Training Archive: BorisGrIn the 31 days ending 2005-12-31:
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| H | 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 | S | ||||||||||||||||||||||||||||||||||||||||||
Saturday Dec 31 | ||
| Biking 20:00 [1] | |
| To and from downtown in the snow, to buy some last-minute wine for New Year's. | ||
| Skiing 1:30:00 [3] | |
| A fun classic ski with Lars, Johanna, Jorgen Ohlin, and Annika Billstam on a lit trail in Knivsta. I think this was my first time classicing since college, and it showed in the "technique". But it was a really fun workout, followed by a New Year's dinner at Jorgen and Annika's house, the high(or low-)lights of which included: me cooking; a brain-teaser competition including a control description symbol Sudoku puzzle; discussion of why americans don't orienteer; a competition between Lars and Jorgen to see who can stuff more marshmallow-like soft cookies into his mouth which contained half a tomato to start with. And, of course, there was the champagne and fireworks at midnight. My first New Year's in Sweden! | ||
| C • Reasons? 4 | ||
Friday Dec 30 | ||
| Skiing 40:00 [2] | |
| First ski of the year, right after coming back from sunny Malta. Just went outside to make some tracks and remember how to ski, as I haven't skied more then 3-4 times a winter since 2002. Felt good, but I hope this is just the first time of many! | ||
Tuesday Dec 27 | ||
| Running 1:23:57 [2]9.33 mi (8:59 / mi) | |
| shoes: Nike Pegasus '05 | ||
| Running around the tiny island of Gozo, the smaller part of the Maltese "archipelago", with Kat. Got lost a few times, thanks to the fine "hiking maps" we were equipped with. At least we got some adventure between running across planted fields, making sure the local bird hunters didn't mistake us for the last pair of falcons, and stumbling over trip wires, designed to trap the non-existent big animals on the island. | ||
Monday Dec 26 | ||
| Hiking 2:00:00 [1] | |
| Hiking with Kat on Malta for several hours. Nice and warm, beautiful scenery, cliffs, Mediterranean shore, and the like, but no woods and no real hiking trails, just farm roads. Still lots of fun and a nice break from the snow. | ||
Thursday Dec 22 | ||
| Orienteering 1:44:57 [2]15 km (7:00 / km) | |
| shoes: VJ - Cleats | ||
| Nice easy run on Nasten, mostly on small trails, with Kat on our last day in Sweden before a vacation in Malta for a week. I feel pretty good right now, but a short training break shouldn't hurt, and I expect to return with some more motivation and ready to get back into the woods. | ||
| C • ooooh have fun! That sounds gr... 5 | ||
Wednesday Dec 21 | ||
| Orienteering 57:38 [3]5 km (11:32 / km) | |
| shoes: 2006 VJ Falcons | ||
| Last night-O of 2005! A course through some tough woods (read: lots of clear-cut areas and green) in a light snowstorm. I started out well, hitting the first two, but ran right by the third one at the end of a very long leg and lots a bunch of time, followed by more time on 4 and 6. Finished well, for second place on the short course, behind.... 14-year-old Albin Ridefelt. | ||
| Biking 50:00 [2] | |
| Lots of biking in the snow.
| ||
Tuesday Dec 20 | ||
| Running 1:59:10 [2]19.5 km (6:07 / km) | |
| shoes: 2006 VJ Falcons | ||
| Tuesday night run with the club. Ran with Kat the whole way - though tonight's training was strange in that a lot of it was on roads and trails and not so much in the woods. Still, fun to run with Kat and to try out my new tights. | ||
Monday Dec 19 | ||
| Biking 18:00 [2] | |
| To/from MIC for my last exam of 2005! | ||
| Running 10:30 [2]1.31 mi (8:01 / mi) | |
| shoes: 2006 VJ Falcons | ||
| To/from Stadsskogen | ||
| Orienteering 37:16 [3]5 km (7:27 / km) | |
| shoes: 2006 VJ Falcons | ||
| Running the course Kat set for me in Stadsskogen. Lots of fun, though seeing white sheets of paper with orange crosses on them was a tad difficult in the snow! | ||
| C • Quick Markers... 1 | ||
Sunday Dec 18 | ||
| Biking 25:00 [1] | |
| Biking through the snow to the clubhouse and back. First attempt was with Kat on the back of my bike. Unsuccessful. Ran back and got the second bike, then things went a little better. Still, biking in snow sucks.
| ||
| Orienteering 1:26:58 [2]8.7 km (10:00 / km) | |
| shoes: 2005 Falcons | ||
| A map run on Hjornmossberget. Started with Kat, behind the main group, reading the map and following footprints in the snow for a while. Kat didn't feel well, though, and falling through the ice into a stream was the last straw. We jogged back to the car, got her changed and warm, and I went out again, doing a 6km loop in the snow. The orienteering was really fun, but running was very difficult, with lots of stuff underfoot, as well as the snow, impeding progress.
I am feeling a bit tired, so I think it's time for an easier week in the training cycle. | ||
Saturday Dec 17 | ||
| Biking 18:00 [1] | |
| To and from the MIC for my exam. | ||
Friday Dec 16 | ||
| Orienteering 1:09:06 [2]5.76 km (12:00 / km) | |
| shoes: VJ - Cleats | ||
| Friday morning O with Kat: set a course for her at Stadsskogen, hanging bits of toilet tissue as controls, while she set one for me. | ||
| Orienteering 26:39 [3]4.16 km (6:24 / km) | |
| shoes: VJ - Cleats | ||
| Running Kat's course on Stadsskogen (no compass). Didn't push extremely hard, tried to read the map the whole time. The course was fun, but not too hard, and still I managed to get disoriented once and leave the control 90 degrees off. Tough with no compass and no features... | ||
| Biking 20:00 [1] | |
| To/from school on my nice new bike. | ||
Thursday Dec 15 | ||
| Biking 15:00 [1] | |
| I have a new bike! Bought it from some Canadian guy who came here, decided he liked it and wanted to stay, bought a brand-new bike, then realized he had no money left and decided to leave immediately and sell his bike. He bought it for 1500, wanted to sell for 900, I paid 750. Sweet. At least until it gets stolen... | ||
| C • Fancy bike 2 | ||
| Running 29:45 [2]3.31 mi (8:59 / mi) | |
| shoes: Nike Pegasus '05 | ||
| Warm-up and cool-down. | ||
| Running 5:00 [1] | |
| Secret Russian Running Drills. | ||
| Running 30:00 [5]5.45 mi (5:29 / mi) | |
| shoes: Nike Pegasus '05 | ||
| Road and trail intervals:
9:00+6:00+3:00+3:00+2:00+2:00+1:00+1:00+1:00+:30+:30+:30+:30 Rest was 2min for the first two, 1min for the next four, then 30sec. Felt very good tonight, after thinking of taking the day off with a slight cold. | ||
| Strength 40:00 [2] | |
| Circuit training with the club after intervals.
Need to study now - exams Saturday and Monday... | ||
Wednesday Dec 14 | ||
| Orienteering 1:25:25 [3]6 km (14:14 / km) | |
| shoes: 2005 Falcons | ||
| The last Wednesday night-O of Bjorn's series. Another one of those steps backwards after several good runs. Messed up the first control quite badly, making a parallel error in the green. Then was clean for six legs in a row (possibly a night-O record for me), caught a few people, then lost map contact in a very detailed area around number 8 and relocated only after running into Kat about 10 minutes later. Quite frozen by then, decided to pack it in and cut the course short before getting sicker.... My confidence in my night-O skills is slowly increasing despite the setbacks, but there is still a looooong way to go. | ||
| C • 2 | ||
Tuesday Dec 13 | ||
| Running 30:00 [2]3.75 mi (7:59 / mi) | |
| shoes: 2005 Falcons | ||
| Running to and from KG with Kat | ||
| C • You are going to like this! 4 | ||
| Orienteering 1:47:28 [2]14.5 km (7:25 / km) | |
| shoes: 2005 Falcons | ||
| I love this club!!!
After about 11km of fighting through the marshes and the frozen mud at night, getting smacked in the face by branches, hitting your knees against rocks, and being frightened by glowing eyes staring at you from the dark woods, there is nothing better than hitting upon a trail of lit candles, at the end of which you are greeted by Santa Claus, Santa Lucia and two lovely helpers serving you hot glogg from a thermos, cinammon buns, and gingerbread cookies in the middle of the woods. It almost seemed like a mirage, if not for the warm feeling of glogg in my stomach the last couple of kilometers.... If only every O-training had a refreshment stop like this! | ||
| C • 25 | ||
Monday Dec 12 | ||
| Running 39:59 [2]5.0 mi (7:59 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Easy run in Stadsskogen with Kat before gympa. I'm feeling a cold coming on, so I may take a day off this week if I actually get sick. This is supposed to be the easy week in the cycle anyway, but I wanted to put it off till next week when not much is happening in the club due to the holidays. | ||
| Strength 1:00:00 [2] | |
| Gympa with Kat, Jan, Mats, Bodil Holmstrom, Lina, and company. | ||
Sunday Dec 11 | ||
| Orienteering race 1:53:02 [4]18.4 km (6:09 / km) | |
| shoes: 2005 Falcons | ||
| Stora Vandan - The Big Agony. This is the club's annual post-party hangover race. It is the closest that I've seen here to the Billygoat, in that it's a long-distance mass start event with a twist. The twist here is that there are several different starts and several different courses, by age and sex classes. At the first start were only H21. They run the first loop, pass through the next start and tag the D21s, H35s, and so on. Then, the first person through the start after that starts the next classes, and so on. In the end, the first person across the finish line is the winner. It is usually a junior, since they have shorter courses to run than the seniors. This year it was an H12 kid.
The H21 race was a fun one: the first loop everyone took very easy, since there is no reason to run hard because other classes hadn't started yet. In fact, I was reprimanded for trying to run up a hill to the 1st control and told to walk like everyone else! After we went through the first loop and started the women, the pace suddenly picked up and I found myself gasping for air trying to keep up with the Troengs and other various fast people. At that point I decided to see how well I could do and tried to stay with the leaders as long as I could, running at a pace I could never manage by myself without running off the map or getting lost. After about 11km of fairly simple orienteering, we went into the Nasten woods for the last loop and found ourselves crashing through the green, falling through icy marshes, and doing other things normal in Swedish orienteering. Mats and Jan Troeng eventually got away, but I found myself with Ulrik Imberg for the last few km, getting tired but still running well. We ended up 3rd and 4th, about 3min back of the Troengs, who fought it out at the finish. Obviously, this was a very good result for me - much better than anything I can hope for from an individual start race - for now. Either way, it was good to see that I could run with some of these faster guys. Kat raced the this as well and had a very good time - read about it on her log. :) Splits: http://www.obasen.nu/winsplits/online/sv/default.a... | ||
| C • 3 minutes back of the Troengs? 3 | ||
Saturday Dec 10 | ||
| Biking 20:00 [2] | |
| To and from class. Yes, in class all day on a saturday....yuck. At least the evening featured OK Linne's annual party, which will be described separately when i am a bit more awake. | ||
| Note | |
| OK Linne annual party! It was amusing to see orienteers wearing their special OK Linne jackets and ties. Perhaps we need to get CSU ties made....or maybe not. The party was really fun, with a quiz competition between tables, with a song list and pictures of people who were responsible for starting each song (yes, i had to endure the embarrassment as well...), lots of food and an award ceremony, where the hosts arrived in a cloud of smoke with a local Swedish TV star to hand out the prizes. Basically, a great evening in the clubhouse - and a bit of a hangover for the race the following morning... | ||
Friday Dec 9 | ||
| Orienteering 2:17:26 [2]13 km (10:34 / km) | |
| shoes: 2005 Falcons | ||
| Running to Nasten with Kat and picking up 10 controls from Wednesday's night-O. I was shadowing Kat most of the way and was impressed with her improvement (and my own too). Somehow the map seemed much easier to read during the day. I wonder if that's just an illusion or if night-O really helps. | ||
Thursday Dec 8 | ||
| Running 31:00 [2]3.65 mi (8:30 / mi) | |
| shoes: Nike Pegasus '05 | ||
| Running to Hagadalsskolan, then warm-up, cool-down, and home. | ||
| Running 5:00 [1] | |
| Secret Russian Running Drills, led by Lina | ||
| Running 40:07 [4]10.4 km (3:51 / km) | |
| shoes: Nike Pegasus '05 | ||
| A threshold run on roads. Felt strong and ran with Lars the whole way, 20 minutes out, 20 minutes back. The way back was tougher - more uphill, and right into the wind, but we ended up exactly where we started anyway, which was nice. | ||
| C • T-run 2 | ||
| Strength 40:00 [2] | |
| Circuit training at Hagadalsskolan after the run. | ||
Wednesday Dec 7 | ||
| Biking 20:00 [2] | |
| Biking to and from the MIC. Bike seriously falling apart. | ||
| Running 36:00 [2]4.24 mi (8:30 / mi) | |
| shoes: 2005 Falcons | ||
| Jogging to the start of the night-O training and back home, freezing and wet. | ||
| Orienteering 1:04:47 [4]5.43 km (11:56 / km) | |
| shoes: 2005 Falcons | ||
| The 4th installment of Bjorn's wednesday night-O, this one on Nasten. Ran the short course again and probably had my best night-O in terms of navigating so far. It was a tough course, and i did get stuck in the green or marshes a couple of times, but actually managed to have plans for each leg and stuck to them pretty well. Still had problems in the circle on a couple of controls near the end - a 'good' night-O race for me still involves 6-9 minutes of mistakes, but my confidence is slowly growing. Results here: http://www.oklinne.nu/onsdagsnatt/results.php?id=4 . | ||
Tuesday Dec 6 | ||
| Running 25:00 [2]2.94 mi (8:30 / mi) | |
| shoes: 2005 Falcons | ||
| To KG, followed by the warm-up for the winter training premiere, over 100 orienteers following Mats Troeng leading the way with a huge flaming torch. | ||
| Orienteering 59:14 [3]8 km (7:24 / km) | |
| shoes: 2005 Falcons | ||
| OK Linne winter training premier - one of the highlights of the year's schedule. After the whole group gathered at the start, there was music, a couple of speeches, and fireworks before the club president used a giant sword to cut the start tape and officially open the 2005-6 OK Linne winter training season. Then, the running. I did the short (8.0km) course with Kat and was thankful to have her with me when the lamp I borrowed from on of the veterans in the club died after 20 minutes or so. In the middle of the course (the usual long line-O otherwise), there was Micr-O at Kung Bjorn's Hill, on the 1:1500 map. (The maps from the premiere are at http://www.oklinne.nu/premiaren/ ).
The micr-O was fun. Kat and i didn't run fast, but got all the controls right! The premiere was followed by some time in the sauna and nice food, which added to the fun. | ||
Monday Dec 5 | ||
| Strength 1:00:00 [1] | |
| Gympa, with Kat and company. Different lady leading today, was a bit too violent for my taste, screaming a lot and making us do all sorts of punching and kicking exercises. | ||
| Running 42:46 [2]4.89 mi (8:44 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Easy run on the slippery, icy lit trail in Stadsskogen with Kat. | ||
Saturday Dec 3 | ||
| Running 1:25:35 [3]10.7 mi (7:59 / mi) | |
| shoes: Montrail Trail Shoes | ||
| A saturday morning run that I fit in before picking up Kat. Ran to the clubhouse to meet up with people, then over to the backbana course, then one loop of backbana (31:17) and then home. Felt pretty terrible the whole way, possibly because I slept little last night and ran right after getting up in the morning for the first time in a few weeks. | ||
| C • Early runs 1 | ||
Janne's backbana in Uppsala - Splits | ||
Friday Dec 2 | ||
| Biking 50:00 [2] | |
| All over the place. | ||
| C • Uppsala welcomes Kat 1 | ||
Thursday Dec 1 | ||
| Biking 20:00 [2] | |
| To/from school. The ride back was in a blizzard. | ||
| Running 56:44 [2]6.67 mi (8:30 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Jogging to Hagdalasskolan, then to the castle for intervals, jogging between intervals, and back home. | ||
| C • The castle? 4 | ||
| Running 5:00 [1] | |
| Secret Russian Running Drills, led by Lina on the way to the castle. | ||
| Running 20:38 [5]3.44 mi (6:00 / mi) | |
| shoes: Montrail Trail Shoes | ||
| I have no idea what the actual pace was, so i am just guessing. The intervals were uphills around Uppsala castle in the snow, mostly on bike paths, with the last section a very steep one, followed by a flat last 50 meters or so. The jog down was the rest and usually took 2:30. I felt pretty strong the whole way, though my foot slipped a few times on the icier sections of the hill. Fun to run intervals in a snowstorm - feels somehow hardcore and very Swedish!
Times: 2:31, 2:26, 2:27, 2:25, 2:26, 2:23. On the way back, we did three more 2-minute intervals, with 1 minute rest between. Felt pretty tired by the third one.... | ||
| Strength 40:00 [2] | |
| Gympa at Hagadalsskolan with the club.
Just a few days till OK Linne's winter training premiere. This is advertised as a big event, with fireworks, Night-Micr-O, and food as part of the show. I am looking forward to it and hope it lives up to its billing! Apparently, in order to enter the 'elite group', you need to show up in a green tight unitard... I am still looking for one. :) Also, Kat will be there, so it should be a very amusing evening for her, especially if i manage to locate a headlmap battery for her by then, which i haven't managed so far... | ||
| Note | |
| It has now been three full calendar months for me in Uppsala. Training numbers:
September: 45:15total, 16:38 orienteering, 224.5km October: 42:40total, 16:09 orienteering, 287.0km November: 43:03total, 20:35 orienteering, 313.4km Certainly a lot more training than I was used to before this, so I wonder what the long term effects of this training increase will be. So far (knock on wood!) I feel very good and excited to keep this up through the winter. I am particularly happy with the amount of time I have spent running in the woods, which is something I feel like I never did enough before. I wonder if it'll be possible to keep this up with all the snow, but then there is nothing wrong with skiing appearing on my training calendar once again. More-or-less standard training week (this is just to remind myself what I want to be doing): Monday: easy trail run(60-90min) + gympa (60) Tuesday: night forest run with club (120-150 min) Wednesday: soccer(~60 min) + nightO race(45-70min) Thursday: easy run(45min) + intervals + gympa (40) Friday: off or easy run or ski or other? Saturday/Sunday: at least 1 day long (120 min+), preferably in terrain or on trails; other day - preferably technical training, though not sure how this will work in the winter yet. Clearly, the plan is a work in progress. What am i missing? Advice, suggestions, criticisim, hate mail all welcome! (As are guests!!! Anyone want to come run in the snow?) | ||
| C • 11 | ||