Training Log Archive: KatIn the 7 days ending Mar 18, 2007:
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Sunday Mar 18, 2007 #
Note
(rest day)
I meant to go to the gym tonight and take tomorrow off, but unfortunately I ate a whole chunk of brie followed by carrot cake, which left me absolutely unable to move. So rest day it is!
Saturday Mar 17, 2007 #
Running warm up/down 6:00 [2] 1.09 km (5:30 / km)
ahr:136 max:154 shoes: Sarvas
Orienteering 1:05:47 [4] ***** 5.5 km (11:58 / km)
ahr:161 max:176 12c shoes: Sarvas
OK Linne had a training day today at Åkersberga. The first part of the day we had a race with small training kites and SI boxes.
COURSE: 5.5 km, 12 controls
MAP: 1:15,000, 4 meter contours
TERRAIN: Very tough physically. Hilly, with lots of contour detail.
MY RUN: Even though I knew ahead of time that the map scale and contour intervals would be different from what I normally run on, I still found it difficult to adjust. I started searching for the flag too early on the first control, until I finally (and tentatively) moved forward and found it. Then I spiked #2 because it was a short leg with enough detail for me to read my way into the control. Then the process repeated, with me making a 10-minute mistake on #3 after stopping too early and then doing a good job with #4 because it was a shorter leg with lots of detail. The best part of the race was when Sofie caught me on #7 and I managed to stay with her until the last control. I am not quite at the level where I can run at her pace and navigate well, but I am not too far off either. I figured out two of the controls before she did and we messed up #9 together. It was very difficult, tricky terrain, so even the best orienteers made mistakes today. For my part, I learned a lot and I'm sure this will be helpful in the future.
RESULTS: 5th on the women's course. Sofie won in 49:06. I made about 20 minutes of mistakes (including one 10-minute mistake) and I won three splits.
COURSE: 5.5 km, 12 controls
MAP: 1:15,000, 4 meter contours
TERRAIN: Very tough physically. Hilly, with lots of contour detail.
MY RUN: Even though I knew ahead of time that the map scale and contour intervals would be different from what I normally run on, I still found it difficult to adjust. I started searching for the flag too early on the first control, until I finally (and tentatively) moved forward and found it. Then I spiked #2 because it was a short leg with enough detail for me to read my way into the control. Then the process repeated, with me making a 10-minute mistake on #3 after stopping too early and then doing a good job with #4 because it was a shorter leg with lots of detail. The best part of the race was when Sofie caught me on #7 and I managed to stay with her until the last control. I am not quite at the level where I can run at her pace and navigate well, but I am not too far off either. I figured out two of the controls before she did and we messed up #9 together. It was very difficult, tricky terrain, so even the best orienteers made mistakes today. For my part, I learned a lot and I'm sure this will be helpful in the future.
RESULTS: 5th on the women's course. Sofie won in 49:06. I made about 20 minutes of mistakes (including one 10-minute mistake) and I won three splits.
Running warm up/down 8:20 [1] 0.88 mi (9:28 / mi)
ahr:128 max:149 shoes: Sarvas
Cool-down jogging, first with Boris, then with Zan.
Running warm up/down 5:46 [2] 0.7 mi (8:14 / mi)
ahr:141 max:161 shoes: Sarvas
Running to the start with Zan.
Orienteering 47:31 [3] ***** 3.0 km (15:50 / km)
ahr:149 shoes: Sarvas
The second part of the training day consisted of doing several loops of 4 controls each. I did two of the most technical loops with Zan. We would start off together and go our separate ways to the controls, occasionally waiting for each other to make sure we found the right features. This was good training, because it allowed us to compare route choices and also to get more comfortable with the 4-meter contour intervals. I will try to make a list this evening of all of the little things I picked up today in terms of navigation in this type of terrain. Excellent day out in the woods!
Running warm up/down 4:21 [2] 0.51 mi (8:32 / mi)
ahr:145 shoes: Sarvas
Jogging back to the car.
Friday Mar 16, 2007 #
Aquajogging 1:00:30 [1]
Aquajogging at the pool with Boris. We gave each other anagrams to do for the first half hour, which made the time go by quickly.
C • Wow 5
Thursday Mar 15, 2007 #
Running warm up/down 18:58 [2] 2.37 mi (8:00 / mi)
ahr:138 max:155 shoes: Orange Asics
Jogging a loop on top of the backbana hill, sticking to the main trails.
Running 21:00 [5] 3.8 km (5:32 / km) +135m 4:42 / km
shoes: Orange Asics
I decided to skip the Linne interval session this evening in favor of doing hill intervals by myself. It was a sacrifice, but I made a promise to myself to do hills each week and I'm sticking to it. On the bright side, the loop I chose turned out to be absolutely perfect. The first 1/3 is on gravel and pavement, then the rest is on trails with some roots, rocks, and even a log to hop over. Lots of variety and change of direction, with a total length of about 0.72 km, with 45 meters climb.
On the first interval I was reading the map to make sure I took the right trails, which slowed me down once when I missed a small indistinct one and had to cut through the woods for 15 meters. On the other two I knew exactly where to go.
4:06 (164, 175) [3:08 (157) ]
3:55 (173, 178) [3:15 (159) ]
3:53 (173, 179)
Even though the recovery periods were longer than I would have liked, they worked out pretty well because I would run the downhills relatively fast and my HR was probably no lower than 150 when I started the second two intervals.
On the first interval I was reading the map to make sure I took the right trails, which slowed me down once when I missed a small indistinct one and had to cut through the woods for 15 meters. On the other two I knew exactly where to go.
4:06 (164, 175) [3:08 (157) ]
3:55 (173, 178) [3:15 (159) ]
3:53 (173, 179)
Even though the recovery periods were longer than I would have liked, they worked out pretty well because I would run the downhills relatively fast and my HR was probably no lower than 150 when I started the second two intervals.
Running warm up/down 17:30 [2] 2.06 mi (8:30 / mi)
ahr:143 max:164 shoes: Orange Asics
Cool-down loop around the top of the backbana.
Stability (wobbleboard) 10:00 [1]
Stretching 5:00 [1]
Note
Played several games of Catching Features. This is great for practicing to look at the map often and for visualization of terrain. It is sort of ironic that the only time I can play CF is when I am in Sweden...
Wednesday Mar 14, 2007 #
Cross-Training 12:00 [2]
Random stuff I did before and after the strength session - 2 minutes running to the gym, 3 minutes erging, 5 minutes on the stair machine, and 2 minutes running back home afterward.
Strength Training (gym) 36:00 [1]
The usual strengthening exercises. It is nice to do this in the morning when the gym isn't crowded.
Stretching 6:00 [1]
I have finally learned how to stretch my IT bands, so that's been added to my usual routine.
Running 8:41 [1] 1.45 km (5:59 / km)
ahr:122 max:133 shoes: Orange Adidas O-shoes
Jogging to the start with the big pack of orienteers. It's cool to have so many people running in a group with headlamps. Since I don't live in Sweden full-time, it hasn't yet ceased to impress me.
Orienteering 42:27 [4] 5.9 km (7:12 / km)
ahr:168 max:183 shoes: Orange Adidas O-shoes
EVENT: Uppsala Nattcup on Södra Uppsala
COURSE: D21, 5.9km, 10 controls
TERRAIN: Suburban area with sections of woodland, which makes for fun and fast orienteering.
MY RUN: It was quite good actually. There was a lot of detail on the map and I realized that it would take me more time to think and choose an optimal route for the long legs than to just execute a decent (but not perfect) one. So in general I tried to choose routes that were easy to execute and this worked out well for me. I did have a few moments of confusion/hesitation (about 3 minutes total away from a perfect run), but no serious mistakes. And by the end of the race I was feeling really, really good. The section from the last control to the finish was basically a trail run and I legged it. I love it when orienteering races end with a cross-country type run. Not one of those silly 100 meter dashes to the finish, but something a bit more substantial (like 400 meters).
RESULTS: I was 2nd on D21, 11 seconds behind Eva Nordkvist. And for the first time ever, Swedes actually came up to me after the race to compare routes! Hehe.
COURSE: D21, 5.9km, 10 controls
TERRAIN: Suburban area with sections of woodland, which makes for fun and fast orienteering.
MY RUN: It was quite good actually. There was a lot of detail on the map and I realized that it would take me more time to think and choose an optimal route for the long legs than to just execute a decent (but not perfect) one. So in general I tried to choose routes that were easy to execute and this worked out well for me. I did have a few moments of confusion/hesitation (about 3 minutes total away from a perfect run), but no serious mistakes. And by the end of the race I was feeling really, really good. The section from the last control to the finish was basically a trail run and I legged it. I love it when orienteering races end with a cross-country type run. Not one of those silly 100 meter dashes to the finish, but something a bit more substantial (like 400 meters).
RESULTS: I was 2nd on D21, 11 seconds behind Eva Nordkvist. And for the first time ever, Swedes actually came up to me after the race to compare routes! Hehe.
Running 12:23 [2] 2.4 km (5:10 / km)
ahr:134 max:143 shoes: Orange Adidas O-shoes
A cool-down jog with Boris and various others along the lit path in Norby. Even after my fast finish, I felt like I had a lot of energy left. All of a sudden, after having dead legs for the past month, I felt remarkably fresh. I don't know if it's the sleep I've been getting the last few nights or the chocolate I've been consuming recently, but I must be doing something right. :)
Tuesday Mar 13, 2007 #
Running 7:11 [2] 1.2 km (5:59 / km)
ahr:128 max:158 shoes: Sarvas
Jogging to the start from the clubhouse.
Orienteering 1:58:00 [2] 8.0 km (14:45 / km)
ahr:119 shoes: Sarvas
A course on Nåsten that was about 7km straight-line distance, with 29 controls. I ran most of the time, but also walked through the thickest areas (where I couldn't run) and also whenever I couldn't read the map fast enough.
While looking at the map coming out of #1, I suddenly experienced a sharp pain. I had run straight into a branch, perpendicular to my face. I'm lucky that the hit was at the corner of my eye and not a bit more to the right. Although there was no serious damage done, this made me wary of branches and hence in the first part of the course (which went through a lot of green), I spent more time protecting my eyes than looking at the map. At least in the second part, I was running and felt like I had some flow. I'm going to try and get a pair of sports glasses to wear while orienteering, so that I don't have to worry so much about being blinded. I have enough problems with my eyes as is.
While looking at the map coming out of #1, I suddenly experienced a sharp pain. I had run straight into a branch, perpendicular to my face. I'm lucky that the hit was at the corner of my eye and not a bit more to the right. Although there was no serious damage done, this made me wary of branches and hence in the first part of the course (which went through a lot of green), I spent more time protecting my eyes than looking at the map. At least in the second part, I was running and felt like I had some flow. I'm going to try and get a pair of sports glasses to wear while orienteering, so that I don't have to worry so much about being blinded. I have enough problems with my eyes as is.
Running 7:17 [2] 1.21 km (6:01 / km)
ahr:132 max:150 shoes: Sarvas
Jogging back to the clubhouse. The melting snow has made the open areas very muddy!
Stretching 6:00 [1]
Monday Mar 12, 2007 #
Biking (Spinning) 1:00:12 [3]
ahr:129 max:152
Spinning session at the Ekeby gym, standing the entire time despite several evil glares from the instructor. The music was good and the room didn't feel as hot as I remember it being.
Strength Training (gym) 35:30 [1]
ahr:90 max:109
Full strength workout after spinning.
Stretching 5:00 [1]
Actually, stretching lasted closer to fifteen minutes because I got distracted talking to Lina Åkesson, but I'll put it down as my usual five. Lina is awesome.
Note
I thought about going for a map-hike, but decided to run a course tomorrow instead. By this point, I understand the Nåsten map almost perfectly at walking speed. Time to go a little faster.