Training Log Archive: KatIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Running 39:59 [2] 7.27 km (5:30 / km)
ahr:124 max:138 shoes: Asics 2008
Easy run in Stadsskogen, in the rain.
Strength Training 10:00 [1]
Stretching 5:00 [0]
Monday Sep 29, 2008 #
Note
(rest day)
Sunday Sep 28, 2008 #
Running 12:00 [1] 1.2 mi (10:00 / mi)
shoes: Green VJ Integrators
Warm-up running before the relay while waiting for Åsa, with many breaks.
Orienteering 1:29:21 ***** 8.94 km (10:00 / km)
shoes: Green VJ Integrators
EVENT: Swedish Relay Champs
TEAM: OK Linne 2: Åsa, Kat, Elin
COURSE: 7.37 km, 18 controls
MAP: Ogan, 1:10,000, 5m contours
TERRAIN: Really technical again, with lots of hills and cliffs to the north, and some more open and extremely runnable (but vague) contours to the south. Beautiful and hard.
MY RUN: If there was any doubt about me not being able to orienteer in this terrain, it was put to rest today. I started off fine, but made a type of parallel error on the long leg where, just like on Friday, I was searching for a control on a really detailed hill that wasn't the right hill. An 11-minute mistake...I did better after this, but still lost time on several other controls in the control circles. The map and course were amazing, but I was getting tired of the constant demand for high-intensity concentration. I have never longed for a section of trail running more!
RESULTS: Our team was 47/53 in D21.
TEAM: OK Linne 2: Åsa, Kat, Elin
COURSE: 7.37 km, 18 controls
MAP: Ogan, 1:10,000, 5m contours
TERRAIN: Really technical again, with lots of hills and cliffs to the north, and some more open and extremely runnable (but vague) contours to the south. Beautiful and hard.
MY RUN: If there was any doubt about me not being able to orienteer in this terrain, it was put to rest today. I started off fine, but made a type of parallel error on the long leg where, just like on Friday, I was searching for a control on a really detailed hill that wasn't the right hill. An 11-minute mistake...I did better after this, but still lost time on several other controls in the control circles. The map and course were amazing, but I was getting tired of the constant demand for high-intensity concentration. I have never longed for a section of trail running more!
RESULTS: Our team was 47/53 in D21.
Note
The expected winning time for the women's relay first leg was 6 minutes too optimistic. This terrain is just that hard. But amazing. I will definitely have to come back and train here sometime!
Saturday Sep 27, 2008 #
Running 6:00 [2] 0.67 mi (9:00 / mi)
shoes: Green VJ Integrators
Warm-up for the spectator race.
Orienteering 52:20 5.5 km (9:31 / km)
shoes: Green VJ Integrators
Spectator race, 4.3 km. After the middle SM was over, I got to run the D21 final course. I didn't race it all out because I wanted to save some energy for the relay, but the course was so technical that I couldn't run at any kind of consistent fast speed anyway. I did not make any mistakes over 2 minutes worth and I felt a lot more confident today than yesterday, so some progress was made. But the terrain is still overwhelmingly technical. It's so cool!!
Friday Sep 26, 2008 #
Orienteering 8:00 [1] 0.4 km (20:00 / km)
shoes: Mudclaw 07
Walking around on the model map, a tiny map of basically one big hill, but LOTS of detail.
Running 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Green VJ Integrators
Running to the start and some more jogging. Legs not feeling great, but really excited about the race!
Orienteering 53:53 5.39 km (10:00 / km)
shoes: Green VJ Integrators
EVENT: Swedish Middle Distance Champs, Quali
COURSE: D21A, 3.9 km, 17 controls
MAP: Nådhammar, 1:10,000, 5m contours
TERRAIN: VERY technical, with lots of short, steep hills. Some nasty green areas, but the white pretty good.
MY RUN: Disaster. Clean to #1, but the first eight legs were all very short and very technical, so I had absolutely no chance to get into the map and it was a great effort to match the map to the terrain. There was just so much going on! Then on #9, the long leg, I decided to bail out to the big trail, even though it was obviously not the best route choice, because I wanted to read ahead and feel like I had some control over the course, but failed. I was so focused on reading the map that I didn't have a sense of how far I'd run and when I saw a girl dart off into the green marsh to the left, I thought this was the marsh I needed. In fact, this was one marsh too early, and I spent several minutes matching up cliffs and dot knolls, only to realize that I was looking on the entirely wrong hill! Argh. From then on, I did not make any more bad mistakes, but I was obviously not motivated to run my hardest. This was an awesome course, but I am not at the level yet where I can run it at any kind of speed!
RESULTS: 31/32
COURSE: D21A, 3.9 km, 17 controls
MAP: Nådhammar, 1:10,000, 5m contours
TERRAIN: VERY technical, with lots of short, steep hills. Some nasty green areas, but the white pretty good.
MY RUN: Disaster. Clean to #1, but the first eight legs were all very short and very technical, so I had absolutely no chance to get into the map and it was a great effort to match the map to the terrain. There was just so much going on! Then on #9, the long leg, I decided to bail out to the big trail, even though it was obviously not the best route choice, because I wanted to read ahead and feel like I had some control over the course, but failed. I was so focused on reading the map that I didn't have a sense of how far I'd run and when I saw a girl dart off into the green marsh to the left, I thought this was the marsh I needed. In fact, this was one marsh too early, and I spent several minutes matching up cliffs and dot knolls, only to realize that I was looking on the entirely wrong hill! Argh. From then on, I did not make any more bad mistakes, but I was obviously not motivated to run my hardest. This was an awesome course, but I am not at the level yet where I can run it at any kind of speed!
RESULTS: 31/32
Thursday Sep 25, 2008 #
Note
Swedish ranking = 247. :)
Running 44:27 [2] 7.66 km (5:48 / km)
shoes: Asics 2008
Easy run with Boris around Stadsskogen. Legs feeling tired after the last couple of days, but since tomorrow is a middle distance race, I think this is ok.
Stretching 5:00 [0]
Wednesday Sep 24, 2008 #
Running 41:30 8.33 km (4:59 / km)
shoes: Asics 2008
~15 minutes warm-up with Boris, then a tempo run (12:24 around the 3km Stadsskogen horse loop), followed by some easy running and then 6x{30 on, 30 off}. The tempo run felt good and I was pleased with the pace (4:08/km).
Strength Training 6:00 [1]
Stretching 5:00 [0]
Tuesday Sep 23, 2008 #
Running 52:20 9.37 km (5:35 / km)
shoes: Asics 2008
Run to the Sten Sture hill (by the track) to do 4xhill intervals, then easy running back to Stadsskogen and 6x{30 sec on, 30 sec off}. It was getting dark by that point, so I abandoned the possibility of doing longer flat intervals.
Times/avg HR/max HR for the hill repeats:
93, 134, 170
92, 165, 174
92, 168, 174
90, 169, 175
Since I had a rest day yesterday, my legs felt great! I flew up the hill on the first interval and I was still feeling really strong on the fourth. Could easily have done more, but that's not part of the plan.
Times/avg HR/max HR for the hill repeats:
93, 134, 170
92, 165, 174
92, 168, 174
90, 169, 175
Since I had a rest day yesterday, my legs felt great! I flew up the hill on the first interval and I was still feeling really strong on the fourth. Could easily have done more, but that's not part of the plan.
Strength Training 6:00 [1]
Stretching 5:00 [0]
Monday Sep 22, 2008 #
Note
(rest day)
Sunday Sep 21, 2008 #
Running 57:18 9.65 km (5:56 / km)
shoes: Mudclaw 07
Trail run with a few others from Linne. I felt surprisingly good!
Stretching 5:00 [0]
Saturday Sep 20, 2008 #
Running 13:51 [2] 1.9 km (7:17 / km)
shoes: Green VJ Integrators
Running to the start and a bit around on the tiny warm-up map, which was basically just a hill. Legs feeling kind of heavy, which is not good when the terrain is predicted to be hilly and tough!
Orienteering 54:58 [4] 6.47 km (8:30 / km)
EVENT: Swedish Champs Long Quali
COURSE: D21 heat A, 6.47 km, 12 controls
MAP: Envättern, 1:15,000, 5m contours
TERRAIN: Local hills with technical details on top.
MY RUN: 2-minute loss on the first control because I was completely disoriented. This was a really short uphill leg and although I made a plan, the execution failed because I was not used to the 5m contours and 1:15 scale. Bah. But after this I had a really good race. I lost possibly 20-30 seconds on another control because the circle was really detailed and I had to stop to read the map, and another 1 minute on a control that was in a really vague section of woods, but otherwise it was a great race for me. Both the time and the result are much better than I hoped, let alone expected. Given that I had the lowest ranking of everyone in my heat, it was cool to not be the last finisher.
RESULTS: 20th out of 35 in my heat. With an absolutely perfect race, I could have been 10th and in the final!! I am not quite capable of this yet, but it is inspiring for the future.
COURSE: D21 heat A, 6.47 km, 12 controls
MAP: Envättern, 1:15,000, 5m contours
TERRAIN: Local hills with technical details on top.
MY RUN: 2-minute loss on the first control because I was completely disoriented. This was a really short uphill leg and although I made a plan, the execution failed because I was not used to the 5m contours and 1:15 scale. Bah. But after this I had a really good race. I lost possibly 20-30 seconds on another control because the circle was really detailed and I had to stop to read the map, and another 1 minute on a control that was in a really vague section of woods, but otherwise it was a great race for me. Both the time and the result are much better than I hoped, let alone expected. Given that I had the lowest ranking of everyone in my heat, it was cool to not be the last finisher.
RESULTS: 20th out of 35 in my heat. With an absolutely perfect race, I could have been 10th and in the final!! I am not quite capable of this yet, but it is inspiring for the future.
Friday Sep 19, 2008 #
Running 39:37 [2] 4.82 mi (8:13 / mi)
shoes: Asics 2008
Easy run in Stadsskogen. Two horse loops as usual. Shins hurt a bit and calves really tight, which makes my feet hurt. But at least the pace was quite good today.
Stretching 5:00 [0]
Thursday Sep 18, 2008 #
Running 1:12:04 12.42 km (5:48 / km)
ahr:135 max:172 shoes: Asics 2008
OK Linne interval training. 20+ minutes of warm-up, followed by some drills, followed by 5 sets of {90 on, 60 off, 45 on, 2 min off}, then some more running and back home. These intervals felt a bit too short for me, but it was good to stretch out my legs.
Stretching 5:00 [0]
Wednesday Sep 17, 2008 #
Running 43:11 5.02 mi (8:36 / mi)
shoes: Asics 2008
Easy run with Boris in Stadsskogen, feeling quite sluggish and low HR (average 120), then did 4x30 sec strides and felt surprisingly quick.
Strength Training 7:00 [1]
Stretching 5:00 [0]
Tuesday Sep 16, 2008 #
Running 15:00 [2]
shoes: Green VJ Integrators
Before/after the orienteering.
Orienteering 37:00 4.0 km (9:15 / km)
shoes: Green VJ Integrators
Technique training in Lunsen. The course was actually quite challenging!
Monday Sep 15, 2008 #
Note
(rest day)
Sunday Sep 14, 2008 #
Running warm up/down 13:03 [2] 1.37 mi (9:30 / mi)
shoes: Green VJ Integrators
Easy jogging before and after.
Orienteering 1:03:03 6.6 km (9:33 / km)
shoes: Green VJ Integrators
EVENT: DM Stafett
TEAM: OK Linne 2: Kat, Becka, Mari
COURSE: D21, 6.6 km, 16 controls
MAP: Frebro, 1:10, 2.5m contours
TERRAIN: Awful. The worst terrain I have experienced so far in Sweden. Very stony, but also lots of vague white areas with nothing but some indistinct marshes and rocks of various sizes. Parts of the forest were actually quite fast, except for the bad footing, but most of it was junk. The map was weird in a few places as well, where "white forest" was actually really green, with low visibility and runnability.
MY RUN: Started off ok, running with the fast girls till #4, where I lost sight of them. Then I made up some time in the next few controls and caught sight of them again, but #8 was a short leg into a weird section of map and I lost some time there trying to figure things out. I ran well on the next two longish legs, but lost some more time in the vague and horrible green stuff in the north section of the map. It felt like every other step I twisted my ankle or put my foot into some hole between two rocks. What a tough race!
RESULTS: 6/10 on my leg, but no result for the team because Mari was hurt.
TEAM: OK Linne 2: Kat, Becka, Mari
COURSE: D21, 6.6 km, 16 controls
MAP: Frebro, 1:10, 2.5m contours
TERRAIN: Awful. The worst terrain I have experienced so far in Sweden. Very stony, but also lots of vague white areas with nothing but some indistinct marshes and rocks of various sizes. Parts of the forest were actually quite fast, except for the bad footing, but most of it was junk. The map was weird in a few places as well, where "white forest" was actually really green, with low visibility and runnability.
MY RUN: Started off ok, running with the fast girls till #4, where I lost sight of them. Then I made up some time in the next few controls and caught sight of them again, but #8 was a short leg into a weird section of map and I lost some time there trying to figure things out. I ran well on the next two longish legs, but lost some more time in the vague and horrible green stuff in the north section of the map. It felt like every other step I twisted my ankle or put my foot into some hole between two rocks. What a tough race!
RESULTS: 6/10 on my leg, but no result for the team because Mari was hurt.
Saturday Sep 13, 2008 #
Running 10:24 [1] 1.04 mi (10:00 / mi)
shoes: 2008 VJ Integrators
Trying to get warm. I can't believe how cold it is here!
Orienteering 45:47 [4] 3.57 mi (12:50 / mi)
shoes: 2008 VJ Integrators
EVENT: DM Medel
COURSE: D21, 4.5 km, 14 controls
MAP: Some Rånäs map, 1:10, 5m contours
TERRAIN: **Very** stony in places, and also lots of branches on the ground. In general, not very pleasant to run through and junky.
MY RUN: My aim was to keep concentrating the whole time on the orienteering, without losing my focus, and I did this well. Instead, my mistakes came from trouble relating map to terrain. The 5m contour intervals and different type of forest really confused me in a few places, where my vision of what the terrain would look like did not match reality. Lost 6+ minutes over 5 controls...
RESULTS: 17/28 in D21. (10:10 min/km)
COURSE: D21, 4.5 km, 14 controls
MAP: Some Rånäs map, 1:10, 5m contours
TERRAIN: **Very** stony in places, and also lots of branches on the ground. In general, not very pleasant to run through and junky.
MY RUN: My aim was to keep concentrating the whole time on the orienteering, without losing my focus, and I did this well. Instead, my mistakes came from trouble relating map to terrain. The 5m contour intervals and different type of forest really confused me in a few places, where my vision of what the terrain would look like did not match reality. Lost 6+ minutes over 5 controls...
RESULTS: 17/28 in D21. (10:10 min/km)
Running 5:40 [2] 0.56 mi (10:07 / mi)
shoes: 2008 VJ Integrators
Easy cool-down with Sara.
Friday Sep 12, 2008 #
Running 40:00 [2] 4.82 mi (8:18 / mi)
Two horse loops in Stadsskogen. Felt surprisingly good.
Stretching 5:00 [0]
Thursday Sep 11, 2008 #
Running 20:11 [2] 3.52 km (5:44 / km)
ahr:118 max:141 shoes: Asics 2008
Running to the track. I ran with the orienteering map of the neighborhood, and I think I chose an interesting and quick route.
Running 26:12 4.52 km (5:48 / km) +240m 4:35 / km
ahr:154 max:172 shoes: Asics 2008
The track was being used, so I did hill intervals nearby instead. Each interval was approximately 270m long, with 30m of climb.
2x{4x{hill + easy downhill} + 3 minutes rest}}
Times, avg HR, max HR:
93, 151, 165
98, 159, 170
98, 161, 172
97, 161, 171
(Break)
95, 152, 166
96, 162, 171
98, 162, 171
96, 164, 172
2x{4x{hill + easy downhill} + 3 minutes rest}}
Times, avg HR, max HR:
93, 151, 165
98, 159, 170
98, 161, 172
97, 161, 171
(Break)
95, 152, 166
96, 162, 171
98, 162, 171
96, 164, 172
Running 20:14 [2] 3.41 km (5:56 / km)
ahr:142 max:157 shoes: Asics 2008
Run home, via a slightly different (and better) route.
Strength Training (core) 5:00 [1]
Stretching 5:00 [0]
Wednesday Sep 10, 2008 #
Running 40:49 [2] 4.8 mi (8:30 / mi)
shoes: Asics 2008
Easy run with Boris in Stadsskogen.
Strength Training 7:00 [0]
Stretching 5:00 [0]
Tuesday Sep 9, 2008 #
Running 13:15 [2] 1.96 km (6:46 / km)
ahr:127 max:148 shoes: Green VJ Integrators
Running to the start, feeling rushed because I got home just 15 minutes before I had to leave.
Orienteering 40:00 [2] 4.0 km (10:00 / km)
shoes: Green VJ Integrators
Started the middle KM and was having a really good race through the first four controls, but then turned onto an indistinct trail to #5, stopped reading the map properly because I thought I'd be able to match up the big hills and marshes, and just got completely confused. Spent ages working out exactly where I went wrong and then went back to the big trail and practically walked to the control to make sure I got it right. I understand what I did now and how I should have avoided it, but still really disappointed. Decided to not bother finishing the course as it was getting quite dark and I was cold.
Running 30:00 5.0 km (6:00 / km)
shoes: Green VJ Integrators
Since this race was supposed to be a tempo run and I didn't get a proper workout, I did 4x{2 minutes on, 30 seconds off} on the big tracks heading back to the finish before heading home. These weren't quality though, since I couldn't get my HR high enough (avg HRs 149, 159, 160, 166). Combination of cold and somewhat tired legs, probably. Really disappointing training, but hanging out afterwards with Boris, Rachel, and Jasmine made it better.
Monday Sep 8, 2008 #
Note
(rest day)
Time for laundry and work!
Sunday Sep 7, 2008 #
Running 10:49 [2] 0.91 mi (11:53 / mi)
ahr:116 max:130 shoes: Mudclaw 07
Very slow jogging with Annika before the third leg. Up the grassy hill, down the grassy hill. At least it was a gradual slope.
Orienteering 52:34 [4] 5.9 km (8:55 / km)
shoes: Mudclaw 07
Midt-Norsk Mesterskap Stafett. I ran third leg for the OK Linne team, after Lina and Sara. We ran on the southern part of yesterday's map, so there was some overlapping terrain near the arena, but most of the course was unfamiliar.
Lina came back first and Sara managed to keep the lead. Elise Egseth caught me half-way around the course but we had a forking there, so I only saw her for about 30 seconds. Otherwise, I was running by myself the whole time since it was a very small relay.
I had a really good run today! I had to search a bit for controls 2,3, and 5, all of which were in light green and hence low visibility, but I knew I was in the right area, so with some slower running and looking around, I found them without too much time loss. Otherwise, I had a pretty clean run and I was still feeling fast and strong during the last loop, after the spectator control. Really cool given how tired I felt before the start! Also, a big improvement over yesterday. I feel really good about Trondheim terrain now.
RESULTS: 2nd behind Wing OK.
Lina came back first and Sara managed to keep the lead. Elise Egseth caught me half-way around the course but we had a forking there, so I only saw her for about 30 seconds. Otherwise, I was running by myself the whole time since it was a very small relay.
I had a really good run today! I had to search a bit for controls 2,3, and 5, all of which were in light green and hence low visibility, but I knew I was in the right area, so with some slower running and looking around, I found them without too much time loss. Otherwise, I had a pretty clean run and I was still feeling fast and strong during the last loop, after the spectator control. Really cool given how tired I felt before the start! Also, a big improvement over yesterday. I feel really good about Trondheim terrain now.
RESULTS: 2nd behind Wing OK.
Running 5:01 [2] 0.42 mi (11:57 / mi)
ahr:121 max:128 shoes: Mudclaw 07
Really slow cool-down jog around the grassy slope.
Saturday Sep 6, 2008 #
Running 11:58 1.01 mi (11:51 / mi)
ahr:123 max:137 shoes: Green VJ Integrators
Run to the start. The organizers claimed it would take 20-25 minutes, so I headed out 25 minutes before my start time. But despite walking up the hills, it still took me less than 12 minutes. So then I sat around at the start and ate blueberries.
Orienteering 2:11:57 7.0 mi (18:51 / mi)
ahr:129 max:152 shoes: Green VJ Integrators
Midt-Norsk Mesterskap Langdistanse. 7.9 km, lots of climb, 17 controls.
Well, I got some quality time in Trondheim terrain today. It all started with a very tricky first control that was 85 steep meters above the start triangle. I actually stopped at the start and chose a sensible route with an attackpoint. But executing it proved difficult and although I wound up very near the control, I was not quite looking in the right place, and ended up going back and forth between some marshes trying to relocate. I was pretty patient with my relocation, because I really wanted to figure out exactly where I went wrong. It took me 26 minutes to figure it out, so my split to #1 was 36:46 and I did tens of extra meters of climb. Not a great start.
I then went on to mess up #2, a short but tricky leg to a subtle reentrant. Again, my sense of climb was completely off and I couldn't believe I was that far above the control. But I figured it out, and got the next three cleanly. Of course I wound up climbing down a 10-meter cliff on the way to #4, but technically I was right on. Then I chose a decent route to #6 and executed it well, only to get stuck in a dark-green patch next to the control. I couldn't find the shallow green reentrant where #7 was either, so I made a circle around it. The rest of the course was mainly without problems, but just slow and more of a nice afternoon jog than a race. Lots of walking.
Perhaps I'm being too optimistic, but I am actually not at all bothered by my ridiculous result today. I know that with a bit more training in this type of terrain, I can do very well here, so it does not worry me that I am not getting it right the first time. And results aside, it was a very successful day. The weather and forests were beautiful and I learned a lot about the terrain and about the types of errors that can happen, as well as possible route choices. I also know what I need to work on (main thing being a sense of climb and distance when it comes to steep slopes). Better luck next time.
Well, I got some quality time in Trondheim terrain today. It all started with a very tricky first control that was 85 steep meters above the start triangle. I actually stopped at the start and chose a sensible route with an attackpoint. But executing it proved difficult and although I wound up very near the control, I was not quite looking in the right place, and ended up going back and forth between some marshes trying to relocate. I was pretty patient with my relocation, because I really wanted to figure out exactly where I went wrong. It took me 26 minutes to figure it out, so my split to #1 was 36:46 and I did tens of extra meters of climb. Not a great start.
I then went on to mess up #2, a short but tricky leg to a subtle reentrant. Again, my sense of climb was completely off and I couldn't believe I was that far above the control. But I figured it out, and got the next three cleanly. Of course I wound up climbing down a 10-meter cliff on the way to #4, but technically I was right on. Then I chose a decent route to #6 and executed it well, only to get stuck in a dark-green patch next to the control. I couldn't find the shallow green reentrant where #7 was either, so I made a circle around it. The rest of the course was mainly without problems, but just slow and more of a nice afternoon jog than a race. Lots of walking.
Perhaps I'm being too optimistic, but I am actually not at all bothered by my ridiculous result today. I know that with a bit more training in this type of terrain, I can do very well here, so it does not worry me that I am not getting it right the first time. And results aside, it was a very successful day. The weather and forests were beautiful and I learned a lot about the terrain and about the types of errors that can happen, as well as possible route choices. I also know what I need to work on (main thing being a sense of climb and distance when it comes to steep slopes). Better luck next time.
Friday Sep 5, 2008 #
Running 15:00 [2] 2.14 km (7:00 / km)
shoes: Green VJ Integrators
Running to and from the parking lot. It was tough to start the training with a 3+ minute steep uphill, followed by some more gradual climbing...
Orienteering 49:00 [2] 3.7 km (13:15 / km)
shoes: Green VJ Integrators
Training on another map next to the competition area, called Trolla. This time I visited only 10 controls, but I drew the course so that a lot of my routes went through the nice marshes, so I was actually running most of the time. The scenery was gorgeous and in general I felt very comfortable with the navigation. I made one parallel error, which I am almost happy about because it showed me the type of mistake that is possible when following marshes and now I know what to avoid in the future!
Running 16:23 [2] 1.72 mi (9:32 / mi)
ahr:124 max:139 shoes: Mudclaw 07
Warm-up for the sprint, mostly jogging around the arena with Annika. Before this, I felt really full from lunch and did not think I was going to feel good running, but it turned out that my feet felt light and I was really energetic. Perhaps the slow pace and nice conversation had to do with it, or the fact that I was running on firm ground for a change, but I felt great!
Orienteering 24:39 3.0 km (8:13 / km)
shoes: Mudclaw 07
Midt-Norsk Mesterskap Sprint on a map with lots of fences (close to IKEA!). This sprint felt more like a local training event rather than a real race. It also reminded me of England in the way some controls were placed on random things in the green. We were not given backup cards for our EMITs nor loose control descriptions. Many lines intersecting, combined with some loops and many fences, meant we had to be careful about punching all of the controls in the right order. It was easy to hit a dead end or accidently skip some controls. But this was great training! I definitely had some problems finding the controls in the beginning and some legs were tricky enough that I had to stop and really look for a route choice that would take me around the fences and to the control. I had no flow whatsoever, but after the shaky start, I did much better. I really enjoyed this!
RESULTS: 17/31 in D21. Probably could have been around 10th with a better race, but that's ok. I got some good training in without racing all-out, so hopefully this means tomorrow I will feel good during the long distance!
RESULTS: 17/31 in D21. Probably could have been around 10th with a better race, but that's ok. I got some good training in without racing all-out, so hopefully this means tomorrow I will feel good during the long distance!
Stretching 5:00 [0]
I actually stretched both after the morning and the evening training, which was better than yesterday's laziness.
Thursday Sep 4, 2008 #
Note
Trondheim: Sep 4-7
Orienteering 45:00 3.0 km (15:00 / km)
shoes: Green VJ Integrators
Training in Trondheim on a 1:10 map called Herbernheia, adjacent to the competition map for this weekend. I did a control pick, but decided to head back after 15 controls because I was out for long enough. I took it very easy, walking a lot through the forest, and stopped often to get a closer look at certain features and also to take pictures. By the end, I felt like I learned about the mapping style and the terrain. Trondheim orienteering in 3 words: steep, marshy, beautiful.
Running 8:00 [2] 0.84 mi (9:30 / mi)
shoes: Green VJ Integrators
Running back to the car, mainly on trails. Legs still feel somewhat tired.
Wednesday Sep 3, 2008 #
Running 39:46 [2] 4.61 mi (8:38 / mi)
ahr:134 max:147 shoes: Asics 2008
Easy run with Sara in Stadsskogen. My legs feel tired from yesterday, which means I have to take it easy in training tomorrow so that I do not start the races in Norway completely exhausted.
Strength Training 7:00 [1]
Stretching 5:00 [0]
Tuesday Sep 2, 2008 #
Note
The Swedish rankings have been updated after last weekend. I am now 294th. Moving up in the world!
Orienteering 40:00 2.5 mi (16:00 / mi)
max:173 shoes: Green VJ Integrators
OK Linne training in Nåsten. We ran out next to the rough open area, then did several short loops (1-2 km) fast, which I did with Jasmine and Rachel. My main goals were to get in as much fast running as possible and practice orienteering at a faster pace, to see what it is like. I think I learned a lot from today - definitely have things to think about now. For one thing, this made me see more clearly that my style of navigation changes when I run with other people. By myself, I am fairly careful and not likely to make certain types of mistakes. When running with others and trying to find controls first, I run faster and take more risks - for instance, I run on gut feeling without double-checking the map. For the third loop, I decided to try something a bit different. I studied the loop before I actually ran it, to make some general plans of where I would go and what I would look for. This helped make the orienteering smooth and less out-of-control.
Running 39:00 [2] 4.5 mi (8:40 / mi)
shoes: Green VJ Integrators
Running to/from the training.
Monday Sep 1, 2008 #
Biking 20:00 [1]
Biking to/from Migration Verket to apply for a visa. (Actual biking time about 50 minutes.) I couldn't believe it when the woman there told me that they only do visa extensions, and I need to go to a consulate in the US in order to get the initial one. She said that until that happens, I am allowed to be a tourist in Sweden, but not a student. Well, great. I'm going to try to call a consulate tomorrow and see about shipping my passport there and somehow getting all of this done from abroad, but they might refuse. And that would make things difficult for me. I would still stay in Sweden, at least until December, but there would be complications and risks. I was envisioning the various scenarios while biking back home, but kept coming back to the same thought - it would be so much easier if I could just get a visa.
Running 32:34 [2] 3.72 mi (8:45 / mi)
ahr:140 max:158 shoes: Asics 2008
Easy run in Stadsskogen.
Running 10:57 1.28 mi (8:33 / mi)
ahr:153 max:170 shoes: Asics 2008
4x{30'' stride, 30" easy}, then jog back home.
Strength Training 13:00 [1]
Stretching 5:00 [0]