Training Log Archive: buboIn the 7 days ending Apr 21, 2007:
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Saturday Apr 21, 2007 #
Trail running warm up/down 14:30 [3] 1.7 km (8:32 / km)
ahr:115 max:139 shoes: VJ Falcon (2007)
Orienteering race (2nd/13, Ulf P 26:31) 31:24 [4] *** 3.5 km (8:58 / km)
ahr:138 max:149 spiked:7/11c shoes: VJ Falcon (2007)
Barkenträffen, Middle at Humboberget.
A decent race technically even if I didn´t really feel too concentrated on the course. Couldn´t quite get the right feeling for map-reading, but I still hit most of the controls without any big mistakes.
The only missed control was # 8, which I overshot and had to turn back (0:45). The rest of my 'mistakes' where really only small hesitations or not going the optimal route to the control (3x15s) on controls # 3, 4 and 6.
A decent race technically even if I didn´t really feel too concentrated on the course. Couldn´t quite get the right feeling for map-reading, but I still hit most of the controls without any big mistakes.
The only missed control was # 8, which I overshot and had to turn back (0:45). The rest of my 'mistakes' where really only small hesitations or not going the optimal route to the control (3x15s) on controls # 3, 4 and 6.
Thursday Apr 19, 2007 #
Trail running warm up/down 10:00 [3] 1.3 km (7:42 / km)
ahr:115 max:128 shoes: Asics Artic Gel (2006)
Orienteering 20:00 [2] *** 2.1 km (9:31 / km)
ahr:112 max:123 spiked:5/6c shoes: Asics Artic Gel (2006)
Youth training at the club-house at Sörbo.
Took it very easy since I felt a little pain in my left calf - jogged slowly to the start and most of the course and then walked back.
The course was strictly compass training - a useful exercise particularly for the kids. Strayed way too far to the right on the first control, but the rest was OK.
Took it very easy since I felt a little pain in my left calf - jogged slowly to the start and most of the course and then walked back.
The course was strictly compass training - a useful exercise particularly for the kids. Strayed way too far to the right on the first control, but the rest was OK.
Wednesday Apr 18, 2007 #
Trail running warm up/down 12:00 [2] 1.4 km (8:34 / km)
ahr:110 max:129 shoes: VJ Falcon (2007)
Lit track to the start (800m - 6min) and then some easy jogging 'on the spot' to keep warm.
Orienteering 1:00:40 [3] *** 5.6 km (10:50 / km)
ahr:126 max:145 shoes: VJ Falcon (2007)
TIOMILA Test run, Ornäs - mass start. I had a hard time following Maria going to our first control! She´s running very well right now.
Too bad I hadn´t registered all the information about 'forking' and control codes - when I came to the first control the control code didn´t match my clue sheet so I started looking around in the adjacent area. Eventually I found out from other runners that the codes weren´t actually supposed to be right (!) and that I had been at the right spot the first time. Lost about 1:45 there and also lost contact with most of the others in the mass start. Missed 2 min also on # 2 on a very tricky uphill compass leg right by the edge of the map making it hard to relocate correctly.
The rest of the course was slow but mostly OK orienteering-wise, with only a few small (~15-20s) errors.
Too bad I hadn´t registered all the information about 'forking' and control codes - when I came to the first control the control code didn´t match my clue sheet so I started looking around in the adjacent area. Eventually I found out from other runners that the codes weren´t actually supposed to be right (!) and that I had been at the right spot the first time. Lost about 1:45 there and also lost contact with most of the others in the mass start. Missed 2 min also on # 2 on a very tricky uphill compass leg right by the edge of the map making it hard to relocate correctly.
The rest of the course was slow but mostly OK orienteering-wise, with only a few small (~15-20s) errors.
Tuesday Apr 17, 2007 #
Trail running warm up/down 18:45 [3] 2.2 km (8:31 / km)
shoes: VJ Falcon (2007)
A bit late to the start of the intervals with Kennet O and Mats M, we then ran once around the long interval loop looking for the rest of the gang, but didn´t find them.
Trail running 27:00 [4] 4.5 km (6:00 / km)
shoes: VJ Falcon (2007)
'Forest intervals' from Skräddarbacken - on the same trails as two weeks ago - we didn´t find the rest of the gang, but I decided to do the intervals on my own while Kennet and Mats continued the search.
I did three sets (one more than last time) of ~2+3+4min intervals + half that time resting between intervals. Loops were appr. 350, 490 & 660m for a total of 1.5 km (x3).
Maybe not quite at full interval pace - no others to 'compete' with - but it felt good doing this anyway, running on the not-so-good trails meant a lot of adjusting the stride to avoid roots and rocks and uneven ground...
I did three sets (one more than last time) of ~2+3+4min intervals + half that time resting between intervals. Loops were appr. 350, 490 & 660m for a total of 1.5 km (x3).
Maybe not quite at full interval pace - no others to 'compete' with - but it felt good doing this anyway, running on the not-so-good trails meant a lot of adjusting the stride to avoid roots and rocks and uneven ground...
Trail running warm up/down 13:10 [3] 2.1 km (6:16 / km)
ahr:122 max:129 shoes: VJ Falcon (2007)
Stretching 6:00 [1]
Monday Apr 16, 2007 #
Note
Photo Contest:
This shows some truly dedicated Easter Orienteering and would have been a certain winner if it had been entered in the Photo Contest :)
After a busy weekend of orienteering away from home and the computer it´s now time to announce the results:
The subject was - Orienteering, Easter and Yellow. I have awarded points (0-3) for each of those three themes and added them together for each submitted photo.
JanetT:
Nice colours, definitely the top Yellow entry (3p),
Orienteering connection a bit on the weak side (1p),
Easter (-)
TOTAL: 4 points
Bash:
Orienteering, yes (nice to see some faces I knew from before) but not the best (2p),
Yellow, a bit weaker than the Peepmobile but OK (2p),
Easter (-), well - two weeks before Easter isn´t good enough ;)
TOTAL: 4 points
Jagge:
Orienteering, yes - in your case a definite connection, but headlamps can be used for other things too - and they work better on your head and not on the floor ;) (2p),
Yellow, big carpet, weak colours (2p),
Easter (-) none that I can see...
TOTAL: 4 p
vmeyer:
Orienteering, a true orienteering picture with even some 'artistic value' to it (3p),
Yellow, a long shot, but yes, there is some yellow in Bash´s hair (1p),
Easter, yes (2p).
TOTAL: 6 points
Looks like Valerie has done it again!! Congratulations!
This shows some truly dedicated Easter Orienteering and would have been a certain winner if it had been entered in the Photo Contest :)
After a busy weekend of orienteering away from home and the computer it´s now time to announce the results:
The subject was - Orienteering, Easter and Yellow. I have awarded points (0-3) for each of those three themes and added them together for each submitted photo.
JanetT:
Nice colours, definitely the top Yellow entry (3p),
Orienteering connection a bit on the weak side (1p),
Easter (-)
TOTAL: 4 points
Bash:
Orienteering, yes (nice to see some faces I knew from before) but not the best (2p),
Yellow, a bit weaker than the Peepmobile but OK (2p),
Easter (-), well - two weeks before Easter isn´t good enough ;)
TOTAL: 4 points
Jagge:
Orienteering, yes - in your case a definite connection, but headlamps can be used for other things too - and they work better on your head and not on the floor ;) (2p),
Yellow, big carpet, weak colours (2p),
Easter (-) none that I can see...
TOTAL: 4 p
vmeyer:
Orienteering, a true orienteering picture with even some 'artistic value' to it (3p),
Yellow, a long shot, but yes, there is some yellow in Bash´s hair (1p),
Easter, yes (2p).
TOTAL: 6 points
Looks like Valerie has done it again!! Congratulations!
Sunday Apr 15, 2007 #
Event: Rånässtafetten, Relay
Trail running warm up/down 2:00 [2] 0.3 km (6:40 / km)
shoes: VJ Falcon (2007)
Hardly worth mentioning... just jogging to the start for the Open courses.
Orienteering race (10th/20, Jerker B 48:33) 1:08:41 [3] *** 6.8 km (10:06 / km)
ahr:130 max:144 spiked:8/13c shoes: VJ Falcon (2007)
Rånässtafetten on another sunny day and +23C temps.
Ran the longest available open course - Open 9 - to get some extra training. Started early to get back in time to see Anders and Maria run in the youth relay.
Couldn´t quite get the right orienteering flow and felt like I was also running slowly to begin with. Several small mistakes and hesitations on the first controls. Things got going better on the second half of the course where I could pick up some speed and get a decent flow.
Maria was the first runner back on her second leg in D13-16 despite walking part of the course! Her team placed second in the end after leading most of the way.
Anders ran the first leg for Tuna 2 in H13-16 finishing 9th (last in a pack of seven runners) 2.50 behind Joakim S after having a slightly longer forking. The team mispunched on the second leg, otherwise would have been third behind Tuna 1 and Mora.
Ran the longest available open course - Open 9 - to get some extra training. Started early to get back in time to see Anders and Maria run in the youth relay.
Couldn´t quite get the right orienteering flow and felt like I was also running slowly to begin with. Several small mistakes and hesitations on the first controls. Things got going better on the second half of the course where I could pick up some speed and get a decent flow.
Maria was the first runner back on her second leg in D13-16 despite walking part of the course! Her team placed second in the end after leading most of the way.
Anders ran the first leg for Tuna 2 in H13-16 finishing 9th (last in a pack of seven runners) 2.50 behind Joakim S after having a slightly longer forking. The team mispunched on the second leg, otherwise would have been third behind Tuna 1 and Mora.