Training Archive: ndobbsIn the 7 days ending 2008-06-14:
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| S | M | T | W | H | F | S | |||||||
Saturday Jun 14 | ||
| orienteering 1:00:00 [1]3.5 km (17:09 / km) | |
| bus to helgeroa, walked for a couple of hours along the coast via the møl - glacial morraine on the coast, now a geopark - to
guslandsmarka map where I orienteered slowly for well over an hour... aain physically tough, all the time climbing or descending rock. The valleys were green, the rest øostly yelow with scattered trees. pretty. then walked for another hour and a bit back to the klubhytte... the conversation of the day was with a middle-aged pole I met on the road. He had been working in Ireland, job finished so he moved to Norway... and found it amusing that I was an Irishman working in Poland on holiday in Norway... conversation was entirely in Polish... and here was me thinking I´d only get to practise back in Ireland ;) | ||
| C • Agreed... 6 | ||
Friday Jun 13 | ||
| trail run 54:00 [2]7.3 km (7:24 / km) | |
| trail run from larvik clubhouse to training, reading map along the way, also visited a lake... | ||
| orienteering 1:00:00 [2]3.4 km (17:39 / km) | |
| hmmm
contour only orienteering on Ulfsbakk. This was tough. Especially the physical side, but that made the map-reading difficult too. couldn´t believe it took so long until i counted the contours... over 200m climb. still no excuse, even if the forest was rough. tired after travelling to norway... didn´t have any real lunch, and decided to go training before eating.. at around 6pm :( | ||
Wednesday Jun 11 | ||
| running warm up/down 39:10 [2]6.5 km (6:02 / km) | |
| of which 4.7 before in 27 minutes... | ||
| running race 20:56 [5]6.1 km (3:26 / km) vdot: 60.3 | |
| ahr:187 max:197 rhr:46 | ||
| resting HR was sub49 just before the warmup this evening...
Three laps, flat and just over 2km each according to 305. minutes per km each lap: 3:23 - AHR 177 3:27 - AHR 190 3:26 - AHR 194 didn't feel particularly dead at the end so I guess I can do a little faster yet. At the start one guy raced off ahead... got about ten seconds ahead and stayed that way for the all the first lap. On lap two I started reeling him in, he dropped the pace a little towards the end of it and I overtook him as we started lap 3... tried with Garmin's help to keep a steady pace. Perhaps won by 10 or 20 seconds... yippety doo Afterwards I got intervewed in polish by a guy with a camera... which i later saw had a telly polska sticker on it... this could turn out embarassing :( | ||
| C • Looking good! 5 | ||
Tuesday Jun 10 | ||
| running 39:22 [2]7.06 km (5:35 / km) | |
| ahr:139 max:173 | ||
| run along the river... supposed to be running a 10km this evening but it seems to have been cancelled.
following discussions today about speed, I decided to see what various notions of fast feel like... got garmin to believe i was running sub 2:45 speed for over 30 seconds... not the sort of speed i could hold for a long distance... yet ;p ridiculous it is that I don't actually know what sort of speed i am capable of running over what distance, and that i haven't been running serious intervals since september. | ||
| Note | |
| more on speed:
During the sprint in the zoo, Garmin says I was sub 3:30 minutes per km for 3:08... in which time i ran 962m... and for 1:29 I was sub 3:15... for 6 minutes sub 3:50... for 6 minutes 4:40-3:50... which leaves 4:30 at slower than 4:40 per km... now whether you believe garmin or not is another matter. | ||
Monday Jun 9 | ||
| running 15:00 [1]2.38 km (6:18 / km) | |
| ahr:129 | ||
| Easy day after three fine days of racing.
Felt like I'd been drinking or something last night - hot, tired... maybe the weekend was tough... morning jog before a little strength and stretching. | ||
| Note | |
| Regarding Sprint orienteering:
Wojtek said that in Latvia he ran 3:25/km in real distance (including punching etc.) and missed out on qualification for the final by 6 seconds (in 21st place!). This, despite the orienteering not being *that* easy. I was running 4:11/km in the zoo... I am physically capable of running 3:25/km, but how can I start orienteering at that speed? | ||
Sunday Jun 8 | ||
| orienteering race 59:40 [4]7.3 km (8:10 / km) | |
| ahr:158 max:180 | ||
| 8.6 km according to garmin -> 6:56/km -> not very fast!
Polish Relay Champs, running second leg. First leg runner ran almost the same time as me, so I was on my own for most of it. Saw a couple of runners from other courses occasionally. Top times were around the 45 minutes mark. Running first leg I may have done 52... probably lost 5-6 minutes on not being clean enough or not taking a good enough line... fun orienteering in the rain :) went way off-line in the bi open area with the long grass. at one point heard a wee animal move a couple of metres away. Too small to be a boar I reckoned so I continued. For a moment I thought it was a hare as it bounded out from its hideyhole and ran away, but it was actually a mała sarenka, baby deer... saw another a little further on, smallest I have ever seen, very cute. No parents around... didn't have a 3rd leg long mini-bus ride back to warsaw. 'Twas a fine weekend of orienteering. Sometimes Poland can be great :) | ||
| C • Middle distance 5 | ||