Training Log Archive: marieIn the 30 days ending Sep 30, 2012:
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Saturday Sep 29, 2012 #
trail run 51:57 [2] 10.29 km (5:03 / km) +127m 4:45 / km
(sick)
Drove to Jönköping-Bankeryd over the weekend to visit my friend Sara + family. Stopped for a run by Hallbystugan on my way there. When I lived in Jönköping I used to run and mountainbike there.
The 10km loop wasn't as nice as I remember it though. They have changed the route and some parts of the trail were really thrashed by horses, muddy and wet. Too bad. But there were still some beautiful sections left.
The 10km loop wasn't as nice as I remember it though. They have changed the route and some parts of the trail were really thrashed by horses, muddy and wet. Too bad. But there were still some beautiful sections left.
Friday Sep 28, 2012 #
orienteering 1:12:09 [2] *** 6.86 km (10:31 / km) +62m 10:04 / km
16c (sick)
After work o-jog around the course from o-ringen "träningsrace". Pretty nice evening actually.
The controls were even marked, with really small hidden sticks, codes and everything. Didn't use a compass, tried to stay in good contact with the map. Pretty tiring stuff to run in, lots of marshy knee high brush. Banged the lower part of my shin into a rock on my way to 13, painful.
Spent way too long trying to find the marker for 17, unnecessary.
The controls were even marked, with really small hidden sticks, codes and everything. Didn't use a compass, tried to stay in good contact with the map. Pretty tiring stuff to run in, lots of marshy knee high brush. Banged the lower part of my shin into a rock on my way to 13, painful.
Spent way too long trying to find the marker for 17, unnecessary.
Thursday Sep 27, 2012 #
zumba 50:00 [2]
(sick)
Oops, that was probably too soon to exercise.. felt tougher than it should. Yesterday I was wiped out by this cold but today I was feeling a lot better so I went to work.
Wednesday Sep 26, 2012 #
Note
(sick)
Tuesday Sep 25, 2012 #
Note
(sick)
Monday Sep 24, 2012 #
boxing 1:00:00 [3]
Sunday Sep 23, 2012 #
trail run 7:33 [1] 1.27 km (5:56 / km) +5m 5:49 / km
to start
orienteering 1:23:25 [3] 7.1 km (11:45 / km) +231m 10:06 / km
14c
A new day, a new race, a new opportunity.. and I blew it, again.
Got the first control, nice a calm. On the long leg to 2 I pulled way left but still wanted to stick with my plan so ran back to the right side of the line and hesitantly worked my way to the control. The way to 3 went perfect (although afterwards I see a good trail option to the right) but didn't have an attack so started running around in circles when I was close to the control. Got distracted by others pulling me off the line to 4 and it took me too long to correct. Then I had a good few controls 5-9, won the legs to 5 and 8.
Left 9 with a slightly bad direction, it ended up being an ok route but took some time figuring it out. Two tricky controls after crossing the road and I wasn't focused. AND going for 13 I ran fast 90 degrees wrong and had to climb a lot once I realized.
Not the type of last races before 25manna that I had wished for.
FR 10.169km
Got the first control, nice a calm. On the long leg to 2 I pulled way left but still wanted to stick with my plan so ran back to the right side of the line and hesitantly worked my way to the control. The way to 3 went perfect (although afterwards I see a good trail option to the right) but didn't have an attack so started running around in circles when I was close to the control. Got distracted by others pulling me off the line to 4 and it took me too long to correct. Then I had a good few controls 5-9, won the legs to 5 and 8.
Left 9 with a slightly bad direction, it ended up being an ok route but took some time figuring it out. Two tricky controls after crossing the road and I wasn't focused. AND going for 13 I ran fast 90 degrees wrong and had to climb a lot once I realized.
Not the type of last races before 25manna that I had wished for.
FR 10.169km
Saturday Sep 22, 2012 #
trail run 11:23 [1] 1.66 km (6:52 / km) +22m 6:27 / km
to start, very wet after all the rain we got yesterday
orienteering 51:30 [3] 3.8 km (13:33 / km) +115m 11:46 / km
15c
Talked to my aunt Anita right before start. I really value her advise and admire her as an athlete/orienteer/person. But those words about safely working my way towards the finish, one control at the time.. that I have time to take a few extra seconds to look at my compass.. quickly disappeared as I went into my stressed-running-fast-with-a-lack-of-focus-blur. Sigh!
On the positive side I felt strong and fast. It was a tough course both physical & technical.
FR 5.197km
On the positive side I felt strong and fast. It was a tough course both physical & technical.
FR 5.197km
run 6:47 [1] 1.12 km (6:05 / km) +17m 5:39 / km
cool down jog with Jonas Kjäll =)
Friday Sep 21, 2012 #
yoga 13:00 [1]
Thursday Sep 20, 2012 #
zumba 50:00 [3]
At the Ringhals gym(!) Really fun class!
Tuesday Sep 18, 2012 #
orienteering 45:20 [2] *** 5.6 km (8:06 / km) +138m 7:12 / km
18c
Nice course, mixing trail running with butterflies in detailed areas where you had to slow down. Went right by 8 dropped too far down, had a bad direction going in for 10 and also ran past 13.
FR 5.506km
FR 5.506km
Monday Sep 17, 2012 #
boxing 1:00:00 [3]
Boxing class at the Ringhals gym, I had forgotten how tough this is. We paired up with boxing gloves and pads for different exercises. Then some circuit strength training. Fun! My arms will be sore tomorrow.
Sunday Sep 16, 2012 #
orienteering 1:00:26 [2] *** 5.2 km (11:37 / km) +97m 10:38 / km
16c
I re-ran the course from Tuesday while the controls were still out. This time I used a thumb compass but realized it had a bubble and I think it acctually affected the direction. Cut some time in the beginning of the course. For example I took a different route to the 1st control, ran 2min faster on the long leg - better attack but also ran harder.
BUT had 5.5min longer time to the 14th control compared to Tuesday! Trouble with the compass but also I was by the boulder earlier just didn't see that the flag was on the ground.
Parked by the golf course and as I was heading out some golfers told me "That looks like exellent golf wear".
Still got the cough, so throat's a bit weezy while running.
FR 6.882km
BUT had 5.5min longer time to the 14th control compared to Tuesday! Trouble with the compass but also I was by the boulder earlier just didn't see that the flag was on the ground.
Parked by the golf course and as I was heading out some golfers told me "That looks like exellent golf wear".
Still got the cough, so throat's a bit weezy while running.
FR 6.882km
Saturday Sep 15, 2012 #
pilates (& yoga) 40:00 [2]
Friday Sep 14, 2012 #
trail run 19:28 [2] 4.06 km (4:48 / km) +55m 4:29 / km
Warm up at the Ringhals trails. Weather calmed down a bit, today we had what they said were leftovers from hurricane Isaac.
trail run 28:00 5.52 km (5:04 / km) +66m 4:47 / km
4 x 4min (3min)
trail run 8:18 [1] 1.67 km (4:59 / km)
Thursday Sep 13, 2012 #
bike 59:11 [2] 21.46 km (2:45 / km) +132m 2:41 / km
Test ride (after work), a less trafficated route to work and another one back home. First time riding the bike after disassembling it, bringing it on the plane and assembling it again - worked fine. Have to hike the (thin tired) bike on our gravel access road.
Not sure how much I will be commuting by bike this fall. Weather is almost always windy, heavy rain could just show up out of nowhere. And once I'm at work, shower at the gym, it's another 15min walk from the gates to my office.
Not sure how much I will be commuting by bike this fall. Weather is almost always windy, heavy rain could just show up out of nowhere. And once I'm at work, shower at the gym, it's another 15min walk from the gates to my office.
Note
Sent out an email about the idea of having a family team at Tjoget, a 20 people orienteering relay, next summer :)
Counting the ones that have been married into the family we are 27 orienteers!
Counting the ones that have been married into the family we are 27 orienteers!
Wednesday Sep 12, 2012 #
run 36:06 [2] 7.73 km (4:40 / km) +46m 4:32 / km
Run on Strandpromenaden before going to Kallbadhuset. Nice evening with a brisk wind, wavy sea. Love the feeling after sauna + salty baths: relaxed & refreshed.
Tuesday Sep 11, 2012 #
orienteering 50:32 [3] *** 5.2 km (9:43 / km) +84m 9:00 / km
16c
Amazing terrain, tough but absolutely beautiful.
FR 5.663km
FR 5.663km
Sunday Sep 9, 2012 #
run 8:41 [1] 1.34 km (6:28 / km) +35m 5:43 / km
warm up jog with Magnus & Lasse
orienteering 50:43 [3] 4.64 km (10:56 / km) +79m 10:04 / km
12c
District champ relay for Halland & Göteborg. Only 3 teams came to start in Halland's D21. Challenging terrain, technical & physical. I had a solid race, not clean but no huge mistakes. Thought I was doing ok when I saw Emma Andersson, Sävedalen & Malin Sand, IFK Gbg by the 6th control.. turns out they had big mistakes early in the race.
Takes some getting use to this stuff again. This area isn't far away, so I will definitely re-run this course at some point.
Löftan ended up taking a double winning both D21 & H21 :)
FR 6.287km
Takes some getting use to this stuff again. This area isn't far away, so I will definitely re-run this course at some point.
Löftan ended up taking a double winning both D21 & H21 :)
FR 6.287km
Saturday Sep 8, 2012 #
pilates (& some yoga) 30:00 [2]
run 37:32 [2] 6.94 km (5:24 / km) +133m 4:56 / km
Easy run ending with 5 x 30s pick-ups.
Thursday Sep 6, 2012 #
trail run 17:09 [1] 2.46 km (6:58 / km) +68m 6:07 / km
Warm up with my cousin Jossan at "slingan" in Veddige
trail run 10:00 1.87 km (5:21 / km) +54m 4:41 / km
Becky's pre-race weekend intervals. 5 x 90s (30s). We did these on and off trail.
trail run 28:50 4.11 km (7:01 / km) +42m 6:40 / km
5 x 30s (90s) on trail only, managed to get the steep uphill for two of the intervals. Then cool down jog.
It's district champ relay on Sunday, joint event for Halland & Göteborg. I'm running 1st leg.
It's district champ relay on Sunday, joint event for Halland & Göteborg. I'm running 1st leg.
Note
Signed the contract today, start work Monday :)
And my car passed re-inspection after the fix yesterday. They're picky at the annual safety inspections here which is a good thing, I think.
And my car passed re-inspection after the fix yesterday. They're picky at the annual safety inspections here which is a good thing, I think.
Wednesday Sep 5, 2012 #
run 7:28 [2] 1.25 km (5:58 / km) +47m 5:01 / km
My Volvo 240 needed a new "spider joint" so I took it to the mechanic and dug out a map from 1996 to go for a run while the job was done.
Jog to the start.
Jog to the start.
orienteering 1:01:24 [2] 5.98 km (10:16 / km) +113m 9:23 / km
8c
It was pretty crappy terrain, a lot of these woods had been cut down since 96.
run 7:23 [2] 1.48 km (5:00 / km) +18m 4:42 / km
From the last control back to the shop.
walk 43:27 [1] 2.87 km (15:08 / km) +87m 13:09 / km
Dog walk/trail maintenance. Windy out.
Tuesday Sep 4, 2012 #
orienteering 51:44 [2] 4.28 km (12:05 / km) +75m 11:07 / km
35c
Control-pick right outside Kungsbacka, training by IF Rigor. Our club and two other clubs take turn arranging Tuesday o-trainings. Map scale was 1:4000.
It was suppose to be run as a score-o, controls had points according to difficulty, it was mass start and time limit 30min, but I was having too much fun to quit after 30min. Lovely woods. Bouncy moss. Wasn't exactly a clean run but I had a good feeling and felt pretty strong and fast.
It was suppose to be run as a score-o, controls had points according to difficulty, it was mass start and time limit 30min, but I was having too much fun to quit after 30min. Lovely woods. Bouncy moss. Wasn't exactly a clean run but I had a good feeling and felt pretty strong and fast.
Monday Sep 3, 2012 #
run 48:00 [2] 8.82 km (5:26 / km) +62m 5:15 / km
Morning run in Århus. Anne-Louise showed me the way down to Havreballe Skov. Then I ran around on some random trails, got lost, but eventually found my way back.
Saturday Sep 1, 2012 #
walk 49:29 [1] 3.16 km (15:38 / km) +48m 14:32 / km
We went to look at the beautiful lighthouse Sletterhage Fyr on the tip of the peninsula. Then we went for a walk in Mols Bjerge, very nice area.
trail run 45:58 [3] 8.6 km (5:21 / km) +49m 5:12 / km
Run with Ole on the local mtb trail. Really cool, clean, windy, single track, up & down, through various terrain, had to stay focused. And had to work pretty hard, Ole is fast.