Training Log: Keith

In the last 7 days:

activity

time

miles

Run

1:58:00

12.43

20.0

Orienteering

1:56:00

5.97

(19:26)

9.6

(12:04)

9 /

16c

56%

Mountain Bike

57:00

Strength

50:00

Total

5:41:00

18.39

29.6

9 /

16c

56%

2:04

0:00

Wednesday Dec 3
	Run 20:00 [2]

	Cruise to keep things moving down the river. Trying to just manage RH leg at the moment, thinking it will still be good for compititions in Jan, as it will get quite a lot of rest next week while transiting from SWE to GBR to NZL then going tramping for the week before christmas.

	C • RH leg? 3
	Note

	In reference to coming back from the Night extreme, when i got a strange call on my phone... 00252 is the country code for Somalia - maybe they are intrested in purchasing some Griphens with their new found wealth.

	C • Call back 1
Tuesday Dec 2
	Orienteering race (Night) 1:56:00 [4] ***** 9.6 km (12:05 / km)
	spiked:9/16c shoes: VJ Intergrator
	Night extreme 2, Sörsjön Started OK, bit dodgy with the pack to 1. Massive marsh plug, then tracks to north to 3. This is were i started to understand the swedish race briefing - as there was no SI box at 3, in a bit of a group to 3, but did my own thing from track. Did 4 OK, picked up a group, but then stopped a few metres short of quite small knoll. Got 5, but wasn't happy with the way i did it, no clear attackpoint, or plan, and just kind of found out where i was and got it. Then 7 was a disatour, knew where i was coming into it, and then it just didnät seem right. Other people struggled too, when i finally got it it was from a group doing almost the same thing i did, coming in strong and then ballsing it up. It's funny because in Swedne (ie not like Uk/NZ) the map always relates well to the ground, but at 7 i couldnät make snes of anything. ´ 8, technically maybe the best leg i ran all night, always new where i was and nailed it. after this, RH leg beggning to hurt a bit, i slowed down. Annoying in-circle problems on 11 & 12 as i was very close to spiking these - probably getting a bit tired. 13, spiked. Tracks not on map so yes figge at this point i began to velive what you mentioned the other day. Picked up a large group going into 14 (although a little bit off to left). Still in front of group at 15, and 16, but really Fd up punching 16, and then let a guy past on a sprint finish. 10th Overall, really really enjoy these races, good tests. My navigation (in swedish terraine) is obvisuly a lot better than 2.5 months ago, still have some way to go. Need to be able to track position at speed better, and have better "plans" of how to do controls. Fantastic terraine much nicer than local linköpng forest. Speed suffered later on, feet heavy, probably need some marsh running practice. knee sore now, but above not below, very odd and annoying. Lukas' map http://cyrgon.starkast.net/kartor/081202_night_ext... exactly same course but with his gps track - i've now bought a watch hopefully iäll be doing my own tracks soon :)

	C • Blank map 1
	Run warm up/down 8:00 [2]


Monday Dec 1
	Strength 50:00 [3]

	LOK gympa, Coach dirk wasn't there :( So Eric had to sufiice. Innebandy afterwards, I suck at innebandy, but at least didn't score any own goals.

	C • Sorry Keith! Had to do s... 1
Sunday Nov 30
	Mountain Bike 57:00 [3]
	shoes: f-lite 335
	Hangover recovery ride round nature reserve place. Normal loop round lake and back.
Saturday Nov 29
	Run 1:30:00 [3] 20 km (4:30 / km)
	shoes: f-lite 335
	Lithe Vilse cyrptic town race again. Followed Figge, but we never caught the others, after tooing and froing at the start. Good training run though. Then figge burnt me off at the end. Total time was just over 2 hours. but had quite a few stops. Felt better using red orthtics, leg only slightly sore at end. This was followed by maskared party, I like, it nice ya (don't drink beer in sauna)

	C • Suana and beer! 4

Next Up

4w, 2d: Oceania Orienteering Championships Y
12w, 2d: British Champs Y
18w, 1d: JK 2009 Y
All Upcoming

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Linkoping/Malmen, Sweden Light Rain 34°F (feels like 25F) Humidity: 93%, Winds: 12mph Useful Daylight: 7:35 AM - 4:00 PM more details Weather data provided by weather.com®

Friday Dec 5	36 F Rain / Snow	70%
Saturday Dec 6	35 F Rain / Snow	60%
Sunday Dec 7	31 F AM Snow Showers	40%
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