Training Archive: churchillIn the 7 days ending 2008-06-14:
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Saturday Jun 14 | ||
| Running 38:00 [2] | |
| ahr:140 | ||
| Run out from hut onto the Getryggen map to do a session, and run back afterwards. kept a steady pace and my heart rate pretty low. | ||
| orienteering 38:00 [3] | |
| ahr:149 max:175 | ||
| Short session on Getryggen
planned a couple of long legs with some short controls inbetween. Ran at a steady pace that i felt i could keep up for ages, most of my sessions in terrain so far have been higher tempo and as a result have been tiring abit towards the end of them and stumbling abit more. Felt good just to cruise through the terrain, keeping good posture. | ||
Friday Jun 13 | ||
| orienteering 17:36 [4] | |
| Gotaplatsen
Sprint training. I planned two very similar courses, with slight gaffling through the streets and bigger gaffling in the wood. We paired up and ran the courses head to head. i raced hector, and after getting a gap on him early on he passed me after our first short leg in the wood, then i caught him just as we enteed the wood for two short controls before the finish. we were almost neck and neck at the last control but he had a couple of meters and kept ahead in the sprint finish. Really enjoyed it! | ||
| Running warm up/down 15:00 [2] | |
| putting out some kites in the wood before the training.jog after collecting them. | ||
Thursday Jun 12 | ||
| orienteering 52:16 [4] | |
| Rannebergen
This forest is probably my favourite area ever, really beautiful place to orienteer in. Did three short loops, between about 1k and 2k. Ran each one at above middle distance pace with recovery between each one. 3.50 warm up 10.05 loop 1 5.00 rec 15.20 loop 2 3.56 rec 7.04 loop 3 7.00 warm down only one big mistake of about 1min, at the end of the second loop, and a couple of hesitations on the last one. I was getting pretty tired:) Really enjoying training without controls, it forces me to concentrate abit more when entering the control circle because you can't just look for a orange and white thing.The emphasis is on having a good attackpoint and self confidence! | ||
| Running warm up/down 15:00 [1] | |
| decided against doing an afternoon session because i was pooped, so just went for a jog and did stretching instead. | ||
| C • Good move Tullie, sounds li... 4 | ||
Wednesday Jun 11 | ||
| orienteering 47:00 [4] | |
| training on Partille
Ran two really long legs accross partille, roughly 1.5k each, with a couple of really short legs after the long one. Focus was on being decisive, picking a route choice and really nailing it without hesitation or changing the plan during the leg. easy jog between the two sets and jog afterwards. | ||
| Gym 45:00 [3] | |
| when i say gym i mean playing field with a big log that hector pulled out the woods.
me, hector, john and rhodri did some core work with a bit of plyo, and a fair bit of mucking about:) | ||
Tuesday Jun 10 | ||
| orienteering 53:30 [3] | |
| Line course and then control pick on Skatas. Was feeling abit sluggish on the line, though i think thats just line courses for you, control pick i opened up abit and was running pretty fast by the end. | ||
| Running warm up/down 20:00 [1] | |
| warming up to start of course, and jog and stretch with hector afterwards | ||
| Running intervals 20:00 [5] | |
| Intervals with the GMOK boyos and Jamie S, Hector and John.
2 x 90sec, 90rec 4 x 60sec, 60rec 4 x 30sec, 30rec 4 x 15sec, 15rec Shep had a name for this sessiom, some aussie marathon runner, but i can't remember it. was a good session though, nice to run on the rolling trails. | ||
| C • It's called monna fartlek, ... 2 | ||
| Running warm up/down 25:00 [2] | |
| jog out to intervals and jog back | ||
Monday Jun 9 | ||
| Running 35:00 [2] | |
| Jog round some trails in Skatas with Hector and Jamie S.
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| Note | |
| Out in Goteborg for some pre JWOC training, staying out until jwoc. | ||
Sunday Jun 8 | ||
| orienteering race 1:00:00 [4]8.5 km (7:04 / km) | |
| WOC selections
Long - Brown Clee Started off ok, abit meassy through the rough and technical open bit, after that though the course became very uninteresting. I found my self not concentrating on the race at all and had no motivation to carry on, courses like that aren't why i orienteer. Jogged back after number 13. | ||