Sunday Feb 24 |
 | Note | |
| (rest day) |
| travelling home.
started 07.30 in italy. 23:50 in my studenthybel in kringsjå |
Saturday Feb 23 |
| Running warm up/down (before sprint) 14:00 [1]2 km (7:00 / km) | |
| ahr:132 max:145 shoes: Asics GT 2130 |
| just a warm up. leg still not too good. but f it |
| Orienteering race (town sprint) 18:32 [4]*** 3.5 km (5:18 / km) | |
| ahr:162 max:184 20c |
| nice town sprint. really nice. but made a stupid 1min mistake...bollocks.
legs good while i am running, bad afterwards. but getting a bit better |
| Running warm up/down (first part of the course) 12:00 [1]2 km (6:00 / km) | |
| shoes: Asics GT 2130 |
| easy |
| Orienteering (town sprint) 25:41 [2]*** 4.5 km (5:42 / km) | |
| ahr:133 max:154 18c shoes: Asics GT 2130 |
| since the first training was hard one, we took that one easy. were jogging together threw the course and did several route-choices and discussions. nice course. nice training.
big ice-cream afterwards...everybody stomache-sick :D |
| Alternativ (football) 35:00 [1] | |
| |
| in the sand at the hotel.
8-6 for us. yeah! |
Friday Feb 22 |
| Running warm up/down 15:00 [1]2 km (7:30 / km) | |
| ahr:129 max:140 shoes: Asics GT 2130 |
| just before middle-distance |
| Orienteering race (Middle Distance) 53:00 [3]**** 8.5 km (6:14 / km) | |
| ahr:148 max:178 16c shoes: INOV Mudclaw |
| really bad race. i had to wake up all si-units, some controls were not working at all. anyway. we had 3min for drawing our course into the map. really bad pen. made some stupid mistakes. bad race. way to bad. |
| Running warm up/down (jogg down) 12:00 [1]1.8 km (6:40 / km) | |
| ahr:120 max:129 shoes: Asics GT 2130 |
| felt my calf again. but got a bit better while jogging down. while just do some easy run in the afternoon for the rest of the leg. anyway... |
| Running (beachy jogg) 43:54 [1]8 km (5:29 / km) | |
| shoes: Asics GT 2130 |
| together with christian shive a really easy jogg in the sand-area. really nice evening. warm |
Thursday Feb 21 |
| Orienteering (Taking out controls) 59:12 [2]*** 6.5 km (9:06 / km) | |
| ahr:137 max:149 14c shoes: Asics GT 2130 |
| easy running and orienteering. took the controls out for the juniors. nice morning but cloudy. took it easy, because of my problems with my legs. terrain is awesome |
| Orienteering (Partner/Normal) 1:02:55 [2]**** 8.5 km (7:24 / km) | |
| ahr:120 max:147 16c (injured) shoes: Asics GT 2130 |
| first part together with morten kind of partner orienteering, than he had to stop because of his knee so i decided to run the rest of the course. went well. just three small mistakes. |
| |
| C • Makaroni 2 |
Wednesday Feb 20 |
| Running warm up/down 7:00 [2]* 1 km (7:00 / km) | |
| ahr:132 max:139 1c shoes: Jalas Tiger FLX |
| just a warm up to the start. |
| Orienteering long 59:12 [3]*** 9.5 km (6:14 / km) | |
| ahr:150 max:171 16c (injured) shoes: Jalas Tiger FLX |
| we were supposed to push it. i did a great opening, but the terrain was full of bushes with needles. quite hard one. than my calfs suddenly got harder and harder until i could not really run anymore, so i had to stop and jogg home. boring. anyway, the start went really well and i had a nice pace. |
| Running warm up/down (warm up before sprint) 5:00 [1] | |
| ahr:120 max:135 (injured) shoes: Asics GT 2130 |
| was not shure if i am going to run or nut. in the end i decided to jogg and see how its going |
| Orienteering tempo (sprint town) 26:50 [3]***** 4.5 km (5:58 / km) | |
| ahr:150 max:178 shoes: Asics GT 2130 |
| began with easy pace, after a while it felt better and better so i speeded up and tried to push a bit harder, so i made more mistakes. all in all really technically hard course. nice town. afterwards i could not really walk anymore. the jogg down was hard |
| Running warm up/down (jogg down) 8:00 [1]1.2 km (6:40 / km) | |
| ahr:120 max:135 (injured) shoes: Asics GT 2130 |
| my calf was killing me |
Tuesday Feb 19 |
| Running warm up/down (before sprint) 14:34 [2]2 km (7:17 / km) | |
| ahr:121 max:141 shoes: INOV Mudclaw |
| warm up before sprint-o |
| Orienteering race (Sprint) 27:32 [4]***** 4.2 km (6:33 / km) | |
| ahr:162 max:178 18c shoes: INOV Mudclaw |
| really hard one. hard terrain and hard to read the map. made some BIIIG mistakes. we had no flags, so we had to be shure to be at the control. quite funny, nearly everybody mispunshed :D. really good training, but the course was like 2.040km...winning time round about 26min. but we ran a lot more than 2.040km ;) ginosa - le gravine was the map and the course was PWT 2004. nice one |
| Running warm up/down (with map) 29:31 [2]*** 3.9 km (7:34 / km) | |
| ahr:124 max:140 9c shoes: INOV Mudclaw |
| ran around the sprint course again, some controls we had some problems with. nice terrain, beautiful day, warm, sunny, could not be better |
| Orienteering long (Partner Memo O) 1:07:54 [3]**** 9.3 km (7:18 / km) | |
| ahr:138 max:158 21c shoes: INOV Mudclaw |
| i ran together with morten w. it was partner orienteering. the one who was leading should remember the control and run without map. as long as he could, than the partner took over. we did it from control to control. nice pace. but i twisted my ancle quite bad in the end, so took it a bit more easy in the end. awesome terrain. |
| Running warm up/down (jogg down) 10:00 [1]1.3 km (7:42 / km) | |
| ahr:120 max:132 shoes: Asics GT 2130 |
| along the nice and beautiful beach |
Monday Feb 18 |
| Running warm up/down (before orienteering) 10:00 [2]1.7 km (5:53 / km) | |
| ahr:128 max:134 shoes: INOV Mudclaw |
| juhu. warm. sunny. italy |
| Orienteering (easy) 1:00:00 [2]**** 7.5 km (8:00 / km) | |
| ahr:140 max:173 24c shoes: INOV Mudclaw |
| really hard one. nice map. nice terrain, but not easy. made some nice mistakes, but took it easy and did just some controls fast, rest slow and nice. awesome weather...!!!!! i love it |
| Running warm up/down (cool down) 8:00 [1]1.3 km (6:09 / km) | |
| ahr:119 max:130 shoes: INOV Mudclaw |
| |
| Running warm up/down 15:00 [2]2.3 km (6:31 / km) | |
| ahr:132 max:145 shoes: Brooks Racer ST |
| warm up for running technique |
| Running intervals (100m/100m) 10:00 [4]1.7 km (5:53 / km) | |
| ahr:162 max:175 shoes: Brooks Racer ST |
| did some short intervals.
100m fast. 100m rest
nice in the warm evening sun on sandy pathes...awesome |
| Running (ru-technique/cool down) 25:00 [2] | |
| ahr:129 max:140 shoes: Brooks Racer ST |
| did some normal technique for running..15min and 10min cool down afterwards. got quite cold in the end, but still awesome! |