Training Log Archive: mood

Orienteering race 59:13 [4] **** 7.49 km (7:54 / km)
spiked:14/16c shoes: Walsh trainer

Night-O in Länna. Club champs for OK Linné. I made one bigger mistake, at control 7 (about 2,5 min) and some smaller ones. Overall a good race.

http://www.obasen.nu/winsplits/online/sv/default.a...

Running - soft ground warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Walsh trainer

Running - soft ground 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics ds trainer

Orienteering race 1:05:00 [4] 7.4 km (8:47 / km)
shoes: Walsh Elite Racer

Running - soft ground warm up/down 45:00 [3] 5.0 km (9:00 / km)
shoes: Asics ds trainer

Running - soft ground race 9:50 [4] 2.8 km (3:31 / km)
slept:6.0 shoes: Nike Zoom Forever XC

Running - soft ground warm up/down 35:00 [3] 6.0 km (5:50 / km)
shoes: Asics ds trainer

Orienteering race 40:33 [4] ***** 5.25 km (7:43 / km)
spiked:16/19c slept:7.5 shoes: Dirt-Dog

Swedish championships in middle distance. My race started ok, and after half of it I had a pretty good time. I was running for top 10 until I made three stupid mistakes. In total about 3,5 minutes. Ended as number 20, which still is ok.

Running - soft ground warm up/down 45:00 [2] 6.0 km (7:30 / km)
shoes: Asics ds trainer

Orienteering race 34:51 [4] ***** 4.5 km (7:45 / km)
spiked:17/18c slept:10.0 shoes: Walsh Elite Racer

Swedish Championships Middle distance (Trial). Started late in heat C, 12,26. I second I got the map in my hand it felt great. The terrain was complex and tough! It looked like my home forest(!), so I was assured that I would be able do do a good race. I made some smaller mistakes though, but overall my orienteering felt great. But I still have some to work on with my running.

Running - soft ground warm up/down 45:00 [3] 6.0 km (7:30 / km)
shoes: Asics ds trainer

Running - soft ground 37:35 [3] 7.0 km (5:22 / km)
shoes: Asics Gel-kayano

Running - soft ground warm up/down 30:00 [3]
shoes: Walsh trainer

Orienteering tempo 44:00 [4] *** 7.0 km (6:17 / km)
spiked:14/15c slept:8.0 shoes: Walsh trainer

Training with OK Linné. Forked course and a lot of people in the forest made it a great training for middle-sm. Was running most of the course with Simon and Erik (non of us had the same course) and we were pushing each other.

I was orienteering very good today and I only made one mistake, at control 14 (about 2 min). My legs also felt good.

Running - soft ground 46:15 [2] 7.0 km (6:36 / km)
shoes: Asics Gel-kayano

Running - soft ground long 1:25:00 [3] 15.0 km (5:40 / km)
shoes: Asics ds trainer

Running - soft ground 41:00 [3] 7.0 mi (5:51 / mi)
shoes: Nike zoom elite+ 4

Rollerskiing Classic 23:00 [3] 9.0 km (23.5 kph)

Orienteering 1:05:30 [3] *** 8.7 km (7:32 / km)
spiked:9/13c shoes: Dirt-Dog

SM-Long qualifier. Missed a lot, but I was running fast!

Mistakes:

It started well with the first control, but to the 2nd I made this parallel mistake with the hills and I had to run through this green area. Lost about 2 min there.

To nr 4, I did everything right but then I couldn't see the control ones I was in the ring! I thought i was at the wrong place and when away to the north. Came back about 2 min later just to find the control at the same place I was standing earlier. Annoying!

Then the biggest mistake was to nr 8. The green area wasn't properly made. I was much bigger and the control was actually in the green area. Missed 5 minutes here.

So I have a lot to improve til next weekend. It's good that at least my running felt ok.

Running - soft ground warm up/down 45:00 [3]
shoes: Asics ds trainer

Running - soft ground 32:00 [3] 6.0 km (5:20 / km)
shoes: Asics ds trainer

Running - soft ground tempo 35:00 [3] 6.0 km (5:50 / km)
shoes: Asics ds trainer

Running - soft ground 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics ds trainer

plyometrics and running drills 30:00 [3]
shoes: Asics ds trainer

Orienteering 1:40:00 [1]
shoes: Nike free

Orienteering 50:00 [1]
shoes: Puma asfalt

Alt. training 30:45 [2]

Running - soft ground 43:00 [3] 8.0 km (5:23 / km)
shoes: Asics ds trainer

Orienteering race 44:00 [4] 5.5 km (8:00 / km)
shoes: Dirt-Dog

Running - soft ground warm up/down 40:00 [3]

Running - soft ground tempo 55:00 [3] 10.0 km (5:30 / km)
slept:10.0 shoes: Asics ds trainer

plyometrics and running drills 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics ds trainer

Orienteering tempo 30:00 [4] * 6.0 km (5:00 / km)
shoes: Asics ds trainer

Orienteering 1:00:00 [1] 6.0 km (10:00 / km)
shoes: Asics ds trainer

Orienteering long 1:06:00 [2] *** 6.0 km (11:00 / km)
spiked:7/10c shoes: Dirt-Dog

Easy orienteering in southern Bollnäs.

Orienteering race 1:14:00 [4] *** 9.0 km (8:13 / km)
spiked:5/9c shoes: Dirt-Dog

Running - soft ground warm up/down 30:00 [3]
shoes: Dirt-Dog

Orienteering long 1:05:30 [2] *** 6.0 km (10:55 / km)
spiked:26/26c shoes: Vavrys Sharp

Running - soft ground tempo 27:00 [5] 6.0 km (4:30 / km) +250m 3:43 / km
shoes: Walsh trainer

Running - soft ground warm up/down 45:00 [2] 6.0 km (7:30 / km)

Orienteering long 1:20:00 [3] 9.0 km (8:53 / km)
spiked:26/27c slept:11.0 shoes: Walsh trainer

Orienteering south of Almunge on an old map. I did choose this map because I think that the terrain is similar to the area where swedish champs will be. My achilles tendon did hurt during the training, but not that much though. But I guess that I'll need to do some alternative training again :(

Orienteering tempo 35:00 [4] *** 4.5 km (7:47 / km)
spiked:6/9c shoes: Walsh trainer

Since I know the area quite well I decided to make the training a little bit harder by not looking at the map. And to do the training without compass!

Overall it went ok. I made some mistakes in the beginning (It was hard to run straight in the forest without compass or map) but after a couple of controls it started to go a lot better. And I think I had the fastes time! (all the others was running with a map and compass).

Running - soft ground warm up/down 20 [3] 3.5 km (6 / km)
shoes: Asics Gel-kayano