Sunday Mar 30 |
 | Running warm up/down 9:00 [1] 1.8 km (5:00 / km) | |
| |
| |
| Orienteering race 58:42 [3]***** 7.9 km (7:26 / km) | |
| ahr:162 spiked:14/17c |
| Orienteering Event, Buskhyttan Öster, Måsenstafetten. One of the stranger orienteering events I've run lately. Considering my spate of bad navigating lately I decided to concentrate. However, I had an on-off switch. I could literally switch my concentration on or off - and I had good reason to switch it off - or at least I thought. Micke Jansson handed over to me about 30 sec behind a train of 5 guys. I decided to catch up with them - i.e. concentration OFF. Ran with them and discovered that they weren't navigating properly - or to my gaffel. They all split up, and I messed up the first control, loosing about 2min (of my own estimated, optimal time). (Saw a couple of them as I took the control). I sped off to the second control in control - i.e. concentration ON. Stormed 2 and 3 (loosing less than 1min per km on these legs to the supermen, which is good for me). Run off towards 4. Get caught unluckily in a scrappy area, and a guy gets 100m or so ahead. I decide to catch up - i.e. concentration OFF. He should know what he is doing, and I can just take the control behind him - he's heading in the right direction. He doesn't know what he's doing and the two of us flap around in a scrappy area that we weren't quite expecting judging from the map. Finally cop on and take the control. Lost about 3:45 min here!!! Totally unecessary... Now I'm pissed, and on my own - i.e. concentration ON. I storm around making only small errors - like 10 sec here and there. Very good for me. Get to the second last leg. There's a path near the control, after about 400m over some spurs/reentrants. Paths are easy to find - i.e concentration OFF. Sprint off, and find the path, and look for the control among some small hills. Not there. Look more - there's the field, the slopes are right, these small hills are right - why are those girls I passed earlier trundling by without stopping? Blast! I'm too early - the path I crossed must have been formed by the earlier runners... Lost 1:15 here
So, at least I know I can get it right, when I have to. I've also learnt when not to take risks (relying on others, or 'easy' controls) - not quite never, but close. A couple more weeks, and I reckon I'll be in fine technical form... Hopefully I'm just so fit right now, my navigation hasn't quite caught up. |
Friday Mar 28 |
| Running warm up/down 19:00 [1] 3.2 km (5:56 / km) | |
| ahr:120 |
| |
| Orienteering race 1:45:00 [2]***** 12.5 km (8:24 / km) | |
| ahr:140 spiked:10/17c |
| Orienteering Event, Grymnatta. Angårdssjöängarna. Was really cruel. 10-15min of mistakes. White is green, green is hell. Course planner toyed with us leading us into areas with loads of clippings all over the place, and other areas where you would actually run faster if blindly waving a chainsaw in front of you. Forgto how much I hate this area - Lidingö organised DM here a few years ago. It was impossible finding control sites during the day... |
Thursday Mar 27 |
| Running warm up/down 7:00 [1] 1.2 km (5:50 / km) | |
| ahr:124 |
| |
| Orienteering 56:00 [2]***** 4.5 km (12:27 / km) | |
| ahr:137 spiked:6/13c |
| Orienteering Training, Vendelsö, An area I had never run before in Stockholm! Nice area too - really technical. Ran atrociously, missing most controls. A good reminder that mental preparation before technical training sessions is important - particularly those in more technical areas. A just go-out-and-run attitude doesn't work, unless the area is boringly simple. |
| Running long 1:45:00 [1] 15 km (7:00 / km) | |
| ahr:133 |
| LSD, Ran from Hjorthagen to Säcka, then did about 9km or so of a course around Grönsta. |
Wednesday Mar 26 |
| Running 1:01:00 [1] 11 km (5:33 / km) | |
| ahr:129 |
| Steady Run, Norra Djurgården |
| Strength 31:00 [0] | |
| ahr:107 |
| Strength Training, KTH Hallen |
Tuesday Mar 25 |
| Running 43:00 [1] 9 km (4:47 / km) | |
| ahr:138 |
| Running - Jog around Norra Djurgården. |
| Running Drills 40:00 [1] | |
| ahr:128 |
| Running drills indoors + outdoors + some active stretching exercises. |
| Running warm up/down 41:00 [1] 8 km (5:08 / km) | |
| ahr:138 |
| Warm Up from Hjorthagen to Bosön + then some spurts on the track indoors |
| Running intervals 23:00 [5] 4 km (5:45 / km) | |
| ahr:152 |
| Intervals, 4x1000m with 3min rest. Did not go at all well. Aimed for 3:10 per interval. Got it the first time, then got slower each time. Did 3:20 on the fourth one, and understood it wasn't worth trying to do 6 intervals, like last week. Guess the 3 middle distance races sat, sun + mon took more out of me than I realised. Noticed already on the warm up that my heart rate was slightly higher than normal. |
| Running warm up/down 10:00 [1] 1.8 km (5:33 / km) | |
| ahr:134 |
| |
Monday Mar 24 |
| Running warm up/down 15:00 [1] 2.8 km (5:21 / km) | |
| ahr:128 |
| |
| Orienteering race 32:54 [4]**** 4.5 km (7:19 / km) | |
| ahr:164 spiked:10/16c |
| Orienteering Event, Damn!!! Ran well, didn't make more than 2min errors, and I'm still nearly 6min down!!! Gah! Got fine-tuning work to do to save seconds. I need to train technique at speed. Still, first starter with a few cm of snow doesn't help... WT Martin Larbo: 27:14 |