Wednesday Oct 31 |
 | Running warm up/down 6:00 [1] 1 km (6:00 / km) | |
| ahr:122 |
| |
| Orienteering race 1:23:34 [2]**** 10.5 km (7:58 / km) | |
| ahr:153 spiked:14/17c |
| Orienteering Training, OK Linnés wed. night-O/Boris-O (you got to skip a control). Ran with the big shots. Made the mistake of not following them a long way around on a path to the first control, and decided to go straight through a green area, which was more than just a green area - had brashings all over the ground. So I was by myself by the first control, and ran the rest of race this way. Jumped over the 8th control hoping to catch up with somebody... but it didn't work. Finished 13.5min behind Jan. Damn...
See Boris' log for the map:
http://www.attackpoint.org/weeklyactivity.jsp/user...
To add to the Halloween atmosphere Boris and Paddy put out a couple of pumpkins at the control sites. One looked great, the other had fallen flat on his face... |
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| C • Interesting tradition 2 |
Tuesday Oct 30 |
| Running 38:00 [2] 7 km (5:26 / km) | |
| ahr:139 |
| Jog from Boris' to SLU with a 6-8kg rucksack - slightly different route... |
| Running warm up/down 15:00 [1] 2.5 km (6:00 / km) | |
| ahr:129 |
| Boris' to NE tip Nåsten |
| Orienteering 56:00 [1]***** 5.1 km (10:59 / km) | |
| ahr:128 spiked:7/11c |
| Orienteering Training, Nåsten, Night-O. Damn this area is tough for night-O... lots of fallen trees, and young spruces mean it's difficult to keep your line and direction - and that's when it's daylight... Meant that I had a bad orienteering style... ran and got confused and would then read myself in again on the fly. Tried to execute plans but that always got messed up by having to change direction so much. And then there is the standard Nåsten problem - big rocks aren't always mapped. |
| Running 15:00 [1] 2.5 km (6:00 / km) | |
| ahr:127 |
| Cool Down, NE tip Nåsten to Boris' |
Monday Oct 29 |
| Running 59:00 [1] 11 km (5:22 / km) | |
| ahr:125 |
| Steady Run with Patrick and Boris |
| Aerobics 1:00:00 [1] | |
| ahr:130 |
| Gympa... usual impossible co-ordination exercises, with strength exercises all the petite girls can do, and all the guys struggle with... Forgotten what good training aerobics is. Helps of course if you can do it right. |
Sunday Oct 28 |
| Running 16:00 [1] 3 km (5:20 / km) | |
| ahr:134 |
| Warm Up |
| Orienteering race 1:08:00 [3]**** 10.5 km (6:29 / km) | |
| ahr:164 spiked:18/21c |
| Orienteering Event, Smålandskavlen, 4th leg. Ran ok... but didn't have the energy to move any faster. WT: 53:40. |
Thursday Oct 25 |
| Running intervals 1:37:00 [4] 18 km (5:23 / km) | |
| ahr:146 |
| Intervals, 10x4min, 1min rest. 22min WU, 25min CD. Went well... managed slightly more than 10km probably... but don't understand - I think my average heart rate was less than last week, and yet I managed the same speed... Why could this be? |
Wednesday Oct 24 |
| Running long 1:57:00 [1] 17 km (6:53 / km) | |
| ahr:130 |
| Long slow distance around a new loop I'm going to slowly develop in Norra Djurgården. Startled some type of fowl. It was hypnotised by my headlamp and I got within 1 metre of it. Looked like some type of grouse, but its long beak confused me. Also ran within 1 metre of a homeless person. Didn't startle him because he was either asleep or dead... |
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| C • got it! 2 |
Tuesday Oct 23 |
| Running 40:00 [1] 7 km (5:43 / km) | |
| ahr:132 |
| Jogging around Norra Djurgården before lunch |
| Running warm up/down 14:00 [1] 2.5 km (5:36 / km) | |
| ahr:131 |
| |
| Orienteering race 54:15 [3]*** 8.5 km (6:23 / km) | |
| ahr:161 spiked:17/20c |
| Orienteering Event, Natt KM, Ursvik. Somehow managed to finish 3rd despite losing at least 4min on the course... |
Monday Oct 22 |
| Running 9:00 [3] 1.3 km (6:55 / km) | |
| ahr:117 |
| |
| Orienteering 48:00 [2]*** 4.5 km (10:40 / km) | |
| ahr:141 spiked:12/15c |
| Oreinteering Training, Night-O, Gömmaren |
| Running warm up/down 5:00 [1] 0.7 km (7:09 / km) | |
| ahr:137 |
| |
Saturday Oct 20 |
| Running warm up/down 8:00 [1] 1.3 km (6:09 / km) | |
| ahr:124 |
| Warm Up |
| |
| C • Yay! 3 |
| Orienteering race 34:15 [3]*** 4.9 km (6:59 / km) | |
| ahr:156 spiked:10/18c |
| Orienteerinf Event, Oktoberracet, Crap... |
| Running warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
| ahr:120 |
| |
Friday Oct 19 |
| Running 1:15:00 [1]*** 10.5 km (7:09 / km) | |
| ahr:131 spiked:14/18c |
| Running + a little control-picking, Södra Djurgården, to get me into the right frame of mind for tomorrow's race, which is my last chance to try to finish the orienteering season with a Swedish ranking under 300... |
Thursday Oct 18 |
| Running warm up/down 32:00 [1] 6 km (5:20 / km) | |
| ahr:137 |
| Warm Up around Norra Djurgården to KTH Hallen |
| Strength 32:00 [1] | |
| ahr:123 |
| Strength Training at KTH Hallen |
| Running warm up/down 32:00 [1] 6 km (5:20 / km) | |
| ahr:135 |
| Hjorthagen to Säckatorp |
| Running 1:31:00 [2] 16 km (5:41 / km) | |
| ahr:155 |
| Nice long run with me and headlamps. We ran down to Säckatorp, ran a few loops of the Reflexrundan that everyone was doing (a 8km long loop with XXm climb that people were running over and over), and then back home in the darkness. Nice run, nice company. |
| |
| C • Hmm 11 |
Wednesday Oct 17 |
| Running intervals 1:36:00 [4] 18 km (5:20 / km) | |
| ahr:149 |
| Intervals, 10x4min, 1 min rest. 22min WU, 25 min CD. Pre-lunch time intervals... That went great! Ran one of my favourite forest loops - the last 10km of Lidingö Loppet. It's hilly and somehow I still managed to run 10km. I impressed myself! This means I should be able to finish within 10min of the best women in Lidingö Tjejlopp :( (Guess I've some work to do...) |
Tuesday Oct 16 |
| Running 54:00 [2] 10 km (5:24 / km) | |
| ahr:140 |
| Jogging around Södra Djurgården |
| Running warm up/down 12:00 [2] 2 km (6:00 / km) | |
| ahr:131 |
| |
| Orienteering 1:03:00 [2]**** 6 km (10:30 / km) | |
| ahr:149 |
| Orienteering Training, Another disastrous night training. Guess I shouldn't be trying to run night-O in tough areas fast. It's just that when the course is set up as a (start + 4 controls)x6 and one has a couple of good night races under one's blet, one wants to run fast. This leads to mistakes and speeds of 10min/km... |
Saturday Oct 13 |
| Running warm up/down 26:00 [1] 4.5 km (5:47 / km) | |
| ahr:131 |
| |
| Orienteering race 59:00 [3]*** 7.9 km (7:28 / km) | |
| ahr:164 spiked:18/20c |
| Orienteering Event, Halikko. Went very well apart from the first control. There were two loops leading out from the starting point. Of course I folded away the correct one going to control number one, and only realised my mistake half-way towards control number nine. At least I knew which route to nine was the best... Anyway, went really nicely after that! Finnish maps are wonderful - they're just right. No vagueness, no-stones-that-should-be-on-the-map that aren't, no half-assed hills. This could just be the nature of the terrain, but no... few Swedish maps match the Finnish standard... |
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| C • Wrong loop 6 |
Thursday Oct 11 |
| Running 34:00 [2] 6 km (5:40 / km) | |
| ahr:141 |
| Jogging - with 7-9kg backpack - from Boris' to SLU. Hard to keep heart rate low with backpack on... |
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| C • miss the bus? 8 |
| Running intervals 1:37:00 [4] 17.5 km (5:33 / km) | |
| ahr:146 |
| Intervals, 10x4mins, 1min rest. A good interval session! Don't understand why I was pretty much the same speedas usual after a 3 week break from intervals in about 6 degrees celsius and lashing rain... body must work better when it's very cold... Also, interestingly my pulse dropped right down to 120 pretty much every time. Typical reaction is pulse after rest only just drops below 140. Should I run intervals faster?. |
Wednesday Oct 10 |
| Running warm up/down 15:00 [1] 3 km (5:00 / km) | |
| ahr:134 |
| Warm Up from Boris' to N.Eastern end Nåsten |
| Orienteering 50:00 [2]**** 5.2 km (9:37 / km) | |
| ahr:138 spiked:8/10c |
| Orienteering Training, Dusk orienteering, Nåsten, much better than yesterday! |
| Running warm up/down 15:00 [1] 3 km (5:00 / km) | |
| ahr:133 |
| Cool Down, NE end Nåsten to Boris' |
Tuesday Oct 9 |
| Running 21:00 [2] 4 km (5:15 / km) | |
| ahr:141 |
| Morning jog |
| Cycling 20:00 [1] | |
| ahr:124 |
| Cycling from Hjorthagen to Järva Krog to get lift to Night training (7km) |
| Orienteering 1:30:00 [1]*** 10 km (9:00 / km) | |
| ahr:124 spiked:6/17c |
| Orienteering Training, Järvafältet. Horrendous! Why? I like navigating in detailed areas - you can keep track of where you are. This area is semi-detailed, with a sort of vague orienteering mapping style and with thick green patches here and there (mostly mapped as white) - all very challenging when dark. It's easy to change direction, miss details on the ground - because instead of finding a hill you get some sort of pathetic excuse for a hill mostly obscured by thick spruce branches. This sort of area emphasises the need for a different kind of navigation - one I'm less reliant on - that is careful compass work combined with more careful distance estimation. If you try to pick off small details in an area like this you'll get nowhere fast... |
| Cycling 18:00 [1] | |
| ahr:129 |
| Cylced home from Järva Krog to Hjorthagen (7km) |
Monday Oct 8 |
| Running 1:01:00 [1] 10.3 km (5:55 / km) | |
| ahr:129 |
| Jogging, Norra Djurgården to KTH-hallen |
| Strength 30:00 [1] | |
| ahr:124 |
| Strength Training |
| Running warm up/down 13:00 [1] 2.2 km (5:55 / km) | |
| ahr:133 |
| KTH-Hallen to Hjorthagen |
Saturday Oct 6 |
| Running warm up/down 15:00 [1] | |
| ahr:129 |
| |
| Orienteering race 42:00 [4]*** 7.3 km (5:45 / km) | |
| ahr:168 spiked:12/14c |
| Orienteering Event, 25-manna, Lida. 5th leg. Ran well - about 4min behind |
| Running warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
| ahr:122 |
| |
Friday Oct 5 |
| Running 1:03:00 [1] 11 km (5:44 / km) | |
| ahr:129 |
| Steady Jog, Norra Djurgården, on varying trails |
Thursday Oct 4 |
| Running 1:08 [1] 12 km (6 / km) | |
| ahr:137 |
| Steady Jog, Södra Djurgården out to the Skansen wolves then to Waldermar's Udde. and back. |
| Running warm up/down 34:00 [1] 6 km (5:40 / km) | |
| ahr:136 |
| Warm Up from Hjorthagen to Säckatorp |
| Orienteering 48:15 [4] 7.5 km (6:26 / km) | |
| ahr:166 |
| Orienteering Training, Grönsta, one-man relay 3x2.5km loops. Felt good! Navigation was good until it got a bit dark... |
Wednesday Oct 3 |
| Running 1:03:00 [1] 11 km (5:44 / km) | |
| ahr:135 |
| Steady Slow, Around Norra Djurgården and Botaniska trädgården to KTH-Hallen |
| Strength 30:00 [1] | |
| ahr:119 |
| Strenght Training, KTH Hallen |
| Running warm up/down 13:00 [2] 2.2 km (5:55 / km) | |
| ahr:137 |
| KTH Hallen to Hjorthagen |
Tuesday Oct 2 |
| Note | |
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| Training was on hold Friday to Sunday thanks to Lidingö Loppet and 30hrs of work. Those 30hrs were pretty much entirely spent on my feet, with a fair proportion involving carrying things. So it was training in a way :)
Had to take Monday off for recovery... |
| Running warm up/down 5:00 [1] 1 km (5:00 / km) | |
| ahr:134 |
| |
| Orienteering 1:16:00 [2]***** 8.9 km (8:32 / km) | |
| ahr:149 spiked:14/17c |
| Orienteering Training, Lunsen, Mmmm... always magic. Navigated beautifully, after being a little sloppy on the first two... |
| Running warm up/down 4:00 [2] 1 km (4:00 / km) | |
| ahr:148 |
| Cool Down |