Training Log Archive: robw

The first skiing for the year. It was beautiful weather in Borlange but still heaps of snow so Alf and I got out the skis already. I wasnt any worse than last year but that still meant i was crap and i crashed a lot on the corners esp in the beginning. I dont see how i will ever learn to ski properly but its sort of fun and a good alternative training, i am going to be sore tomorrow but.

C • Skiing! 3

Intervals on the Falun indoor track with MalungsOK. 1k (3.20), 600m (1.52), 400m (1.12), 200m (0.33), 200m (0.33), 400m (1.10), 600m (1.52), 800m (2.31) all with 1min recovery.
I thought we were doing 8 x 1k with 1min recovery since that was what was written but i found out after the first interval that we were doing this instead. I struggled a fair bit too run fast and felt pretty cooked at the end but it was probably more fun to do this session than 8 ks. Hakan and Erik battled it out at the front.

Johnny Danielsson swedish 10k record holder (27.55), 5k (13.20) and 8th at the Seoul Olympics came along to this training to talk a bit about training and running technique and we were videotaped so we could look at our own running technique which was pretty interesting.

Warming up and down for the intervals on the indoor track.

Had a training/planning day with MalungsOK today discussing the year thats been esp Tiomila and Jukola as well as our favourite orienteering trainings and then planning next season, which competitions we will run, how we will prepare for the big relays and when and were we will have training camps. It was fun to feel the promise and excitement of the new season already.

Went out for an easy jog in the snow, beautiful sunny day but i felt pretty dead.

Took the train up to Borlange in the evening for Malungs OK training camp.

6 x approx 1km night orienteering intervals on a 1:7500 sprint map somewhere in Gottsunda. I ran them at a tempo pace with 90sec recovery. Jeez it was icy on the roads and paths, fun to do some orienteering again but.

Warming up and down for the intervals. It was bloody freezing again so i didnt bother with an extra 10min to keep the pattern going. I didnt muck around with the clothes either, thick tights, 2 thermals, a vest and a jacket - i took the jacket off for the intervals but.

C • Running outfits 5

Tempo intervals. 3 x 8min with 2min recovery on the treadmill since it was bloody freezing outside as well as 10cm of snow everywhere. I ran the efforts at 3.30min/km, 1% which was a bit harder than i expected prob due to the lack of hard training over the last month. It was nice to run a bit faster though and no probs with the knee.

C • nice chart 2

Jogging down and back to the gym in -6 and snow plus the warm up and down and recoveries on the treadmill. I ran home the long way to make it up to 60min for the day just for you Boris. Crazy winter weather with a stack of snow and 50kmh winds. Pandas on the roads before the snowplows got into action - the buses were sliding down the hill into the city with their brakes locked and one had jacknifed at the top... winter is a month early.

The first snow for the winter came today although by the time i went out for a run it had turned to cold drizzle and washed most of the snow away... lovely. It was a struggle for me, 50min round stadskogen felt like a marathon.

C • Pattern 10

Running in stadskogen in the cold drizzle. The knee was a bit sore in the start but good at the end. The quads are still killing me though. I don't know how anyone gets into running, it is so uncomfortable in the beginning and then once you run a lot there is a whole new type of discomfort.