Saturday May 31 |
 | Running warm up/down 12:00 [1] 2.2 km (5:27 / km) | |
| ahr:137 |
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| Orienteering race 33:00 [3]*** 5.3 km (6:14 / km) | |
| ahr:162 spiked:26/27c |
| Orienteering Event, Irish 3 day. (190m climb) Damn!!! Not concentrating properly on direction and a strange map cost me 2min on one control, which put me one-and-a-half min down on Niklas - who won! I will work in the time in the next race... Otherwise I had a decent race. |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:122 |
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Friday May 30 |
| Running 1:20:00 [1] 12 km (6:40 / km) +300m 5:56 / km | |
| ahr:118 |
| Steady Run, Fantastic run where I got to show off Glendalough to Niklas, Tommy and Johan... I secretely wanted to run a longer loop, which would require about 300m of climb, but they weren't so keen on the idea. However, when they got to the top of the waterfall they couldn't resist continuing on up to the ridge. Four German women who were up on the ridge watched us prance up the the hill, laughing, chatting and taking photos. When we reached them, one of them excitedly asked "Are you aliens?" |
Thursday May 29 |
| Running 1:02:00 [1] 12 km (5:10 / km) | |
| ahr:136 |
| Steady Run, Södra Djurgården |
Wednesday May 28 |
| Running warm up/down 13:00 [1] 2.3 km (5:39 / km) | |
| ahr:125 |
| |
| Orienteering race 27:09 [3]**** 3.6 km (7:33 / km) | |
| ahr:161 spiked:12/15c |
| Orienteering Event, Stockholm City Cup, Vinterviken. Less of a sprint race, and more of a short distance - much of it was in the forest, and the actual distance run was a lot longer than 3.6km. Finished 9th, 1min and 38 sec down on the leader - though the top 10 runners were in a seperate final, so I guess my result wasn't so good - looking at them I should have finished around 2nd! At least judging by how the previous sprint races this May have gone. Will have to think about how I lost time. It was actually an extemely tricky sprint race, with a number of long legs, where it was quite difficult to pick out the fastest route. Actually, sitting down now and looking at it, I'm still having some difficulty... |
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| C • post it! 4 |
Tuesday May 27 |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:126 |
| |
| Orienteering 1:25:00 [3]***** 10 km (8:30 / km) | |
| ahr:156 spiked:17/21c |
| Orienteering Training, Hersby, Northeast of Åkersberga. Fantastic terrain typical for the north of Stockholm - really steep hills that are very broken up with a mass of cliffs, boulders, gullies and such. This is the kind of map which doesn't make much sense until you get there... Ran pretty well, though I made one large mistake, and a few smaller ones. Ran 10 'Oskar' kms. (Our coach's kms tend to take longer to run ;) Had a great time running here! |
| Running warm up/down 14:00 [1] 2.5 km (5:36 / km) | |
| ahr:139 |
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Sunday May 25 |
| Running warm up/down 13:00 [1] 2.5 km (5:12 / km) | |
| ahr:135 |
| |
| Orienteering 46:00 [3]**** 6.5 km (7:05 / km) | |
| ahr:161 spiked:16/18c |
| Orienteering Training, Rääkkykangas, Tampere, Finland. Middle distance training. Ran really well! Was 4-5th of a bunch of guys from Lidingö and Parma. 6 min down on a Finn, who isn't in the top 10-20 in Finland, but apparently should be. |
| Orienteering 20 [1]*** 3 km (7 / km) | |
| ahr:137 spiked:5/5c |
| Orienteering Training, Parmaharju, Lieto. This was supposed to be an orienteering interval session, but it was cut short... We were going to run 4 interval loops relay style in pairs. Unfortunately my partner sort of disappeared into the woods, and kind of never re-appeared. So I missed a few intervals, and jogged out to find her... ah well! |
Saturday May 24 |
| Running warm up/down 7:00 [1] 1.2 km (5:50 / km) | |
| ahr:122 |
| |
| Orienteering 55:00 [3]**** 7.5 km (7:20 / km) | |
| ahr:161 spiked:10/13c |
| Orienteering Training, Rääkkykangas, Tampere, Finland. A relay sort of mass start training - high speed. Messed up the first control and basically lost the pack. A lapse in concentration meant that I mixed up two small hills on the map for two other small hills... Ran really well after that, losing little time on the rest of the course compared to the train. On the other hand the best Finn was in in 44min. A disgustingly good time. We felt better when we heard he was top 10-20 in Finland. |
| Orienteering 1:04:00 [1]**** 7 km (9:09 / km) | |
| ahr:134 spiked:10/14c |
| Orienteering Training, Pirttijärvi, Tampere. Another hell-hole full of brashings and cuttings and green... Jogged around a bit of a course, then had a 1km course in green with brashings and cuttings. Messed up lots during this 1km loop. Map was weird, I was weird... Then rounded the run off with a jog around in mostly cuttings and green and brashings. |
Friday May 23 |
| Orienteering 52:00 [2]**** 5.6 km (9:17 / km) | |
| ahr:136 spiked:15/25c |
| Orienteering Training, Parmaharju, Lieto, Finland. A perfect example of how not to prepare for a training session - I lay in the van trying to catch up on a week and a half of lost sleep, and was woken up 5min before we were all supposed to start, by Pinnen banging on the van. I said I wasn't going to go, but then changed my mind after he'd gone. Changed as quickly as possibly and headed out into the forest by myself. Ran in a headless-chicken daze. Sort of got into the map... sometimes. |
| Orienteering 58:00 [1]**** 6.5 km (8:55 / km) | |
| ahr:137 spiked:14/17c |
| Orienteering Training, Hyytiälä, Juupajoki, Finland. This was one of the Jukola training maps. Jukola is goingt o be rather tough! DXDeluxe detail here and there, whixh, well, we weren't sure about... Did a 1km course in the middle of the session fast. Lost 2min on one of the DXDeluxe crags... |
Thursday May 22 |
| Running 1:01:00 [1] 11 km (5:33 / km) | |
| ahr:137 |
| Steady Run, From Hjorthagen around Norra _Djurgården and the eastern side of Brunnsviken to Drejargatan |
Wednesday May 21 |
| Running 22:00 [1] 4 km (5:30 / km) | |
| ahr:134 |
| Warm up from Hjorthagen to Gröna Lund |
| Orienteering race 15:00 [4]** 3.3 km (4:33 / km) | |
| ahr:167 spiked:21/21c |
| Orienteering Event, Stockholm City Cup. Ran pretty well - finished 13th or so, about 1min 30 sec down. Could have run faster and planned a little bit more. Guess preparations have not been ideal... |
| Running warm up/down 22:00 [1] 4 km (5:30 / km) | |
| ahr:135 |
| Cool Down from Gröna Lund to Hjorthagen |
Tuesday May 20 |
| Running 58:00 [2] 11 km (5:16 / km) | |
| ahr:139 |
| Steady Run, Norra Djurgården |
| Strength 30:00 [1] | |
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| Strength Training, KTH Hallen |
| Running 1:04:00 [1] 11.5 km (5:34 / km) | |
| ahr:132 |
| Steady Run, with Niklas and Johan around Södra Djurgården |
Sunday May 18 |
| Running warm up/down 9:00 [1] 1.5 km (6:00 / km) | |
| ahr:133 |
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| Orienteering race 1:48:00 [3]**** 12 km (9:00 / km) | |
| ahr:155 spiked:17/20c |
| Orienteering Event, Närkedubbeln, Tomasboda. Again a very demanding course. Very physical, but excellent - real wilderness - the kind of Swedish terrain one dreams about. |
Saturday May 17 |
| Running warm up/down 8:00 [1] 1.5 km (5:20 / km) | |
| ahr:134 |
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| Orienteering race 51:00 [3]***** 5 km (10:12 / km) | |
| ahr:158 spiked:6/15c |
| Orienteering Event, Närkedubbeln, Tomasboda. Extremely tough and demanding race both physically and navigationally. Went ok in the beginning and then I threw away a lot of time on the last few controls. |
Friday May 16 |
| Note | |
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| Missed training today...
Training hasn't gone as planned this week... visited the local health center 3 times - first to see the nurse, who referred me to the doctor, who recommended an EKG + a visit to a eye-specialist. Nothing serious with either, but I just want to check if the little bit of bone mashed in in the lowser corner of my eye socket might lead to any problems in the future. The EKG was recommended because I've getting a weird muscles spasm in my chest. Probably just a strained muscle, but better safe than sorry! |
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| C • Oh 2 |
Thursday May 15 |
| Running warm up/down 18:00 [1] 3 km (6:00 / km) | |
| ahr:136 |
| Warm Up from Hjorthagen to 3km mark on LL10km |
| Running intervals 50:00 [4] 10.8 km (4:38 / km) | |
| ahr:158 |
| Intervals, 10 x 4min, 1 min rest. LL10km track. Flew around! Started about 50m after the 3km mark, did the entire 10km and finsihed about 50m before the 2km mark... That's about the fastest I've ever run... guess it helped that I haven't trainined so much the past few days for various reasons... |
| Running 20:00 [1] 3.5 km (5:43 / km) | |
| ahr:134 |
| Cool Down from 2km mark to Hjorthagen |
Wednesday May 14 |
| Orienteering 46:00 [1] 5 km (9:12 / km) | |
| ahr:129 |
| Orienteering Training, Collecting in controls from a course laid out for Försvarsmakten. |
Tuesday May 13 |
| Orienteering 1:00:00 [2]** 8 km (7:30 / km) | |
| ahr:128 |
| Orienteering Training, putting out controls for Försvarsmakten. |
| Running warm up/down 6:00 [1] 1 km (6:00 / km) | |
| ahr:123 |
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| Orienteering 1:08:00 [2]**** 8.4 km (8:06 / km) | |
| ahr:148 spiked:13/17c |
| Orienteering Training, Täljö south, Ran steady. Ok technically, but could have been better. Didn't help that it was a typical north-of-Stcokholm map. Most things are there on the map, but they're just not drawn exactly the way you'd expect. Anyway, when you are concentrating on the big thins, it doesn't matter. It is only when you are donig some infe navigation that it becomes hard... |
Sunday May 11 |
| Running warm up/down 15:00 [1] 2.7 km (5:33 / km) | |
| ahr:125 |
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| Orienteering race 34:22 [4]**** 5.4 km (6:22 / km) | |
| ahr:165 spiked:12/17c |
| Orienteering Event, Roslagens medel, Bergshamra Norra. A very good, but nevertheless diappointing race. I lost up to 2min on mistakes. Had no idea I lost that much. I ran very well on many controls, getting a number of top 10 splits, only a few seconds down on the best. A few of these were even on some of the longer legs (2min +). I really enjoyed the high pace physcially and mentally. A good challenge. Was just over 4min down on Frederik Löwegren who did a world-class run. |
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| C • terrain - confidence 2 |
| Running warm up/down 10:00 [1] 1.8 km (5:33 / km) | |
| ahr:132 |
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Friday May 9 |
| Cycling 1:51:00 [1] 40 km (2:46 / km) | |
| ahr:134 |
| Mountain Biking, LL30km + hjorthagen to start + finish to Hjorthagen. Did 30km in around 80min... not bad after a long, long break from biking. A little cross training to give my legs a break from all the running lately. |
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| C • Week-end 2 |
Thursday May 8 |
| Note | |
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| Why I messed up this weekend - automatic behaviour inadequate to the task at hand:
http://www.latimes.com/news/opinion/la-op-marcus4-...
Also why Thierry is the best orienteer in the world - he trains all possible optimal behaviours so that they become automatic.
Also why sports psychology is important... |
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| C • Routegadet 14 |
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| C • if I see a map... 2 |
| Running 39:00 [1] 7 km (5:34 / km) | |
| ahr:130 |
| Steady Run, Norra Djurgården |
| Running Drills 24:00 [1] | |
| ahr:125 |
| Running Drills |
| Running warm up/down 21:00 [1] 4 km (5:15 / km) | |
| ahr:125 |
| Warm Up from Säcka to Södergarn |
| Running intervals 38:00 [3] 6 km (6:20 / km) | |
| ahr:155 |
| Forest Intervals, 3 x 2km intervals, 2min rest. Slow for the first, sped up to 10:30 and 10:20 for the last two. Heart rate was quite low comparing with normal interval heart rates, even on the last two... Makes sense - a 2km forest interval can only be run at a pace slightly faster than race pace. |
| Running warm up/down 24:00 [1] 4 km (6:00 / km) | |
| ahr:126 |
| Cool Down from Södergarn to Säcka |
Wednesday May 7 |
| Running 1:01:00 [1] 12 km (5:05 / km) | |
| ahr:138 |
| Steady Jog, Norra Djurgården |
| Running warm up/down 10:00 [1] 2 km (5:00 / km) | |
| ahr:138 |
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| Orienteering race 16:17 [4]*** 3.3 km (4:56 / km) | |
| ahr:171 spiked:15/17c |
| Orienteering Event, Sprint DM, Finished 7th, 1min 11sec down on GG. Not bad going for me, especially given that I don't do many sprint races... Poor route choice on a couple of legs, losing 5-10 sec or so each time. Otherwise I was very much on the ball. |
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| C • bloody hell 4 |
| Running warm up/down 14:00 [1] 2.5 km (5:36 / km) | |
| ahr:132 |
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Monday May 5 |
| Running warm up/down 16:00 [1] 3 km (5:20 / km) | |
| ahr:135 |
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| Orienteering race 42:00 [4]*** 5 km (8:24 / km) | |
| ahr:163 spiked:12/14c |
| Orienteering Event, Irish Middle Champs, Bere Island. This was beyond disappointing. I have never before felt like tearing up the map in frustration. It was a strange feeling. Anyway, I have only myself to blame. The responsibility for navigating lies with me. The two times I blew up I should be thankful for, as it has brought to home a serious weakness in a style of navigating I sometimes rely on. I tend to rely on single features, rather than a combination of features. The danger here is, particularly on generalised maps, is that you can easily mis-interpret a feature on the map in reality and v.v. You also, in the heat of the moment, start to use single features to relocate. The result is that you believe you are here when you are really way over there. To counter this I can think of a few things.
1 The first is to remember to focus on a combination of things. Then when you come across something strange you can accept it as just that, because everything else matches up.
2 If you have not achieved 1 perfectly, then you should stop. Is there an obvious feature (or combination) that you can see in the terrain? If uncertain, then you have to retrace your route on the map. Where were you last certain of your location? If it's not far you 'know' where you are.
3 Really there is no excuse in this terrain for these kind of mistakes. Visibility is good. Thus you can use features in the distance to navigate by, or to relocate. Running around with your head buried in the map and picking off individual features might be your only course of action for nasvigation/relocation at night in thick woods, but it's just silly in open mountain terrain. Looking up and around you can see a lot.
I think this is a lesson hard learned, and thus it is one I won't forget. At the 8th control I was in the runnings for finishing 2nd or 3rd. On control 9 and 11 I lost upwards of 8min... |
Sunday May 4 |
| Running 42:00 [2]*** 4.9 km (8:34 / km) | |
| ahr:152 spiked:12/13c |
| Orienteering Training, Used the Irish Champs Relays as an opportunity to get a little training, keep the legs loose and practise on a 1:10000 before the following day's middle champs. On the way to no. 1 made an embarassing mistake - I was reading ahead letting others steer, when I noticed all the seniors punching around me. I assumed I was close to my control. I read myself in to the map, and started towards my control. Not there. Read myself in again, and again to no avail... Turned out that instead of a set of gaffled courses, we had 3 separate courses, somewhat different. My first control was 250m further down the hill, with about 35m of descent extra. Hrrrrmmmm... Lesson learned - always read the map! |
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| C • 100% ? 3 |
Saturday May 3 |
| Running warm up/down 16:00 [1] 2.5 km (6:24 / km) | |
| ahr:139 |
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| Orienteering race 1:21:00 [4]*** 11 km (7:22 / km) | |
| ahr:171 spiked:21/23c |
| Orienteering Event, Irish Orienteering Championships, Classic. 415m climb (I did more like 600m) Ran well in the beginning despite the fact that there was a fair bit of uphill - my bane. Was about 30sec down on Marcus at this point... Got tired towards the end and began to wobble and hestitate somewhat. Over the last 2km or so I lost a further 2.5min, which is really unacceptable. Lack of concentration, mostly due to tiredness. Maintained an extremely high heart rate throughout the race. |
| Running warm up/down 11:00 [1] 1.8 km (6:07 / km) | |
| ahr:121 |
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Thursday May 1 |
| Running warm up/down 18:00 [1] 3.5 km (5:09 / km) | |
| ahr:135 |
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| Running intervals 40:00 [4] 6.3 km (6:21 / km) | |
| ahr:156 |
| Intervals, 1min, 1min rest. I have become quite used to doing longer intervals. 1min ints feels easy, and I can really push it, with a good and powerful running style. At least in the beginning. Did 6.3km on the most northerly loop in Norra Djurgården. Had some difficulty getting into zone 5, but then maybe I need to re-estimate my zones... |
| Running warm up/down 10:00 [1] 1.8 km (5:33 / km) | |
| ahr:138 |
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