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... |