Velkommen til mitt digitale arkiv over kart og veivalg!

Tilbake i gamet etter ankelskade. Enorm forbedring fra 3. og 5. november ift fokus på arbeidsoppgavene. Hadde som mål å jobbe spesielt med konsentrasjon midtveis i strekk gjennom å ha god frekvens i både kompassbruk og kartkontakt, spesielt i kompassbruk. Selv om det gikk ganske sakte delvis pga litt tunge bein (har hatt 2 i3 økter de 2 siste dagene) følte at jeg fikk det til ganske bra bortsett fra strekket til 8. post hvor jeg ble ufokusert og har ikke gjennomført planen min i det hele tatt pga av feilfokus utifra 7. post (sosial samtale med Lizzie). 76% (6.5/9 gjennomføring, 4/5 trivsel, 4/5 innsats). For alle første gang hadde jeg bestilt spesialt kart av Eva med bare mitt løype på, det fungert utrolig bra ift mental prestasjon (jeg ble mer bestemt over jobben som skulle gjøres) og mestringsfølelse (bra å fullføre løype som er trykket på karta og for min del passer det ikke med 9.3km akkurat nå).

New pen, new inspiration. Working on plan and compass (frequency) for 40 min with a short break at the 4th control to refocus. Having some trouble staying focused on the task like at HDNC#1 on Tuesday night but this time slower and less accurate (the competition element of HDNC gives me something extra) which led to fewer 1s. 3/9 for Execution (10/18 on Tuesday night). 3/5 Effort 4/5 Enjoyment = overall 53% sneaking a passing grade. It is my first week back training and only my 2nd session so in that context I am quite satisfied. At this stage the most important thing is that the enjoyment and motivation for improvement are both present.

Took Ness out to Akselås so she could test the flavour. Went up myself and reran one leg that I'd been dissatisfied with when we did some relay training here with the Finnish team before TioMila. Only jogging this time. Still did not do it really well but 'helt OK'. Got a feel for how to nail this kind of leg. Could also see what went wrong the first time. Useful exercise.

Easy dh orienteering (ingenting utsatt) with 3* uphill running efforts. Feeling Olympic. Uphill efforts: road 3:26 (avHR 185 mx 191), road 3:20 (av HR 184 / mx 190), sti 3:59 (av HR 177 / mx 185). Called it a day after 3 loops based on my inspirational 'undertraining is better than overtraining' philosophy. Orienteering-wise it was a good challenge to try to be clean & smooth after the uphill efforts. This used to be a favourite session of mine at Skjøla/ Vassfjellet in Trondheim. I did make a few small mistakes when my mind started to wander but in general getting my O process working OK and at least a bit ahead of myself. The grass is getting up now so Høiåsmarka is getting extra heavy for those who are preparing for Glen Affric.

Herregud... Hverken kropp eller hode var helt med. Fresh i beina men ellers ganske dårlig følelse. Prøvd å få noe ut av økta uansett. 2 x ca. 14 min (lav i3) og litt til... usikker om det var super smart. Halvveis frisk eller bare sliten?? 'Time will show'. :)

Lots of goodness but still vegetational issues to the 2nd last c19 which was annoying (2:20) and misunderstood the circle picture to c15 (~1:00) also c2 was just really hard... but otherwise a properly decent effort and my body seems to be getting slightly more fit for fight, which is nice.

Nope still don't understand anything!! Lessons in ISOM and also in not losing your rhythm when you catch people (losing it already to c8).

A generally well-paced and well-executed effort. Invested some time in security all the way, tried to find simple solutions to each leg, largely ignored everyone else around me but used their prescence & pace for adrenaline & extra focus. I had written on my hand: "You control your race" my other 'concepts' were to stay in the present and trust my skills and instincts (about route choices etc) and I think all these ideas helped me a lot. From changeover to startkite I ran hard but controlled, tried to stay relaxed and look a bit at the course shape & first control. To first control I use the path a bit then compass and hill shape. Everything looks moreorless how I expect and this calms me that the map will be good. I vaguely notice that there are a lot of girls running very fast and probably outside of their fitness and o skills. I am confident that they will fade away and I can let my orienteering do the talking. Already working hard physically but feel strong and comfortable. On the way to 2 I start to burn past people, again I keep it very simple and use the field, big hill shape and compass. To 3 I deliberately stay on the main spur and go over small bumps to keep the nav very simple. 4 is just transport. 5 is my first 'mental wobble' because the first part of the leg I am paying too much attention to the others and my compass and do not have control on the map. I catch this mental drift and make sure that I have full control as I cross the 2nd field, forcing myself to go to the path junction and get everything completely under control the 2nd half of the leg to 5. The section through 6-7-8-9 is tricky and this is when I make a few small mistakes. I am also investing quite a lot in security here so it is annoying to also make small mistakes (~3 x 15sec?) but it reminds me to KEEP FOCUSING and keep doing the work of the orienteering!! The long leg back to 11 I use the paths and a yellow ride as much as possible and try to run hard but also never completely switch off from having map contact. On the way into 11 I make sure that I see the hill shapes and large boulders so I am totally confident and not just chancing it on compass alone. I am suddenly aware that there are some faster orienteers around me by this point so I know that I have probably caught up some places but I still don't really trust them and make sure I know what I am doing myself all the time. This seems to be a good tactic anyway as it helps me to run through this whole group without difficulty. The last couple of controls seem to pop up fairly effortlessly and then I push as hard as possible all the way in until Lizzie has her map in her hand. Massive relief at download because I had pushed away a tiny niggling doubt about whether I really heard the beep & seen the flash at the 4th control when there were lots of people punching at the same time & some onlookers (/camera?). I am not super confident about SI punching as I don't use it often and there is no back up. Huge relief and satisfaction to deliver a 'godkjent' etappe for HSK2!

Mye bra kontrollert orientering i dag. Åpnet ganske solid. Fornøyd med gjennomføring av flere strekk. Retningsbom til 7. (parallel feil) hvor jeg tapt en del tid men lest meg inn OK og holdt hodet kalt(ish). Totalt sett ganske fint helt frem til 'enkelt strekk' til 15. post hvor jeg kastet bort 2:20. Kjipt å ødelegge et fint løp med nybegynner feil på slutten (læringsrik). Jeg vet ikke helt hvordan fysisk formen var i dag siden det var så pass teknisk jeg klarte aldri å presse meg fysisk. Ser jeg bort fra den skuffende avslutningen, var det faktist LANGT bedre gjennomført enn på både JK og NS mellomdistanse. Det går rett vei.

Experiment to see if I could run really hard/ fast and keep it together technically. I couldn't. Some good bits but also 6-7 min mistakes. Actually really fun to try, interesting and good training.

Mass start 2 x 2.5 km forked intervals with trasevalg warm down back to Høiås. First hard økt since JK and struggled a bit on the first interval with postbom to #1 and bad direction in the green leaving #4. Apart from that it was really good with much better flow and control on the 2nd interval. Not pushing really hard physically, mainly focused on orienteering securely.

Tried to use this as a training at easy speed to practice routines. Not very focused all the way but some good parts and quite nice terrain.

This was actually really fun! Despite quite big mistakes to #2 (1:30) and #9 (1:00) due to very weak / rushed planning. Also route choice to 4 was defensive (0:30). Apart from those obvious blips this was a pretty good race. I did a lot right and stayed motivated all the way which is a BIG step forward atm.

Shaky start. Easy in the open. Big mistakes on 8 (1:00) & 9 (1:30) due to poor plans / lack of plans. Tried to fight a bit and had quite a good section from 11 to 16 but then the course turned uphill and I got really negative and ambivalent. Overall a relatively joyless experience.

Kanon bra 'stealth' påske økt sammen med Sara, Mats & Matilda. Dessverre ingen GPS / HR fra økta. Fellesjoggings opp til 1. post, 5 full speed drag i diamanten og så rolig tempo de siste 5 strekkene. Fellesstart på 1. drag 10-11-12-13-14. (~8 min). Sara set a fierce pace so I just tried to keep control on my orienteering, running quite fast but tbh everything needed more time to warm up! Then we changed it up so that Sara started 30 sec behind me on the next 3 intervals. 2. drag 1-2-3-4-5 (~7 min): did not fully handle the added pressure of being chased and lost contact soon after crag line and so lose 30 sec into 1st control /#3) pretty good from there and don't lose many more seconds to Sara the rest of this interval but we run a bit different lines and don't really see her til the end. Easy fellesjog to #6. 3. drag 6-7-8-9 (~7 min) pretty good this one, actually managed to just hold Sara off despite running too much in the marsh to #8 instead of what looks a better line a bit to the left. 4. drag 15-16-17-18 (~5 min). Felt more nervous on this one (maybe because it's dh?) and a bit insecure the first 2 controls and Sara nearly caught me already at #17 but then a good route to #18, secure & running strongly so only a few metres behind at the end. On the last effort 10-9-14-10 (~5 min) we did mass start with me going anti clockwise and Sara clockwise. I was a bit too insecure / hesitant mid leg to 9 but finish it off well. Really satisfied with the session overall. Physically was able to reach quite high speed and high effort even though the terrain is a bit heavy here and there, enough speed to make it challenging technically anyway. Akselås is awesome! The visibility is good and it is definitely a bit easier once you get used to the mapping. Think this was my 3rd visit there, have not tried it at night yet though! :) Orange merkebånd sitter fremdeles bra fra når vi kjørte økta i januar.

Having a lot of problems with the fine phase. Rough phase mostly OK apart from some dubious route choices and a weird lapse in concentration / direction to 4. Also had trouble picking routes. Several places I could have run more direct routes, like into 5 & 9 (could have taken more direct / offensive lines on 2nd half of both those legs). Terrain is quite brutal and you get seriously punished for small lapses & ineffective control entries including not reading the control descriptions. Need to work a lot on fine phase routines, was having big problems with this at Day Cup last week as well. At 1:15000 it is hard work to read the details so I got lazy sometimes and tried to wing it, which almost never worked. +ves? Seem to be getting a bit stronger physically and mentally, having more fun, more energy. Just still having trouble directing this energy into getting around the course...

Last onsdagsnatt session of the season... first swimming session. Tok det PIANO. Slitne bein etter 3 hardøkter lørdag-tirsdag. Altfor lett med refleks.

A little better today, a mostly clean race. A couple of 30 sec mistakes, got confused by the vegetation to 4 and lost confidence and then to 9 I was not ahead of myself enough and did not have a good enough picture. Apart from that it is just small things where I could be sharper with entries and exits and take better micro rout choices by understanding the terrain better, like my exit from 5, a line to the left would have been shorter and faster. Again I enjoyed trying to push myself very hard physically. Would need a few more sessions in continental terrain to sharpen up those technical things. It is lots of fun to start the season trying to race here though and very good physical training to race such 'simple' courses on such fast terrain where you can push hard all the way. Fornøyd! :)

First race of the season! Fun! Very scrappy. Quite a lot of smaller mistakes especially at the beginning, silly route choice to 7, straight up a big wall of pain instead of around, big mistake to 11, did not have a good picture and searched control for 2 min... the second half I just got really tired and was basically just trying to stay alive. Could not find the second last control which was beside a path because I misread my control description probably because I could barely see from the pain of being so tired.. Pleased that I managed to make myself suffer physically but technically I lost at least some seconds doing something quite basic quite wrong on almost every control even though the orienteering was very simple. Oops.

Physically very tired (generally.. that death-tired feeling I've been getting a lot lately..), so I moving very slowly but technically it was quite OK (at least for current level and on quite a tricky map/ area).

22-38. dusk > dark postplukking. More stealth trening. Langt bedre følelse enn på torsdag. Men fant aldri høydepunkt på 39. post (grønn ring = ingenting utsatt). Ingen rescue map med så bestemt meg for å ta safety bearing back to Høiås from No Man's land. To be continued.

Such a nice map! ;) Terrain is a bit heavier than it looks here (b-bom) but still nice. Did a few legs well mid-way 9-14 ish. Tricky. Sunshine+++

60 min piano. Pretty smooth apart from to 10 where I lost focus a bit (getting bored / bit green) which led to a small overshoot and also insecure entry to 15 leading to a bigger mistake in the green but relocated quicker than some others ;). Kept it easy. A lot of good direction & control. HR is still quite high for the low effort / speed.

40 min piano. Helt OK teknisk bortsett fra gjennomføring til 7 - kanskje påvirket av at jeg stoppet i 3 min for å ta en torn ut av foten min og mistet litt fokus nå jeg begynt å jogge igjen.

30 min jogging, find some controls, try to do good directon and not get too bored! HR still pretty high for the effort / speed was really careful to only jog / walk today. Patience.

Coming back from illness. 1st 'real' training effort. We decided I should try doing 40 min without pushing physically but try to be really focused on the technical stuff like having good direction. Managed this quite well and REALLY HAPPY to be (sort of) back in business. Did 44 minutes instead of 40 so as to finish at a control (c9). Ran 'flytfart' i3-ish which was maybe very slightly faster than I was supposed to due to it being really easy terrain. HR is a bit elevated anyway after the illness. RHR is still about 7-10 beats higher than normal so need to be pretty careful, see how I recover from day to day and not do anything too hard or too long for a while. Still, really fun. :)

Very unsatisfying end to Night 9. Very tired both mentally & physically (legs) so just jogged down to walk one of the micro sprint courses from a couple of weeks ago. A combination of the strange scale and moving so slowly made it difficult to get into the map. Really struggled in the beginning and totally lost it in the middle. Relocated by finding 10 and managed to do the last few OK. Bit sad / irritated to finish Night 9 on a low like this with a 'session' that I got very little out of. Clearly need a bit of rest now. Gjort er gjort, spist er spist. Night 9 *bonus track* in a couple of days when I am refreshed enough to do it justice. For now glad this is over. Has been interesting and has got me out doing more tech training than I otherwise would have done but Night 9 has also flown a bit in the face of my 'training by feel' concept. Overall definitely glad I did it. Sometimes you have find your limits by going over them a bit.

This did not feel particularly good, getting a bit tired of night orienteering, mentally drained, quite a few mistakes and not easily able to focus but some positives. I seem to be relocating a bit faster at night now, am in control enough to avoid getting dragged into any wrong forkings, I go to the control features (no reflecs at onsdagsnatt & in the autumn I was often a bit blasé about actually going to my control features). Mentally tired but physically I felt alright. Since I was making some mistakes it became a bit of a fartlek physically. Overall quite easy effort (i2 average) sometimes i3+ on uphills.

Bit more energy & having more fun tonight. Still a bit sloppy with control entry sometimes like into 7 but generally feeling more in control and confident. Too confident sometimes (did not go to correct feature at 12!) This was another session with nothing out at the controls so you had to be precise and in control to know if you were in the right place. Not all there but definitely maybe some improvement.

Rookie mistake. Low blood sugar. Makes me feel alright for 15 min and then crash. Not that I started the session really well either but losing focus to 5 and much bigger mistake to 6 - did not have a good plan. I only intended to do a short session (30 min) tonight because I am getting a bit concerned about the total load and time in terrain but still a bit annoyed with myself about this one. Feel that I could have got a lot more out of this session if I had got my fuelling right. The session was directly after our club strength training, definitely should have had at least had some sports drink during the Gimle session and probably eaten a bit more in the afternoon. Bit of a fail. Må skjerpe meg. Eric the Endurance Athlete etc.

This was late and intense. Went slowly (mostly walking the uphills), pretty tired, cumulative load plus long run in the morning but Eva kept me on task. Enjoyed it. Pumped after HK Halden played so well against Larvik so had to get this one done. The map wasn't great.

Took it slowly because my legs were tired. Same format as onsdagsnatt. No controls. Tried to be precise and go to the control features.

Took me a while to get into the map. Did 30 min 'hard' and 15 min 'easy'. Problem was that I am a bit tired physically (leg shape etc) so on the 'hard' part I was fighting a bit physically to try to get the speed / effort up rather than being focused on my orienteering process. Direction was / is mostly OK but often not in control of map reading so I get caught out on control entries. I would like to train here more and practice being ahead of myself. Cool terrain.

Controlled 1st section with quite good direction. Did not find the correct boulder at 6. Lost focus. Got back into it briefly. Then lost it again. Need to work on refocusing after a mistake. Getting distracted in green and tougher parts of the terrain. Grr. 3 down, 6 to go.

Dark, early morning session. Fairly weak performance. Especially the corridor, it is like I am actively trying to get out of the corridor sometimes. Legs not too happy. Struggled a bit to focus so kept it short after a reasonably godkjent mental / technical effort on the wee postplukk section.

Yeah... not great. Major fail into #2, was on course but lost confidence, then found the Men's control, misrelocated (thought I was on the little hill South of where I actually was), nothing fitted (obviously), what then? Dark & green.. no clue.. mini panic.. etc. Relocated eventually & 'nailed it' (at walking pace) 2nd time around. In hindsight should have used that safer entry route 1st time round. Was not feeling amazingly confident after this kjempebom (had lost 1 min getting to #1 already) so pretty slow & careful to #3, got gradually more into it technically from #3 onwards and had at least a few OK splits later on (4, 6, 8). Pretty tough physically. Kind of a sick and extreme course. No rescue map for the last bit! Whaat?! Anyway survived! Really cool training. Thanks to Olex who planned this, Jørn who hung controls and everyone else who organised it logistically. Even though my performance was quite poor the overriding feeling afterwards was just that I'm privileged to get to test myself against stuff like this on a random Thursday evening in mid-January. The important thing is to get out there, try and fail (badly) but keep trying... The thing with night orienteering is you get extremely punished by a few small errors that you could easily correct and get away with by daylight. Also it's much easier to focus at night since you feel like you might die out there if you don't do it right.

Quite contolled at first. Some bad direction & insecurity. Finished the session quite well. Starting to feel more comfortable with night training. At onsdagsnatt there are no reflecs at the controls it is just GPS punching and usually a lot of forkings so if you do not want several GPS DSQs you have to be quite precise and orienteer actively the whole way but it is nice to have a few lights around you to give you a feeling of security. Always lots of women at this training. Good standard and lots of fun. The idea is to run easy but it sometimes/ usually gets cranked up to 'British easy' and then to FAST because we have fun and get carried away. Tonight I was quite restrained. This is supposed to be the first of NINE night trainings for me so I am trying to keep all the sessions relatively short and focused. Tomorrow I aim to be sharper with my exit directions.

Fin økt WTG (Kine, Sara, Eva, Matilda, og delvis Emma og Heidi). God utbytte. Dårlig dag fysisk, måtte kjempe for å finne fokus. Unøye med retning / utgangsretning (og kartlesing) noen steder. Rundt veivalg til 10. post var best for slitne bein men det lønte seg å løpe rett på. Mye å jobbe med! :)