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Training Log Archive: bubo

In the 7 days ending Jul 26, 2015:

activity # timemileskm+m
  Bike7 3:37:18 35.02(6:12) 56.37(3:51) 218
  Orienteering2 1:23:00 4.21(19:43) 6.78(12:15) 15320 /22c90%
  Trail running2 46:26 2.92(15:54) 4.7(9:53) 129
  Total9 5:46:44 42.16(8:14) 67.84(5:07) 50020 /22c90%

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MoTuWeThFrSaSu

Sunday Jul 26, 2015 #

12 PM

Bike 1:03:24 intensity: (26:26 @1) + (29:20 @2) + (7:38 @3) 17.96 km (3:32 / km) +180m 3:22 / km
ahr:99 max:131

Easy bike ride in Ludvika: Harnäs-Gröna vägen-Räfsnäs-Hagge-Hagen...

Managed to get out in the only hour or two when it was not raining.
The morning rain had stopped and the rest of the day looked promising - right after I came back the heavy rain started again though and kept on for the rest of the day.

Thursday Jul 23, 2015 #

9 AM

Bike 30:00 [2] 8.0 km (3:45 / km)

To the same Arena as yesterday for Day 4
11 AM

Trail running warm up/down 20:04 intensity: (5:05 @1) + (9:07 @2) + (5:42 @3) + (10 @4) 1.96 km (10:14 / km) +54m 9:00 / km
ahr:110 max:134

Same approach to the warmup today as yesterday. Alternating jog/walk for 400 m each with the final being a jog. More paved roads today but I tried to keep to the grassy sides whenever possible.

Orienteering race 45:22 intensity: (1:19 @1) + (36:03 @2) + (6:46 @3) + (1:14 @4) *** 3.37 km (13:27 / km) +69m 12:12 / km
ahr:113 max:137 spiked:10/12c shoes: Icebugs 2014

Open 7 at O-ringen, Day 4
Did not get off to the best start on todays course - I sprained my right ankle at the starting point, after 140 m! Running after that was at best slow but mostly non-existent.

Completed the course at a slow pace where I tried to at least jog but didn´t really succeed except for the last bit from the second last control into the finish. A couple mistakes today - nothing major - that may have cost a minute or two considering how slow I was moving.

I had a close battle with Ingela K - she had started a little behind me - we kept seeing each other at almost every control until the end when I got away but she eventually beat me by a few seconds...
2 PM

Bike 30:00 [2] 8.0 km (3:45 / km)

Back to the camp-site after the race.

Wednesday Jul 22, 2015 #

10 AM

Bike 32:00 [2] 8.0 km (4:00 / km)

From the camp site to the Arena for Day 3.
Information in the program said it was around 5km by bike but in reality it was closer to 8.5!
12 PM

Trail running warm up/down 26:22 intensity: (9:43 @1) + (4:47 @2) + (7:28 @3) + (4:24 @4) 2.74 km (9:38 / km) +75m 8:28 / km
ahr:113 max:149 shoes: Icebugs 2014

To the start - a mix of alternating jog for 6-7 minutes and walk for 6-7 minutes. First real try to run in over 7 weeks so I wanted to take it easy and make sure everything felt OK (which it didn´t...). Felt some pain when I slowly started jogging but it settled at a tolerable level.
Too much walking around at the camp-site and then standing at the Town Square in Borås for the Elite Sprint later last night was to tiring for my knee apparently.

Orienteering race 37:38 intensity: (8 @1) + (8:06 @2) + (12:35 @3) + (16:04 @4) + (45 @5) *** 3.4 km (11:04 / km) +84m 9:51 / km
ahr:130 max:154 spiked:10/10c shoes: Icebugs 2014

Open 7 at O-ringen, Day 3
A decent race with no technical problems but very slow and uncertain running without real flow. Not too surprising though and over all a pleasant way to get back into the forest.
3 PM

Bike 31:54 [2] 8.41 km (3:48 / km) +38m 3:43 / km

Back to O-ringentorget for lunch so a bit longer than in the morning.
6 PM

Bike 15:00 [1] 3.0 km (5:00 / km)

7 PM

Note

A nice gathering for barbeque with most of the US orienteers and some Canadians at O-ringen. More biking to get there and then later back to the camp in the dark.
11 PM

Bike 15:00 [1] 3.0 km (5:00 / km)

Tuesday Jul 21, 2015 #

Note

Quite handy to arrive at O-ringen on the rest day...
I had some vague plans to try an open course at the MTBO, but logistics (no map board) and the rainy weather kept me from going. Bought a map board at the O-ringen sports store once they opened though...
A lot of walking around the camp site and the O-ringen square made for a tired knee in the end...
Biked down to the Borås City centre to watch the elite sprint in the evening.

Monday Jul 20, 2015 #

Note

Travel day. Late decision to go to O-ringen for a few days so I packed the car and started driving from Ludvika late afternoon after leaving Birgit there. Arrived in Borås while it was still light enough to pitch my tent in a spot next to Kennet O.

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