Training Archive: theshadowIn the 31 days ending 2006-05-31:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||||||||||||||||||||||||||||
Wednesday May 31 | ||
| Note | |
| (rest day) | ||
| was gonna do some strides but was waiting for my bag to arrive (which it did, eventually) and then opted for spending some more time with my mum, my sister and my brand new niece | ||
Tuesday May 30 | ||
| running 1:25:00 [2] | |
| trails with some road sections with bmay in salmon arm. Brian was joking that AP should have a feature that allowed me to add the miles i have been doing in his shoes to his log. (mine along with my bag still haven't arrived. supposed to get here tomorrow). good pace. energy felt a bit better but my legs were mysteriously a bit sore. | ||
| C • Other shoes 2 | ||
| running 35:00 [1] | |
| with Abby and a couple of the local road runners | ||
| running 3:00 [4] | |
| did 3x1min with 1 rec just to give a bit of zip to the legs | ||
Monday May 29 | ||
| strength 10:00 [1] | |
| liz core | ||
| running 1:35:00 [1] | |
| ahr:129 | ||
| trails with bmay in salmon arm. ths is a hilly place so some of the run was up in to zone 2. nice to get out after a few days of not doing anything.
felt pretty good considering all the travel | ||
Sunday May 28 | ||
| Note | |
| (rest day) | ||
| day off yesterday. I could have gone for a run but was tired and felt I needed some rest. spent the day walking around copenhagen a lot. never really spent much time here. beautiful city. travelling today too so there will be no exercise for me until tomorrow. just as well I think I need it.
| ||
Friday May 26 | ||
| running intervals 16:00 [4] | |
| max:169 shoes: Asics Eagle Trail V | ||
| ran 4x4 w4 rec intervals on trails around krokstadelva. quite hilly up and down. legs still felt heavy and HR wasn't coming up as high as it should. I think I may have given myself an extra rest day if I wasn't travelling tomorrow. | ||
| running warm up/down 35:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| and rec for above workout | ||
Thursday May 25 | ||
| running 40:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| legs have been feeling very heavy and tired lately so hopefully an easy day will do some good. an easy run on trails by krokstadelva. read trials map while running. did 5x strides at the end of the workout | ||
| strength 10:00 [1] | |
| liz's routine | ||
Wednesday May 24 | ||
| orienteering 2:30:00 [2] **** | |
| shoes: Jalas Black-Red | ||
| run on a very steep, hilly and detailed map in krokstadelva | ||
| strength 10:00 [1] | |
| back to doing my routine. my back has been quite sore and stiff | ||
Tuesday May 23 | ||
| running 1:00:00 [1] | |
| shoes: VJ integrator | ||
| run to map and back in Krokstadelva. | ||
| orienteering 1:30:00 [2] *** | |
| shoes: VJ integrator | ||
| Aarbogen i Krokstadelva. did course in the pouring rain. Tough to get rhythm in this Scandinavian terrain. You have to be in a fighting mood in teh green areas and it has been a while so it took some time before I could get good images of what the terrain should look like. Need to focus better and longer. | ||
| strength 10:00 [1] | |
| core routine. haven't been very good about doing it regularly | ||
Sunday May 21 | ||
| orienteering race 1:41:00 [3] **** 9.9 km (10:12 / km) | |
| shoes: VJ integrator | ||
+good cautious start +good relocation at the beginning ni concentration at teh end when tired ni route choice and use of smaller trails for short bits | ||
| running warm up/down 10:00 [1] | |
| shoes: VJ integrator | ||
Saturday May 20 | ||
| running warm up/down 20:00 [1] | |
| shoes: VJ integrator | ||
| orienteering race 41:35 [4] *** | |
| shoes: VJ integrator | ||
| ran for Tyrving in 15 manna relay. interesting concept with 3 runners running at once for some legs. it meant there were lots of people in the forest and lots happening. i can totally understand why it seems that relays are such a big deal here. in addition this relay is kind of cool because the whole club and runners from every age class have to contribute in order for you to be successful. Halden showed that they are not just the worlds best elite club but possible club period as they won quite easily. our first team was 2nd and our second team which i ran on was 8th. a good showing I think. i ran leg 2c. Henning 2b beat me in but only by a few seconds. anyway, it was nice to spend some more time with the people I met at Tio Mila.
+good pack running. able to follow along and maintain good pace. +good concentration especially at the end ni better relocation | ||
Friday May 19 | ||
| Note | |
| (rest day) | ||
| travel to Norway and much needed rest day. | ||
Thursday May 18 | ||
| orienteering 1:35:00 [2] *** | |
| ahr:128 shoes: VJ integrator | ||
| one man relay exercise on +idea of what terrain should look like ni route choice ni reading ahead for next control when possible ie when running on trails | ||
Wednesday May 17 | ||
| orienteering 1:00:00 [1] *** | |
| shoes: VJ integrator | ||
| easy training in teh morning | ||
| orienteering race 1:00:00 [4] *** | |
| ahr:167 max:155 shoes: VJ integrator | ||
| silkeborg local race. felt very tired and heavy but it didn't help not warming up.
+good concentration +good reading ahead +good through controls ni relocation ni safe into control | ||
Tuesday May 16 | ||
| orienteering 17:00 [3] *** | |
| ahr:145 max:159 shoes: VJ integrator | ||
| sprint course in aarhus. | ||
| orienteering 25:00 [3] *** | |
| shoes: VJ integrator | ||
| sprint course in aarhus. mistake and a little long | ||
| orienteering 45:00 [1] *** | |
| shoes: Jalas Black-Red | ||
| hanging my course and running between courses | ||
| orienteering 1:25:00 [1] *** | |
| shoes: Jalas Black-Red | ||
| on nordskov | ||
Monday May 15 | ||
| orienteering 25:00 [1] *** | |
| shoes: VJ integrator | ||
| hanging flags | ||
| orienteering 1:00:00 [3] *** | |
| ahr:151 max:164 shoes: Jalas Black-Red | ||
| run course with flags at steady pace | ||
| orienteering 1:40:00 [2] *** | |
| ahr:127 max:154 shoes: VJ integrator | ||
| on nordskov. control picking | ||
Saturday May 13 | ||
| running warm up/down 10:00 [1] | |
| shoes: VJ integrator | ||
| orienteering 1:06:00 [4] *** | |
| shoes: VJ integrator | ||
| WC relay. Big mistakes on the first loop. a little better when I went in there the second time. | ||
Friday May 12 | ||
| running warm up/down 10:00 [1] | |
| shoes: VJ integrator | ||
| orienteering race 20:00 [4] *** | |
| shoes: VJ integrator | ||
| first 3 controls and last 5 of long final. jogged the road for the bit in between so I wouldn't be too bagged. still a really long workout | ||
| running 45:00 [1] | |
| shoes: VJ integrator | ||
| orienteering 20:00 [2] *** | |
| shoes: VJ integrator | ||
| last few controls | ||
Thursday May 11 | ||
| running warm up/down 15:00 [1] | |
| shoes: VJ integrator | ||
| orienteering race 1:18:00 [4] **** | |
| ahr:164 max:173 shoes: VJ integrator | ||
| WC long Q- Technically okay. Missed a couple of times less than a minute and then a 4 min mistake on 8. hillside in the green . Tore Sandvik missed 6 mins in the same area. Tons of people missed there. That takes the sting out a bit. Much better for me then the middle races. Didn't have the legs though. Felt tired at the end and couldn't open it up. SOme speed work and no large errors and it bodes well for a WOC final birth. | ||
| C • Yup! 1 | ||
Wednesday May 10 | ||
| orienteering 25:00 [2] *** | |
| shoes: Jalas Black-Red | ||
| Easy run on model event for long distance. | ||
| running 30:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| and then some stretching | ||
Tuesday May 9 | ||
| running warm up/down 20:00 [1] | |
| shoes: VJ integrator | ||
| orienteering race 45:00 [4] **** | |
| ahr:163 max:172 shoes: VJ integrator | ||
| had consecutive mistakes and a hard time from 2-5 8min+ lost. ouch. anything positive? I ran quite clean and had good rhythm and feeling for the rest of the course. Very similar splits to Mike S and Hammer from then on. I know I can do it. I just have to put it together for a whole race. I think it is good training for the trials terrain. Like Pi mentioned it is quite similar to Alberta stuff in many ways. The visibility here is much worse I think and that makes it difficult to tell where the marshes end and what they look like. feel like I am getting better each day even though today's result and time lost might not indicate that | ||
| strength 5:00 [1] | |
| core | ||
Monday May 8 | ||
| running warm up/down 20:00 [1] | |
| shoes: VJ integrator | ||
| orienteering race 40:00 [4] *** | |
| shoes: VJ integrator | ||
| holding my head under my arm. I did exactly the opposite of my race plan.
I didn't plan the legs before I left the controls. I got sucked away and affected by other runners and didn't just run my own race. hugely disappointed in my self-'nough said. Tomorrow's another day... | ||
| strength 10:00 [1] | |
| core and some stretching | ||
Sunday May 7 | ||
| Event: WC Round 1/EUOC | ||
| running warm up/down 30:00 [1] *** | |
| slept:8.5 shoes: VJ integrator | ||
| orienteering 16:45 [4] *** | |
| max:177 shoes: VJ integrator | ||
| okay race. A couple of errors and you obviously have to be clean here to have any hope of getting in the final. I missed a re-entrant in the green. needed to find a safer attack pt. Then I made a parallel error on some trails and it took me a bit to relocate. I haven't checked the splits yet but I think I lost close to a minute between the two of them. Started to feel like I had some good flow and map interpretation. Don't think I have had that feeling before when doing a sprint race.
| ||
| C • Qual 2 | ||
| running warm up/down 30:00 [1] | |
| shoes: Asics XC | ||
| orienteering race 16:53 [4] *** | |
| shoes: Asics XC | ||
| Wiped out on the way to the second control and skinned my knee and hurt my wrist. I got kind of flustered and then missed the gap in the wall and had to run around and then I was pissed off and made another mistake....
After that I settled down and ran relatively cleanly. started to flow a bit more at the end. read ahead, looked up and was smooth through the controls. A learning experience which is all I was looking at it as anyway. I hope my knee isn't too stiff tomorrow. | ||
Saturday May 6 | ||
| orienteering 30:00 [1] *** | |
| ahr:121 shoes: Silva K120 | ||
| model event for middle WC. | ||
| orienteering 15:00 [1] | |
| shoes: Asics Eagle Trail V | ||
| model in Otepaa for sprint | ||
| strength 10:00 [1] | |
| core exercises | ||
Friday May 5 | ||
| orienteering 45:00 [2] *** | |
| ahr:129 shoes: Jalas Black-Red | ||
| WC training in EST. Did pretty well. be careful on the compass with the rounded contours. especially in the green.
Spent the day travelling on the ferry and then a wonderful couple of hours wandering around the old town of Tallinn whch was absolutely beautiful. | ||
Thursday May 4 | ||
| strength 10:00 [1] | |
| liz's core exercises | ||
| running 50:00 [1] | |
| shoes: Silva K120 | ||
| to Lunsen and back | ||
| orienteering 1:10:00 [2] ***** | |
| ahr:123 shoes: Silva K120 | ||
| on Lunsen. Reran some of the legs from the club training backwards. Good. | ||
Wednesday May 3 | ||
| running warm up/down 25:00 [1] | |
| shoes: Asics XC | ||
| orienteering 10:08 [3] *** | |
| ahr:162 max:172 shoes: Asics XC | ||
| 3rd sprint course in Uppsala | ||
| orienteering 11:04 [3] *** | |
| ahr:158 max:169 shoes: Asics XC | ||
| 2nd course. | ||
| orienteering 13:56 [3] *** | |
| ahr:157 max:167 shoes: Asics XC | ||
| sprint courses with Boris, RobW adn Hammer at Uppsala Univ.
This one was kind of bad. two big mistakes despite taking it relatively easy. oops. not a good way to start.... The second one was better. Third one was okay and I tried to go a bit harder. Not bad. Lots of fun. Boris actually went to the trouble of hanging post it notes at all the controls. Worked really well. | ||
Tuesday May 2 | ||
| running 50:00 [1] | |
| shoes: Silva K120 | ||
| run over to Naasten and back from Hammer's place in Uppsala | ||
| orienteering 55:00 [2] **** | |
| rhr:46-2 slept:7.5 shoes: Silva K120 | ||
| slowly trying to understand the details along the way. starting to get a better understanding...
Simplification is a key because there are so many details that you almost have to walk to keep track of all of them. | ||
| orienteering 1:15:00 [2] ***** | |
| ahr:130 max:153 shoes: VJ integrator | ||
| on the famous Lunsen for Linne training. It WAS tough. I had quite a bit of trouble on #6 but some good controls too.
+good start +good simplification + route choice NI image of what I will see from AP to control NI read ahead and now what is coming up. | ||
Monday May 1 | ||
| orienteering 45:00 [1] **** | |
| ahr:129 max:157 slept:8.0 shoes: VJ integrator | ||
| line o on Naasten with Hammer, Boris and Jan Troeng. | ||
| orienteering 50:00 [2] | |
| shoes: VJ integrator | ||
| same workout as above. time in zone2 | ||
| strength 10:00 [1] | |
| Liz's core exercises | ||