Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: VJ Twister
Preparation for the beast of a day to follow. Per had invited Kyle and I to train with 2 top Swedes, we jumped at the chance.
Orienteering (Vintercupen 1 rerun) 1:03:32 [5] *** 6.4 km (9:56 / km)
spiked:10/10c shoes: VJ Twister
Reran the course from last Thursday. Cut roughly 20 min off the time due to the light, better runability due to the rapidly melting snow and learned knowledge from the last run.
Had a slightly different gaffle this time and took a few alternative routes to keep me on my toes. Had hoped I'd be abit faster, but generally happy with the run.
Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: VJ Twister
After lunch (yum yum) we played "Pairs" with photos of orienteering sites. Wille & I won. Oh yeah. We then used the pictures to attempt to complete a Photo-O challenge. Don't know how successful we were as the competition isn't finished until February.
We then changed and jogged to the start site to start an orienteering technique course.
Orienteering (Linear technique) 1:00:00 [2] ****
shoes: VJ Twister
Using a map with all tracks and green vegetation removed we were to keep to a line marked on the map which wiggled every which way but loose.
I was awful at this. So I had to take it really slowly, and only do about half the course. The course was a whopper though, so it would have taken me over 2 hours!
I must try this again sometime. Tough tough tough.
Running warm up/down (Leksands OK) 14:30 [2] 2.2 km (6:35 / km)
shoes: Saucony Grid Fusion
Later joined the club for "Hot Tuesday" intervals. We jogged to the river like on 9th Dec.
Running intervals (Leksands OK) 37:00 [5]
shoes: Saucony Grid Fusion
Intervals of 321 min/ 1 min rest x 3.
Had thought we were doing 4, but instead we then did intervals up nearby steps.
321 steps/ jog down x 2.
I felt surprisingly good in the running. I felt that the training over Christmas had really paid off even though I was tired from earlier. However, the steps were killer. I felt the lactate then! Though the 3 steps one was a bit pointless as I was too small to make it worthwhile.
Running warm up/down (Leksands OK) 16:00 [2] 2.6 km (6:09 / km)
shoes: Saucony Grid Fusion
Enjoyable jog back to food and cleanliness!