Training Log Archive: BorisGrIn the 31 days ending Mar 31, 2006:
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Friday Mar 31, 2006 #
Running 10:00 [2] 7.06 mi (1:25 / mi)
shoes: 2006 VJ Falcons
Warm-up
Orienteering race 1:38:28 [3] *** 8.3 km (11:52 / km)
11c shoes: 2006 VJ Falcons
"The Cruel Night Race" - Grymnatta. The firsr actual race of the year around here, a night race in a nice area around Arlanda with a foot of snow on the ground. What can i cay? Still haven't figured out night-O completely. Started reasonably well, making plans and executing them ok, but on the 4th contrtol starting running faster and using tracks in the snow and, sure enough, went astray. Another gigantic error - 22 minutes lost or so! Just could not relocate in that stuff - vague hillsides with some scattered rocks all looked the same in the dark. Eventually relocated at my original attackpoint, from which i missed the control 20 minutes prior. Found it this time and came to it at the same time as a guy who started 15 minutes after me. Great. Slowly got myself over to 5, spent some time studying the loooong leg over to 6 and took off. Spiked 6 to some satisfaction and was pretty clean the rest of the way, if you son't count an overly safe route to 6. Ended up last of those who finished (a bunch didn't - the running was very tough), nineteen minutes out of first after my 22 minute mistake. And i ran away from the guy who caught me and finished seven minutes before him - not much consolation, but something. It seems to me that night-O requires so much discipline. If you make a plan, you have to stick to it and not let tracks in the snow carry you off.
Also, Kat went out and finished her first nght-O, a tough 5.4km course - awesome!! We both had fun tonight, despite the mistakes - at the very least, night-O is becoming more enjoyable for us.
Also, Kat went out and finished her first nght-O, a tough 5.4km course - awesome!! We both had fun tonight, despite the mistakes - at the very least, night-O is becoming more enjoyable for us.
Thursday Mar 30, 2006 #
Running 7:00 [2] 1.2 km (5:50 / km)
shoes: 2005 Falcons
Running to and from the start.
Orienteering 1:06:29 [2] 7.0 km (9:30 / km)
shoes: 2005 Falcons
The first OK Linne technical training of the season. We did memory-O in pairs on the Ramstalund map, with about 25cm of soft snow cover throughout, making running in the woods and even open areas hard, but not impossible, like it had been in the last two weeks. I did this exercise with Ulrik, taking turns memorizing and running legs. (That is, i memorize start-1 beforehand and run it while Ulrik is making sure i am more or less on track and memorizing the next leg at the same time. At the control we switch.) On each leg, the person navigating told the other one his plan for the leg, and it was really interesting to hear what Ulrik's plans were for each leg. It was also good to force myself to state a whole plan for the leg - something i don't do enough of while racing. It helped me get a much better whole picture of a leg than i normally do and helped me navigate reasonably well. I made a few mistakes, but nothing too major, and enjoyed the exercise. One interesting thing was that Ulrik and i tended to have similar plans on legs, but his execution was quite a bit better. Additionally, it was very clear that i was relying on my compass a lot more than he was, and that's something i need to work on in Swedish terrain. All in all, this was a very helpful training, as well as a nice little confidence boost in my technique after a few recent sloppy performances. Thanks to Ulrik for a nice training!
Wednesday Mar 29, 2006 #
Orienteering 56:15 [4] ** 9.0 km (6:15 / km)
shoes: 2006 VJ Falcons
Wednesday night training race - now that it stays light later, we could choose to run during the day or at night, and Kat and i chose day and came over straight from school just in time for the start. A nice, fast course with a lot of trail and roadrunning and splashing through puddles as freezing rain was coming down. They sent us up and down the backbana hill a few times, and climbing the icy slope was very slow. I felt pretty sluggish the whole way and also made a couple of mistakes (maybe 4 minutes total), including some when i couldnt see the small flag sitting in the snow. Mattias Millinger, fresh off a 3rd place at Spring Cup's night race, ran 49:25.
Tuesday Mar 28, 2006 #
Running 55:37 [2] 6.54 mi (8:30 / mi)
shoes: Nike Pegasus '05
Warm-up, cool-down, jogging between intervals.
Running 24:00 [5] 7.2 km (3:20 / km)
shoes: Nike Pegasus '05
Intervals - moved back to Tuesday nights now after the winter training season is over. Foggy and misty, +3C, lots of puddles. Ran in the second group, with Ulrik, Kalle, Albin (man, he is fast!!) and a few others. Ran on bike paths, mostly flat, except one interval that had a big downhill where everyone passed me, and the same interval coming back up where I passed everyone. Really need to work on my downhill running... Looks right now like we are going to stay in Uppsala the next two weeks and not go south in search of races. That would mean that my real racing season will start with the JK in the middle of April - rather late...
T.rex training 30:00 [1]
Flexibility exercises and other random stuff like calf raises, lunges, etc.
Monday Mar 27, 2006 #
Skiing 50:00 [2]
A miserable day for skiing.
Sunday Mar 26, 2006 #
Running 41:56 [2] 4.93 mi (8:30 / mi)
shoes: 2006 VJ Falcons
Running to and from the backbana. Very tired on the way back.
Running 1:04:57 [3] 13.2 km (4:55 / km)
shoes: 2006 VJ Falcons
Running Bjorn's backbana by myself. The other guys ran the steeper and shorter Janne's backbana, but I wasn't feeling up to it after yesterday's long run and did the less steep version. I think it was the right choice, as I managed to keep a steady, if unspectacular, pace the whole time, and was quite tired by the end.
All in all, a good, tough weekend of running.
All in all, a good, tough weekend of running.
Saturday Mar 25, 2006 #
Running 2:00:05 [3] 27.5 km (4:22 / km)
Looong run with Bjorn on bicycle paths around Uppsala. Beautiful day, nice run. Still would rather be in the woods, though. Ran by the Hagadalsskolan where we normally have thursday night circuit training. It burned down to the ground yesterday - only a carcass left!!
Friday Mar 24, 2006 #
Event: Spring Cup
Running 29:32 [2] 3.94 mi (7:30 / mi)
shoes: Nike Pegasus '05
Easy run on the Ekeby loop after coming back from school and before gympa. Mats posted on the Linne mailing list that the skiing conditions in the fields by the clubhouse are the best they've been all winter. Sigh....
T.rex training 1:00:00 [3]
Gympa with Kat. I was a bit reluctant to go at first, but had fun and got a nice workout. Still, sad that we can't really run in the woods...
Thursday Mar 23, 2006 #
Skiing 1:15:00 [2]
Classic skiing in Hagadalen on a beautiful winter....no, spring day. Went with Kat, but her ankle hurt a lot, so she had to stop and do some map hiking instead. I went up and down the length of the valley a couple of times, from Lurbo bridge up to King Bjorn's hill - great tracks below and sunny skies above. If there is to be skiing in late March, at least it's very good skiing.
Running 49:29 [2] 6.38 mi (7:45 / mi)
shoes: Nike Pegasus '05
Easyish running while the rest of the club was running intervals.Thought about staying for circuit training afterwards, but was pretty tired and still not totally healthy, so went home instead.
Running 5:00 [2]
Secret Russian Running Drills
Wednesday Mar 22, 2006 #
Note
In the middle of a cold tonight and, after much debate and looking over old AP "training while sick" discussion, decided to take the day off and not do either the morning's skiing or the evening's night-O.
Tuesday Mar 21, 2006 #
Orienteering 1:12:30 [3] 10.0 km (7:15 / km)
shoes: 2006 VJ Falcons
Last tuesday night course of the season - the same course as the premiere on december 6th, but without the fireworks and the drummer sitting in the middle of the woods. Tons of snow everywhere, but not too cold. My legs felt pretty good and reasonably fresh, but i have a bit of a cold and stopped early with Ulrik and Ulf.
And i finally got my first OK Linne club jacket!!
And i finally got my first OK Linne club jacket!!
Monday Mar 20, 2006 #
Note
Finally took a look at the official 2005 US rankings on blue. One thing that jumped out at me (besides my own depressingly low ranking) was the number of people with more than 90 ranking points - 19. That seemed like a big number, so I checked the same numbers for previous years, and it looks like this:
1994 - 11
1995 - 9
1996 - 10
1997 - 9
1998 - 7
1999 - 9
2000 - 10
2001 - 15
2002 - 10
2003 - 11
2004 - 13
2005 - 19
I'll start by making the disclaimer that this is pseudo-science and that there are tons of factors (too many to list here) that are affecting these numbers, but it does look like we have more runners closer together at the top in recent years. If this is, indeed, true, it is surely a good sign for US competitive orienteering, at least on the men's side. I suppose the best conclusion I can draw from this is that, while the level at the top may not have improved in the last few years, one might make the claim that the 15th or so best orienteer in the US in 2005 is better than the 15th or so orienteer in the US in 2000 or 1995. Again, if this is true, it's a good sign - surely, increasing depth and competitiveness in M21 is a good thing for US orienteering... What do people think of this? Just a fluke, or an actual indication of a recent trend? (Or are sprints being ranked now, screwing up the numbers?)
1994 - 11
1995 - 9
1996 - 10
1997 - 9
1998 - 7
1999 - 9
2000 - 10
2001 - 15
2002 - 10
2003 - 11
2004 - 13
2005 - 19
I'll start by making the disclaimer that this is pseudo-science and that there are tons of factors (too many to list here) that are affecting these numbers, but it does look like we have more runners closer together at the top in recent years. If this is, indeed, true, it is surely a good sign for US competitive orienteering, at least on the men's side. I suppose the best conclusion I can draw from this is that, while the level at the top may not have improved in the last few years, one might make the claim that the 15th or so best orienteer in the US in 2005 is better than the 15th or so orienteer in the US in 2000 or 1995. Again, if this is true, it's a good sign - surely, increasing depth and competitiveness in M21 is a good thing for US orienteering... What do people think of this? Just a fluke, or an actual indication of a recent trend? (Or are sprints being ranked now, screwing up the numbers?)
C • I agree 21
Skiing 1:00:00 [1]
Have a bit of a cold, so took it easy and took Kat skiing in Stadsskogen after finishing a paper in the morning. Fun teaching her to ski - she has really good balance on skis and picked up skills quickly. Lots of dirt and debris on the tracks, though.
Sunday Mar 19, 2006 #
Running 1:42:30 [2] 16.5 km (6:13 / km)
shoes: 2006 VJ Falcons
Running the Tuesday night V course with Henrik Gohl and Allison at a very easy pace. Felt really stiff from yesterday in the beginning, but loosened up after an hour or so. Woke up to a blizzard this morning, then five minutes later the sky was a deep blue with no sign of clouds. Strange Uppsala weather...
Saturday Mar 18, 2006 #
Running 30:00 [2] 3.33 mi (9:01 / mi)
shoes: 2006 VJ Falcons
Running to and from the start of the sprint.
Orienteering race 20:24 [5] 3.53 km (5:47 / km)
shoes: 2006 VJ Falcons
"Tiomila training day" at OK Linne. It was originally supposed to be a weekend, over near Tiomila terrain, but we decided that woods under a foot of snow look the same everywhere, so the camp was held here on home terrain instead.
The morning part was a sprint, combining woods with campus and one big hill, nice and fun in the snow. I messed up 1 by about 30 seconds, but had a solid race afterwards, not making any real mistakes. Splits at http://www.obasen.nu/winsplits/online/sv/default.a...
The morning part was a sprint, combining woods with campus and one big hill, nice and fun in the snow. I messed up 1 by about 30 seconds, but had a solid race afterwards, not making any real mistakes. Splits at http://www.obasen.nu/winsplits/online/sv/default.a...
Orienteering race 56:35 [4] 8.39 km (6:45 / km)
shoes: 2006 VJ Falcons
The chase part of the day's training, after a nice long lunch break at the clubhouse, which included looking over old maps of this year's Tiomila terrain and trying to figure out (successfully, i think) where the start will be from photos in Skogssport. By the way, the Swedish Ultralong Champs are the latest victim of the ridiculous amounts of snow here, and they, too, have been cancelled (or moved to the fall or something).
Anyway, the "chase" was actually a reversed chase, with the gap to the winner of the morning's sprint double, and Mats starting last. I started ok, and caught Henrik Gohl going to 3 and had Lars in sight on the looooong leg from 3 to 4 before i did one of those stupid things i do sometimes and went to 5 before 4... On the way back to 4 i saw Lars and actually thought he messed up the order! Eventually i figured it out, after seeing four more guys happily run by me going the other way... I ended up losing about 1:30, which doesn't seem like much, but when people are running as a pack in the snow, it becomes huge. I ran ok most of the rest of the way (passing Henrik Gohl once again), but made two mistakes towards the end, losing about a minute each. Results at http://www.oklinne.nu/documents/documents_open.php...
After the finish everyone was talking about how much their stomachs hurt the whole way, as we all had trouble digesting the yummy spicy soup we got for lunch... Anyway, a great training day and a nice way to make the best of the snowy conditions!
Anyway, the "chase" was actually a reversed chase, with the gap to the winner of the morning's sprint double, and Mats starting last. I started ok, and caught Henrik Gohl going to 3 and had Lars in sight on the looooong leg from 3 to 4 before i did one of those stupid things i do sometimes and went to 5 before 4... On the way back to 4 i saw Lars and actually thought he messed up the order! Eventually i figured it out, after seeing four more guys happily run by me going the other way... I ended up losing about 1:30, which doesn't seem like much, but when people are running as a pack in the snow, it becomes huge. I ran ok most of the rest of the way (passing Henrik Gohl once again), but made two mistakes towards the end, losing about a minute each. Results at http://www.oklinne.nu/documents/documents_open.php...
After the finish everyone was talking about how much their stomachs hurt the whole way, as we all had trouble digesting the yummy spicy soup we got for lunch... Anyway, a great training day and a nice way to make the best of the snowy conditions!
Friday Mar 17, 2006 #
Running 44:31 [2] 4.95 mi (9:00 / mi)
shoes: Montrail Trail Shoes
Easy jog, mostly following Kat around some trails in Stadsskogen, trying to avoid the deep snow.
T.rex training 30:00 [1]
Flexibility exercises after running. Kat's flexibility puts me to shame...
Thursday Mar 16, 2006 #
Skiing 1:10:00 [2]
Back in cold, snowy Uppsala after a few days traveling in Estonia. Went skiing with Jesse in Stadsskogen. Double poled two loops on my skate skis, then switched with Jesse and classiced two more loops (~15.6km total).
Thursday Mar 9, 2006 #
Skiing 1:25:00 [1]
Went skiing with Jesse at Stadsskogen. Mostly giving him technique tips and double poling along on skate skis as he was learning to classic. Fun, tons of snow coming down again.
Note
Off to Estonia tomorrow with Jesse for a few days, just to travel and relax a bit. Probably will do little to no training and then get back into it when we come back, and Kat comes to Uppsala (on the 16th). I think it doesn't hurt to have a week almost completely off from training every three months or so. After going to Malta over Christmas, i came back recharged and eager to train again. I hope this happens again now, and maybe there will be less than two feet of snow on the ground...
Wednesday Mar 8, 2006 #
Skiing 1:20:00 [3]
A little night skiing at Stadsskogen. On the phone this afternoon, my mom told me I should ski more, so being a good son, I couldn't help but oblige. Tested out the new pole cup I bought. They are a bit too big, but good enough for my purposes. It was fun skiing under the lights, with very few people on the tracks, as well as one bunny that ran right on the tracks in front of me for 100m or so. Good snow, though i didn't glide too well - not surprising, since I haven't glide waxed my skis since 2002... Did five loops plus a bit extra - 19.5km. Lots of fun!
Running 10:00 [2] 1.18 mi (8:28 / mi)
Running with skis to and from Stadsskogen
Sunday Mar 5, 2006 #
Running 1:10:35 [2] 8.3 mi (8:30 / mi)
shoes: Nike Pegasus '05
Ran over to the start of the backbana and met up with Bjorn, Mats, and Bodil Holmstrom, who just got back from the Finnish National Team training camp in South Africa. I thought about running the backbana, but my legs were very stiff, and i just felt tired all over, so I just ran one short loop and ran home.
T.rex training 30:00 [1]
Flexibility exercises after running while watching the Vasaloppet.
Note
Hard to believe, but I've now been in Uppsala over six months. While the ground is still covered by two feet of snow, hopefully spring, and with it the race season, will come soon. I still don't have a complete spring race schedule planned out, but things that are fairly certain are this:
March 18-19 - Tiomila camp with Linne
March 24 - Nattravarnas night-O (?)
April 2 - Swedish Ultralong Champs (mostly for fun)
April 8 - Lanna Sprint
April 9 - Ranasstafetten - should be my first relay with Linne. (Maseenstafetten is normally the season-opener, but it got cancelled for the third year in a row due to snow...)
April 14-17 - JK in England
April 21-22 - Stigtomtekavlen (relay)
April 23 - Linne classic race
April 29-30 - Tiomila (probably a non-forked day leg on the second team. Our first team looks really strong this year)
May 6-7 - Roslagen Long/Middle (might skip it if I am feeling tired)
May 13-14 - Billygoat sprints + Billygoat, US
May 19-21 - US Team Trials
After that - no racing for at least two weeks, will need a vacation!
And the only thing that's certain in June is Jukola - June 15-18, Finland, team CSU!!!!
Busy schedule, but i am really looking forward to it! Can't wait for the snow to melt...
March 18-19 - Tiomila camp with Linne
March 24 - Nattravarnas night-O (?)
April 2 - Swedish Ultralong Champs (mostly for fun)
April 8 - Lanna Sprint
April 9 - Ranasstafetten - should be my first relay with Linne. (Maseenstafetten is normally the season-opener, but it got cancelled for the third year in a row due to snow...)
April 14-17 - JK in England
April 21-22 - Stigtomtekavlen (relay)
April 23 - Linne classic race
April 29-30 - Tiomila (probably a non-forked day leg on the second team. Our first team looks really strong this year)
May 6-7 - Roslagen Long/Middle (might skip it if I am feeling tired)
May 13-14 - Billygoat sprints + Billygoat, US
May 19-21 - US Team Trials
After that - no racing for at least two weeks, will need a vacation!
And the only thing that's certain in June is Jukola - June 15-18, Finland, team CSU!!!!
Busy schedule, but i am really looking forward to it! Can't wait for the snow to melt...
Note
Training summary for the last six months:
September:
45:15total, 16:38 orienteering, 224.5km
October:
42:40total, 16:09 orienteering, 287.0km
November:
43:03total, 20:35 orienteering, 313.4km
December:
40:12total, 15:50 orienteering, 242.9km
January:
54:50total, 17:03 orienteering, 250.4km
February:
44:56total, 26:47orienteering!, 317.1km
Training goals for march depend very much on the snow and runnability of the woods, so I don't have anything specific in mind. As the snow comes off, I would like to start doing more technique training and gradually add more speedwork.
September:
45:15total, 16:38 orienteering, 224.5km
October:
42:40total, 16:09 orienteering, 287.0km
November:
43:03total, 20:35 orienteering, 313.4km
December:
40:12total, 15:50 orienteering, 242.9km
January:
54:50total, 17:03 orienteering, 250.4km
February:
44:56total, 26:47orienteering!, 317.1km
Training goals for march depend very much on the snow and runnability of the woods, so I don't have anything specific in mind. As the snow comes off, I would like to start doing more technique training and gradually add more speedwork.
Saturday Mar 4, 2006 #
Orienteering 1:41:53 [3] 10.19 km (10:00 / km)
shoes: 2006 VJ Falcons
A long run of Ostfora with Rob, Bjorn, Allison, and Elin. There was knee-deep snow much of the way - the most snow i think i've ever run in. I felt weak right from the start and didn't really do better. We struggled through about half of the scheduled long course - i did the first 9 controls out of 20, Rob and Bjorn did 11. Running was such a struggle the whole way!! At least it keeps you warm...
Friday Mar 3, 2006 #
Running 1:12:42 [3] 9.69 mi (7:30 / mi)
shoes: Montrail Trail Shoes
Was about to go skiing, but then remembered that i never replaced a pole tip that broke off two weeks ago. Grrrr. Went for a run instead. Quads and calf felt very tight the whole way, and i was cold too, so not the most pleasant run, but at least i am forcing myself out into the cold again... Ran down Norbyvagen to Vardsatravagen down to Lurbo bridge, then back up to Rosendalvagen, cut through Stadsskogen a bit and then home.
Wednesday Mar 1, 2006 #
Running 7:30 [2] 0.88 mi (8:31 / mi)
Running to and from the Guardamar Norte map.
Orienteering 43:26 [3] *** 6.0 km (7:14 / km) +80m 6:47 / km
23c
An appropriate way to finish the camp: by running the course we started the camp with in reverse order. Slower this time, running with Neil, almost always taking different route choices, as the open woods make it easy to run everywhere, and smooth, clean execution and precise map contact are more important than the actual route choice. After the course - back to the cabin, shower, eat, pack, drive to the airport, fly back to snowy, cold Uppsala. I considered doing a night race this evening, but decided to skip it and do some laundry instead. Needless to say, the camp was awesome, I had a great time and did some great training, and the week flew by very quickly. Hanging out with Neil, Jan, Mats, Micke and others was also really fun! I'll write up some more impressions of the camp and thoughts on my first six months in Uppsala tomorrow, if I have some time, but my general plan is to take the next two weeks very easy, focus on school a bit, and rest before hitting training hard again with the start of the racing season coming up, and Tiomila looming large on the horizon, and a frequent topic of conversation on training runs and.
On the flight back, Ulrik offered to shadow me during some courses and comment on things I can work on, and to have me shadow him as he talks through his thinking process. This is a great offer, and i hope to take advantage of it soon, as Ulrik is one of the very best technical orienteers in the club!!!
On the flight back, Ulrik offered to shadow me during some courses and comment on things I can work on, and to have me shadow him as he talks through his thinking process. This is a great offer, and i hope to take advantage of it soon, as Ulrik is one of the very best technical orienteers in the club!!!
Note
Reached 100 hours training for 2006 today. :)