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Training Log: Rosstopher

In the last 7 days:

activity # timemileskm+m
  Trail run2 1:29:36 11.07(8:05) 17.82(5:02) 113
  orienteering2 1:15:40 8.03(9:25) 12.92(5:51) 134
  Innebandy2 1:10:00
  Strength1 45:00
  Track1 21:22 3.04(7:02) 4.89(4:22) 2
  Total8 5:01:38 22.14 35.64 249
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Wednesday Apr 16 #

8 AM

Track 11:15 [2] 1.81 km (6:14 / km) +1m 6:13 / km

Got up early for me and biked down to the track to join in the CSU 3k time trial as an "in-spirit" member. A sunny day, and motivating to be up and running early in the morning. Legs a little tired and empty feeling during the warmup. Drills and strides felt a little off, but it's never a good idea to worry too much about how your body feels during warmup... the proof is in the pudding.

Track 10:07 [5] 3.09 km (3:17 / km) +1m 3:16 / km

And the proof in the pudding was that my body is tired :) A good effort and a much worse than expected and desired performance. I was hoping for 9:20 this time, knowing that I wasn't rested and was running alone, and think that time should be achievable. My eventual goal for this season is 9:00 and this morning is an indication mostly that I need to wait more than 14 hrs between intervals and a time trial.

Still, thanks CSU for motivating me to get up and out the door this morning!

Tomorrow might be a good day for a rest day.

Tuesday Apr 15 #

6 PM

Trail run 40:20 [5] 8.55 km (4:43 / km) +27m 4:39 / km

Super tired today, but dragged myself over to training. After a short warmup jog and some running drills, the workout started. Intervals were 2x (4-3-2-1) with 1-1-1-2 rest. I struggled to keep a steady pace, and so for the first couple of intervals I yo-yo'd at the front of the group with Anders B. He was running a very nice steady pace, and I just found myself alternating being able to keep up with him and then falling off the pace. Just a loss of focus, I think, so I tried to just think about my form and keeping the fundamentals right. Anders was solidly in the lead for all the intervals and Johan, Erik and Fredrik were also in the mix for a lot of it.

I think maybe I did too many crunches on Sunday evening, and my core is still tired after absent mindedly doing crunches while watching an hour of the EOC sprint GPS tracking with Boris. Also, eating cereal just before training was a calculated risk. That being said, felt much better after I was done.

Monday Apr 14 #

6 PM

Strength (Rockgympa) 45:00 [3]

Another session with spenst outside and core strength inside. Johan led our smaller than normal group out to our staircase and we did our jumps, and our quick stepping, then we jogged over to the hill for more jumps, balancing and uphill jumps. We got mockingly cheered at by a group of nearby grilling Swedes.

Then it was inside for core strength.
7 PM

Innebandy 20:00 [3]

We played a fair bit of Innebandy tonight, with only a few people sticking around after strength we didn't have to cycle teams much. Played with Johan and Pontus first vs Boris, Mao and Laurenz, and then with Boris and Mao. Lastly it was 3 on two, and then it was Boris and me vs Johan, Laurenz and Mao. Tired but happy afterward.

Quit early to make it over to Lisa and Seb's place for Fika and 7 Wonders. #Blodanliving

Sunday Apr 13 #

11 AM

orienteering 39:54 [5] 6.81 km (5:52 / km) +106m 5:26 / km

Rånasstaffetten, a 5 person relay just a short drive away. I got placed on the 2nd team and was running the 4th leg, and I was very excited to race. Loppsugen is the right word perhaps. My team was very good though, which made me quite nervous, as I didn't want to let them down.

I had a good race, and it was a good feeling to run well two days in a row, and to feel very much in control of the orienteering. Still not perfect, but I am seeing improvement and that is motivating.

Liutas came back and tagged off to me and I headed out mostly alone, and didn't see too many people on my course while I was out there. 1st was a long leg, and that gave me a chance to get into the rhythm of orienteering. 2nd was a mistake, wasn't careful enough with the compass because I was following a vegetation boundary, but the vegetation was tricky to interpret and I lost about a minute lower on the broad spur. Pleased with the rest of the course apart from a hesitation on 5 when I came upon a different control just before my own and stopped, feeling confused that it wasn't mine, had the presence of mind to recover quickly.

Also lost some time to 14, I tripped in the slash on the way to punch the 13th control but popped back up again quickly and continued on to the flag. I then discovered that my compass was missing and I knew from Matt when he ran the second leg that the next control was super hard and super vague. I scurried back a bit to search for it, but with all the piles of branches I wasn't confident that I could spot it quickly. It felt like I spent about 15 seconds looking before I just moved on (Quickroute shows it to be about 30 seconds wasted there) so I was a bit hesitant on 14, really relieved when I saw the hill with the boulder and could navigate by features again. (went back afterward and found the compass, just a few meters farther back than I had searched, in plain sight, not like the time that dad and I found his lost contact lens)

In the end Pontus anchored our team to a 17th spot, a nice fight to beat Umeå into the finish.

Quickroute
Winsplits

Saturday Apr 12 #

12 PM

orienteering 35:46 [5] 6.11 km (5:51 / km) +28m 5:43 / km

A good race for me today at the Lännsprinten. Perfect weather for racing, and so much fun to see everyone out and about. There were over 1000 runners there today with a few big names mixed in after the SM-natt race from yesterday.

Terrain was open with high visibility. Runnability only hindered in a few places by marshes or rocky ground.

I ran well, picked good routes mostly, and felt great, and so I am happy with my result. Comparing splits, I should have run straight on 13, because I lost 30 seconds to Mandus and also Winsplits thinks it was an error for me. I had decided to run out along the trail and keep to the higher ground, but I guess it was just too far off the line. 5.21 behind the leader, Matt Ogden, already making waves for his new club Linné.

Quickroute
Winsplits

Friday Apr 11 #

8 AM

Trail run 49:16 [3] 9.27 km (5:19 / km) +86m 5:05 / km

Last week the morning run with David was really fun, and so I managed to convince myself to go out on a similar loop again this week. Weather was crummy, drizzly and grey, but it's nice to get out and start the day out right.
12 PM

Innebandy 50:00 [3]

Weekly Friday Innebandy. We played 4 on 5 and it was a pretty even game. Lots of running lots of sweating. The new PhD student, Yang, came with us today, and played very well. I think he likes it enough to play next time as well.

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