Sunday Nov 11 |
 | Running warm up/down 13:00 [1] 2 km (6:30 / km) | |
| ahr:134 |
| |
| Orienteering race 1:11:04 [3] 9 km (7:54 / km) +350m 6:37 / km | |
| ahr:153 |
| Orienteering Event, Leinster League, Brockagh, Brown Course. +300m climb. A tough slog in heather, slippery marshes, among other rough stuff. Really wasn't prepared for the level of complexity, and made a couple of mistakes totalling an embarrasing 6min or so. It allowed Ondrej to do his magic again, and beat me by 7min! Damn... Interesting though to see I got him on a fair few controls... I'm a better orienteer than mountain runner. Now if I could only sort out my uphill running ability...
Oh, yeah... getting into bed at 05:00 and getting 4hrs sleep after my old school's reunion party didn't help.
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Saturday Nov 10 |
| Running 1:25:00 [4] 14.5 km (5:52 / km) +1095m 4:15 / km | |
| ahr:166 |
| Mountain Running, Djouce Ridge. Amazing event! I miss this so much. Mountain running is intense... 15km with 1095m of climb. Heart rate is pushing 170 on the uphills. Then you nee some pretty nifty footwork to get yourself down off the mountain - that's fun! Met Ondrej (Slovakian national team), who won the race in 77 or so...
A map of the route... amazingly beautiful.
http://www.imra.ie/?sec1=racedetail&id=452
Some photos (a couple of yours truly!):
http://www.iol.ie/~forrest/gallery5/index.html |
Thursday Nov 8 |
| Running warm up/down 22:00 [1] 4 km (5:30 / km) | |
| ahr:119 |
| Warm Up including some running tech. exercises |
| Orienteering intervals 26:00 [3]**** 4 km (6:30 / km) | |
| ahr:147 spiked:11/14c |
| Orienteering Training, Night, Forest Intervals. Definitely need to more training like this - navigational speed training. 1st loop, 6:20 min/km; 2nd loop, 5:27 min/km (got to follow Mats a little bit), 3rd loop, 6:20 min/km. 3min jog back to base. |
| Strength 42:00 [0] | |
| ahr:110 |
| Strength Training, OK Linné's strength training session. |
Wednesday Nov 7 |
| Running warm up/down 19:00 [1] 3.5 km (5:26 / km) | |
| ahr:131 |
| To KTH Hallen from Hjorthagen, + a bit around 3km loop. |
| Strength 33:00 [0] | |
| ahr:117 |
| Strength Training, KTH Hallen |
| Running warm up/down 13:00 [1] 2 km (6:30 / km) | |
| ahr:131 |
| Cool Down from KTH Hallen to Hjorthagen |
| Orienteering race 1:22:00 [2]***** 9 km (9:07 / km) | |
| ahr:145 spiked:5/14c |
| Orienteering Training, OK Linnés onsdag nattO. (Time includes 3min WU) Lunsen-Karlsro. Disappointed with my technique. I made it around, but wasn't really planning ahead properly and had pretty sloppy technique. Mostly because I found it pretty rough going - felt like I was slipping, sliding, stopping and stumbling my way around. Partly because it is Lunsen - at night. About 20min behind the leaders. |
Tuesday Nov 6 |
| Running intervals 1:20:00 [4] 16.7 km (4:47 / km) | |
| ahr:147 |
| Intervals, 3km loop in Norra Djurgĺrden, 10x4min, 1min rest. 20min WU(3.5km), 13min (2.2km) Cool Down. Ran very well. Did 11km! I'm not sure... but I think the last time here I didn't do much more than 10km...
Only problem is that my calves have stiffened a little... |
Monday Nov 5 |
| Running 1:00:00 [1] 11 km (5:27 / km) | |
| ahr:129 |
| Steady Run with Patrick - a few laps around Stadskogen |
| Aerobics 1:00:00 [1] | |
| ahr:131 |
| Gympa at Friskus & Svettis |