Master Ape

Even though I will start in a few more competitions 2010 the season is pretty much over, at least my individual season because one highlight is left - Smålandskavlen.

My results of the season has been good overall:

- Best races: Idefjordens 3-dagars day 1 & 2 /Götalandsmätserskapen

-Worst race: SM middle

I will try to start up to build a trainingvolume again - it was a long time ago I trained good. My ambitions is to do about 6-8trainings/week making about 100km running/week where 1/3 is forest (=mostly orienteering), 1/3 path and 1/3 road. If I can hold this without getting my body messed up like last 3 years I hope to take some small steps forward.

Todag I ran OK Alehof and scored again a good technical performance with only about 1.30min losses due to mistakes. On the 4.4km course I ran 4.86km which in Gothenburg-terrain must be a good sign on that I didnt do any big faults out there. I am not happy with my running, I am in bad shape but today I never really pushed myself dead hard. It felt like a tresholdrun, but that was of course because I couldnt handle a faster speed.

2010 have been very good technically, all races except SM middle I have achieved technical results that is good or at least acceptable. I have been doing these results with a bad physical shape - have I been concentrating more on the orienteering?

Anyway the results are not fantastic but hopefully I can get 1-2min faster to next spring on these kind of races (30-35min) and keep the same (or improve) the technical skills.

I ended up last week with a 23km longrun. A good start with 7 trainings on one week - more would have been to much for my weak body. This week I plan to do 8 trainings included one competition on saturday (OK Alehof). Next week I will be off to Bruksvallarna for one week holiday with walking/biking/climbing in the mountains and also a school project. Hopefully I will be doing some training also.

This monday I did 70min easy running, included VAC-OL 3.3km/25min near Slussarna. It was a very easy course that easily could have been run at 6-7min faster I think.

On tuesday I went down to Lilla Edet and joined OK Gipens orienteeringtraining, I ran a full-speed o-run 5.1km/35min. Very hilly and also this course was quite easy.

Today, wednesday I ran a 8km course near Hultsjön in Trollhättan. I made a pair-exercise (white colour over the map except around the control for good compass-training and one of us ran to the control and the other one back to the start - shortest GPSroute got 1point) and a length-duel together with Johan Sandström. It was a really tight battle and except my mistake on one control it never differed more than 10m between our routes.

This week will be one of the best for me during the 2010 training year. I have been able to do running every day with good quality. It will be 4 quality-trainings this week:

Tuesday I ran GÄM 7.0km orienteering, Thursday i ran Frida City Sprint 4.0km sprint-O, today I ran Bohuslän-Dals terrainchampionships 12.6km/52min (se further down for more info) and tomorrow I will do a longrun.

As I wrote I ran Bohuslän-Dals terrainchampionships today. The arena was in Stenshult and the course was really funny. It consisted of 3*4.2km on a heavy course. First 1.25km was on a hilly grass/mud road, then it was a mix of small path and forest (!) running for 2.10km and the last 0.85km was on a grass/mud road again. It almost felt like running orienteering sometimes. The climbes were short but steep and the ground was soft all the time. Lucky for me I used my X-Talon 212. I used this competition as a long treshold run, going the race in even speed for the 3 laps. Many people ran too fast in the beginning and got really tired. My time 52.10min (4.08min/km) was quite slow I think compared to the best runner - but I got what I wanted and it was fun!!

Once again I did a good technical performance. Today it was on GÄM, a local competition with SI in forest. I reaaly feel that I am slow but try to be positive - the training towards 2011 have started. Today I had 49min on 7.0km - Tommy was 2min faster. The 2nd control was put out wrong, where we both lost about 30-60s.