Training Archive: theshadowIn the 7 days ending 2006-05-07:
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| M | T | W | H | F | S | S | ||||||||||||||
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.
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| 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 | ||