Training Archive: BorisGrIn the 29 days ending 2008-02-29:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||
| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||||||||||||
Thursday Feb 28 | ||
| Running 32:10 [1]3.57 mi (9:00 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Morning crawl around Stadsskogen with Csaba on a nice, sunny morning. Everything was muddy after the last two days of rain. | ||
| Running 20:00 [2]2.35 mi (8:30 / mi) | |
| shoes: Asics 2007 | ||
| Warm-up/cool-down. | ||
| Running 10:00 [1] | |
| shoes: Asics 2007 | ||
| Löpskolning | ||
| Running 40:00 [4]6.52 mi (6:08 / mi) | |
| shoes: Asics 2007 | ||
| Tempo run on the normal club tempo run loop - along Rosendalsvägen and then south on Vårdsätravägen towards Lurbo. I think I managed to pull a butt muscle yesterday, which did weird things to my stride tonight - I never felt like I had good rhythm and had to force each stride. On the other hand, the speed felt ok - like actual tempo run speed, which I could hold the entire 40 minutes. | ||
| Strength 20:00 [2] | |
| Circuits - one round. | ||
| Innebandy 30:00 | |
| Innebandy! A few good collisions tonight in this "no body contact" sport. Lots of fun. | ||
Wednesday Feb 27 | ||
| Running 53:26 [2]6.68 mi (7:59 / mi) | |
| shoes: 2007 model Falcons | ||
| Running to and from IF Thor's clubhouse in Lurdo with Joffe, Jan, and Millinger. | ||
| Orienteering 1:11:23 [3]*** 6.5 km (10:59 / km) | |
| spiked:4/15c shoes: 2007 model Falcons | ||
| Uppsala Night Cup on Southern Nåsten. Wow. Been a while since I had a worse day of orienteering! Started bad, and only got worse. I wasn't the only one - everyone seemed to be running around lost tonight, but it was still pretty shocking. In particular, there were at least three controls where I was at the right feature but didn't see the reflector, which was very frustrating. Towards the end things seemed to be getting worse and worse when I finally realized that my lamp was dying. I promptly turned for home, not wanting to be stuck in the dark Swedish woods in the freezing rain. No fun to DNF, but this was the right decision tonight. | ||
| C • Crap... 3 | ||
Tuesday Feb 26 | ||
| Biking 1:55:00 | |
| After running around from lecture to workshop to seminar all day long, I finally realized that I hadn't charged my lamp battery with about 40 minutes left before training. I decided to use this as a convenient excuse to skip out on the Tuesday night run in the miserable cold rain we've been having all day, and instead biked down to Ultuna for a double session of spinning at the new F&S there. This was a sweatfest. By the end, people walking by the puddle next to my bike were looking up to see if the roof was leaking. Good fun. | ||
| C • classic 2 | ||
| C • Stupid question 2 | ||
Monday Feb 25 | ||
| Running 33:00 [2]3.67 mi (9:00 / mi) | |
| shoes: Asics 2007 | ||
| Warm-up, cool-down, between intervals. | ||
| Running 20:00 [5]3.48 mi (5:44 / mi) | |
| shoes: Asics 2007 | ||
| Intervals on the horse loop in Stadsskogen - in daylight! Did 5x4 minutes with 1 minute rest. | ||
| Strength 1:00:00 [2] | |
| Jympa. Csaba came along and showed about as much talent for jympa as i do. | ||
Sunday Feb 24 | ||
| Running 1:44:50 | |
| shoes: VJ Falcons-Fall '07 | ||
| From home to/from backbana start, then two laps of backbana with Csaba. A nice comfortable tempo, and I finally managed to do two full laps - first time this winter. Nice and warm: +7C and even sunny at times. | ||
| Strength 1:00:00 [2] | |
| At F&S, with Csaba. Felt surprisingly strong - did heavier weights than usual on nearly all machines. A nice way to end another good week-end of training. | ||
Janne's backbana in Uppsala - Splits | ||
Janne's backbana in Uppsala - Splits | ||
Saturday Feb 23 | ||
| Orienteering 1:54:12 [3]**** 13 km (8:47 / km) | |
| spiked:13/17c shoes: 2007 model Falcons | ||
| OK Linné's training day in Västerås. We started by driving to Tortuna and running a long course on the WOC middle/relay map from 2004. Tough terrain, both physically and technically. Junky forest with a lot of rocks and often low visibility. Unfortunately, my legs were still really sore from Thursday, in particular making it really hard to lift them, which was needed in this terrain. So I struggled along, but ended up cutting the monstrously long course short towards the end. Orienteered well through the technical parts in the beginning, but made two big mistakes later on, getting confused by new clear-cut areas. Ugh, not a great experience all-around.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb... | ||
| Running 40:00 [2]4.44 mi (9:00 / mi) | |
| shoes: Rob's shoes | ||
| Warm-up, cool-down, jogging between intervals. | ||
| Running 18:11 [5]6 km (3:02 / km) | |
| shoes: Rob's shoes | ||
| After eating some pizza and resting in the Västerås club's cabin for a couple of hours, we went over to the indoor track they have there (there isn't one in Uppsala, unfortunately), and did some intervals. The workout was 10 sets of (200 + 400), with the intervals going on 1:20 and 2:40. (In other words, you start the clock, run the 200, then rest until 1:20, then start the clock again, run the 400 and rest until 2:40. The faster you run, the more rest again.)
I felt much better during this session than in the morning, probably because I didn't need to pick up my legs as high on the track. Very happy with this session. Times: 34.9 73.7 36.8 73.8 36.1 73.1 36.1 73.2 36.8 74.0 36.9 72.8 36.4 72.8 36.2 72.1 35.9 72.2 35.7 71.6 | ||
| Strength 5:00 [3] | |
| A series of various plank poses that Millinger had us try out after the intervals. Really hard to hold some of them, such as the plank with one arm and the opposite leg up in the air. | ||
| C • lizard on hot sand 1 | ||
Friday Feb 22 | ||
| Note | |
| (rest day) | ||
| Could hardly walk today because of soreness in the upper hamstring/butt muscles, caused surely by uphill lunges we did yesterday. Never again! (The rest day was planned anyway, though.) | ||
Thursday Feb 21 | ||
| Running 30:00 [2]3.53 mi (8:30 / mi) | |
| shoes: Asics 2007 | ||
| Warm-up, cool-down, jogging between intervals. | ||
| Running 15:00 [1] | |
| Löpskolning | ||
| Running 24:00 [5]4.24 mi (5:39 / mi) | |
| shoes: Asics 2007 | ||
| Intervals. The club's workout was 90-second intervals, but I wanted to do something longer, so ran 8x3 min with 1 min rest instead. The loop was a mix of trail and bike path around the north bit of Stadsskogen and included a hill. | ||
| C • Ooohhh! 2 | ||
| Strength 40:00 [2] | |
| Circuits | ||
Wednesday Feb 20 | ||
| Running 10:00 [2]1.11 mi (9:00 / mi) | |
| shoes: 2007 model Falcons | ||
| Warm-up | ||
| Orienteering 59:22 [3]*** 7.46 km (7:57 / km) | |
| spiked:13/15c shoes: 2007 model Falcons | ||
| Wednesday night-O from the club president's house in Vänge. Ran the long course and orienteered quite well. Being by myself for large stretches probably helped - did not get distracted by others. No real mistakes (at least, not by my night-O standards!), just a bit of sloppiness, plus 30 seconds lost right off the bat since the start was mapped wrong, and I ran into a marsh immediately - managed to get passed by a few people before even reaching the start triangle! Still, not a great result, but I was pleased with the evening.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=5... | ||
Tuesday Feb 19 | ||
| Running 1:31:06 [2]13 km (7:00 / km) | |
| shoes: VJ Falcons-Fall '07 | ||
| Tuesday night course Ö. Legs felt fine and pretty fresh, but the outside of my right knee started hurting on harder surfaces, so I cut the run a bit short. Would be really nice to get rid of all these nagging injuries one day. | ||
Monday Feb 18 | ||
| Strength 1:00:00 [2] | |
| Monday night jympa. Had a lot more energy than usual tonight - probably due to not running beforehand. | ||
| C • you're a training machine B... 5 | ||
| Biking 55:00 | |
| Spinning after jympa. Sweaty. | ||
Sunday Feb 17 | ||
| Running 2:09:11 [2]24.2 km (5:20 / km) | |
| shoes: Montrail Trail Shoes | ||
| Easy long run with Csaba, Inga, Micke, and a couple of others. Ran the yellow trail down to Ekoln and then back up along Sunnersta and Ultuna ridges. Nice long run, and back home in time to watch biathlon. | ||
| Strength 1:00:00 [1] | |
| The usual at F&S, with Csaba. The painful knee hurt a lot less when doing leg presses, which is a good sign. My left shin seems to be hurting now, though. Hmm. | ||
Saturday Feb 16 | ||
| Running 30:34 [2]3.82 mi (7:59 / mi) | |
| shoes: VJ Falcons-Fall '07 | ||
| Home to Nåsten and back with Csaba. | ||
| Orienteering 1:15:50 [3]*** 8.5 km (8:55 / km) | |
| 17c shoes: VJ Falcons-Fall '07 | ||
| Training on Nåsten in the freshly fallen snow. A lot of fun at some times, frustrating at others. My knee jammed and hurt on a lot of the numerous small steep hills we had to climb. Also managed to break a piece off my compass, but the actual north-pointing part seems to be intact. | ||
| Speedskating 1:15:00 [1] | |
| Got home, unpacked, watched Russia win the men's biathlon world champs relay, got some food, and then out again. We drove to Fjällnora with Stan and Sofie and went ice skating on the lake there. This was the first lake skating experience for both Csaba and myself, and we weren't particularly impressive at it. However, it was a lot of fun, especially going downwind - going against the wind really felt like "uphill skating!"
Here's a short video I shot: http://www.youtube.com/watch?v=W8FT-6u1JHQ | ||
Friday Feb 15 | ||
| Orienteering 1:26:04 [2]*** 10.5 km (8:12 / km) | |
| 18c shoes: 2007 model Falcons | ||
| Csaba and I took the club car over to Hagby on this chilly, sunny day and ran the long course from the Halloween night-O that Patrick and I set back in October. Found the two disintegrated pumpkins right where I left them. Pretty cool. | ||
Thursday Feb 14 | ||
| Strength 40:00 [2] | |
| Got back from Portugal after a long travel day just in time for circuits. Felt, unsurprisingly, stiff and somewhat tired. | ||
Wednesday Feb 13 | ||
| Running 35:00 [2]3.94 mi (8:52 / mi) | |
| shoes: 2007 model Falcons | ||
| Warm-ups | ||
| Orienteering 28:57 [4]*** 4.3 km (6:44 / km) | |
| 12c shoes: 2007 model Falcons | ||
| OK Linné's Portugal Training Camp 2008 - Day 7
On the last full day of the camp we drove up to Quaiois, a small village just north of Figueroa Foz on the Atlantic coast, and ran some middle distance-type courses. Finally feeling almost 100%, I decided to run some of today's trainings hard. So I did the first loop of this training at race speed and managed to orienteer and run quite well for it. Tricky terrain - a lot of low visibility areas with vague contours and islands of contour detail to drift between. | ||
| Orienteering 20:00 [2]*** 2.3 km (8:42 / km) | |
| 8c shoes: 2007 model Falcons | ||
| After a short break, jogged the second loop, mostly with Csaba. On every single leg, Ulf flew past us at full speed only to come into the control after us from some strange direction. | ||
| Orienteering 35:09 [4]*** 5.5 km (6:23 / km) | |
| 16c shoes: 2007 model Falcons | ||
| After a nice big lunch in Quaiois followed by a dip in the Atlantic and some sunbathing on the beach, we were back in the forest. MrPither and I ran "tennis orienteering", which is basically orienteering intervals, but with us taking turns starting 15 seconds in front or behind on each interval. We did 6 intervals of about 3 controls each, and the intervals ranged in time from 3:30 to over 8 minutes, where we both independently made huge mistakes. The goal here is to run at higher than race pace and yet manage to navigate, and we mostly succeeded at this, with the exception of a couple of boneheaded moments. Jan, Ulf, Millinger, and Fredrik Noborn were doing the same exercise, though with different interval lengths, and it was cool to watch them fly by while we rested. Very good training. | ||
| Running 18:41 [1]1.87 mi (10:00 / mi) | |
| shoes: 2007 model Falcons | ||
| The rest and jogging bits between intervals. | ||
| Orienteering race 9:06 [5]*** 1.95 km (4:40 / km) | |
| 9c shoes: 2007 model Falcons | ||
| OK Linné's Nudistnattorienteringklubbmästerskap. | ||
| C • Lucky... 1 | ||
Tuesday Feb 12 | ||
| Running 5:00 [2]0.59 mi (8:30 / mi) | |
| shoes: 2007 model Falcons | ||
| Running to the start. | ||
| Orienteering 55:38 [2]***** 4.7 km (11:50 / km) +250m 9:21 / km | |
| 27c shoes: 2007 model Falcons | ||
| OK Linné's Portugal Training Camp 2008 - Day 6
We got up very early this morning and drove three hours to train in some mountain terrain, on the maps from the Portugal O-Meeting 2007. The morning training was middle distance - tough forested hillsides with lots of rock detail and open beautiful hilltops, also with lots of rock detail. Everyone made mistakes, myself included. The best thing, though, was that I managed to get around the whole course without having to take a break or feeling really weak. Almost back to being healthy now! | ||
| Orienteering 1:21:56 [3]*** 10 km (8:12 / km) +450m 6:41 / km | |
| 22c shoes: 2007 model Falcons | ||
| After a nice lunch and some sunbathing in the mountains, we drove over to the map from the Portugal O-Meeting's long distance, which Thierry won last year in 61 minutes. MrPither and I did most of the course, running together, and sometimes trying different routes. I felt pretty good, though took a while to get used to the way rocks and cliffs were mapped. Great day, excellent terrain, and beautiful mountain views. Plus we ran through a heard of goats! It doesn't get any better. | ||
Monday Feb 11 | ||
| Orienteering 39:57 [2]*** 5.25 km (7:37 / km) | |
| 16c (sick) shoes: 2007 model Falcons | ||
| OK Linné's Portugal Training Camp 2008 - Day 5
Training on Pedreanes, a lovely area of open sandy pine forest with little to no undergrowth. Started together with MrPither, but was too weak to run with him after 20 minutes. Continued slowly on my own. | ||
| Orienteering 17:56 [2]*** 2.5 km (7:10 / km) | |
| 9c shoes: 2007 model Falcons | ||
| After finishing the first loop, rested for 15-20 minutes and jogged around another one. Not exactly high quality training, but with beautiful forest like that, you can't just lie there and not take advantage of it. | ||
| Orienteering 25:00 [2]*** 3 km (8:20 / km) | |
| 6c shoes: 2007 model Falcons | ||
| In the afternoon, went out again, this time on the northern part of the same Pedreanes map, and again started feeling weak after 20 minutes or so. Walked back to the finish. | ||
Sunday Feb 10 | ||
| Orienteering 24:51 [2]2.76 km (9:00 / km) | |
| (sick) shoes: VJ Falcons-Fall '07 | ||
| OK Linné's Portugal Training Camp 2008 - Day 4
On Sunday I woke up feeling even worse and promptly threw up. This was the turning point in the episode, and from here my appetite gradually started returning and I was getting stronger. Still, this clearly meant no racing today, and I spent the day spectating and cheering from the stands. (Literally - this day's start and finish were on a track at a large sports complex, so we got to sit in the stands.) My mood was definitely brightened up by Kat's excellent run, and a few other good Linné performances, though I was not glad to hear that both Patricks, who were the only others to touch the cursed mussels, also came down with stomach problems. Anyway, during the afternoon I attempted to jog very easily on a sand dune map by the beach at Costa de Lavos, but felt very weak and drained after just 20 minutes. | ||
Saturday Feb 9 | ||
| Running 10:00 [2]1.0 mi (10:00 / mi) | |
| shoes: VJ Falcons-Fall '07 | ||
| Warm-up | ||
| Orienteering race 47:28 [3]***** 6.1 km (7:47 / km) | |
| 22c (sick) shoes: VJ Falcons-Fall '07 | ||
| OK Linné's Portugal Training Camp 2008 - Day 3
After the spring training the night before, we went to a restaurant in Nazaré, and I ordered just about the only thing on the menu that wasn't seafood - "pork local style". Sure enough, the pork dish comes out covered by mussels. I meticulously scraped them off the pork and handed them over to Patrick, and ate my food. Still, I felt pretty bad that evening and woke up in the morning feeling nauseous. This continued on the ride over to the event, but I decided to try running the race anyway. Bad idea. I felt absolutely awful and was forced to alternate between walking and jogging most of the race, just thinking about getting to the finish and lying down. This didn't help my concentration, either, and I managed to make mistakes despite the slow pace. Finally I staggered to the finish with a pathetically slow time and just lay there for a while. Ended up pretty much motionless and horizontal for most of the afternoon, but felt a little bit better in the evening, even well enough to walk a bit. I was actually quite surprised that I even finished, but I seem to recall some stories of PG's about racing a World Masters Champs with food poisoning, and this gave me a bit of inspiration. | ||
Friday Feb 8 | ||
| Event: International Trophy of Cantanhede, Portugal | ||
| Running 17:30 [2]2.06 mi (8:30 / mi) | |
| Running to/from start. | ||
| Orienteering 1:23:10 [2]*** 10 km (8:19 / km) | |
| 18c shoes: 2007 model Falcons | ||
| OK Linné's Portugal Training Camp 2008 - Day 2
A pair memory training with Andrew on the map closest to the campsite. Not the most exciting terrain - large contour features and a lot of trails, so we made it into memory training. The person ahead navigates to the next control by memory, while the person behind checks that the leader is not running off totally wrong and at the same time memorizes the next leg. Andrew was very good at this and especially impressive on the long legs. I was ok, but made a few stupid mistakes, mostly in the control circles. | ||
| Running 30:00 [2]3.33 mi (9:00 / mi) | |
| shoes: Asics 2007 | ||
| Warm-up/cool-down | ||
| Orienteering 22:00 [5]*** 3.6 km (6:07 / km) | |
| 20c shoes: Asics 2007 | ||
| Afternoon sprint training in the town of Nazaré. A charming little seaside town with a dense network of small, narrow streets and alleys making for excellent sprint terrain. Lots of fun running hard, weaving through pedestrians, and trying to avoid the dogs, all while concentrating on reading the map and counting the right number of alleways before having to turn in. Cool. | ||
Thursday Feb 7 | ||
| Orienteering 1:16:00 [2]*** 10.3 km (7:23 / km) | |
| 23c shoes: VJ Falcons-Fall '07 | ||
| OK Linné's Portugal Training Camp 2008 - Day 1
Just one easy long afternoon run on a nice map called Lagoa Clementina after a long travel day and settling into our bungalows. I ended up with Kat, two Patricks, and Lars - a great group! | ||
Tuesday Feb 5 | ||
| Running 1:22:20 [2]13.5 km (6:06 / km) | |
| shoes: VJ Falcons-Fall '07 | ||
| Tuesday night course B. Running the 12km version and feeling good on rested legs, sloshing through the mud and snow and breaking through the ice all over the place. Felt sort of like a Teutonic Knight must have felt while drowning and losing the Battle on Lake Chudskoe against Aleksandr Nevsky in 1242. | ||
| C • 1242 12 | ||
Monday Feb 4 | ||
| Note | |
| (rest day) | ||
| Taking it easy for a couple of days after three hard weeks of training and before Portugal. Decided to take the whole day off today, especially after staying up for the Super Bowl. It was worth it, though!! | ||
| C • NY Giants 4 | ||
Sunday Feb 3 | ||
| Running 1:53:40 [2]13.0 mi (8:44 / mi) | |
| shoes: 2007 model Falcons | ||
| Long run: to KG, over to backbana start, a lap of Björn's backbana (a 13km loop with some hills, but none of the steepest ones that are on the regular backbana and make my knee hurt on the way down, 67:52) partly with Mats, and then back to KG and to Blodan with Mari. | ||
| C • We are the Champions 4 | ||
Saturday Feb 2 | ||
| Running 30:00 [2]3.33 mi (9:00 / mi) | |
| shoes: VJ Falcons-Fall '07 | ||
| Running from KG down to Lurbo with Jan, Lina B, and Andreas, plus running to the start with everyone. | ||
| Orienteering race 1:05:58 [4]** 10.9 km (6:03 / km) | |
| spiked:11/12c shoes: VJ Falcons-Fall '07 | ||
| NC Sport Cup 3, IF Thor organizing. This one went on a mix of the Southern Uppsala map, the Vårdsätra map with all the trails removed, and Nåsten, with the finish leg measuring 1.4km. Mass start as usual, with forked courses. The orienteering wasn't too hard, but picking the best routes was tricky. Ran pretty well and was with Ola Hultin most of the way until getting away from him over the las couple of legs. Came 6th overall, 7 minutes behind Jan, and just behind Linus Karlsson Mood, who had a better route choice to the finish.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a... | ||
| C • Looking good. 6 | ||
| Running 20:51 [2]2.45 mi (8:30 / mi) | |
| shoes: VJ Falcons-Fall '07 | ||
| Running back to KG from the finish for the season kick-off meeting. Talking about all the races, camps, and trips planned for this year makes me excited. Can't wait for spring! | ||
| Strength 1:00:00 [1] | |
| After coming home from the kick-off meeting, managed to drag myself out the door and to the gym in a snowstorm. Promised myself that I'd buy a chocolate bar afterwards as a reward for going, but couldn't be bothered to stop for anything on the bike ride home in a blizzard. | ||
Friday Feb 1 | ||
| Note | |
| (rest day) | ||
| Rest day! | ||