Occassional thoughts about orienteering
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| okansas.blogspot.com Occassional thoughts about orienteering |
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Saturday, February 01, 2003 Thomas Asp's trainingThomas Asp put a couple of weeks of his training on the web. Asp is on the Swedish National Team. Here is a translation of his training for January 6-12:Monday's plan: Club training -- long distance orienteering, 2 hours. The usual Sunday session was moved to Monday because of the holiday. Monday's training: Beautiful winter weather. A clear blue sky and -15/16 C. We ran together because there were 15 cm of new snow. It went well, but not very fast. Tuesday's plan: Club training. Intervals on the road, 6x5 minutes with 1.5 minutes rest. Upperbody strength training afterwards. Tuesday's training: Just as planned. It was rather cold, -10 C, but that made for good footing on the gravel road. Afterwards, I did the strength training. There were 30-some of us training, with half of us doing the intervals. As usual after a Tuesday training, we ate at the club house afterwards. Wednesday's plan: Distance on skis, 2 hours in the morning. I may do something in the evening if I've got time (might skip it because of travel for work). Wednesday's training: A really good session. Two hours of skiing in the morning sun on a golf course and a frozen lake. I skied with Staffan Eriksson. The chance to train in the daytime is really good for my motivation. It would have been tough to always be training in the dark all winter. In the evening, I did 40 minutes on a stationary bike. Thursday's plan: Club training. Distance in the forest, line O' with a headlamps, 1:45 -- 2:00. Thursday's training: We were out for 2:05 with headlamps, running a course where we took turns leading. There were over ten of us who took part, including two from Finland who've just come to the club. They went directly from the boat from Finland to the training. Friday's plan: Strength training at the club house. Run there and back (for a total of 30-40 minutes of road running). Friday's training. I changed my plans a bit. I'd planned to run a tempo run on Sunday, but I moved it to Friday because there is so much snow that I think it'll be hard to do on Sunday. So, I did a tempo session on a treadmill. I did 3.5 minutes at the highest speed (19 km/h), that works to 3:08/km. Tempo sessions on a treadmill are good in the winter because you avoid slipping on the snow/ice. I also did a strength session and ran to/from the club house. Saturday's plan: Distance running in the forest and on trails, 2 hours. In the afternoon a short cross-training session on a stationary bike. Saturday's training: My friends set up a Svensexa [roughly a bachelor party]. It was a blast. Over 20 of us ran course that went a bit everywhere. I had to run most of it myself and I was running for a total of 2:25. We began with a map from 1967 and got to run on a couple of other types of maps. Since it went all day and into the evening, I didn't do the biking. But, we did do an hour of beach volleyball in the afternoon. Sunday's plan: Club training, an O' course of 1:30-2:00. Run part of the course (about 25 minutes) at full orienteering speed. Sunday's training: The full speed part, as I mentioned before, was moved to Friday. Today was just an easy two hour session. It was beautiful weather, with great views of the sea for much of the course. The easy pace made it a good way to recover from Saturday. Asp's week looks good. He got in plenty of training. Some of it fast. He spent a lot of time in the forest with a map (6 hours if you exclude the party session on Saturday). He did some cross-training and some strength training. I'm envious of the chance to train with a club so much and have such a big group of orienteers. Having people to help organize session and to sit around afterwards (eating dinner on Tuesday's with Asp's club) can help motivate you. Orienteer Kansas doesn't quite have the size or organization, but we try. Wednesday night we had four of us at the session and we had a nice dinner afterwards. That's not bad. It is a lot better than shuffling around all alone. But, it doesn't come close to the 30+ on Asp's Tuesday night. posted by Michael | 9:18 AM 
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