Training Log Archive: ndobbsIn the 7 days ending Jul 4, 2009:
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Thursday Jul 2, 2009 #
orienteering 1:25:00 [3] 8.5 km (10:00 / km)
ahr:145 max:174
Day 3 of Trekvällars
Decided to take it easy today, leave the compass at home and just jog around picking off features... no pressure
ran up the hills.
Decided to take it easy today, leave the compass at home and just jog around picking off features... no pressure
ran up the hills.
orienteering 20:00 [3]
15 to start, 5 back from finish, slow with low hr (125 ahr on way there)
Wednesday Jul 1, 2009 #
orienteering 1:00:00 [3] 7.0 km (8:34 / km)
Trekvällars 2
Only a wee middle distance, but halfway around I decided I was running badly enough that it was worth returning to the first control and starting again. 24 then 36.
Only a wee middle distance, but halfway around I decided I was running badly enough that it was worth returning to the first control and starting again. 24 then 36.
Tuesday Jun 30, 2009 #
running warm up/down 5:00 [1]
orienteering race 1:01:07 [4] *** 8.5 km (7:11 / km)
ahr:177 max:189 spiked:16/21c
Trekvällars
Nacka
Evening 1
Who doesn't enjoy racing on Nacka? Runnable, no big hills, some technical stuff, straight line is usually fast but you don't get punished for weaving.
Already made a 45s mistake at the first, but didn't let it get to me and kept the pace up. Then clean to the 8th, where I thought the control was on the crag, but no, the knoll above - 20s lost.
10 was a biggie, didn't come up on winsplits - it was a long leg, fastest time 7:30, I ran 10:45, almost a two minute mistake I reckon, maybe 1:45. Another 50s lost on 12, funny change in terrain made things seem strange. On the 19th I lost maybe 10s stupidly. Still only 13s off fastest split on a 2.5 minute leg :)
Apart from that, lost a bit weaving on controls 4 and 13, but not much.
Winners ran 51. Garmin distance 10.1. AHR 275 to 12; 180 from 12 to finish.
Dinner with AQ and GG. >Hundred-point winning-margins ensued :)
Nacka
Evening 1
Who doesn't enjoy racing on Nacka? Runnable, no big hills, some technical stuff, straight line is usually fast but you don't get punished for weaving.
Already made a 45s mistake at the first, but didn't let it get to me and kept the pace up. Then clean to the 8th, where I thought the control was on the crag, but no, the knoll above - 20s lost.
10 was a biggie, didn't come up on winsplits - it was a long leg, fastest time 7:30, I ran 10:45, almost a two minute mistake I reckon, maybe 1:45. Another 50s lost on 12, funny change in terrain made things seem strange. On the 19th I lost maybe 10s stupidly. Still only 13s off fastest split on a 2.5 minute leg :)
Apart from that, lost a bit weaving on controls 4 and 13, but not much.
Winners ran 51. Garmin distance 10.1. AHR 275 to 12; 180 from 12 to finish.
Dinner with AQ and GG. >Hundred-point winning-margins ensued :)
Monday Jun 29, 2009 #
bike 30 [3]
KTH Hallen
30 mins, of which 3*2 were hard. It was hot.
Overflowing with motivation, I am...
Calves were v tight on the train yesterday. Achilles is a tiny bit tender, nothing serious.
30 mins, of which 3*2 were hard. It was hot.
Overflowing with motivation, I am...
Calves were v tight on the train yesterday. Achilles is a tiny bit tender, nothing serious.
Sunday Jun 28, 2009 #
Note
Watched some of the relays today. Not especially exciting but rather warm. Then got the rather warm train back to Stockholm. The weather is unreal. Didn't go swimming today :(