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Training Log Archive: bigE

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Orienteering	21	22:23:44	94.63		152.3		550
Running	11	4:46:00	27.22	(10:31)	43.8	(6:32)	240
Core	4	1:40:00
Strength	3	1:00:00
Total	27	29:49:44	121.85		196.1		790

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Saturday May 31, 2014 #

Event: WOC 2014 Selection Races / 3 Days of Trenches

10 AM

Running warm up/down 15:00 ** 1.8 km (8:20 / km)
shoes: Asics Hyperspeed 4

5 PM

Orienteering (Sprint) 19:20 [3] **** 4.5 km (4:18 / km)
shoes: Asics Hyperspeed 4

Decent sprint race. Devils in the details. Happy with my RC's. Execution is an issue here. More Sprinting required!

Friday May 30, 2014 #

11 AM

Orienteering 40:00 ***** 4.5 km (8:53 / km)
shoes: Inov-8 X Talons

Warmed up with a line-O then back down the hill with some middlesque legs. First training I felt properly comfortable. S'good.

3 PM

Orienteering 1:20:00 ***** 8.5 km (9:25 / km)
shoes: Inov-8 X Talons New

More line-O and worked on my planning. Need to look up more, clean up some rough edges. Overall a good day today, new map really clicked.

Thursday May 29, 2014 #

11 AM

Orienteering long

Route choice training.

5 PM

Orienteering 1:15:00 ***** 7.5 km (10:00 / km)
shoes: Inov-8 X Talons New

Control taking exercise in Middle relevant terrain. Map was a bit old fashioned but the terrain is brilliant.

Wednesday May 28, 2014 #

12 PM

Orienteering 1:00:00 **** 8.5 km (7:04 / km)
shoes: Inov-8 X Talons New

First contact. Went slow.

3 PM

Orienteering 50:00 **** 5.0 km (10:00 / km)
shoes: Inov-8 X Talons New

Detailed control taking exercise in Middle terrain. Mostly side hilling. Map was a bit old, made the exercise a bit frustrating. Spending too much time with my nose buried in the map.

Tuesday May 27, 2014 #

Orienteering 30:00 [1] ****
shoes: Asics Hyperspeed 4

Monday May 26, 2014 #

Core 25:00 [3]

Strength 25:00 [3]

Sunday May 25, 2014 #

Orienteering long 1:46:13 ***** 7.4 km (14:21 / km) +250m 12:17 / km
shoes: Inov-8 X Talons New

Turns out they weren't joking around when they said it was going to be difficult. One of those maps where there's so much detail on the ground you really have to watch out and stick to the big things. Generally the course was a success all though I had massive time loss on some of the long legs. That had more to do with route choice selection and unusually I had some problems with execution. Normally if I've taken the time to plan out the leg correctly it's a slam dunk. Not on Arith... Splits

Running warm up/down 18:00 2.0 km (9:00 / km)
shoes: Inov-8 X Talons New

Saturday May 24, 2014 #

Running warm up/down 15:00 *** 1.5 km (10:00 / km) +40m 8:49 / km
shoes: Inov-8 Oroc

Orienteering 1:20:00 ***** 4.5 km (17:47 / km) +300m 13:20 / km
shoes: Inov-8 Oroc

Warmup club Middle to help prepare for the Long tomorrow. Rough start but found out the map was a little sketchy in the sections where I choked. Learned some valuable lessons that will deffinately help. I feel tentatively excited. Some say Arith is the most difficult map in all France! We shall see. QuickRoute

Friday May 23, 2014 #

Strength 20:00 [3]

Core 20:00 [3]

Running 1:10:00 12.5 km (5:36 / km) +200m 5:11 / km
shoes: Asics Gel New

Easy run with Em and Nico up the local training hill to catch some views of the city! Just another typical day in France...

Wednesday May 21, 2014 #

Orienteering 1:30:00 **** 8.0 km (11:15 / km)
shoes: Inov-8 X Talons New

Super blustery today but that just made traversing the side of the Pilas mountains that much more fun. Some intense orienteering... we did everything! Contours only, sidehills, long leg, cloud, corridor, donut, vegetation and ended with control picking. Every once in a while you'd come across a nice view of the French countryside stretching away far below. Stopped a few times usuall until a gust of wind would show up and blow nearly blow me over! Fun day.

Tuesday May 20, 2014 #

Orienteering 1:10:00 *** 9.0 km (7:47 / km)
shoes: Inov-8 X Talons New

Easy club training. Ran a sans-boussole exercise that was really tricky but extremely effective.

Monday May 19, 2014 #

Core 45:00 [3]

Killer core and strength training with Em. Going to feel this one for the next couple days.

Strength 15:00 [3]

Sunday May 18, 2014 #

Orienteering warm up/down 1:15:00 *** 9.5 km (7:54 / km)
shoes: Inov-8 Oroc

French University Champs Long

Running 16:00 ** 2.0 km (8:00 / km)
shoes: Inov-8 Oroc

Saturday May 17, 2014 #

Running warm up/down 25:00 4.0 km (6:15 / km)
shoes: Inov-8 X Talons New

Orienteering 18:00 *** 3.7 km (4:52 / km)
shoes: Inov-8 X Talons New

Ran the French University Champs Sprint Relay course. Had to keep a low profile since I'm not technically French... Fun watching Emily run.

Friday May 16, 2014 #

Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Asics Gel New

Successfully transitioned from Stockholm to Saint-Étienne! Few, that was one of the more complicated commutes I've had to solo.

Core 10:00 [3]

Monday May 12, 2014 #

Orienteering 55:00 ** 6.5 km (8:28 / km)
shoes: Inov-8 X Talons New

Nice recovery run with the Sundbyberg juniors. Forest was just 2km from the Stockholm city center. This will be my last training in Sweden :'-( It's been amazing. Really enjoyed my time with Sundbyberg. They've been extraordinarily generous and helpful.

Sunday May 11, 2014 #

Orienteering 41:08 **** 5.4 km (7:37 / km)
shoes: Inov-8 X Talons New

A better race then yesterday but still lots of room for improvement. Was frustrated with all the silly mistakes that I made but realized a few things.

First I've been letting myself get intimidated by all this international competition. I need to relax and let myself orienteer. The second is 3/4 of my big mistakes this time happened right after a big climb. I get to the top of the hill and with my head spinning cook up some sub inferior strategy that leads me to disaster. Better planning is the key! I can already hear Toni's voice. Good news is there was some really good flow today. Winsplits

In total I had some 4 minutes of error. That's being picky but it's true. A clean run puts me one minute behind Rasmus, just inside the top ten. I know I can do it. Thankfully I've got another weekend of races coming up! Keep working out the kinks...

Running warm up/down 15:00 [1] ** 2.0 km (7:30 / km)
shoes: Inov-8 X Talons New

Saturday May 10, 2014 #

10 AM

Orienteering 1:40:00 ***** 11.6 km (8:37 / km)
shoes: Inov-8 Oroc

Top notch orienteering but a somewhat lackluster performance on my part. No big errors but a couple silly mistakes. Mostly side hill related. Also the old tank's a little low on gas. Moving my 25kg of gear across Stockholm didn't help but the Swedish training regime is relentless! See if I can muster a bit more energy for tomorrows middle distance.

Running 17:00 [1] 2.5 km (6:48 / km)
shoes: Inov-8 Oroc

Long jog to the start!

Thursday May 8, 2014 #

Orienteering 1:24:00 ***** 10.5 km (8:00 / km)
shoes: Inov-8 X Talons New

Some intense orienteering in a burned out section of Swedish forest. Turns out the orienteering challenge was almost identical to the Barrens except without the uncrossable swamps. Easier to get from A to B but way scarier if you loose contact. Which I thankfully never did for any extended period of time.

Really pleased with this training, steadily building up my confidence in these ever challenging Scandinavian forests. Really looking forward to the races on the weekend.

Wednesday May 7, 2014 #

7 PM

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Asics Hyperspeed 4

Orienteering (Sprint) 20:05 [3] *** 2.9 km (6:56 / km)
shoes: Asics Hyperspeed 4

Fun little sprint in a random neighborhood of Stockholm. Made a critical error after letting myself get pulled down an incorrect route choice by two guys in front of me. Thankfully learned from my mistake and had a quite clean second half. For some reason I subconciously expect all Swedes to be good orienteerers and usually make the correct route choices on course. Turns out they make mistakes too. Just the training I need, repetitively forcing myself to make my own decision around other runners. Getting easier and easier as I am learning to trust myself. Certainly payed off today! Winsplits

Tuesday May 6, 2014 #

Running intervals 40:00 6.5 km (6:09 / km)
shoes: Asics Hyperspeed 4

Another light interval session, this time just running with the club. 2x6x70sec 20sec rec. then 7x20sec sprint 20 sec rec.

Monday May 5, 2014 #

Orienteering intervals (Sprint) 55:00 *** 7.5 km (7:20 / km)
shoes: Asics Hyperspeed 4

Easy but still challenging sprint intervals with the Sundbyberg juniors. One of the 14 year olds actually managed to beat me on one of them all though he had already done the interval before in the other direction. Humbling...

Sunday May 4, 2014 #

7 AM

Orienteering 1:59:58 **** 15.3 km (7:50 / km)
shoes: Inov-8 X Talons New

Running for Stefan's old club Sundbyberg IK. What an insane event! Sleeping overnight in a tent during the frigid Swedish spring, surrounded by my own team mates in a never ending arena atmosphere... My mind is still spinning! Or maybe I'm just exhausted/still a little jet lagged. I had a great time and my orienteering was ok too. Realized after the fact that I made all of my mistakes when I was running directly against other people. Really going to have to clean that up. Otherwise all systems are go. Was super annoying checking control descriptions with a giant blanket map though, probably could have cut a whole 90 seconds off my time but I wanted to follow the Sundbyberg code... Don't mispunch at all cost!!! Supposedly Sundbyberg is one of two last remaining clubs who have never not finished 10-mila. It was a good thing we made it too because our second team dsq'd after their third leg runner dislocated his shoulder in the night.

I was especially happy with how I handled the logistical side of the race. It was no easy task to prepare for a 15km course with an unknown start time expected to be somewhere around 6:30am. In the end I slept from 8:30pm to 4:30am, a solid 8 hrs but once again, kind of extreme considering I only arrived in Sweden a couple days ago. Meaning in Eastern time I slept from 2:30pm to 10:30pm!!! Maybe that explains why my body is silently screaming at me ;-) ah well. Had a long snooze this afternoon and something tells me I won't be having any trouble sleeping tonight either. Winsplits

C • Missed you! 4

Saturday May 3, 2014 #

Event: 10Mila

Friday May 2, 2014 #

Orienteering 1:15:00 *** 12.0 km (6:15 / km)
shoes: Inov-8 X Talons New

First contact in Eksjö, ran a warmup map for tomorrow. Very enjoyable though nothing super technical. Still pretty fresh off the plane but feeling ok.

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