25 November 2008
03 November 2008
Despite (or maybe because of) me not running, Lidingö managed to pick up some decent end of season results (after a disappointing season) with 5th at 25manna and 4th at Smålandskavlen.
But now I am looking forward to November. I will not start winter training properly until December, but I plan to train a little in November as well. I am going back to England for 2 weeks, to do some work, see some friends and family, and go to a conference.
I have also spent a lot of the time I haven't been training thinking about next season, and how I am going to make it better than this season. I have just booked my flights to South Africa for a month training at altitude in January :)
02 October 2008
Last friday SM middle qualifier. Bad race with two big mistakes, not enough to qualify for the final, but worse I slipped down a crag and jarred my shoulder quite badly so I couldn't sit comfortably or sleep very well that weekend.
Sunday SM relay. Team-mates ran badly, and mispunched before I ran.
Monday. Went out for a long run, got to half an hour before my lunch came back out and I had to jog home.
Wednesday. Natti natti night sprint relay. I ran last leg and we won, but felt something in my calf on the warm down, woke up this morning and couldn't walk. Hobbled to the physio and it turns out I have torn the top of my right calf a little. Not too serious, need to rest a few weeks, and running could risk making it a lot worse, so that is season over, no World Cup Final this weekend.
24 September 2008
SM long qualification race - small mistakes at 2, 4, 13, map at 14 was dodgy as can be seen by me stopping too early in 'not green'. Scrappy on 15 also.
Really nice training south of Stockholm with Tom Hodel who is staying with me this week. We regrouped every 3-4 controls. Very detailed map in places, especially at the end. I ran pretty well, except when I tried to miss one control out at the north end, and had to run back to the previous one. The last loop was fantastically technical.
I was pretty tired after the weekend so I hung some tapes for Tom and Erik on the map next to 25manna terrain. Pretty nice, standard Swedish city forest map. Fast but still requiring a lot of concentration.
Went to an organised mini - training event on Nacka this afternoon. I ran the middle length course as I am preparing for SM middle on friday. Ran really good except for a 1 minute mistake at the first control - didn't really understand the map so well. Wasn't pushing very hard, but a nice training after falling asleep by the lake after lunch. Bit cold for a swim after though...
First time I have used pin-punching in about a decade. Forgotten all about control cards and how to attach them to myself.
21 September 2008
20 September 2008
14 September 2008
13 September 2008
06 September 2008
It was pissing it down....
And flat my arse, felt like only about 5km was flat, the rest was up and down over and under bridges and loads of small climbs.
Managed to just about keep warm before the start, and stuck to my tactic of starting slow and trying to keep a steady pace. Ran the whole race overtaking people - I don't think a single person passed me!
Ran 16.34, 16.46, 16.20, 16.39 5km splits, and 3.42 for the finish. Fluctations due to hilly bits / flat bits. My finish time was 70.03, but I am sure I crossed the finish line 5 seconds quicker than that :(.
Anyway, really pleased with the time and the way I felt. The first 10km in 33 mins felt easy, it was tough after that, but I felt really good around 12-18km, then the last 3km was a real struggle.
I feel on a nicer day and a flatter course I can run maybe a couple of minutes quicker.
They have now changed the results online, so my official time was 69.58 :)
01 September 2008
Also basically any white 'runnable' forest on the map was green swamp jungle, and I can't see that it can ever have been white. I made the mistake of thinking white meant runnable, and I lost a lot of time - 20 seconds on number 6 alone! The forest outside the park (around the first controls) had really high vegetation, and I would have used green stripes there. People were also complaining about other things, and rightly the race was removed from the Eliteseries after a number of protests (here if you can read Swedish).
Apart from that it was a nice venue for a race, and I ran ok. I seem to be in really top shape at the moment and I had a number of fastest and good splits. Finished 7th though, about 30 seconds behind.
Sunday was a long distance race with a mass start and with butterflies as forking. It seems to me that butterflies really aren't effective - many times they have the opposite effect, bunching runners up, and so it proved this time as well in my opinion. Far better were the really long legs with big route choices (not that there were many in this race). I ran quite well, trying to stay near the front without doing too much work. I actually took the lead on the way to the 6th, and then lead on my forking from 10 to 15. I lost a little on 14 and 15, and dropped to around 8th. Then on the way to the 19th I decided to run on my own to the south and up the track. That was really good and at the top of the hill I was alone with a huge group behind me. Then I made a stupid error (around a minute) approaching the control and I was back behind chasing. I was chasing what I thought was the lead group (although actually Haldin and Karlsson got away with a better route to 19) all the way from 20 to 25 (despite their shocking route choice to 23), and I caught them again in the butterflies. Although by that point people behind taking a better route to 23 had caught us also. Then it was a bit manic around the second butterflies. My group ran the first one well, but messed the 2nd up, especially 31, so we came back to the central control maybe 30 seconds behind a big group from the other forking. The fastest of us chased them down and there was a sprint finish from number 35 to the finish. At control 33 I was 17th, and then I took 4 places to 36, and 6 places on the climb to 37! I finished 7th, 20 seconds behind a lightning William Lind.
Good tough race. Fun to do these occasionally, and nice to know I have the fitness to fight to the finish.
27 August 2008
First 5km 15.36, second 15.23 (new pb also!)
26 August 2008
This was a really fun technical training - Started off with a line course, then 2 loops in super technical forest - really tough orienteering!
This was an elite middle distance. I missed 2 minutes at the first control - d'oh! Didn't understand the map and Linus K caught me up. We ran together (not perfectly) until number 6, then I ran away from him. I ran really good after that (almost perfect) and finished 8th, 1.50 behind Fredrik L. Disappointed about the 1st control, but pretty pleased after that.
This was a long distance training, I ran 3 longer intervals with some jogging between (2km, 2km and 4km). Really nice terrain relevant for SM.
This was a relay training with some guys from Gothenburg. I ran quite good except the 3rd control when I lost contact about 75% along the leg and climbed up onto the wrong hilltop. Lost a couple of mins but ran well after that.
12 August 2008
After the 3 day, we drove down to Aveyron for the French 6 day. We started off getting very lost on the training map, and going kayaking near Millau. The 6 day itself had quite a lot of elite runners, including Mr Gueorgiou himself. The terrain was incredible, with fantastically detailed maps showing every bush, stone and cave. This was the kind of terrain where relocation is almost impossible, and big mistakes are very possible. The best way to orienteer is to stay in full contact, and try to pick lines in the terrain which make that possible and easy where you can. I managed to have 3 really good days, 2 quite good days, with only one disaster on the second day. My results were 4th (9 minutes down on TG), 15th (11 mins down), 2nd (3.15 down), 6th (12 seconds down in the mass start), 5th (9 minutes down) and 3rd (4 minutes down). All the races were won in 59-66 minutes. I finished 2nd overall, but a massive 40 minutes down on TG. The last day was a chasing start, and although Oli caught me, we both caught Lucasen and I beat them in the finish.
Results / splits
So I'm a World Champion :)
That feels nice. I didn't run to my full potential in the middle or sprint, my results were ok but not what I wanted, but I ran pretty close to perfectly in the relay, and Jon and Jamie did the rest. Now it is time to work out how I can change that into top individual results.
22 July 2008
19 July 2008
The final we suspected was going to have something special, and that was proved right as soon as I picked up the map at the start. I reverted to point to point navigation, and I was doing really well for the first 8 controls. I caught Tsvetkov up 6 minutes at number 4 which was a nice boost, although I lost him at number 7 already. Number 9 I just lost contact slightly, and had to go almost out to the ride to relocate. 1 minute lost, but almost acceptable in that detail. Then we left the rock labyrinth and entered the more familiar stuff. I identified immediately that 13 was going to be possibly the hardest control on the course, and then read everything along the slope until I got to the green - then at the last minute as I plunged in, I misread the clearing before the green, thinking I was just below the wrong one, and hence 50m too high up the slope. Nice little parallel error in the green/white veg changes, then out to the ride to relocate. 2 minutes lost. After that stormed round, maybe lost 10 seconds at 22, but otherwise really pleased. A quick split analysis shows that I dropped from 11th to 27th at number 9, and then down to 36th at number 13. I managed to climb back up to number 26, including 5 places from the spectator control to the finish, and 2 of those on the run-in! On a really tricky course, I nailed 23 of the controls, lost 10 seconds on 2, and then had 2 bigger mistakes which really punished me. Physically I was really happy, and my best splits were mostly in the last loop, so there are a lot of positives even if the result is not quite as good as I would have liked.
Bring on the relay!
Results and splits from qualifier
Results from final
14 July 2008
WOC sprint final, 22nd place. Very disappointing performance and result. I didn't feel great warming up - legs felt a bit heavy from the morning and felt a bit tired and lethargic. Warmed up well and tried to get myself worked up. Guess I was slightly worried about the will there be a thunderstorm / won't there. I decided there wouldn't be and put on my racing flats. The thunderstorm hit me at number 2 and continued nicely for the majority of my race, including all 8 'technical' controls in the gardens. Picked the correct route to the first control. but I was obviously off the pace immediately, losing 14 seconds to the best. Started well in the gardens though, and when the heavens opened I was doing ok. Got a bit stressed coming out of number 4 and made a rushed panicy decision to go up and over which was a big mistake. Started to get a bit flustered but managed to calm myself down. Ran ok through to number 10, but I picked the wrong (longest but simplest) route choice to 11. 12 - 14 was simple, but I lost a few seconds on 14 on running speed. 15 I had planned, but then coming out af 14 I started to rush a bit, and bananad big style. Corrected myself, but that combined with the less good route choice anyway cost me at least 10 seconds and probable around 7-8 places. Dammit.
I let the storm over - affect me. The lack of grip was a problem, but it seems like my running speed in the technical part was ok - lost a little time running on the longer legs.
Need to think about recovery and refueling between two races in a day a bit more, especially before Thursday.
Summary- I was definitely one of the worst hit by the weather, but I should have dealt with it better. Very frustrating performance and result, but on the plus side, it is really positive that I consider 22nd a disastrous days work at the World Championships. The qualification was basically perfect, and I had the potential to take a place on the podium or even the bronze on the day with a good performance.
13 July 2008
11 July 2008
The boys room
View from the balcony - WOC accommodation
03 July 2008