Training Log Archive: BorisGrIn the 30 days ending Sep 30, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||
Thursday Sep 27, 2012 #
Running 50:00 [1]
An aborted attempt at running Linné's 25manna test, followed by shadowing Alli for a couple of controls. Not feeling great about my shape or my orienteering at the moment. Probably need a break after NAOC (not that I am training particularly hard at the moment...)
Wednesday Sep 26, 2012 #
Running 1:00:00 [1] 8.57 km (7:00 / km)
shoes: Asics with flames 2012
Lunchtime HittaUt run with Alli in the drizzle. We ran from Ångström and got a bunch of checkpoints in Stadsskogen and in town.
Tuesday Sep 25, 2012 #
6 PM
Running 1:20:04 [2] 5.62 mi (14:15 / mi) +70m 13:43 / mi
shoes: Marc's Mizunos
After moving all day yesterday, it was nice to get out and get some HittaUt checkpoints with Alli after work. We biked to Flogsta and ran from there to Stenhagen. As it got dark, I took over the navigation and we managed to find all the checkpoints we wanted to get. A nice run, and a good dinner with Ross, Sam, and Benj afterwards.
Sunday Sep 23, 2012 #
Running 1:00:00 [2] 10.0 km (6:00 / km)
shoes: VJ Supra 2012 #2
All the warm-ups and cool-downs for the weekend.
10 AM
Orienteering race 1:02:49 [4] 10.14 km (6:12 / km) +176m 5:42 / km
shoes: VJ Supra 2012 #2
SM Stafett
OK Linné 3: Hamelius-Boris-Håkansson
Johan ran well on the first leg, and I was excited to go out in a good position. I took the wrong route choice to #1, as I did not want to split off from the group I was in, but I think this cost me some time. Ran well for a while after that, and was feeling good through the spectator control. Still solid for the first few controls after that, but then just got really tired and lost a lot of time over the last 15 minutes of the race, probably letting about 3 minutes disappear there without making any real mistakes. Still, not a bad run - about what I am capable of right now. Need to improve fitness quickly before NAOC. Anders had a solid run on the 3rd leg, and we ended up 49th.
It was great seeing our women come from behind and battle for the win right up until the end, with Annika getting beaten out by Tove in the sprint. Also, awesome to see Albin run the anchor leg of a big relay for the first time, and bring Linné home in 5th place. I am sure he has many more great relay battles in a Linné jersey ahead of him!
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
OK Linné 3: Hamelius-Boris-Håkansson
Johan ran well on the first leg, and I was excited to go out in a good position. I took the wrong route choice to #1, as I did not want to split off from the group I was in, but I think this cost me some time. Ran well for a while after that, and was feeling good through the spectator control. Still solid for the first few controls after that, but then just got really tired and lost a lot of time over the last 15 minutes of the race, probably letting about 3 minutes disappear there without making any real mistakes. Still, not a bad run - about what I am capable of right now. Need to improve fitness quickly before NAOC. Anders had a solid run on the 3rd leg, and we ended up 49th.
It was great seeing our women come from behind and battle for the win right up until the end, with Annika getting beaten out by Tove in the sprint. Also, awesome to see Albin run the anchor leg of a big relay for the first time, and bring Linné home in 5th place. I am sure he has many more great relay battles in a Linné jersey ahead of him!
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
Saturday Sep 22, 2012 #
9 AM
Orienteering race 36:39 [4] 4.96 km (7:24 / km) +58m 6:59 / km
shoes: VJ Supra 2012 #2
SM Middle - E Final
Running the E final in the pouring rain. Didn't have it mentally right from the start - just running and not thinking about the orienteering at all, which you cannot get away with in this terrain. Had a bad attitude today and was not excited about the orienteering. An unimpressive result followed an uninspired run.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Running the E final in the pouring rain. Didn't have it mentally right from the start - just running and not thinking about the orienteering at all, which you cannot get away with in this terrain. Had a bad attitude today and was not excited about the orienteering. An unimpressive result followed an uninspired run.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Friday Sep 21, 2012 #
1 PM
Orienteering race 35:51 [4] 5.07 km (7:04 / km) +45m 6:46 / km
shoes: VJ Supra 2012 #2
SM Middle - Heat A
Had a pretty early start and did not feel great physically - still overall tired from working a lot and sleeping little the last few weeks. Managed to keep focus pretty well and avoided large mistakes, but still had too many small ones for this to be a good race. Probably left about 2:30 total out there, but was still fairly satisfied with the result - I think this is about what I am capable of right now.
I was a bit unlucky with the times and just missed out on the D final. In other heats, my time would have been good enough for D or even C finals, but I only made it into E.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Had a pretty early start and did not feel great physically - still overall tired from working a lot and sleeping little the last few weeks. Managed to keep focus pretty well and avoided large mistakes, but still had too many small ones for this to be a good race. Probably left about 2:30 total out there, but was still fairly satisfied with the result - I think this is about what I am capable of right now.
I was a bit unlucky with the times and just missed out on the D final. In other heats, my time would have been good enough for D or even C finals, but I only made it into E.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Thursday Sep 20, 2012 #
6 PM
Running 23:39 [2] 2.9 mi (8:09 / mi) +25m 7:57 / mi
shoes: Marc's Mizunos
Easy run around Stadsskogen with some strides thrown in at the end.
Wednesday Sep 19, 2012 #
Orienteering 55:00
Middle distance training on East Lunsen in preparation for Swedish Champs this weekend. The first part was done as a qualifier: forked courses and starting in groups of four. Second part was a final: unforked courses, starting in 30 second intervals. There were a lot of people in the woods, and it was a bit of a zoo. I started pretty well, but got distracted by people at the end of the first loop and made two big mistakes. Slowed it down in the final and orienteered much better. Nice, clean run though not at very high speed. Excited to run my first Swedish Champs this weekend!
Tuesday Sep 18, 2012 #
Running 1:04:57
Running test in Nåsten. We did a loop consisting of several different segments: downhill running, field running, uphill running, forest running, swamp running, trail running. The problem was that the woods were so wet that, really, each section was more like "mud running." I felt sluggish and heavy and slow, not surprising after the lack of sleep and training the last couple of weeks.
Monday Sep 17, 2012 #
Running 20:00 [1]
Running drills
T.rex training 20:00 [1]
Circuits on the grass outside the clubhouse. First time doing strength in a long while, and it showed!
5 PM
Running 32:17 [2] 3.19 mi (10:07 / mi) +44m 9:42 / mi
shoes: Marc's Mizunos
Warmup and cooldown
Sunday Sep 16, 2012 #
9 AM
Running 1:04:30 [1] 5.27 mi (12:14 / mi) +152m 11:14 / mi
shoes: Marc's Mizunos
Nice run with Alli on a trail in Kolmården before going for a second day at the Kolmården Zoo. A great thesis-submission present!
Friday Sep 14, 2012 #
Note
Thesis submitted. Still can't believe it.
Tuesday Sep 11, 2012 #
Note
The annual update of my career Upplands Medel-DM stats:
2005: 25th/45, 45.4% behind winner
2006: 20th/44, 30.9% behind winner
2007: 15th/43, 23.6% behind winner
2008: 20th/30, 34.0% behind winner
2010: 30th/35, 77.0% behind winner
2011: 22nd/34, 41.2% behind winner
2012: 22nd/38, 35.9% behind winner
2005: 25th/45, 45.4% behind winner
2006: 20th/44, 30.9% behind winner
2007: 15th/43, 23.6% behind winner
2008: 20th/30, 34.0% behind winner
2010: 30th/35, 77.0% behind winner
2011: 22nd/34, 41.2% behind winner
2012: 22nd/38, 35.9% behind winner
Note
Knee Xray results: "free bodies detected on the back side of the knee ligaments". Could be bone fragments. Will be given a referral to see an orthopedist at Akademiska. Wonder how long I'll have to wait...
Sunday Sep 9, 2012 #
Running 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ Supra 2012 #2
Warmup with Andrew plus cooldown with Simon and Häckis
11 AM
Orienteering race 55:57 [4] 10.62 km (5:16 / km) +96m 5:02 / km
shoes: VJ Supra 2012 #2
Saturday Sep 8, 2012 #
Running 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ Supra 2012 #2
Warmup plus a nice forest cooldown with Albin.
11 AM
Orienteering race 35:49 [4] 5.44 km (6:35 / km) +76m 6:09 / km
shoes: VJ Supra 2012 #2
Middle DM in Sigtuna
I was the first starter and felt tired and unfocused from the start. Not much sleep and a lot of stress lately. Got into the map after a few legs, though still lost time on 1, 3, and 10. Got caught by Ralph Street and ran with him for a few legs, but got ahead when he screwed up 12. Then lost more time by choosing a bad route to 13, and finally, a complete disaster to 15. Told myself to be careful on the vague hillside, and still stopped too early when the woods looked green. Felt like I had nothing to relocate off, and eventually did so off the top of the hill. Ugh, 2.5 minutes lost there. Then sloppy to 16 and 17 to finish it off. I'd had a streak of pretty good races going, but this marked the end of that.
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
I was the first starter and felt tired and unfocused from the start. Not much sleep and a lot of stress lately. Got into the map after a few legs, though still lost time on 1, 3, and 10. Got caught by Ralph Street and ran with him for a few legs, but got ahead when he screwed up 12. Then lost more time by choosing a bad route to 13, and finally, a complete disaster to 15. Told myself to be careful on the vague hillside, and still stopped too early when the woods looked green. Felt like I had nothing to relocate off, and eventually did so off the top of the hill. Ugh, 2.5 minutes lost there. Then sloppy to 16 and 17 to finish it off. I'd had a streak of pretty good races going, but this marked the end of that.
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Friday Sep 7, 2012 #
6 PM
Running 37:23 [2] 4.51 mi (8:17 / mi) +97m 7:46 / mi
shoes: Marc's Mizunos
An easy jog around the neighborhood with David Lingfors. Even easy running felt tough today. Weird. A pleasant run with good conversation. Nice to have David as a neighbor in Blodan now.
Thursday Sep 6, 2012 #
Running 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Falcons 2012
Jogging to the start with Sam, Ross, and Lisa.
6 PM
Orienteering 1:08:59 9.86 km (7:00 / km) +71m 6:45 / km
shoes: VJ Falcons 2012
Orienteering intervals on Nåsten. This started out as total chaos with a mass start and lots of people everywhere. Eventually, we were down to a group of me, Mata, Häckis, Roland (Ursula's boyfriend), and Lisa Risby, who was insanely fast. This made for some good head to head racing, and my navigation was getting sharper with each interval. Got pretty dark by the last one - fall is coming.
Tuesday Sep 4, 2012 #
12 PM
Running 9:22 [2] 0.35 mi (26:46 / mi) +23m 22:14 / mi
shoes: Marc's Mizunos
Warmup from Ångström
Running 24:43 2.2 mi (11:14 / mi) +16m 10:59 / mi
shoes: Marc's Mizunos
Quick lunchtime hill repeats with (or, really, behind) Albin, David, and Loefaas. We were running as close to max speed as possible, which meant lots of lactic acid from the beginning.
Monday Sep 3, 2012 #
6 PM
Running 56:56 [2] 4.87 mi (11:41 / mi) +15m 11:35 / mi
shoes: Marc's Mizunos
A decompression run after a tough day. Alli and I got some HittaUt checkpoints on the east side of Uppsala on a beautiful sunny evening.
Sunday Sep 2, 2012 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Falcons 2012
Warmup
Orienteering race 1:21:32 [4] 11.0 km (7:25 / km)
shoes: VJ Falcons 2012
Saturday Sep 1, 2012 #
3 PM
Orienteering 2:13:07 [1] 8.84 km (15:04 / km) +96m 14:17 / km
shoes: VJ Falcons 2012
FInding some HittaUt checkpoints on Nåsten in the rain with Alli.