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Training Log Archive: Kat

In the 7 days ending Sep 18, 2007:

activity # timemileskm+m
  Running6 5:17:30 33.52(9:28) 53.95(5:53) 300
  Orienteering3 2:48:24 10.07(16:44) 16.2(10:24)
  Strength Training2 1:22:00
  Stretching5 29:00
  Total6 9:56:54 43.59 70.15 300
  [1-5]6 9:27:54

» now

Tuesday Sep 18, 2007 #

Running 11:54 [2] 1.32 mi (9:00 / mi)
shoes: Orange Adidas O-shoes 07

Running to the backbana and then a short loop on the trails.

Running 32:47 intensity: (16:23 @4) + (16:24 @5) 5.0 km (6:33 / km) +300m 5:03 / km
shoes: Orange Adidas O-shoes 07

Running the backbana, this time by myself. Splits were 14:36 out to the southern-most point, 18:11 back. Had to slow down a couple of times to figure out where to go and once went off the line slightly, possibly losing 5-10 seconds, but otherwise it went pretty well.

Running warm up/down 20:33 [2] 2.28 mi (9:01 / mi)
shoes: Orange Adidas O-shoes 07

Running back to the MIC, realizing half-way that Boris forgot the keys under a rock, and running back to get them...

Running 5:00 [2] 0.56 mi (9:00 / mi)
shoes: Orange Adidas O-shoes 07

Running to the start and from the finish.

Orienteering 1:19:00 intensity: (30:00 @2) + (49:00 @3) 7.6 km (10:24 / km)
shoes: Orange Adidas O-shoes 07

Pre-running the D21L course for this weekend's OK Linne national event in Lunsen. I had to stop at several of the controls (possible radio controls for the race) and call Andreas to make sure that there was reception. I also had to spend a bit of extra time at the control sites where there were no flags, just a small paper with the control number printed on it, to ensure that the number was correct. I was surprised at how good I felt. I managed to do a long course in Lunsen, as my second training of the day in a reasonable amount of time, without ever getting really lost, and also running at a relatively easy pace. There is no way I could have done this a year ago. Pretty cool. :)

Stretching 6:00 [0]

Monday Sep 17, 2007 #

Running 1:04:41 intensity: (50:00 @2) + (14:41 @3) 8.09 mi (8:00 / mi)
shoes: Orange Asics

Nice run in Stadsskogen with Boris, mostly on horse paths and small trails.

Strength Training (gym) 44:00 [1]

Went right after the run, which was around 6:30PM. Gym was crowded, so I couldn't do a couple of my usual exercises.

Stretching 5:00 [0]


I don't normally follow orienteering blogs, but I felt like reading some this evening. I was intrigued by a comment by Hanny about how it is supposedly better to limit the amount of time spent on orienteering practice because doing it too often trains bad habits and leads to staleness. Of course I completely disagree. I believe in focused practice. I believe that even with a sport as complicated as orienteering, it is possible to break down the whole into components, work on each one, put all of the skills together, and make it happen. I like the idea of a controlled, structured routine. I have used this approach in practically all of the main areas of my life and it works for me. I empathize with Thierry Gueorgiou completely. If orienteering were the single most important thing in my life, then I would do exactly what he does. I think Hanny has a lot of natural talent and this has gotten her high up on the results list, but if she wants to reach her potential, she should spend more time in the woods and less time on her other interests (cross country, mountain running, etc.).

Sunday Sep 16, 2007 #

Running warm up/down 11:00 [2] 1.22 mi (9:00 / mi)
shoes: Green VJ Integrators

Legs felt a bit stiff today. I forgot to do a cool-down run yesterday and didn't stretch either. I regret the laziness.

Orienteering 54:35 intensity: (30:00 @3) + (24:00 @4) + (35 @5) 5.1 km (10:42 / km)
shoes: Green VJ Integrators

EVENT: Sumpslitet, Sundbybergs IK
COURSE: D21, 5.1 km, 14 controls
MAP: Lovön, 1:15,000, 4m contours
TERRAIN: Same as yesterday, although a different part of the map.
MY RUN: Started off carefully, but still lost time on the first two controls. #1 was in a flat, vague spot and I did not feel comfortable with the 1:15 scale. #2 would only have been a 1-1.5 minute parallel error had I not misread the control code. I found the control, but even at a close distance, it seemed to read 138, because the middle 8 was faded. So I ran around in the area for five more minutes, relocating off several different features and coming back to the same control. Finally, I looked very closely and realized the control code had actually, at some point, been 188. Grr. After this, I had a good race technically. I had to hesitate on several legs, costing me some time, but I felt on top of the navigation.
RESULTS: 18th/30 in D21
ANALYSIS: ~3 minutes lost on #1, ~7 on #2, and a further ~2 in the control circle on #6. Plus some notable hesitation (30 seconds total) on #4, #7. Again, top 5 was doable with an excellent race, but unrealistic.
THOUGHTS: I know I can run just about as fast as Becka in the woods, so comparing our split times from the course today makes me realize just how much I have to slow down to navigate. I think I'm finally beginning to understand my limitations. Either I run fast (like I did yesterday) and make lots of small mistakes, or I run relatively safely (like I did today) and lose time by going slowly and hesitating to look at the map. Either way, I cannot possibly do better than several minutes behind the leaders, unless I have an exceptionally good day. I'm just not quick enough with the navigation yet. But, as with everything else, time and practice will help.

Running warm up/down 11:42 [2] 1.2 mi (9:45 / mi)
shoes: Green VJ Integrators

Cool-down run along a nice path through the woods.

Stretching 6:00 [0]

Saturday Sep 15, 2007 #

Running warm up/down 11:00 [2] 1.22 mi (9:00 / mi)
shoes: Green VJ Integrators

Orienteering 34:49 intensity: (24:00 @3) + (10:49 @4) 3.5 km (9:57 / km)
shoes: Green VJ Integrators

EVENT: Bromma-Vällingby SOK, middle distance
COURSE: D21, 3.5 km, 14 controls
MAP: Lovön, 1:10,000, 4m contours
TERRAIN: Very technical Stockholm terrain, with fast running (for Sweden, anyway) and pretty good visibility. Hills sort of gradual rather than distinct blobs, which caused quite a few people to go off their bearings...
MY RUN: My legs felt very fresh after taking it easy the last few days and I enjoyed running through these woods so much. I felt like I could run over just about anything. So physically I felt great. Technically, I felt like I was all over the place, although my big mistakes were actually only 1:30, 1:30, 1:30, and 1:45. I was really trying not to run too fast, but when I have so much energy, even running at what feels like an easy pace is too fast for my navigation skills. I suppose this is why I run my better races when I am tired...
RESULTS: 26th out of 58 in D21
ANALYSIS: 6:15 lost due to my four big mistakes, another 2 minutes in total lost to hesitation (slowing/stopping to read the map, especially when the terrain wasn't what I expected). With a fast and clean run, top 5 was doable. But of course this is unrealistic for me. I can run that fast, but I certainly can't navigate at that speed!
THOUGHTS: This race was too short. Just as I had finally gotten used to the map and the terrain, the course ended. Grrr.

Friday Sep 14, 2007 #

(rest day)

Thursday Sep 13, 2007 #

Running (trail/gravel) 1:29:13 [2] 13.0 km (6:52 / km)
shoes: Brooks 07

A shortish long run on the gravel road to Eriksberg, over Kung Björn's hill, along small paths (some very overgrown and indistinct) in Nåsten, then back home. I kept the pace easy because my legs are fairly tired.

Strength Training (gym) 38:00 [1]

Everything except upper legs and triceps.

Stretching 6:00 [0]

Wednesday Sep 12, 2007 #

Running 59:40 intensity: (30:00 @1) + (29:40 @2) 6.45 mi (9:15 / mi)
shoes: Orange Asics

An easy run in Stadsskogen, alone. It was nice to be out by myself.

Stretching 6:00 [0]

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