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Training Log Archive: Rokm

In the 7 days ending May 6, 2012:

activity # timemileskm+m
  Orienteering4 3:23:43 13.61 21.9 230
  Running5 3:08:00 15.6 25.1 200
  Cycling2 1:25:00
  Excercises1 15:00
  Total7 8:11:43 29.2 47.0 430

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Sunday May 6, 2012 #

10 AM

Running warm up/down 45:00 [3]
shoes: Inov-8 oroc 280

Warm up/cool down
Getting excited about the race.

Orienteering race 1:53:34 [5] **** 13.4 km (8:29 / km) +180m 7:57 / km
shoes: Inov-8 oroc 280

8th leg of 10mila 2012 for NTNUI 5



Really nice and exciting race. Already in the afternoon girls surprised us with a really good 16th place. The guys relay kept us up all night cheering and it ended as a astonishing 15th place (10 seconds behind the lead on Långa Natta is mindblowing).

Our team wasn't doing that well, we managed to get disqualified on the first leg, but still slowly went on and lost a lot of time to the leading teams. In the end it meant I had to do a mass start.

First problem at the start is just folding the big (A2) map into some reasonable position so it wouldn't be too hard to read.

I had no major problems from the start of the race. A bit slow on the map reading but otherwise going good and confident.

First mistake happened at the 7th control, the area around the control was changed a bit since the mapping, there were some additional roads due to logging. That confused me quite a bit and caused quite a time loss. Most of the top runners decided on the more direct route, which also eliminated the problems with these new paths. Well at least I should have done direct route choice from the final road crossing.



Should have done a more direct approach to the 9th control, but I was a bit uncertain about the terrain and wanted to play it safe and go around a bit.

Decided to do safe variant to the 11th control point and ran around. I managed to execute the approach from the road really good.

A really big mistake to the 19th control point, almost reaching the 20th control and losing a lot of time. The problem was I was getting a little bit tired and wasn't really following the map that well, and followed the pack that had a different control. Really stupid thing to do!

From there to the finish a few smaller mistakes due to the fatigue and
lower concentration. All together probably around 15 minutes of mistakes, which is totally too much for an event like this.

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Top guys here are crazy runners, I was loosing quite some time compared to them on easy controls. Also my speed of map reading needs to improve for this kind of terrain (haven't run on anything like this since year and a half), it was a bit difficult to do any proper map training around Trondheim due to snow but this should improve.











The speed and endurance difference is huge, maybe I need to start a bit more proper training following some kind of programme if I want more speed gain.

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All in all this has been a great event, lots of fun following relays, lots of fun running the course and most of fun lots of with the NTNUI folk. Freezing and cheering whole night would be impossible without all those things!

(exhausted smile after the race)

2 PM

Excercises 15:00 [3]

Stretching before leaving with the bus

Saturday May 5, 2012 #

Event: 10MILA 2012
 
2 PM

Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov-8 oroc 280

Warm up/cool down

Orienteering 44:22 [4] 4.3 km (10:19 / km) +50m 9:45 / km
shoes: Inov-8 oroc 280

I did one of the public courses as a warmup for the relay.

Slow and easy running, mostly learning and adapting to the map. Getting used to the generalization and how passable the marshes are going to be in the relay.

Friday May 4, 2012 #

9 PM

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: Salomon XA Pro 3D Ultra GTX

Evening run with other guys after putting down the tents at the tiomila area.

Thursday May 3, 2012 #

6 PM

Cycling 25:00 [3]

To the venue

Orienteering 25:47 [4]
shoes: Salomon XA Pro 3D Ultra GTX

Lots of climb, totally green forest, lots of fallen trees and rocks, took wrong shoes so in the end I took it really slow and it was an exercise on how to not get killed in the forest.

Cycling 25:00 [3]

Back to the apartment

Tuesday May 1, 2012 #

4 PM

Running 53:00 [3] 10.1 km (5:15 / km) +200m 4:46 / km
shoes: Salomon XA Pro 3D Ultra GTX

Holiday Byåsen run

Monday Apr 30, 2012 #

6 PM

Cycling 15:00 [1]

From work to moholt

Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Salomon XA Pro 3D Ultra GTX

warm up/cool down

Orienteering 20:00 [3] 4.2 km (4:46 / km)
shoes: Salomon XA Pro 3D Ultra GTX

SWECO sprint & 10mila kickoff
Team sprint relay with one other guy from the same relay for 10mila (Eirik)

6 legs of around 700m sprints around Moholt for each of us, all in all really nice interval training.

And most importantly cake after the race.

Cycling 20:00 [1]

Back to the apartment
9 PM

Note

Now I need to mentally prepare for 9km of 9th leg of NTNUI team 5 for 10mila on saturday/sunday and overnight cheering!

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