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Training Log Archive: BorisGr

In the 7 days ending Nov 14, 2007:

activity # timemileskm+m
  Orienteering5 6:51:11 31.14(13:12) 50.12(8:12)84 /109c77%
  Running6 4:40:10 30.41(9:13) 48.94(5:43) 300
  Total6 11:31:21 61.55(11:14) 99.06(6:59) 30084 /109c77%

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Wednesday Nov 14, 2007 #

Running 36:38 [2] 4.58 mi (8:00 / mi)
shoes: VJ Falcons-Fall '07

Running to the start of backbana and back (twice, since I forgot my office keys at the start for the second time this year), plus warming up with Lasso and co.

Running 29:56 [3] 5.0 km (5:59 / km) +300m 4:36 / km
shoes: VJ Falcons-Fall '07

Backbana at steady pace. Ran slower than Lasso and faster than Björn and his co-workers, so ended up running alone. A couple of centimeters of snow mixed with mud on the ground. Pretty slippery, but not too bad. Once again felt nauseous most of the morning. Is it possible to become acutely lactose intolerant overnight?

Running 5:00 [2] 0.56 mi (9:00 / mi)
shoes: 2007 VJ Falcons

Running to the start of the night-O.

Orienteering race 42:52 [3] *** 5.1 km (8:24 / km)
spiked:11/15c shoes: 2007 VJ Falcons

Wednesday Night-O.
Did the middle course tonight and got to try out Lasso's Betty headlamp , since he was too tired to race tonight. It was incredible! Such a huge difference compared with a regular lamp. Not surprisingly, I also did my best night orienteering so far this year, actually running in control most of the time, though still making a few mistakes, none of them too big. Ended up second on the middle course, 20 seconds behind Sofie:

Tuesday Nov 13, 2007 #

Running 2:03:31 [2] 20.0 km (6:11 / km)
shoes: Asics 2007

Running to the clubhouse, then a long street-O on the South Uppsala map with Michele, who was visiting for a bit, and partway with Patrick. Then running back home in anticipation of the fine feast of fresh pasta that Michele cooked up for us, followed by home-made merengues and mirto, the yummy Sardinian liquor. A fine evening!

Monday Nov 12, 2007 #

Orienteering 34:59 [2] **** 3.89 km (9:00 / km)
spiked:7/9c shoes: VJ Falcons-Fall '07

Last day of our mini-camp in Karlstad. This training consisted of four different sections on the map around Sisu Forshaga's clubhouse. The first one was a course that had all the legs go through green areas, with the idea of keeping a straight line and maintaining map contact through the green. It went pretty well for me - I made two small mistakes, both of them in the white.

Orienteering 17:12 [2] *** 2.0 km (8:36 / km)
spiked:2/6c shoes: VJ Falcons-Fall '07

The second section was a compass course. The control circles were blacked out, meaning that we needed to hit the center of the circle right on to find the control. In reality, the flags were hanging a bit high, so they were usually pretty easy to spot. Still, it was a good technique exercise, which clearly exposed one of my weaknesses: running on a bearing through featureless terrain.

Orienteering 14:36 [4] *** 2.0 km (7:18 / km)
spiked:9/11c shoes: VJ Falcons-Fall '07

The third part of the session was middle distance / sprint training, with a lot of short legs and lots of changes of direction. The goal here was to know how you will leave the control as you are approaching it, and just being smooth and confident through the controls. This went pretty well, though I was rather tired pushing through the deep moss/blueberry towards the end. Really fun exercise, though!

Orienteering 26:20 [2] ***** 2.4 km (10:58 / km)
spiked:7/8c shoes: VJ Falcons-Fall '07

After a fifteen minute break, I went out on the last exercise, a short course through some of the same tough terrain we ran in on Friday. Hilly, rough ground, deep moss, and lots of cliffs and contour features. Very, very cool. Moved pretty slowly, but navigated reasonably well, including nailing a hard downhill control towards the end - the kind I'd been screwing up all week-end.
A great way to finish off a really good camp. Thanks Tom and the rest of the Hollowells for putting this together!

Running 10:00 [2] 1.25 mi (8:00 / mi)
shoes: VJ Falcons-Fall '07

Running to the start of the last exercise and back from the finish.

Sunday Nov 11, 2007 #

Running 25:00 [2] 2.78 mi (9:00 / mi)
shoes: VJ Falcons-Fall '07

Warm-up and cool-down

Orienteering race 40:44 [4] *** 5.2 km (7:50 / km)
spiked:17/20c shoes: VJ Falcons-Fall '07

OK Tyr's middle distance competition on Sörmon Södra. Technical terrain combined with soft ground, which made for tough running. A number of legs that went either across a plateau and down to a feature on the slope or along a slope with lots of detail. Most of the legs like that went well, but I made my big mistake on a control in a really vague area, where the map didn't make much sense to me even after I found the control. Lost about 4:30 wandering around and trying to relocate unsuccessfully.
Stomach felt really weird again today, though no puking this time. Steven Hale won in 32-something.


Went bowling instead of doing a second training tonight. Tom and Tone kicked our butts.

Saturday Nov 10, 2007 #

Running 8:00 [2] 0.89 mi (9:00 / mi)
shoes: VJ Falcons-Fall '07

Running to the start with Patrick.

Orienteering race 2:36:58 [3] *** 20.4 km (7:42 / km)
spiked:17/24c shoes: VJ Falcons-Fall '07

OK Tyr Open Ultralong Champs.
Felt right from the first steps that this would be a tough day. My stomach felt awful, probably because of eating too much for breakfast too close to the start. Thought about quitting halfway through the first loop, but decided to hang on. Had a couple of quick puke stops along the way, but managed to get around the course. Ran and orienteered really poorly, and my time was snail-pace, 30 minutes behind the winner!
There were two positives, however: my best splits were all in the last few legs of the course, and I was running around 6 min/km for the last 5km or so, after slogging at 8 min/km most of the way. I guess I started feeling a bit better.
It was the other positive, however, that made the whole ordeal worth it: on the way to #6, I saw a huge moose charge full-speed through the marsh, onto the trail, down the trail for a few steps, and then off into the woods again, probably spiking the control. Those things can really move!!

Friday Nov 9, 2007 #

Running 19:05 [2] 2.12 mi (9:00 / mi)
shoes: VJ Falcons-Fall '07


Orienteering 51:30 [2] **** 4.8 km (10:44 / km)
spiked:14/16c shoes: VJ Falcons-Fall '07

Training camp in Karlstad.
Running a course on the map from the 2003 Middle-SM. Freezing rain turning into snow, about 2C. Nice to be back in Sweden. On the bright side, the terrain was awesome - pretty open, but tough forest, with soft footing and lots of contours and cliffs. Excellent training.

Running 23:00 [2] 2.71 mi (8:30 / mi)
shoes: 2007 model Falcons

Jogging from Tom Hollowell's house to the start and back with Patrick.

Orienteering 26:00 [4] 4.33 km (6:00 / km)
shoes: 2007 model Falcons

Training camp in Karlstad.
Tennis-OL with Patrick. We ran little courses of 3 controls a piece in fast, open, vague terrain, taking turns starting first with a 15 second interval. Rested 30 seconds after each mini-course. Nice training, though a few of the controls were missing and it was getting dark towards the end. We ran pretty fast. Either Patrick has gotten faster through terrain since last summer, or I've gotten slower. Probably the former.

Thursday Nov 8, 2007 #

(rest day)

Got the new Orienteering Today in the mail! It's alive!!

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