Training Archive: SwisscheeseIn the 7 days ending 2008-11-09:
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Orienteering 50:00 8.4 km (5:57 / km)
shoes: Inov-8 Mudclaw 270 III
Map viesti. Last competition of the year. Fun relay in typical Helsinki coastal terrain.
75% off trails, 25% road 44:00 7.8 km (5:38 / km)
shoes: Inov-8 Mudclaw 270 III
Warm up and running around after race to keep warm.
Orienteering 1:07:00 7.8 km (8:35 / km)
Finest O training with Tuomas M. for my last training session of the season.
Night O in Pirttimäki (part of the big, to me legendary Nuuksio forest), on a black and white... only contour map.
Town orienteering 35:00 [1] 7 km (5:00 / km)
shoes: Mizuno Harrier
Early town orienteering in Hamina... uh, getting tired of doing trainings at weird hours. OK, today it was only 0745, but the night was too short for such a training.
Orienteering 48:00 [1] 5.2 km (9:14 / km)
shoes: Inov-8 Mudclaw 270 III
Checking out the terrain of the Jukola in 2011. Janne and I planed to do actually real orienteering, but both felt dizzy starting, so we decided to take it easy and walk the uphills.
100% trails and roads 40:00 [1] 7.9 km (5:04 / km)
shoes: Mizuno Harrier
Evening run on Hevossarri. Mmh, feeling finally somewhat normal and not totally exhausted.
Orienteering 1:02:00 7.8 km (7:57 / km)
Training in Tontuvuori. At daytime... feels almost strange not to orienteer in the dark.
Maybe the toughest terrain I ran in this year. Really fun! I didn't actually know we had such different terrain types in the VeVe (Kotka) region.
Map Map
Orienteering 53:00 6.9 km (7:41 / km)
shoes: Inov-8 Mudclaw 270 III
Night intervals with Janne and Jonne. We ran slow until the red line before the control, than full speed and the one getting to the control wins. Well, I was only able to be twice in the lead... no chance against youngster Jonne and mapmaker Janne. This training form was something new for me, but actually it might be a really good technical exercise to attack a control full speed. And when you are not anymore as fresh running only short intervals is more healthy, I guess.
Map
100% trails and roads 19:00 [1] 3.5 km (5:26 / km)
shoes: Inov-8 Mudclaw 270 III
Warm up and cool down for the 2 trainings of the day
50% off trails, 50% road 43:00 [1] 7 km (6:09 / km)
(rest day) shoes: Mizuno Harrier
Took it easy, waiting for the supercompensation to happen. I ran part of yesterdays 1st night training... and actually it felt much easier... but maybe only because it was daytime.
Orienteering 1:08:00 8.6 km (7:54 / km)
shoes: Inov 8 Mudclaw 270I
00:10 1st night training of the day.
Map: Hevossaari. My GPS route.
Training goal: middle distance
Analysis: when waking up we showed a lot of strength not to chicken out... otherwise I was all but brilliant. Physically and technically it was tough. Most challenging was the navigation in the flat "low visibility pine forest" sections. So for the next trainings of today I will try to focus on my compass technique.
Mmh, my rib was quite sore... this didn't make the training easier.
Orienteering 1:28:00 11.6 km (7:35 / km)
06:35 2nd night training of the day.
Map: Suutarlampi. My GPS route
Training goal: quick control picking in highest technical terrain with slow and easy transitions in between. At the end of the course (butterfly on the map) control setting for the juniors training starting at 08:00 -> also pressure training to finish on time.
Analysis: Waking up at 05:30 wasn't any easier. But this time I was able to orienteer with a better flow. Main point to improve for the next trainings today: A. More consistent plan of action. 1.crystal clear picture of how to nail the control 2.strict realization
B. Still focus on the direction. Actually, strict realization requires fine compass work.
Orienteering 50:00 7.7 km (6:30 / km)
shoes: Inov-8 Mudclaw 270 III
17:20 3rd night training of the day
Map: Luomilampi. My GPS route.
Training goal: Race simulation. I ran the 2008 Finnish Champs night O qualification.
Analysis: Did quite well until the 6th control (15min), than my lamp broke. Repairing it took quite a bit of time, and afterwards I didn't have the same concentration and missed 3 controls (7, 9 and 13). It helped a lot to still have the reflectors from the championships. But actually the 3 controls I searched didn't have them... maybe I was also running a bit too aggressive because I could see the other ones quite well from far away.
I think I have found the 2 most important things for me in night orienteering: 1.Clear idea 2.work cleanly with the compass.
Orienteering 11:00 [1] 2 km (5:30 / km)
shoes: Inov-8 Mudclaw 270 III
Running to the start and back from the finish of the 3rd night O.
Orienteering 1:01:00 7.6 km (8:02 / km)
22:40 4th and final night O training of the day.
Map: Peippola. My GPS route.
Training goal: Downhill intervals. ->green controls were run slowly, red ones full speed... if possible.
OK, I am too tired to make any more analysis. But of those 4 night trainings in one day with Janne I will remember for a while. Actually, todays first training feels like it was several days ago.
I need to sleep now.
C • crazy!!! 10
100% trails and roads 40:00 [1] 6.8 km (5:53 / km)
shoes: Mizuno Harrier
Quick early morning run before helping Janne to build his house. We worked mainly all day. Unfortunately my "broken" rib hurt quite much when lifting heavy stuff, so I had to do the more "technical" work. But now I can't count it as upper body strength training.
Too bad I don't have time for a night training today. My Finnish night training statistic has suffered the last days. But we have to spend the rest of the evening organizing tomorrows trainings... it will be fun... we shall see, maybe I will be able to post something interesting tomorrow evening...
