Training Log Archive: FocusIn the 7 days ending Apr 17, 2011:
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Sunday Apr 17, 2011 #
9 AM
Grass / road warm up/down 15:00 [2]
shoes: Adidas Adizero
Sprint O race 14:49 [5] 3.0 km (4:56 / km)
shoes: Adidas Adizero
SM sprint - C final.
Good sprint like yesterday but without that nasty mistake. I did however face the same focusing problem at the end of the race (not looking far ahead anymore) but i caught myself before it became a problem and drove home nicely. Beat Nick by one second who ran the B final but was the same course. Of course the leprechaun gods weren't with him today or some bullshit like that.
Good sprint like yesterday but without that nasty mistake. I did however face the same focusing problem at the end of the race (not looking far ahead anymore) but i caught myself before it became a problem and drove home nicely. Beat Nick by one second who ran the B final but was the same course. Of course the leprechaun gods weren't with him today or some bullshit like that.
C • Haha 4
Grass / road warm up/down 30:00 [2]
shoes: Adidas Adizero
Felt like running.
Saturday Apr 16, 2011 #
4 PM
Grass / road warm up/down 20:00 [2]
shoes: Inov8 X-Talon 212
Ridiculously early call up, 30mins, and then a 2.7km jog to the start. I should have read the information properly.
Sprint O race 15:30 [5]
shoes: Inov8 X-Talon 212
This race was a pretty good sprint race for me. I did have a 65-70second parallel error on the fourth last but i can take alot of lessons away from this and build on it next month. My mistake was because i relaxed near the end and wasn't planning ahead which i had done so well for the most of the race. I felt too confidant that i was nailing the course that i just didn't plan ahead the last four or five controls and then the error came because of this. Shame. So tomorrow is just JK sprint training on whatever group i qualified for. My legs are feeling really good but i can definately feel the lack of an endurance base.
The inov8s were great. I wore them last night when spectating the night SM and again this morning when i went for a walk. So by race time i was pretty used to them and flew along.
The inov8s were great. I wore them last night when spectating the night SM and again this morning when i went for a walk. So by race time i was pretty used to them and flew along.
Grass / road warm up/down 25:00 [2]
shoes: Inov8 X-Talon 212
Was a bit too shell shocked after the race to cool down straight away. But i did 15mins with Kim Andree and then a little later i did 10mins with Lukas Bartek and GiGi.
Friday Apr 15, 2011 #
Event: SM Natt + Sprint
Note
(rest day)
Note
I bought Inov8 X-Talons today but would have prefered the red lighter version which they had in half a size too big. Feeling good.
Got a niggle in my right lifter, the work masseur tested it and it's fine but it could be very slightly pulled so he thinks not to stretch it since my stretch this morning had elevated the pain. The rest day today helps. I'm totally just like namechecking the fact that i have a work massuer. I'm such a cock.
Got a niggle in my right lifter, the work masseur tested it and it's fine but it could be very slightly pulled so he thinks not to stretch it since my stretch this morning had elevated the pain. The rest day today helps. I'm totally just like namechecking the fact that i have a work massuer. I'm such a cock.
C • cock 2
Stretching 27:00 [0]
Thursday Apr 14, 2011 #
Note
Right shin has a little sharper than normal pain. Time to lube up and get rubbing.
Tuesdays map.
Tuesdays map.
12 PM
Sprint O 43:43 [2] 6.73 km (6:30 / km)
shoes: Adidas Adizero
Sprint O low intensity exercises on Gruna Lund. I did a few short sprints in the middle.
10 PM
Stretching 15:00 [0]
Wednesday Apr 13, 2011 #
7 PM
Grass / road 32:00 [1]
shoes: Asics gel-1140 #4
RnR.
Just threw up a few new races to attackpoint events that i'm going to this year. Irish WOC trials is one noteable race guys.
Just threw up a few new races to attackpoint events that i'm going to this year. Irish WOC trials is one noteable race guys.
Stretching 5:15 [0]
Tuesday Apr 12, 2011 #
12 PM
Road warm up/down 3:51 [2]
shoes: Asics gel-1140 #4
First time jogging to the gym from work. I forgot my Id card and gloves.
S & C 28:30 [0]
2 sets.
Road warm up/down 5:24 [2]
shoes: Asics gel-1140 #4
Stretching 1:00 [0]
My protein shake makes me feel sick today. Not surprising but my stomach doesn't want anymore food. I could only eat half my meal. And my head feels crap. On the plus side i've got a lend of a headlamp for tonight. I have my own battery i just don't like my head torch because i have to fasten it every 40-50meters. And i have brought some better tights home from Ireland so i won't have to refasten them every kilometer. Oh and there is no gay snow. So fingers crossed the last 10-20mins tonight with a headtorch are fun, please let me enjoy it for once! But i'm only training nightO now, maybe next season i will aim for it on the big relays, only if i'm any good at it. And i need a proper powerful headtorch! Paul Smyth would have a heart attack if he ever went to Tiomila in the last 2-3 years.
7 PM
Trails warm up/down 7:06 [2] 1.28 km (5:33 / km)
shoes: Icebug 2011 #1
Got over the stomach stuff when i was on the pendeltag.
Orienteering race 1:07:13 [5] 10.0 km (6:43 / km)
shoes: Icebug 2011 #1
Tiomilarepet next to Flemingsborg station.
I ran first leg and Baybum ran second. This wasn't as clean as the last few races i've run.
I ran first leg and Baybum ran second. This wasn't as clean as the last few races i've run.
Trails warm up/down 7:28 [2] 1.29 km (5:47 / km)
shoes: Icebug 2011 #1
Monday Apr 11, 2011 #
12 PM
Note
Feeling better again today. Tomorrow i hope for 100% in the body for the Tiomila training race. I found, for the first time in Sweden, a shop that sells powerbars near my work so i'm stocked up nicely for the races.
This is my easy week. Then taper next week. Last weeks "hard" week wasn't so good because of the Ireland visit. But i at least didn't miss the important fast sessions.
This is my easy week. Then taper next week. Last weeks "hard" week wasn't so good because of the Ireland visit. But i at least didn't miss the important fast sessions.
7 PM
Orienteering 45:00 [2] 5.62 km (8:00 / km)
shoes: Icebug 2011 #1
Went into a shop next door to my office to check out skiis in the sale and noticed they sell powerbars too. Nice to have this feature on the Davidline.
Needed to practise with my new compass before tomorrow. Took the Tbana to and from Bjorkhagan for this to maximise time in terrain. I ran one 20min course of short compass bearings then a short jog and ran a 23/24min course of short legs going point to point. All low intensity. Legs feeling very good, one day too late.
I ran with an ipod tonight. This is no no of course when doing O, and i'd like to say i wore it for distraction control training, but it was just for fun and i really wanted to listen to music after work. The funny thing is i can't remember the music from the second half and i distinctly remember being quite focused. So maybe i did ignore the music. Nice.
Needed to practise with my new compass before tomorrow. Took the Tbana to and from Bjorkhagan for this to maximise time in terrain. I ran one 20min course of short compass bearings then a short jog and ran a 23/24min course of short legs going point to point. All low intensity. Legs feeling very good, one day too late.
I ran with an ipod tonight. This is no no of course when doing O, and i'd like to say i wore it for distraction control training, but it was just for fun and i really wanted to listen to music after work. The funny thing is i can't remember the music from the second half and i distinctly remember being quite focused. So maybe i did ignore the music. Nice.
Trails warm up/down 2:21 [2] 0.47 km (5:00 / km)
shoes: Icebug 2011 #1
Walked out from my last control to the fields then jogged back to the Tbana.
Stretching 12:00 [0]