Training Log Archive: Kat

Warm-up to the start (about 14 minutes) before the training/race and then running back through Stadsskogen collecting a few controls after the race. Then running (jogging slowly, really) to drop them off at Tomas' house and finally heading home. I was really dehydrated and tired when I got back. Drank 5 cups of juice.

Stadsskogen race organized by Tomas (one of the Linne guys) for training. After the warm-up run to the start, during which I felt like I was hurting all over (knees, ankle, tight calves, etc.), I started the race very slowly. Basically jogging with absolutely no motivation to go faster. Another woman who didn't have a start time asked me if she could start at the same time I did and I said yes and went even slower at the beginning to give her a chance to get ahead.

But then something happened. On my way to number 1, I actually looked and planned my route to #2, which was a long leg all the way across the map. And then I executed my route and went on to find 3 and 4 quickly. So then I began going at a decent pace and pushing it. I, of course, had a concentration lapse going to #7 (when I began feeling a bit too confident, I think) and lost about 4.5 minutes there. Looking at what actually happened, though, I didn't really go in the wrong direction at all. I took the right trails and was at the right intersection. I just didn't realize it and was confused. So I stood around for a while until I saw a guy running past me. And once I followed him off the intersection into the woods, I saw the depression there and suddenly realized exactly where I was and went for the control. After that, barring a few mistakes towards the end, I did quite well. I even won a split on the women's course. And I beat Boris on two splits (he had the same course, but with a few extra controls)! So it was a good day.

Went walking around Stockholm with Boris. It was nice to take a day off.

Nice gympa session. Felt good.

Jogging on snowy trails near the start to warm up before the night-O.

The Grymnatta 2006 night-O event! This was the first night-O course that I actually completed (mostly because this was the first time that I was given enough time to do so). The 3-4 training night-Os that I did in winter were always limited by the fact that the other orienteers would be back in about an hour or so and I didn't want to keep them waiting. This time, however, the men had long courses to do (8 km for H21 and 12 km for H21L) and a warm place to hang out in afterward, so I had time to finish my course.

I was basically jogging most of the time and occasionally walking while reading the map, but moving through the snow was slow and really tough, so I put this down as intensity 3. I also did a lot more than 5 kilometers since I didn't stand still during the times I was lost, but kept trying to relocate and attack the control again.

For comparison (and amusement) here are my splits and those of Albin Ridefelt, who had the same course I did (and won it).

1 - 27:27 6:15
2 - 7:12 3:57
3 - 4:57 3:09
4 - 10:02 4:12
5 - 5:09 2:53
6 - 17:51 11:23
7 - 6:09 4:19
8 - 9:05 3:33
9 - 18:43 5:04
10 - 2:15 1:24
11 - 2:31 1:55
Finish - 0:25 0:21

Total time: 1:51:46 48:25

First OK Linne technical training session of the season. It was a bit chilly today so I jogged to the start to warm up a bit and then kept alternating between slow running and walking throughout the course. I found the first control and thought that perhaps I can now finally figure stuff out in Swedish terrain. But then I spent over 20 minutes locating the second control. I kept attacking it and was reasonably sure of where I was and that I was going straight on my compass bearing, but the problem was I kept doubting myself because things on the map didn't seem to match up with reality. The biggest source of confusion was a pair of giant rocks (maybe even cliffs) on the side of the hill the control was on. There were two small rocks on the map, but in reality there were two huge ones as well as many other decent sized ones nearby. Plus, with snow everywhere and several unmapped rides, it was tough to use other features to relocate. I did finally come back to number 1, then walk on a bearing and finally climb that hill despite my doubt to find the control. Then I found a few more with no major mistakes and headed back.

I am definitely getting more confident in my ability to navigate and I'm getting better at it as well, but experience with different types of terrain and mapping styles is something that I do not have much of yet. On the upside, I feel that I learn something new each time I go out...

C • experience counts 2

OK Linne training. I walked the short course (still not allowed to run). The course wasn't very technical and I went mostly on trails because of the snow. However, I did take a few scenic route choices a few times because I didn't feel like walking along a road for several hundred meters, even if that would have been faster. For example, instead of going around and taking a trail on one leg, I went relatively straight and climbed up the steep part of the hillside I had to get across. It was only about 35 meters climb, but since it was covered in snow, it felt quite risky going up!

Intense spinning session at the Ekeby gym. I really like this instructor (her name is Asa) and I really like these sessions. Good music, good company, and an awesome workout.

Stretching after the session.

Some core strength before going to bed. I love crunches.

Gympa at the Ekeby gym, same instructor as last time (Magnus). I liked today's session more than that previous one. First, I felt stronger after an easy day yesterday. Second, since I'd done his routine before, I was better coordinated.

Unfortunately, the ab stuff we do in gympa is not enough for me, so I did three more minutes of crunches when I got home. Still not as good as doing abs right after a good running workout though. Perhaps I'll do crunches tomorrow right after spinning...