Training Log Archive: roarIn the 7 days ending May 13, 2017:
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Saturday May 13, 2017 #
Note
Estonia WOC selection
8 AM
Note
rhr:45 slept:9.0
12 PM
Running (road) 11:24 1.78 km (6:24 / km) +20m 6:03 / km
ahr:67 max:156 shoes: Inov8 ORoc 2017
Jog to the start. Not much time for a whole lot else but did 2 strides.
Feeling pretty good and ready for some racing.
Feeling pretty good and ready for some racing.
Orienteering race 49:14 **** 6.6 km (7:28 / km) +127m 6:49 / km
ahr:167 max:175 spiked:18/19c shoes: Inov8 ORoc 2017
WOC Selection Races - Middle 6.1 km - Voorepalu
Another technically sound race but just not enough legs. Caught Niall 2 minutes at 3, but Conor was basically on us at that point too. Pushed hard for as long as I could and did ok until about 9. Was still in sight on Conor on 11 but missed it with like 10s and never saw him again. Suffered around the last loop and Nick passed me going to 15. By the end I was done.
Another technically sound race but just not enough legs. Caught Niall 2 minutes at 3, but Conor was basically on us at that point too. Pushed hard for as long as I could and did ok until about 9. Was still in sight on Conor on 11 but missed it with like 10s and never saw him again. Suffered around the last loop and Nick passed me going to 15. By the end I was done.
Friday May 12, 2017 #
Event: WOC 2017 test races
8 AM
Note
rhr:46 slept:9.0 (rest day)
That was better
12 PM
Running (road) 19:50 2.43 km (8:10 / km) +56m 7:20 / km
ahr:132 max:162 shoes: Asics Hyper Speed 6 2016
A suuuuuper easy run just to move the legs and explore Otepää a bit. Went to look at the bit circular building. It was a hotel, not as interesting as I had hoped. then went up the hill. That was serious enough and there was a ruin on the top. Finally back via the biathlon stadium for a look. Felt nice. Ready for tomorrow.
Thursday May 11, 2017 #
8 AM
Note
rhr:42 slept:6.0
So my travels continued last night to be rather mixed. Met the Finnish team in Helsinki so asked them for a lift instead of Conor and ColmM and having to come pick me up pretty late. Then the flight was delayed an hour so it seemed I had made a top call.
On the other end the Finns were trying to get their cars there was a hitch. Due to our flight being late the company had to decided to cancel to reservation and go home early! So then I had to ring ColmM and he kindly came and picked me up, getting to the accom at 1am. The Finns hade various solutions. A minibus came, some guy got a lift to the city and the rest got a lift with the friendly Hertz guy who they weren't renting from.
On the other end the Finns were trying to get their cars there was a hitch. Due to our flight being late the company had to decided to cancel to reservation and go home early! So then I had to ring ColmM and he kindly came and picked me up, getting to the accom at 1am. The Finns hade various solutions. A minibus came, some guy got a lift to the city and the rest got a lift with the friendly Hertz guy who they weren't renting from.
10 AM
O-training 35:26 **** 4.81 km (7:22 / km) +78m 6:49 / km
ahr:118 max:165 spiked:14/15c shoes: Inov8 ORoc 2017
Started out feeling ok but rapidly descended into feeling really awful. Orienteering was good, nice big features but at one point I stopped to tie my laces and my legs were kind of shaking. Guess the day of traveling and poor sleep got to me.
Forest was nice in the white, super runnable. Hashed areas were ok, basically lots of small branchy bushes. Green was slower but ok. Optimizing lines is quite important.
Forest was nice in the white, super runnable. Hashed areas were ok, basically lots of small branchy bushes. Green was slower but ok. Optimizing lines is quite important.
4 PM
Note
slept:1.0
Took a nap after lunch. It was great.
5 PM
O-training 26:26 **** 3.15 km (8:23 / km) +59m 7:40 / km
ahr:137 max:159 spiked:7/9c shoes: Inov8 ORoc 2017
Training 2. It's days like these I notice the difference between the pros and the plebs like me. Having the ability the rest during the day and just relax really got me back to where I wanted to be. Was very turn as to whether I should do it or not.
Picked the 2.9k course and just cruised around easy. Another nice forest. Control flow important here as the lines are so good. The speed will be high and the features are big but need to stay on top of the map contact.
Picked the 2.9k course and just cruised around easy. Another nice forest. Control flow important here as the lines are so good. The speed will be high and the features are big but need to stay on top of the map contact.
Wednesday May 10, 2017 #
8 AM
Note
rhr:45 slept:8.0 (rest day)
Legs a bit tired after yesterday actually.
4 PM
Running (road) 10:00 [1] 1.0 km (10:00 / km)
Almost didn't make it Estonia. Two flights to Helsinki at the exact same time from gates at the opposite ends of Arlanda and I went to the wrong one. Had to leave and go back through security on the new terminal which meant i had to drink another 600ml of water after just downing it before the first security. Bit sweaty for the flight.
Tuesday May 9, 2017 #
6 PM
O-training 44:13 **** 5.69 km (7:46 / km) +13m 7:41 / km
ahr:148 max:173 spiked:13/13c shoes: Inov8 ORoc 2017
O-intervals in Nåsten
Felt ok on number 1. Suffered through 2. Took 3 handy and joined back up with the group starting 6. Felt good doing that.
Felt ok on number 1. Suffered through 2. Took 3 handy and joined back up with the group starting 6. Felt good doing that.
Running (road) 16:22 2.51 km (6:32 / km) +40m 6:03 / km
ahr:131 max:159 shoes: Inov8 ORoc 2017
Albin Said the warm up would be 2k. He lied and this doesn't include the strides. Lovely sunny evening meant it was impossible to see going west and also bitterly cold.
7 PM
Running (road) 19:48 2.62 km (7:34 / km) +30m 7:09 / km
ahr:125 max:143 shoes: Inov8 ORoc 2017
Jog back to KG. Going east was very pleasant though it took until we were out of the forest for my hands to warm up.
Monday May 8, 2017 #
8 AM
Note
rhr:51 slept:7.5
Weekly plan - get ready for Estonia
Monday - Easy + drills + gympa
Tuesday - O-intervals in Nåsten
Wednesday - rest, working in the morning and going to Estonia in the afternoon
Thursday - have 2 maps to train on. Will take the morning one mostly easy but with an approx 5 min pick up to have a feel for moving fast in the forest. The afternoon will be easy. Just to improve map feel.
Friday - rest, possibly a very easy 20 min jog
Saturday - Selection race middle
Sunday - Selection race long
Monday - Easy + drills + gympa
Tuesday - O-intervals in Nåsten
Wednesday - rest, working in the morning and going to Estonia in the afternoon
Thursday - have 2 maps to train on. Will take the morning one mostly easy but with an approx 5 min pick up to have a feel for moving fast in the forest. The afternoon will be easy. Just to improve map feel.
Friday - rest, possibly a very easy 20 min jog
Saturday - Selection race middle
Sunday - Selection race long
6 PM
Strength 32:02
ahr:102 max:121 shoes: Addidas indoor
Gympa. Felt good. Back planks really focus on that particular part of my upper hamstring that has been sore. Probably good to strengthen it up a bit. I wasn't wearing a HRM so I don't know who's data that is.
Running (road) 19:28 2.3 km (8:27 / km) +14m 8:12 / km
ahr:139 max:173 shoes: Asics Hyper Speed 6 2016
Before gympa easy run and drills. Cold out today and windy even though the sun was shining. Nice little run for the legs
Sunday May 7, 2017 #
10 AM
Running (road) warm up/down 15:01 1.65 km (9:05 / km) +7m 8:53 / km
ahr:92 max:145 shoes: Inov8 ORoc 2017
Warm up to the start including some toilet stop. Felt alright but fairly relaxed about today. was up very early and a long time in the arena, much more than was necessary but with the sunny morning not an issue really. also meant I got a vacancy place in H21.
11 AM
Orienteering race 37:31 **** 5.08 km (7:23 / km) +61m 6:58 / km
ahr:159 max:181 spiked:12/16c shoes: Inov8 ORoc 2017
Roslagshelg medel, pretty short one at that! 4.4km
LiveLox
Started well for 1 and 2 but lost the head on 3. Lost focus on the compass and wobbled around, not doing anything definitively. Same issue on 4 and probably lost nearly 1:30 mins between the two legs. After that I got myself back in the right mindset and straightened up with much better orienteering. There wasn't much to give from the legs though so I wasn't going super fast. 4 minute man caught me going to 8 and I kind of hung on as far as 10 as he missed 9. 2 minute man caught me when I missed 11 a little and was really unsure which hill I was running towards for 12. Wasn't that confident in my compass direction. He promptly ran away up to 13. I finished ok, apart from a small hesitation on 15.
Need to focus on the plan and know what the plan is. 3 & 4 were both caused by being unsure of the approach leaving the previous control and thus not executing the route choice well. In the grand scheme of things
LiveLox
Started well for 1 and 2 but lost the head on 3. Lost focus on the compass and wobbled around, not doing anything definitively. Same issue on 4 and probably lost nearly 1:30 mins between the two legs. After that I got myself back in the right mindset and straightened up with much better orienteering. There wasn't much to give from the legs though so I wasn't going super fast. 4 minute man caught me going to 8 and I kind of hung on as far as 10 as he missed 9. 2 minute man caught me when I missed 11 a little and was really unsure which hill I was running towards for 12. Wasn't that confident in my compass direction. He promptly ran away up to 13. I finished ok, apart from a small hesitation on 15.
Need to focus on the plan and know what the plan is. 3 & 4 were both caused by being unsure of the approach leaving the previous control and thus not executing the route choice well. In the grand scheme of things
Running (road) 12:47 1.76 km (7:17 / km) +31m 6:41 / km
ahr:114 max:129 shoes: Asics Hyper Speed 6 2016
Did a lap of the car park with Albin and then we met Rassmus so we did a lap in the opposite direction.
11 PM
Note
I spent the afternoon/evening writing some tasty scripts to trawl Eventor and Winsplits so now I can get all the entered people's SI cards and an xml of the splits and combine them. The result is splits and race analysis right here on Attackpoint. I did have to delete the entry on the day people. People with double barreled names like "Erik" "Ivarsson Sandberg" were a bit of a nightmare. I sorted him out but then I came across "Lars Håkan" "Sandvik". I just deleted him until another day. Vacancy people like myself also aren't handled very well (as in not at all)
My understanding is there is a database in Sweded somewhere of people's SI card so might look at using that in the future but for now this works.
My understanding is there is a database in Sweded somewhere of people's SI card so might look at using that in the future but for now this works.