Training Log Archive: KatIn the 31 days ending Dec 31, 2007:
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Monday Dec 31, 2007 #
Running 1:02:00 [3] 6.8 km (9:07 / km)
shoes: Mudclaw 07
Easy run with Greg, Sergei, and Boris in Forest Park, with some running drills towards the end. I ate way too much for breakfast, so felt quite sluggish at first, but it was really nice weather and good to be out with the others.
Stretching 5:00 [0]
Sunday Dec 30, 2007 #
Running 58:00 6.63 mi (8:45 / mi)
shoes: Mudclaw 07
An easy run in Forest park with Kseniya. I felt pretty good and the time passed quickly because we were chatting the whole time.
Stretching 5:00 [0]
Saturday Dec 29, 2007 #
Note
(rest day)
Time for an easy couple of weeks - one in New York and one in the Dominican Republic. I'll train if I feel like it, but I'm not expecting to do all that much.
Friday Dec 28, 2007 #
Orienteering 1:53:00 12.9 km (8:46 / km)
ahr:136 shoes: VJ Integrators
Boris and I took public transportation to get to the middle of nowhere near Stockholm and orienteer on a map called Nacka. This was lovely terrain, with lots of technical detail and some steep hills (5m contours!). We took turns leading and talking about the navigation and in general we did quite well. Awesome fun. (NOTE: 12.9 km is actual distance covered, not straight-line, although probably close to it.)
Thursday Dec 27, 2007 #
Running 1:10:30 8.2 mi (8:36 / mi)
max:179 shoes: Brooks 07
Ran over to the track with Boris (15:28), then did some running drills, a few strides, and a 200-meter rep (48") to get a feel for the interval pace. The interval session was 3x1km (hoping for 4 minutes) with 200m rest, followed by 1x400m and 3x200m. Then I jogged home with Boris, taking a slightly longer route up the nearby hill. (20:30).
Splits by 200s were:
First 1km: 45.25, 45.82, 47.56, 47.70, 48.22
(Rest: walk 100m, jog 100m in 1:38)
Second 1km: 48.38, 48.07, 47.74, 47.52, 47.32
(Rest: walk 100m, jog 100m in 1:45)
3rd 1km: 48.23, 47.40, 48.58, 49.24, 46.35)
(Rest: walk 100m, jog 100m in 1:38)
400m: 47.72, 48.59
(Rest: jog/walk 200m in 1:22)
200s:
43.12 (Rest: jog 200 in 1:18)
45.27 (Rest: jog 150 in 0:59)
41.18
I was quite pleased with this. I started off a bit too quickly because I was out of practice running track intervals, but the second two were good and all of them were under 4 minutes, which was the goal. Plus, I got my HR up to 179!!! Yippee!
Splits by 200s were:
First 1km: 45.25, 45.82, 47.56, 47.70, 48.22
(Rest: walk 100m, jog 100m in 1:38)
Second 1km: 48.38, 48.07, 47.74, 47.52, 47.32
(Rest: walk 100m, jog 100m in 1:45)
3rd 1km: 48.23, 47.40, 48.58, 49.24, 46.35)
(Rest: walk 100m, jog 100m in 1:38)
400m: 47.72, 48.59
(Rest: jog/walk 200m in 1:22)
200s:
43.12 (Rest: jog 200 in 1:18)
45.27 (Rest: jog 150 in 0:59)
41.18
I was quite pleased with this. I started off a bit too quickly because I was out of practice running track intervals, but the second two were good and all of them were under 4 minutes, which was the goal. Plus, I got my HR up to 179!!! Yippee!
Circuits 36:00 [1]
Circuits with Boris after the run, in our living room. We did exactly the same exercises as the usual Thursday circuits, so it was quite organized actually.
Stretching 5:00 [0]
Wednesday Dec 26, 2007 #
Running 1:19:33
shoes: Mudclaw 07
Run to backbana with Boris (18:46, going the quick route).
One loop of the backbana, doing the hills fast and taking it (relatively) easy on the downhills and flats.
Then back home with Boris (23:49, going the long way).
Splits for the hills were:
(1) 1:21
(2) 1:14 (steep hill)
(3) 0:46 (short hill after open area)
(4) 0:38
(5) 0:35 (short hill at end of loop)
(6) 0:21 (short sloping hill up to water tower)
17:20 for first part of backbana
(7) 1:01 (uphill part only of the blue line)
(8) 0:35 (same as (4) )
(9) 0:57 (trail was indistinct here - went off the line to the right)
(10) 1:18 (same steep hill as (2) )
(11) 1:55 (rocky hill without distinct path, had to walk about half of it)
(12) 1:31 (final steep hill and I managed to run all the way!!!)
35:28 for the entire backbana
Doing intervals instead of a continuous run on the backbana certainly felt easier both psychologically and in terms of HR, but my legs were just as dead at the end and I could run up the hills more smoothly and quickly.
One loop of the backbana, doing the hills fast and taking it (relatively) easy on the downhills and flats.
Then back home with Boris (23:49, going the long way).
Splits for the hills were:
(1) 1:21
(2) 1:14 (steep hill)
(3) 0:46 (short hill after open area)
(4) 0:38
(5) 0:35 (short hill at end of loop)
(6) 0:21 (short sloping hill up to water tower)
17:20 for first part of backbana
(7) 1:01 (uphill part only of the blue line)
(8) 0:35 (same as (4) )
(9) 0:57 (trail was indistinct here - went off the line to the right)
(10) 1:18 (same steep hill as (2) )
(11) 1:55 (rocky hill without distinct path, had to walk about half of it)
(12) 1:31 (final steep hill and I managed to run all the way!!!)
35:28 for the entire backbana
Doing intervals instead of a continuous run on the backbana certainly felt easier both psychologically and in terms of HR, but my legs were just as dead at the end and I could run up the hills more smoothly and quickly.
Stretching 5:00 [0]
Note
The sun did not come up today, because it rained last night and the clouds are still hovering over Uppsala. Bah.
Tuesday Dec 25, 2007 #
Running 20:00 [2] 2.22 mi (9:00 / mi)
shoes: VJ Integrators
Running to/from Nåsten with Boris.
Orienteering 2:04:00 12.4 km (10:00 / km)
shoes: VJ Integrators
Long training on Nåsten with Boris. We took turns leading, changing at each control. Very fun and great training. I felt good after my several days of rest. :)
Gympa 45:00 [1]
shoes: Brooks 07
Gympa with Boris and two hundred Swedes. The place was absolutely packed! (I meant to do this yesterday, but there was no gympa then.)
Stretching 5:00 [0]
Monday Dec 24, 2007 #
Orienteering 1:21:00 6.0 km (13:30 / km)
shoes: Green VJ Integrators
Morning training on Ekdalen with Boris and Ulrik, 17 controls. We ran together, with me navigating most of the time and the other two following. The terrain is fantastic in some parts, but the map is about 15 years old, which meant we had to adjust to things such as a new (unmapped) road, felled areas, and contour lines being very simplified. The marshes were incredible today - I could see right through the ice as if it was glass, so it felt as if I were walking on water!
Note
My back still feels stiff, but it was fine when running, so I think I can train now as long as I am careful not put too much stress on it.
Sunday Dec 23, 2007 #
Note
My back is feeling better today, but still not good enough to train. I made oatmeal cookies instead. Set off the fire alarm on the first batch because I forgot that the instructions were in Fahrenheit and the oven numbers are in Celsius. At least the second batch came out well. :)
Saturday Dec 22, 2007 #
Note
The plan was to go to Fiby and run a middle-distance course twice, but bad luck happened. I had serious back pain ever since last night and then today none of the chiropractors/naprapaths were working, so the only option left was to see someone at the hospital emergency room. Four hours at the hospital and I was diagnosed with a case of "back sprain" and given a prescription for some pain killers. The doctor said the pain should go away in a few days, so hopefully I will not have to take too much time off from training. The only cause I can think of for the sudden back pain would be my fall on a rock yesterday morning while out jogging. Argh. I knew I shouldn't have worn sneakers when running around on frost!
C • back 3
Friday Dec 21, 2007 #
Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Brooks 07
Running a bit before and doing some running drills and jogging afterward.
Orienteering 25:00 [1] 2.0 km (12:30 / km)
shoes: Brooks 07
Jogged around the Blodan DX Deluxe course from last spring. I stopped several times to make sure I had found the right spot - it's hard to keep going on a 1:1250 map without a compass and without any post-it notes out to mark the control locations. Fun and good training.
Stretching 5:00 [0]
Note
Meant to do a longer run today, but didn't have time because the afternoon was spent in Stockholm, looking at butterflies and then eating (amazing) Ethiopian food. So good!!!
Thursday Dec 20, 2007 #
Running 51:00 6.0 mi (8:30 / mi)
shoes: Brooks 07
10 minutes warm-up, 5 minutes of running drills, then intervals with the club in Stadsskogen. Today's session was 6x{3' fast, 1' jog}. I wound up running by myself again, trailing the fast people but way ahead of the slower ones. At least I could still see Kristina and the other fast girls ahead in the distance. The exciting part was that today's intervals actually felt *hard.* Still more like intensity 4.5 than 5, but it was definitely better than the last two weeks. Looks like my body is remembering what it is like to run fast again!
Strength Training 3:00 [1]
Some jumps and step-ups before circuits.
Circuits 36:00 [1]
shoes: Brooks 07
Club circuits. Body felt tired (especially my legs, which are sore from recent fast activity) but it was good to do this.
Stretching 5:00 [0]
Wednesday Dec 19, 2007 #
Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)
shoes: Green VJ Integrators
Jogging to the backbana. Felt stiff and slow, but time it took to get there was relatively short.
Running 32:08 4.9 km (6:33 / km) +300m 5:01 / km
shoes: Green VJ Integrators
Backbana. I did the first part as hard as I could, being as reckless as I dared on the downhills and really trying to push on the uphills and flats. Then I walked for 100-150 meters and started jogging the second part, speeding up as I went along. Splits were 14:29 out (new personal record!) and 17:39 for the second part, not including the section I walked (which took about 1:40). I definitely went off track a bit on the way back because the path became quite indistinct in two places, but I don't think I gained or lost a significant amount of time with this.
Running warm up/down 8:40 [2] 1.0 mi (8:40 / mi)
shoes: Green VJ Integrators
Jogging back to the MIC.
Running warm up/down 8:00 [2] 0.89 mi (9:00 / mi)
shoes: Green VJ Integrators
Jogging loops around the parking lot trying to warm up before the start.
Orienteering 57:20 5.4 km (10:37 / km)
shoes: Green VJ Integrators
Wednesday night-O. I did quite well today! Meandered off the line a few times and had to correct, but overall I felt in control of the navigation and was having fun out there.
Tuesday Dec 18, 2007 #
Note
(rest day)
Progress:
1. I am in the process of buying a new SI card to replace the one I lost. Unfortunately I cannot order one with the same number. :(
2. I am getting a Swedish ranking next year, so perhaps I'll be able to run some of the Swedish championships.
3. My British ranking in W21L puts me in 17th place, which doesn't by itself mean all that much. What is good is that the points I received for the regional events this fall were on average higher than those of the previous year.
4. I now own a Garmin Forerunner 305. It's waiting for me in New York, so I'll start using it in a couple of weeks.
1. I am in the process of buying a new SI card to replace the one I lost. Unfortunately I cannot order one with the same number. :(
2. I am getting a Swedish ranking next year, so perhaps I'll be able to run some of the Swedish championships.
3. My British ranking in W21L puts me in 17th place, which doesn't by itself mean all that much. What is good is that the points I received for the regional events this fall were on average higher than those of the previous year.
4. I now own a Garmin Forerunner 305. It's waiting for me in New York, so I'll start using it in a couple of weeks.
Monday Dec 17, 2007 #
Running 50:00 5.88 mi (8:30 / mi)
shoes: Brooks 07
Running to the track with Boris, attempting a 3km time trial (failed), then running back to the apartment.
Running 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Brooks 07
As soon as I got back home, I grabbed another shirt and then ran down to the gym. (Time includes running both there and back).
Gympa 47:00 [2]
shoes: Brooks 07
Lots of Linne people there tonight. I was better at the coordination stuff today because I knew what was coming up, but felt quite tired from the almost non-stop running, so wasn't lifting my legs as high as last week.
Sunday Dec 16, 2007 #
Running (terrain) 1:53:24 16.0 km (7:05 / km)
shoes: Green VJ Integrators
Woke up this morning feeling hungover from yesterday's moving-in party, but managed to get out the door for a long run with Boris on small Nåsten trails. I navigated, so knew where we were most of the time. Almost all of the marshes were frozen solid, so we could skate on them in our O-shoes. :)
Saturday Dec 15, 2007 #
Running 10:00 [2] 1.11 mi (9:00 / mi)
shoes: Green VJ Integrators
Running to and around the start, trying to warm up. It was several degrees below freezing and certainly felt like it!
Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Green VJ Integrators
A type of score-O training, set up by Anne. Very good fun and I orienteered well for once. :)
Friday Dec 14, 2007 #
Running 50:56 [2] 6.17 mi (8:15 / mi)
shoes: Brooks 07
Easy run in Stadsskogen, the first half with Patrick. Legs felt good and reasonably loose. Feet hurt a bit - really need to stretch more and roll the golf ball around.
Thursday Dec 13, 2007 #
Running 1:00:00 7.06 mi (8:30 / mi)
shoes: Brooks 07
Warm-up: Run to Norby hill
Reps: 10 x sprint up steep Norby hill (about 11 meters climb, 31-32 seconds each) with jog down as recovery
5 minutes easy running, then repeat 10 x sprint up Norby hill
Cool-down: Run to Hågadalsskolan
I did this with Boris, who was nice enough to skip the club tempo run so that I would not have to run alone. He started the reps a few meters further away from the hill and usually caught me right at the top, before the slight downhill. Next time we'll have to have him start a bit further back so that we have a true race to the finish each time.
Reps: 10 x sprint up steep Norby hill (about 11 meters climb, 31-32 seconds each) with jog down as recovery
5 minutes easy running, then repeat 10 x sprint up Norby hill
Cool-down: Run to Hågadalsskolan
I did this with Boris, who was nice enough to skip the club tempo run so that I would not have to run alone. He started the reps a few meters further away from the hill and usually caught me right at the top, before the slight downhill. Next time we'll have to have him start a bit further back so that we have a true race to the finish each time.
Circuits 40:00 [1]
Linne club circuits. Exercises felt a lot harder than last week - the hill sprints really tired out my hamstrings.
Wednesday Dec 12, 2007 #
Running warm up/down 13:00 [2] 1.44 mi (9:00 / mi)
shoes: Green VJ Integrators
Jogging before the start, trying to get warm, and running back to the cars on the road after.
Orienteering 45:00 4.0 km (11:15 / km)
shoes: Green VJ Integrators
Another unfinished Wednesday night-O. I spiked #1, but then had my lamp knocked off while crossing a green marsh and lost my SI trying to fix it. If I hadn't been wearing thick gloves, I would have felt it slip off my finger and would have found it immediately, but as it was, I didn't notice until I'd run off. I spent several minutes backtracking and searching for it, but it was a lost cause. I went around most of the course, but skipped the last few controls because they didn't seem interesting and I wasn't concentrating anyway. I've had that SI for two years now and I've always had a certain attachment to it, so I was really unhappy about losing it. I'll have to get a new one now, and I'll be sure to tie a string to this one!
Tuesday Dec 11, 2007 #
Running (terrain) 2:00:00 [2] 16.0 km (7:30 / km)
shoes: Green VJ Integrators
Running to/from the clubhouse and doing the Tuesday night line-O on Nasten. Couldn't see more than two feet in front of me because my lamp was so dim, so I made sure to stick close to other people. Pace was quite quick, so I barely had any time to even look at the map, let alone follow where we were going. Good physical training, but it's a shame I can't navigate and keep up a decent pace at the same time!
Note
My toes were blue after the run today, having gone numb after the first hour of wading through marshes. I want warm weather and sunshine!!!!!
Monday Dec 10, 2007 #
Running 16:00 [2] 1.73 mi (9:15 / mi)
shoes: Brooks 07
Run to/from the gym.
Gympa 55:00
Stretching 5:00 [0]
Sunday Dec 9, 2007 #
Running 1:55:00 [2] 20.0 km (5:45 / km)
shoes: Nike Pegasus
Long run on trails and dirt roads with Boris. Went from Blodan past Kung Björn's hill and then all the way south through Nåsten towards Stabby and onto Hammarskog. A loop around Hammarskog and then back through the Lurbo riding center and along Hågadalen past the clubhouse and home. Very muddy the entire time and towards the end we had to cross a ten-meter pond that used to be a field. The weather was *almost* sunny, but the insides of my feet hurt so I wasn't as happy about it as I could have been.
Stretching 6:00 [0]
Saturday Dec 8, 2007 #
Running warm up/down 13:22 [2] 1.49 mi (8:58 / mi)
shoes: Green VJ Integrators
Jogging to the start and some more random running in circles while waiting for others to show up.
Orienteering 1:53:57 8.9 km (12:48 / km)
shoes: Green VJ Integrators
Training course on Sigtuna, with SI and training kites! I am sorry to say that I did not do so well, overall. It felt like I was orienteering for the first time ever. After spending 10 minutes in the vicinity of #1 and finally finding it lower than I expected it to be on the hillside, I turned the map around and realized the contour intervals were 2.5 meters and not 5. Aha. I then had some trouble with #2 and #3, but once I got into the map and remembered what orienteering was like, it went much better. This was a really worthwhile training for me - one of those times when I understood exactly where I went wrong and figured out how to fix it and learn from the mistake.
Friday Dec 7, 2007 #
Running 58:11 6.46 mi (9:00 / mi)
shoes: Brooks 07
Ran to the Norby lit track with Andrew, did three loops while he did intervals, then ran back home. Feet hurt at first (on the insides), but got better after ten minutes.
Stretching 6:00 [0]
Note
Random stuff:
1. Today Boris and I moved to Blodan.
2. As of yesterday, I am officially 21 years old
3. It's been raining almost nonstop the past week
4. Boris and I have to draw line-O courses on 70 maps by Sunday evening
1. Today Boris and I moved to Blodan.
2. As of yesterday, I am officially 21 years old
3. It's been raining almost nonstop the past week
4. Boris and I have to draw line-O courses on 70 maps by Sunday evening
Thursday Dec 6, 2007 #
Running (pavement) 1:05:00 8.13 mi (8:00 / mi)
shoes: Brooks 07
Warm-up, 5 minutes of running drills, intervals with Linne, cool-down. The interval session was 9 (3), 6 (2), 2x {3 (1)}, 2x{2 (1)}, 3x{1 (30)}, 4x {30 (30)}. I wound up running by myself because the guys and Mari, Lina, Sofie were too fast for me and the other girls were too slow. Still, certainly more fun to do this as part of a spread-out group than no group at all. Towards the end I was running really fast (as fast as I could, anyway), but I still didn't feel like I was breathing hard, which was a bit frustrating.
Strength Training 35:00 [1]
shoes: Nike Pegasus
Linne circuits. Good exercises - I approve! Just need to add five more minutes of core stuff at the beginning and it will be almost perfect.
Stretching 5:00 [0]
Wednesday Dec 5, 2007 #
Running 52:50 8.2 km (6:27 / km) +300m 5:27 / km
shoes: Mudclaw 07
Ran to the backbana, did one loop with Boris (36:15), rather slowly because my legs refused to work, then jogged back to the MIC. Light rain the entire time and cold weather. I wonder if I'll see the sun at all these next few weeks?
Orienteering 1:15:00 [2] 7.0 km (10:43 / km)
shoes: Green VJ Integrators
Wednesday night-O on southern Nasten. Raining the entire time, but I was reasonably comfortable wearing several layers, neoprene socks, and big gloves. It was an interesting experience, because my lamp only has low beam working and thus I couldn't see more than five feet in front of me. I was absolutely terrified when going through marshes or vague flat areas because I had no idea what was up ahead and I didn't want to get lost. Nonetheless, I got around most of the course, only bailed on the second-to-last control because I didn't want to keep people waiting for me.
Tuesday Dec 4, 2007 #
Orienteering 1:48:56 12.8 km (8:31 / km)
shoes: Green VJ Integrators
OK Linne Premiären - the first of the Tuesday night line-O courses on Nåsten. I did this one with Boris, running quickly in the beginning with others, then slowing *way* down to be able to read the map and actually navigate myself. Very cool evening, with fireworks and music at the start and various pictures and occasional sparkling lights in the woods.
Sunday Dec 2, 2007 #
Note
Woke up with a bit of a headache and sore throat, surely due to running around for almost two hours in the cold yesterday when very tired from traveling. Decided to skip the Linne training today and hope to feel better tomorrow, especially because the map did not look very inspiring.
In the afternoon I did a lot of wall climbing, swinging on ropes, crawling around in tunnels, and similar challenges at Boda Borg, a type of adventure place where groups of 3-4 people go around doing various challenges (some physical, some puzzle-solving or skill-related) and collecting stamps from the successful attempts. My team of three girls did quite well. Excellent teamwork. :)
In the afternoon I did a lot of wall climbing, swinging on ropes, crawling around in tunnels, and similar challenges at Boda Borg, a type of adventure place where groups of 3-4 people go around doing various challenges (some physical, some puzzle-solving or skill-related) and collecting stamps from the successful attempts. My team of three girls did quite well. Excellent teamwork. :)
Saturday Dec 1, 2007 #
Orienteering 1:20:00 [2]
shoes: Mudclaw 07
Orienteering in some really complex terrain south of Stockholm. It was wet, cold, and really tough going! In the beginning I kept slightly twisting my ankles and falling because I hadn't run in rocky stuff in a while, but after the first twenty minutes or so it got better. The navigation was very tough for me because I was tired (having had only two hours sleep), the map was old and the contour lines generalized, and the contour interval 5 meters, which is not what I am used to in Sweden. But I kept thinking that this was all good for me, because it reminded me of things I needed to work on.
Running 30:00 [2]
shoes: Mudclaw 07
After doing the first six controls, I decided to return to the finish because my feet were numb and I didn't want to keep the others waiting. It was a long way back and involved getting over several obstacles, including inching along a barbed-wire fence to avoid falling into a big stream. The funny thing was I wasn't the only one who did this! Patrick had exactly the same idea.