time in the control circle at the one's that I missed. About 5' of mistakes.
6th overall (+ 5'27" back) 3rd Ok Tyr
Results are here: http://www.obasen.nu/winsplits/online/sv/default.a... |
| running 45:17 [2] | |
| shoes: Asics DS Trainer |
| Running with Boris and Viktoria again. We went a little farther this time and also used out big headlamps. Another fun run during a really great training camp! |
Saturday Nov 11 |
| running warm up/down 15:00 [2] | |
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| Orienteering race 1:49:51 [5]**** 14 km (7:51 / km) +200m 7:19 / km | |
| ahr:182 max:192 spiked:22/23c |
| OK Tyr/Värmlands District Ultra Long Champs
Mass start, with large butterfly loops. I was with a group of four girls for most of the first loop. By the time we got into the centre control we were only three Linda Take, and Lisa Johansson. I decided to take a different route choice then the two others and ended up at the control about 5 meters ahead of Linda Take (she was then alone), from that point on Linda and I traded off taking the lead the rest of the way. Again after the centre control there was a route choice leg and Linda and I did different things. I smirked when we ended up on a trail close to the control again at the same time. After that I felt like I was physically stronger and that I could maybe even get away. This ended up not being the case. She stuck to me, and then took the lead because my butt muscle were camping up. For the last four controls I fought through always seeing her a little ahead of me. At this point I couldnt challenge her anymore. She got into the finish 28 seconds ahead of me. We place 1st and 2nd!! This 2nd place made me Ok Tyr club champion in Ultra long :-) how cool!
I am really happy with how the race went. I was always in contact with the map and had a really good flow. I felt good physically until the last km. This was one of my best races ever.
Results are here:http://www.obasen.nu/winsplits/online/sv/default.a...
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| C • Nice! 6 |
| running 20:30 [1] | |
| shoes: Asics DS Trainer |
| Running with Boris and Viktoria to get the legs stretched out again. |
Friday Nov 10 |
| Orienteering 50:53 [2]**** | |
| ahr:155 max:181 spiked:11/11c shoes: VJ Integrators (red/black)#2 |
| Middle distance training
Viktoria, Boris and I went out together and did an exercise where one person tells the person ahead who is not looking at the map how to get to the control. We switched off several times and then did some golf-O. This consists of looking at the map for about 10 seconds and memorizing the leg. If you have to look at the map on the way to the control it counts as a stroke. This was a lot of fun. |
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| C • Golf O 3 |
Thursday Nov 9 |
| running warm up/down 10:00 [1] | |
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| Orienteering 1:09:34 [3]***** 6.1 km (11:24 / km) +200m 9:48 / km | |
| ahr:160 max:188 spiked:9/9c |
| Long distance training in Karlstad. I was able to concentrate well and therefore orienteer pretty right on. The terrain was somewhat rough, pretty heavy running. |
| running warm up/down 5:00 [1] | |
| shoes: VJ Integrators (red/black)#2 |
| Warming up with Boris :-) |
| Orienteering (Night-O) 1:02:00 [4]*** | |
| ahr:139 max:181 shoes: VJ Integrators (red/black)#2 |
| Night-O training on a sprint map. I had a really hard time on the first loop, I managed to over-run one leg, and then relocate incorrectly and go the wrong direction. I managed to figure out where I was about 1km away from my control, the loop was only 900 meters long... the rest of the loops went fine except that I got pretty tired at the end. |
Wednesday Nov 8 |
| running 1:02:04 [2] | |
| shoes: Asics DS Trainer |
| I'm in Karlstad! Funny thing to suddenly be in Sweden, but also really nice. I am at my "club house" Tom's place spending 6 days here to train and take part in the club champs in ultra long (saturday) and middle distance (sunday). |
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| C • Ultra Long? 3 |
Tuesday Nov 7 |
| running 51:26 [2] | |
| ahr:149 shoes: Adi Star (white) |
| After forgetting my shoes at home, making it impossible to go running over lunch, I was getting anxious while I was waiting in a traffic jam on my way home from work. I had a lot to do tonight, including packing for my trip to Sweden, cutting marc's hair, and getting things *organized* before I leave. I am glad marc pushed me out the door for a run anyway. |
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| C • Looking forward to seeing you ... 2 |
| stretching 5:00 [1] | |
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Monday Nov 6 |
| running 36:36 [1] | |
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| stretching out the legs... |
| running 49:01 [2] | |
| shoes: Asics DS Trainer |
| Running with Fränä, Briget, Sabi and Wili before strength training. |
| strength 35:03 [3] | |
| shoes: Nike Free |
| Lots of different stuff: laufschule (track drills), fuss gymnastik (foot and ankle exercises), core strength, etc. |
| stretching 5:00 [1] | |
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