Training Archive: JaggeIn the 31 days ending 2007-05-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | ||||||||||||||||||||||||||||||||
Thursday May 31 | ||
| Running warm up/down 40:00 [2] | |
| Running 20:00 [3] | |
| 10 x 300m 60-61 sec, 60 sec rest | ||
Wednesday May 30 | ||
| Running warm up/down 16:00 [1] | |
| Running 1:16:00 [3] 17.05 km (4:27 / km) | |
| Tried to tun just below aerobic threshold. Average HR was 156, threshold is about 162. Distance from Forerunner, HR from Polar, | ||
Tuesday May 29 | ||
| Running warm up/down 45:00 [2] | |
| Running (track) 10:47 [5] 3 km (3:36 / km) | |
| only two days after last road test run. Too soon, legs were heavy and I felt tired. Max HR 189, nice to get HR that high. laps:
1:20 1:23 1:23 1:26 1:29 1:31 1:31 0:44 (200m) | ||
Monday May 28 | ||
| Note | |
| Finnish long champs - I didn't run.
http://okorient.fi/harveli/cgi-bin/reitti.cgi?act=...= | ||
| Orienteering 1:04:00 [2] | |
| "Iltarastit" - popular monday training event by Helsingin Suunnistajat. I don't run these events often, courses are too easy. These are meant for average sunday orienteers, not for a die hard like me.
I had hard run yesterday and today it was easy day. Because there is no point jogg slowly this easy course, I had to fgure out something. This time I decided to try memory training, I tried to run each leg with looking at map only once or twice. There was some quite log legs and it was fun, so I ended up running several legs without looking at map, for example I didn't lok at map after thris last control at all. 7 km, 10 controls and I looked at map 11 times. Fun, and quite opposite what Spike has been writing lately. Looking at map, not every 5th second, but ever 5th minute. I did one mistake, I missed my last attackpoint (big stone in green) and had to search quite some time until I found the control. But I didn't need look at the map ;-) There was other guys searching the control with me, one of them was talking to cell phone all the time until he finally said "I had to hang up now, I really need to find this control". There is a good concentration training for those who like to practice keeping focused - run O course and simultaneulsy talk someone on phone about something else, like gardening. RG later. | ||
| C • Cell phone 4 | ||
| Note | |
| Routegadget Index has 1500 events today.
1500th event is Lřten Ol, Eldilten: http://lotenol.no/cgi_bin/reitti.cgi?act=map&id=7& | ||
Sunday May 27 | ||
| Note | |
| Had finally time to update my gps route archive. Here is races I did not DNF.
Company league race I: http://www.routegadget.net/gpsoblog/cgi-bin/reitti...= Company league race II: http://www.routegadget.net/gpsoblog/cgi-bin/reitti...= Company league race III: http://www.routegadget.net/gpsoblog/cgi-bin/reitti...= Iitti-Suunnistus: http://www.routegadget.net/gpsoblog/cgi-bin/reitti...= Day after VeVe race, only barely managed to not dnf. Race was more dificult than it lok like. Slow, low visibility, new unmapped cut down areas and paths (appeared during only few days before event), low visibility. People did lots of mistakes here, including me. But I won H35 anyway... Eukkorastit, sprint: http://www.routegadget.net/gpsoblog/cgi-bin/reitti...= It't not fun if you have to walk a lot in a sprint race. The big building in the NE corner of tha map is Imatra Spa. Prisma-rastit: http://www.kokkens.fi/reitit/06_alku/cgi-bin/reitt...= One of these recent almost dnf races. Boring road uphill walking... | ||
| C • ugh 3 | ||
| Running warm up/down 40:00 [1] | |
| Running 23:00 [4] | |
| The usual 6 km test run, time 22:59. It is 50 sec behind PB and 20 sec behind time I ran before easter sickness, but 2.5 min faster than month ago. But one minete behind my goal. Anyway, this meand I must be getting better.
Test run RG: http://www.routegadget.net/run/cgi-bin/reitti.cgi?...= As you can see, I ran quite well first first half compared to earlier runs. I ran with Polar HRM, my HR was between 175-185, average 179. That is quite good, at bad asthma days I can't get my HR over 170 at all. I think my anaerobic threshold should be about 183-186 (few years ago it used to be over 190 and I have run hour runs over 190 average), so there is still some asthma effects there but not that bad today. I guess I should run with HRM more often. | ||
Saturday May 26 | ||
| Orienteering 4:00:00 [1] | |
| 5 hours in forest, but only 4 logged here. 3 hours + lunch break + 2 hours. Jogging/walking - kind of control picking training - the whole map area trough to see what the area and map is like and also checking some control candidates. I will be setting our district champs courses for long & relay on this map and this was my first visit there ever. Now I know what it is like. Last hour I was exhausted, last 30 min just walking. It's clear - I am not fit, no doubt about that... | ||
Thursday May 24 | ||
| Note | |
| I saw how szurcher and Swisscheese just won lots of cheese. That reminded me how long, long time a go I used to be able to run much better and something similar happened to us twice:
Estonian O week 4EST 2001 in Vőru. I was third in H21 and won a big box of Estonian macaroni, 8 kg. And by accident Minna won similar box, so we had 16 kg of macaroni. We give lots of it to our family and friends, but it still took one hole year to eat it all. And when it was done, it was weird to buy macaroni, we were so used to buy everything for pasta but not pasta itself. And soon after (or before) that we had mandarin incident. There used to be Maroc relay every autumn in Kirkkonummi (it is called Map relay these days - sponsor changed), each runner in winning team got box of mandarins. We ran in B class in a non-o-club team (with family & friends), we both won, so we got about 40 kg(?) of mandarins. And we could not give too much to our friends because they were running in the same team and got boxes of their own. Luckily those mandarins were sweet and excellent, and eating them all before they got bad in fridge wasn't too difficult after all. But I am sure I got a fair share of vitamin C that autumn :-) | ||
| Running 1:02:00 [1] | |
| Orienteers spotted: 2 | ||
Wednesday May 23 | ||
| Running 1:05:00 [1] | |
| First plain jogging training in ages. Didn't feel goos, but a about slow 6 min/km pace made it was tolerable. | ||
Tuesday May 22 | ||
| Running warm up/down 15:00 [1] | |
| Orienteering race 33:53 [3] 4.9 km (6:55 / km) | |
| Company league, race 3, last race of spring 2007 season.
I had a lot better day than two days ago, maybe rest day(s) did it, or is it turning better already? Anyway, I will not be competing in next two weeks - at least. I guess i should try doing some indoor activities instead. Splits: http://www.helsinginsuunnistajat.fi/images/stories... | ||
| C • Not bad 2 | ||
Sunday May 20 | ||
| Running warm up/down 15:00 [1] | |
| Orienteering race 30:00 [2] | |
| Eukkorastit H21 log race. DNF after first control. It would have taken all day to walk the course, I couldn't much take any running steps at all after the first control. | ||
| C • Oh man! 2 | ||
Saturday May 19 | ||
| Orienteering race 20:00 [3] | |
| Eukkorastit, Sprint H21. Big asthma problems, I was almost dead last. | ||
| Running warm up/down 30:00 [1] | |
Thursday May 17 | ||
| Running warm up/down 15:00 [1] | |
| Orienteering race 53:00 [3] | |
| Asthma/allergy hit me big time. Very slow, lot of walking, and not only uphills :(
H35, 6.6 km, 53 min, 10 min behind winner. No mistakes. http://www.kokkens.fi/reitit/06_alku/cgi-bin/reitt...= | ||
Wednesday May 16 | ||
| Note | |
| Finnish ultra long champ trailer. It is a mass start event and following is part of the game as you can see:
http://sm2007.okorient.fi/index.php?option=com_con... One of the best O videos I have seen - made by same guys who did the Latvia O camp video I posted here few weeks ago. | ||
| C • This is fantastic. 3 | ||
Tuesday May 15 | ||
| Orienteering race 31:00 [3] | |
| Company league, division D, 2nd race, Luukki.
Course planned by Minna. She believed she might had placed one control slightly wrong, so late yesterday evening I jogged there and moved it about 15 meters. The map was quite bad there, the control stone did not exist at all, so I placed the control about right in a visible place by a 15 cm high stone. ... first time I put controls for a race I ran myself ;) (but I didn't have that control) | ||
Monday May 14 | ||
| Running 25:00 [1] | |
Sunday May 13 | ||
| Orienteering race 1:06:00 [3] | |
| Iitti, H35, results:
http://www.wwnet.fi/users/mettala/sautul07.htm#H35 Map was made by my father - no problems with it :-) | ||
| Running warm up/down 20:00 [1] | |
Saturday May 12 | ||
| Running warm up/down 20:00 [1] | |
| Orienteering race 1:03:00 [3] | |
| VeVe, H21, results:
http://www2.kyamk.fi/~atiha/suunn/vv07ktu.htm Route Gadget: http://gadget.jdata.fi/cgi-bin/reitti.cgi?act=map&...= my route is there twice, gps and drawn (drawn before checking gps). looks like I draw it pretty well this time. Splitalyzer: http://gadget.jdata.fi/cgi-bin/reitti.cgi?act=spli... Great event again by VeVe (as always). Made some 15 sec mistakes, but less than 1 min all together. But I am very very slow :-( Start personel found my heavy asthma coughing at start very hilarious (it took 10-15 minutes), they laughed so much they had trouble in doing their job! | ||
Friday May 11 | ||
| Note | |
| I wrote here at AP some time agou about and spreading method for long individual races with 2 or 3 min start interval I made up after Japan WOC:
http://www.attackpoint.org/discussionthread.jsp/me... Because no-one could say why it would not work, I posted yesterday evening the same to a Finnish O discussiond forum. Today, this morning 10 hours later, I got a phone call from Finnish O federation, asked me to send it officially to Federation competition workgroup. Quite funny, meand nothing but shows these federation fellows are alive and following what is going on and they are thinking these things. It's good to know. Maybe I should have send it to them straight away (year ago) in the first place, but usually it's better think a bit polish ideas first before suggesting them to any official forums, it's taken more seriously in that way. And maybe we can see it in action some day, who knows. | ||
Thursday May 10 | ||
| Note | |
| O vocabulary translation help needed, Russian (and possibly English)!
FIN5 2008 Event Secretary (my sister) asked if I know someone who knows Russian O terminolgy and who could see through few sentences (well about one A4 sheet, FIN5 2008 event information). Text is alerady translated in Russian (English) by native (?) speakers but they don't know O terminology. If someone reads my blog and likes to help us here a bit, let me know. They would like get this done by next sunday. Thanks in advance! | ||
| C • I can look at it. Also, have s... 12 | ||
Wednesday May 9 | ||
| Orienteering 40:00 [3] | |
| chase interval training with Minna. We are now running very closely same speed. | ||
Tuesday May 8 | ||
| Running warm up/down 10:00 [1] | |
| Orienteering race 33:00 [3] | |
| Helsinki company league, division D, race 1.
We are leading our division after this first race, if we will run this well next two races we'll have to step up to division C. | ||
Sunday May 6 | ||
| Note | |
| ||
| C • You look cruel... 3 | ||
| Running warm up/down 25:00 [2] | |
| FinnSpring H35. I jogged slowly first half, shortcut #7 -> #17 | ||
| Orienteering race 55:00 [3] | |
| FinnSpring H21 relay, last leg. No other runners available, so I had to run H21 relay. I got last leg, so I would not spoil others race with my slow run. Race was just what was expected, I was able to run first kilometer and the rest was slow jogging and walking. Not fun at all, but there isn't much I can do about it. My health is what it is, I should be happy to be able to run at all :( but after all these years this slow jogging in forest isn't so interesting and challenging.
We ended up 19. about 15-20 min behind VeVe. Well done Swisscheese! GPS stuff later if I find time. | ||
Saturday May 5 | ||
| Event: FinnSpring | ||
| Running warm up/down 15:00 [3] | |
| Orienteering 55:00 [2] | |
| FinnSpring H35. I jogged slowly first half, shortcut #7 -> #17 | ||
Friday May 4 | ||
| Running 40:00 [1] | |
Thursday May 3 | ||
| Strength 20:00 [1] | |
| Car tyre changing, winter tyres to summer tyres. Late, it's already may, but better do it late than never. And it was snowing yesterday in Lappeenranta, snow hasn't melted yet. | ||
| C • Car tires 4 | ||
Tuesday May 1 | ||
| Orienteering 1:15:00 [2] | |
| O tech training with Minna. Tight rules how to do it, looking at map was allowed only at pre-defined points (first loop) or at points picked up on the fly (rest of the course). The rest of the time you were not allowed to look at the map (only compass, terrain and map memory).
A good way to get get rid of habbit for reading every tiny detail in low speed O trainings - you can't read every detail in full speed so there is no point doing it s too often in traings either. Also this forces you to plan and read well ahead, also because you are not lowed to look at map you'll look compass instead - ignoring compass is common porblem for some athletes. Also we have tight rules how to use thumb: after each map reading we were supposed to move and put our thumb between the start and end of the segment. So every time we are about the rad the map, we were supposed to already know exactly where we are and and our thumbs were supposed to be already at the right place - easy and fast to read next segment and go on. This time we were supposed to stop for a brief moment to read map, so we could easily see every stop afterwards in gps track. Here is map and my one second dot route from start to #1: GPS dot route to #1 map, course & route (I forgot to adjust my route right at #3 - #4, don't let it confuse you) You can see tiny X marks along the first loop, those were the pre defined map reading locations and those should match with gps route stops (most red parts of the dot route) and do any stops else where. I ran only the frist myself and dropped some streamers for Minna. Then I waited for a while and followed Minna for a while (gps timing does not match right now, I should upgrade my RG). then skipped one and put som more streamers (and Minna picked streames up, we don't litter). This training and ideology is something I have done since I was 15 old and it's one of my secrets for keeping (or at least trying to keep) my full speed O tech together even if I can't run fast and and only slow jogging in forest is possible (asthma). (maybe I should write an article: "Jagge's Orienteering for Dummies - A simple step by step guide for learning fast navigating without mistakes just in 30 days") ;) | ||
