Sunday Jan 13 |
 | Orienteering 1:34:00 [2] | |
| shoes: VJ Integrator 2007 |
| Long-O on Betheca moor and forrest X
felt knackered, did forest section fine but cut off on moor and headed back. |
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| C • how cool is forest x! 2 |
Saturday Jan 12 |
| Orienteering 41:00 [3]*** 4.6 km (8:55 / km) | |
| spiked:18/20c shoes: VJ Integrator 2007 |
| Junior Squad session on Eggerslack. really nice, 75% flowed well and nailed almost all of them, lost bout 64sec in all. quite happy |
| Orienteering 34:00 [3]**** | |
| spiked:4/10c shoes: VJ Integrator 2007 |
| Great Tower on a Bilbo rock + contour only map. found it way too hard for what I should have..was pretty crap. |
| Orienteering 15:32 [3] | |
| shoes: VJ Integrator 2007 |
| Sprint Race round Great Tower. ballsed number one and spent ages on a few of them trying to find the kite/emit block. |
| Running 45:00 [2] | |
| shoes: VJ Integrator 2007 |
| warm up/warm down before and after morning and afternoon sessions |
Friday Jan 11 |
| Swimming 30:00 [2] | |
| |
| spot of paddling at goodwin with camel and a nice sauna half way through |
Thursday Jan 10 |
| Note | |
| (rest day) |
| set alarm nice and early to go for a run out on Skatas, but woke up to bouncing rain so decided aching legs weren't too bothered on going out and having wet kit and shoes to pack wouldn't be nice either...rest day it is. |
| Note | |
| |
| 12 hours of travelling, pretty tiring |
Wednesday Jan 9 |
| Orienteering 55:00 [3]**** | |
| |
| had planned a really nice Long-O on Rannebergen and was looking forward to it. 13km over 3 loops so could do less if needs be. However ended up doing a lot less thatn planned.
It was freezing and pissing it down all day, so by the time we were at the start and ready to run my toes were numb and I didn't want to be out for long, but decided I would see how it went. did the long loop of 5km but about 60% of both feet were numb at this point and I wasn't concentrating properly so I decided to call it a day and study the map back at the lodge. so got home asap and warmed up. |
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| C • you need... 2 |
Tuesday Jan 8 |
| Orienteering (Visualisation) 36:00 [2]**** | |
| |
| pretty knackered from previous day and had club intervals in evening so just went for a short session around Skatas: did few short loops trying to check the ground against the map and visa versa to get a better idea of what to look for on the map to spot as a 'quick line', if any of that makes sense. it did to me... |
| Running 30:00 [3] | |
| |
| warm up, drills and warm down |
| Running intervals 35:00 [5] | |
| ahr:171 max:188 |
| Club training: Long Intervals
5min effort / 2min recovery
did 5 intervals and really pushed it, was quite satisfying. |
| |
| C • Well hard! 2 |
Monday Jan 7 |
| Orienteering (Sprint-O) 1:14:05 [5]***** | |
| |
| Sprint-O training on Slotsskogen: 3 loops
2.5km 20:06
2.8km 18:56
2.8km 20:03
+ running before/after and in between loops
was really tough as its a deceptively hilly area, and really hard work to try and do it at full speed |