Training Archive: BorisGrIn the 31 days ending 2007-03-31:
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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 Mar 31 | ||
| Event: BUSA Championships | ||
| Running 20:00 [2]2.35 mi (8:30 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Warm-up and cool-down for BUSA with Per. | ||
| Orienteering race 1:09:34 [4]*** 7.9 km (8:48 / km) +415m 6:58 / km | |
| spiked:21/26c shoes: 2007 VJ Falcons | ||
| BUSA Individual Race (in other words, British intercollegiate champs.) As a non-official competitor, I started very early and got to hang out at the finish and cheer for Oxford people coming in for hours after finishing myself. I wanted to treat this as a "training race" - run hard, but controlled, not taking any risks I might take in a race that mattered, but not slacking off, either. The result was underwhelming. The course consisted of three parts: first, a steep hillside with a mix of green and white woods, trails contouring along, and some rock detail, then a flattish open moor on top with great visibility, pretty good runnability, and lots of sheep and cows, and finally, back down to the hillside for the last couple of km. The change of pace was a lot of fun, but the steep hillside was not. I made a few mistakes (about 5 minutes total), including two that made me particularly angry at myself. In both cases, it was a textbook leg of "drop down to the trail, run along the trail, and attack into the woods." The only tricky part is knowing when to leave the trail, and I blew it both times. This is the kind of skill I almost never get to practice in Sweden, since there is always plenty of detail to read, and it showed here.
In the end, I finished 14th, a whopping 15 minutes behind the imrpessive Oli Johnson: http://www.dur.ac.uk/orienteering.club/busa/indivi... | ||
| C • knowing when to leave the trail 1 | ||
Friday Mar 30 | ||
| Note | |
| (rest day) | ||
| Two rest days in a row!
I've been feeling pretty tired this week and didn't mind a really busy day at school followed by a flight to England and then a relaxing day walking around Oxford with Kat to rest up for the tough weeks of racing and training ahead. | ||
Wednesday Mar 28 | ||
| Orienteering 58:23 [4]**** 7.74 km (7:33 / km) | |
| spiked:10/14c shoes: 2007 VJ Falcons | ||
| Wednesday Night-O, now during the day! This one was on the north part of Fiby, with stretches of awesome terrain mixed with pockets of awful little areas. Unlike yesterday, I felt pretty fresh and ran hard and clean early on, though my self-congratulations at my speed through terrain ended after about 2 controls, when Jan came flying by me as if I were standing still. I was running pretty well through most of the course and was navigating well on the long second-to-last leg through open marsh-and-tiny-hill-terrain until I hit my attackpoint and suddenly lost all focus and ended up running around for about four minutes or so before finally relocating and getting my control. A bit frustrating, but it was still nice to run hard and feel good navigating for most of the course.
Results (everyone): http://www.oklinne.nu/onsdagsnatt/results.php?id=3... Results (split by day/night): http://www.elinochbjorn.se/filer/upload/Resultatli... | ||
Tuesday Mar 27 | ||
| Note | |
| Slowly gnawing away at my goal of being ranked in the top 300 in Sweden one day. Climbed 23 places to 518th after Saturday. At the same time, Zan climbed an impressive 75 places on the girls' side! | ||
| C • 300 should definitely be possi... 1 | ||
| Strength 1:00:00 [0] | |
| Standard strength workout in the gym with Kat. | ||
| Orienteering 1:24:40 [3] | |
| Technique training on Nåsten: hill orienteering. The course consisted of legs criss-crossing the one long hill on Nåsten that goes along Hågadalen. The hillside is pretty rough, with lots of cliffs and pretty junky woods, making for slow going most of the way. In addition, I had trouble forcing myself to concentrate and ended up taking most of the course fairly easy despite trying to run the uphill legs hard in the beginning. | ||
Monday Mar 26 | ||
| Running 1:12:24 [2]10.7 km (6:46 / km) | |
| shoes: 2006-2 VJ Falcons | ||
| A nice afternoon run through woods and terrain on Nåsten with Jan and Staffan. As everyone from Uppsala has already mentioned, what a lovely day! 16C and sunny. Running along and reading the map, it struck me how much simpler the map and terrain seemed than it did when I first got here in August 2005. There is something to be said for Spike's catch phrase of 'deliberate practice.' | ||
Sunday Mar 25 | ||
| Running 10:00 [2]1.18 mi (8:28 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Warm-up | ||
| C • Nice run 2 | ||
| C • Nice run 1 | ||
| Orienteering race 1:00:06 [4]**** 8.45 km (7:07 / km) | |
| spiked:19/21c shoes: 2007 VJ Falcons | ||
| Måsenstafetten in Buskhyttan, outside of Nyköping.
This is a medium-sized relay and is a traditional season opener for clubs within a few hundred km of Stockholm. I didn't run it last year, because it was postponed due to excessive snow. This year, there was no snow, just a very cold and foggy morning and about 70-75 men's teams of 5 legs of 8.5km each on the starting line. I was originally supposed to run for Linne's 4th team, but, as usual, some people got sick in the last moment and I was moved up to run the 2nd leg for the 3rd team. Mattias Millinger, making his Linne relay debut, came in with a massive lead on the first leg for our 1st team, but unfortnately turned out to have mispunched, meaning that Team 3, with Joffe Nordlund turning in an excellent race, headed out on the second leg as the best Linne team, and 10th overall. I struggled early in the tough and technical terrain and was passed by a bunch of teams right from the start. I then came to a control on the wrong fork, losing another 30 seconds or so and found myself behind Oskar Wallen, running for our 4th team. I ran with him for a while and slowly started feeling a bit stronger and running a bit smoother. I then ended up running with a guy from Linköpings OK and a couple of Finns (one from MS Parma and one from Delta), who were chattering incessantly with each other and were constantly missing controls and running by me again. The orienteering and running went smoother now and I only made one more 30-second error the rest of the way, exchanging to Björn in 18th place, about 7 minutes down on the lead. Having been passed by a bunch of teams early, I wasn't too pleased, but my time turned out to be pretty decent, and a solid race is exactly what you hope for in a relay, so I was satisfied. Björn's run was 11 seconds faster than mine, and he came in 15th, still as the leading Linne team. Gustav Granath ran an awesome race on the 4th leg, pulling us into 9th, and Mattias Karlsson finished off strong, crossing the finish line 6th! I know this wasn't a major relay or anything, but both being the best Linne team and ending up 6th overall feels pretty cool. Results: http://home.swipnet.se/~w-38267/mstaf_res07_str_00... Here is the map with Tomas Dlabaja's routes from his site. I had a slightly different forking, but you get the idea: http://dlabaja.profitux.cz/blog/masen_map.jpg | ||
| C • rest day? 6 | ||
Saturday Mar 24 | ||
| Running 15:00 [2]1.88 mi (7:57 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Warm-up and a feeble attempt at a cool-down. | ||
| Orienteering race 1:29:59 [4]*** 14.1 km (6:23 / km) | |
| spiked:16/18c shoes: 2007 VJ Falcons | ||
| Kringelträffen in Södertälje, the season's first race!!
On a nice, but cool day we were served a 14km course with just 18 controls. The terrain was fast and runnable with a lot of trail route choices and fairly easy control placement. I ran quite hard early on, but started having some stomach cramps after driking some "sports drink" at the drinks control and had to slow down in the end. Still, it was nice to run a full classic race without any major mistakes (Winsplits claimed a total of 1:33 in errors for me), and the feeling of finding actual controls in snow-free woods on a spring day was so good!! It was really fun to race again, though I was very tired by the end. Peter Öberg won in an impressive 73 minutes, Linne boys took 3rd-6th. I was 24th, but the field was quite strong, so I am fairly pleased. Splits: http://www.obasen.nu/winsplits/online/sv/default.a... | ||
| C • Hej - hej! 1 | ||
| Running 23:35 [2]2.86 mi (8:14 / mi) | |
| After hanging out in the sun for a while at Kringelträffen, we drove down to a hotel in Nyköping and crashed there. A few of us (Mats, Sofie, Zan, and i) crawled out for a nice afternoon jog in the sunshine. | ||
Friday Mar 23 | ||
| Note | |
| (rest day) | ||
| A day off today to mark the completion of a reduced-volume week. | ||
| C • It looks like your reduced vol... 3 | ||
Thursday Mar 22 | ||
| Running 26:46 [2]3.45 mi (7:45 / mi) | |
| shoes: Montrail Trail Shoes | ||
| The usual morningjogg around the block. Swollen toe hurt a lot. | ||
| C • so what's going on with this t... 1 | ||
| Running 35:00 [2]4.12 mi (8:30 / mi) | |
| shoes: Saucony 2006 | ||
| Warm-up, cool-down and running between intervals. | ||
| Running 10:00 [1] | |
| Secret Russian Running Drills. | ||
| Orienteering 20:00 [5]* 3 km (6:40 / km) | |
| shoes: Saucony 2006 | ||
| Sprint O-Intervals in Gottsunda on a cold, windy evening. This was about the coldest evening we've had this month, and my compass thumb felt numb the entire time. We ran short sprint intervals (400-600m each) with 2-3 controls in groups of 4-6 people, with people within a group starting 3 seconds apart. It was good training, though the map was a bit hard to read at high speed, and I got a bit too cold jogging between loops. On the bright side, this was my first attempt to orienteer in contact lenses in ages, and it seems to have gone ok. Will experiment with this further. | ||
| C • First orienteering with contacts in ages? 3 | ||
| Strength 40:00 [1] | |
| Circuits after intervals. | ||
Wednesday Mar 21 | ||
| Running 5:00 [2]0.63 mi (7:56 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Warm-up. | ||
| Orienteering 1:09:20 [3]*** 7.5 km (9:15 / km) | |
| spiked:11/15c shoes: 2007 VJ Falcons | ||
| The last Wednesday Night-O before the switch to summer time next week. This one was at Hagby, and I did the long course, possibly the first time I have ventured to try that in 'real' terrain. In general, I was fairly pleased with my orienteering - I am a lot more confident with night-O than I was even at the beginning of this winter. But, of course, there were mistakes - one in qhich I confused two fields, of all things, and ended up losing about 4 minutes; the other one in the control circle, looking for a boulder in the middle of a boulder-filled hillside, that cost me another 3 frustrating minutes. Ended up dead last of those who actually finished, but strangely, I was still fairly satisfied with the race. As sad as it sounds, it's a lot more of what I was capable at night just a few months ago, so I'll call it progress.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=3... Route Gadget: http://www.oklinne.nu/routegadget/cgi-bin/reitti.c... | ||
Tuesday Mar 20 | ||
| Strength 1:00:00 [1] | |
| Nice morning workout in the gym. Core, legs, arms, the usual. | ||
| Running 1:10:23 [2]10.1 km (6:58 / km) +300m 6:04 / km | |
| shoes: 2006-2 VJ Falcons | ||
| Tuesday night run, course Y. This was my third time running it, so not much map-reading was involved. Took it nice and easy and enjoy sloshing through the Nåsten mud on the season's last Tuesday night run: next week the clocks switch to summer time. | ||
| C • Are you guys getting any snow ... 2 | ||
Monday Mar 19 | ||
| Running 28:07 [2]3.51 mi (8:01 / mi) | |
| shoes: Saucony 2006 | ||
| Warm-up in the freezing rain, cool-down, and jogging between sets. | ||
| Running 20:00 [5]3.33 mi (6:00 / mi) | |
| shoes: Saucony 2006 | ||
| Decided to try out Swisscheese's 15-15 intervals: 4x(10x15 seconds hard, 15 seconds jogging), with 2:30 rest between sets. This felt like a good workout, and my heart rate definitely stayed high throughout each set. The first three sets didn't feel hard, but the fourth one suddenly felt like a real struggle. The freezing rain falling throughout didn't help. Speed is a total guess. | ||
| Note | |
| Planned to go to the gym after running, but will instead go stand in the shower and try to thaw my hands. | ||
Sunday Mar 18 | ||
| Note | |
| (rest day) | ||
| A rest day. Low-volume week begins. | ||
| C • Low volume, high intencity? 2 | ||
Saturday Mar 17 | ||
| Running 10:00 [2]1.18 mi (8:28 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Warm-up for the training race. | ||
| Orienteering race 1:10:02 [4]**** 8.5 km (8:14 / km) | |
| spiked:6/14c shoes: 2007 VJ Falcons | ||
| OK Linne training day at Åkersberga.
We started off with a training race, which will be used to help select teams for next weekend's Måsenstafetten. The terrain was both very physical and technical, tougher than most of the stuff we have in Uppsala. It was easy to lose a lot of time in a hurry, as lots of people did. I started off feeling very heavy in the legs and not very fast, but traded off by being careful in the trickier areas and not losing much time there. By #8 I had caught the two guys ahead of me, including Joffe from 6 minutes back. Unfortunately, I then rushed to try and get away and followed a stupid route choice by poor execution, losing two minutes. I was then tentative on the long leg, almost ran out of bounds on another leg, and finished off with complete idiocy on the last control, making a parallel error that cost another 3 minutes. About 8 minutes lost in total - not a very impressive run after a promising start. Johan Höij was impressive, wining in 55 minutes, 4 minutes ahead of Jan. Kat and Zan both did pretty well, beating up on a bunch of Swedes. Plus, Zan saw a moose! | ||
| Running 30:00 [2]3.53 mi (8:30 / mi) | |
| shoes: 2006-2 VJ Falcons | ||
| Jogging to the start, from the finish, and between loops in the afternoon. | ||
| Orienteering 48:37 [4]**** 6.3 km (7:43 / km) | |
| shoes: 2006-2 VJ Falcons | ||
| OK Linne training day at Åkersberga.
With stomachs still full of pizza, we headed out for the afternoon training. Ulrik and I ran together, taking turns starting 20-30 seconds in front of each other on each of 4 loops of about 1.5-1.7 km and 4-5 controls. We were both tired and full, and so the pace wasn't particularly fast, plus the terrain was very tough, especially for the last two loops (my four loop times were 10:25, 9:42, 13:13, 15:17.) It was good training, and I was very tired by the end. Next week is planned to be easy. | ||
Friday Mar 16 | ||
| Pool running 1:00:00 [1] | |
| Aqua-jogging at Fyrishov with Kat. | ||
Thursday Mar 15 | ||
| Running 43:13 [2]5.4 mi (7:59 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Morningjogg - the usual trail loop in Stadsskogen on a gorgeous spring day. Still, the occasional ice and snow piles reminded me that winter may well be back in force and I shouldn't get my hopes up too high for good weather all the way through spring. | ||
| Running 33:00 [2]3.88 mi (8:30 / mi) | |
| shoes: Saucony 2006 | ||
| Warm-up, cool-down, jogging between intervals. | ||
| Running 26:04 [5]7 km (3:43 / km) | |
| shoes: Saucony 2006 | ||
| Intervals on a bike path near Gottsundagipen. We ran a 1.4km loop, with 2 minutes rest.
5:17 5:08 5:11 5:12 5:16 Not the most consistent pacing, probably because I was on my own for the last two intervals, since guys who were running my speed either dropped out or took less rest to start with the fastest people. | ||
| Strength 40:00 [1] | |
| Circuits after intervals. A number of guys commented on my post about the Linne training group, mostly agreeing that a club coach would be great, but also pointing out that this is reasonably uncommon in the Swedish club culture. | ||
Wednesday Mar 14 | ||
| Running 21:00 [2]2.47 mi (8:30 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Jog to the start and then cool-down with Kat, Johan, and Liutas after the race. | ||
| Orienteering race 54:17 [4]** 9.4 km (5:46 / km) | |
| spiked:13/15c shoes: 2007 VJ Falcons | ||
| Uppsala Night Cup #4, OK Linne. This night cup was on the South Uppsala map, which has large chunks of city blocks interspersed with some trail-rich woods. In other words, the kind of terrain I can actually be competitive with Swedes at night in. The pace was fast right from the start, with Mats blasting out of the gates, but as usual, as soon we hit the woods, the pace slowed. On the way to 2, I went through two controls on another forking, but only lost about 30 seconds or so. Still, I was surprised to see Jan pass me on the way to 5. Stayed behind him in the beginning of the long leg to 6, but dared to take a different route choice and actually made it to the control at the same time as him. After a few short legs, another pair of long ones, and I was surprised to see Jan pass me again at the end of the second one. The last few controls were in the Norby woods, and I entered that section together with Liutas, but he got ahead and stayed ahead the rest of the way. I ended up 6th, 3:43 behind Johan's winning time. Quite happy with the result, but even happier with Kat's 2nd place in D21, and just 4 minutes behind Albin's time on the same course.
Results: http://www.obasen.nu/winsplits/online/sv/default.a... Route Gadget: http://www.oklinne.nu/routegadget/cgi-bin/reitti.c... | ||
| C • Nice run 3 | ||
Tuesday Mar 13 | ||
| Strength 1:00:00 [1] | |
| Morning gym session. Felt strange to be in a gym on this lovely, sunny day, but at least walking home in shorts felt great. Found a scale at the gym and weighed in at 74.0kg - lowest since high school. I celebrated by eating a chocolate bar upon returning home. | ||
| Running 1:49:29 [3]17.5 km (6:15 / km) | |
| shoes: 2007 VJ Falcons | ||
| Tuesday night run - course Ä. I ran from home and just did a shorter version of the course, wanting to take it a bit easy tonight and remembering that the longer version involves a long not-field-checked green part. The pace was quite brisk in my pack, leading to a bunch of navigational errors, but nothing too major. Legs felt quite fresh - taking a day off from running must have been good for them. | ||
| Note | |
| As I am a member of OK Linne's "training group", I am supposed to occasionally go to meetings where we discuss and plan club training for the next few months. Yesterday was my first such meeting, and it was an interesting experience. It was interesting that the training schedule is decided by consensus, not really according to any training plan or anything written up by a coach but, more or less, according to the desires of the person "responsible" for a given week. Of course, there is a framework within which we make these decisions: in the spring, tuesdays are usually intervals and thursdays technique trainings. Most weekends have races already scheduled, and so on. I made two suggestions, both of which were adopted: one was to have a couple of interval sessions on the track (seems like a no-brainer) and the other was to continue our Wednesday mini-races past Tiomila (before, they used to be replaced by circuit training) and all the way till Jukola. This was approved on a bi-weekly basis.
While it was undoubtedly very cool for me to participate in such a meeting and get to help plan my club's training, it also struck me as very strange that a club as large and successful as OK Linne relies on a group of amateurs, selected based on volunteering and not on any qualifications, to plan the whole season's training. How does this work in other Scandinavian clubs? | ||
| C • Not just any group of amateurs 4 | ||
Monday Mar 12 | ||
| Biking 1:00:00 [3] | |
| Spinning. Felt weird to be inside on this nice day, but I wanted to stay off my feet today to see if my swollen, painful toe gets any better. | ||
Sunday Mar 11 | ||
| Orienteering 1:56:23 [2]*** 12.5 km (9:19 / km) | |
| shoes: 2007 VJ Falcons | ||
| Long run on the Vänge Norr map, on a course I designed the night before. This lovely spring-feeling day, with temperature up to 9C, lured me into wearing regular socks instead of neoprene ones, to try and alleviate the toe pain I've been having recently. As a result, I ended up freezing my toes in every little marsh that had just melted and was full of ice water. A pretty miserable experience altogether, though it only got unbearable towards the last half hour, after I left the main pack of guys to go navigate on my own a bit. Besides the toe pain, the run was quite nice, with some really fun orienteering and running in for the first ninety minutes or so. | ||
| Running 25:00 [2]3.13 mi (7:59 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Running to and from the castle, plus picking up controls a bit. | ||
| Orienteering 13:55 [3]2.35 km (5:55 / km) | |
| shoes: Montrail Trail Shoes | ||
| The first use of the brand-new Uppsala Castle sprint map, made to ISSOM (not 2007) standards! Even though I was tired from this morning, I couldn't resist the chance to run these two sprints Mats organized, with the main goal of preparing Albin and other juniors for the sprints that are part of the Silva Junior Cup.
I ran these at a moderate pace - fast enough that the navigation was a challenge, but below race-pace. Besides getting stuck behind a locked gate that was supposed to be open, it went well. It was nice to run in short sleeves for the first time this year! | ||
| Orienteering 15:08 [3]2.76 km (5:29 / km) | |
| shoes: Montrail Trail Shoes | ||
| The second sprint. A thoroughly enjoyable run, again at a moderate pace. | ||
Saturday Mar 10 | ||
| Running 15:00 [2]1.76 mi (8:31 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Warm-up and cool-down | ||
| Orienteering race 1:08:12 [4]*** 9.8 km (6:58 / km) | |
| spiked:18/21c shoes: 2007 VJ Falcons | ||
| NC Sport Cup Final, organized by Rodhen.
A lovely day, up around +7C with sunshine throughout and the snow decidedly on its way out. Raced without a hat and gloves! Mass start, as usual. The group that had the same forking as me messed up #2 by about 1 minute and was behind the lead pack from the other forking the rest of the way. Then, I ended up having to punch behind a long line of juniors and veterans and had to run really hard to catch my pack. By the time I caught them, I wasn't feeling too well and managed to hang on until #15, which I missed by about 30 seconds, losing the pack. Followed this up with a nice 2-minute miss on #16, but picked it up afterwards. Ended up 8th overall, just over eight minutes behind Mats' winning time. Splits: http://toolbox.svenskidrott.se/Downloads/30075/doc... | ||
Friday Mar 9 | ||
| Pool running 1:00:00 [1] | |
| This is becoming a nice Friday morning tradition. Mats and Rob came along. A nice Chinese buffet lunch followed, as well as a bike ride home in what almost seemed like sunshine. | ||
Thursday Mar 8 | ||
| Running 26:01 [2]3.36 mi (7:45 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Morningjogg. Feeling pretty dead from the last few days' worth of training. Soon it's time to lower volume a bit and add some more speedwork. | ||
| Note | |
| This is no great revelation, but I noticed once again last night that, when running hard and feeling tired, it's not only tough to read the map and concentrate fully on navigation, it's also really hard to actually make yourself look at the map. This sounds really strange, but it really takes a lot of mental effort to pick up the map and look at it when you are tired and pushing hard. There's got to be a way to train this - maybe forcing yourself to look at a map while running intervals? | ||
| C • Looking at the map 2 | ||
| Running 32:00 [2]3.76 mi (8:30 / mi) | |
| shoes: Saucony 2006 | ||
| Warm-up, cool-down, jogging between intervals. | ||
| Running 10:00 [1] | |
| Secret Russian Running Drills | ||
| Running 30:00 [5]5.22 mi (5:44 / mi) | |
| shoes: Saucony 2006 | ||
| Intervals. I am responsible for club training this week, so I got to pick out the type of intervals we ran. We did 9'-6'-3'-3'-2'-2'-1'-1'-1'-.5'-.5'-.5'-.5, with 2 minutes rest after the long ones, 1 minute each after the medium ones, and 30 seconds rest after the short ones. Felt very strong today, despite being dead and flat when jogging in the morning. Almost invariably, it seems, I feel very good running intervals in the evening if I do an easy jog in the morning. Maybe it's time to try this on race days. Do a lot of people go for a jog in the morning when they have an important race in the afternoon? Is there any common wisdom on this subject? | ||
| Strength 40:00 [2] | |
| Circuits after intervals. Lots of people tonight - about 35, plus two babies. A lot of fun. | ||
| C • morning jog 3 | ||
Wednesday Mar 7 | ||
| Running 10:00 [2]1.11 mi (9:00 / mi) | |
| shoes: 2006-2 VJ Falcons | ||
| Running to the start and what-not. | ||
| Orienteering 1:20:57 [3]10.5 km (7:43 / km) +260m 6:52 / km | |
| shoes: 2006-2 VJ Falcons | ||
| Wednesday Night-O. Not the most pleasant of nights - about +1C, with the all the trails covered in slush and all the woods in soft snow. It felt like we were running in ice-cold water the entire time. The course started on Lunsen, then went into this weird piece of woods between Lunsen and the river, then across the river and on Sunnerstaåsen, including climbing up the ski hill three times. I started out first and was running ok on the first long leg before confusing ski tracks for a trail and losing probably around 3 minutes right there. It went ok after that, but very sloppy and tiring. As a Brit might say, I am totally knackered.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=2... Route gadget: http://www.oklinne.nu/routegadget/cgi-bin/reitti.c... | ||
| C • neoprene socks 5 | ||
Tuesday Mar 6 | ||
| Strength 1:00:00 [1] | |
| Nice morning workout at the gym. I like it so much better in the mornings - so much calmer and less crowded. | ||
| Orienteering 2:07:50 [2]19.5 km (6:33 / km) | |
| shoes: 2007 VJ Falcons | ||
| Tuesday night run, course Å. Wet snow on the ground, temperature about +1C. Ran with a big pack most of the way, with the pace getting pretty brisk, especially on trails. Then somehow ended up in a small group with just Rob, Oscar Calrborg, and Lina Å towards the end and took it a bit easier towards the end. Legs felt heavy most of the way, but never too bad. | ||
Monday Mar 5 | ||
| Note | |
| Lars' pictures from Ireland are awesome: http://axotron.se/photo/lars/orienteering/2007/070... | ||
| Running 35:00 [2]4.12 mi (8:30 / mi) | |
| shoes: 2006-2 VJ Falcons | ||
| Warm-up, cool-down, jogging between intervals. | ||
| Running 15:00 [5]3.3 km (4:33 / km) +300m 3:08 / km | |
| shoes: 2006-2 VJ Falcons | ||
| March is here. Time to add a second interval session for the week. Decided to run hill intervals, so I jogged over to the last hill on Björn's backbana (about 300m with 30m climb) from school. This felt hard, and the times were a lot slower than the one other time I ran this workout, in October 2005. Then I was averaging about 1:24. Am I slower now? Does the ice make a difference? Did we simply start a bit higher that time? Don't know...
1:31.7 1:30.3 1:29.8 1:29.1 1:28.5 1:29.5 1:29.5 1:29.9 1:30.4 1:30.3 Planned to go to the gym and do some strength work after coming home, but am feeling dead now and decided to give myself the evening off. | ||
Sunday Mar 4 | ||
| Running 2:10:43 [2]14.52 mi (9:00 / mi) | |
| shoes: Saucony 2006 | ||
| After watching the finish of the men's 50km from Sapporo and the start of Vasaloppet, met up with a bunch of the boys and Lina Å for a nice long run on a mixture of snow, ice, and asphalt, with a few hills thrown in. I managed to avoid falling and cracking my skull open, so am quite pleased. | ||
Saturday Mar 3 | ||
| Orienteering 53:34 [3]*** 6.7 km (8:00 / km) | |
| shoes: 2006-2 VJ Falcons | ||
| OK Linne Training Day in Eskilstuna, near the terrain for Tiomila 2007. The morning training was just a regular mass-start forked course, which most people ran pretty hard. I took it at cruising speed and found navigation pretty easy (after a 180 out of the start) due to the relatively simple terrain and, of course, tracks in the snow. | ||
| Running 25:00 [2]2.78 mi (8:59 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Running to and from the starts and finishes of the two trainings. | ||
| Orienteering 44:59 [4]*** 6.5 km (6:55 / km) | |
| spiked:11/14c shoes: 2007 VJ Falcons | ||
| OK Linne Training Day in Eskilstuna.
The morning training was followed by a lunch break which included the OK Linne Club Championships in table tennis. I had reasonably high hopes for myself and started well, winning my group, but lost in the quarterfinals to Erik Jonsson, the eventualy champion. Alas. The afternoon training was a so-called "clothing pin hunt." Everyone has the same course, and at every control hang three big plastic clothing pins. If you are one of the first three people to get to that control, you take a pin and then run to an extra control, drawn on the map in a different color from the regular course. At that extra control you collect a streamer and proceed to the next regular control, thus running somewhat more than the people who didn't get the pin. This continues all the way through the course, and the person with the most pins in the end wins. The course was a minimum of 6.3km with a maximum of 7.7km if you collected all the pins. This was a really good exercise, and a great way to make you run fast (since there is always hope of pins at the next control and a chance to pass people who have further to run), but also a tough game to play against the likes of Mats, Jan, Tomas, and Johan Höij. I just missed out on pins on the first couple of controls, then made a couple of stupid mistakes and was afraid of being shut out until one short leg three controls from the end where I managed to collect my lone pin. Höij won with a total of 7. | ||
| Note | |
| Hit 100 hours for 2007, two days later than I did in 2006. In 2005, this happened on May 19. | ||
Friday Mar 2 | ||
| Pool running 1:00:00 [1] | |
| A nice 'run' with Mats at Fyrishov after being up early to watch the men's relay from the skiing world champs in Sapporo. | ||
| Strength 1:00:00 [3] | |
| Gympa. Barely dragged myself out the door, but was quite energetic when it started and ended up enjoying it. | ||
Thursday Mar 1 | ||
| Note | |
| February is over. At the end of January, I felt great after putting down 57 hours of training and not missing any days I didn't plan to take off. February was the complete opposite. This chest cold has hounded me for most of the month and is still not completely gone, though I seem to be able to train without it getting worse. Still, I had too many unintentional days off in February and did not run nearly as much as I had planned to. This is frustrating, but not the end of the world. So here's to a healthy March and to the snow disappearing by the time racing season rolls around! | ||
| C • a great picture of you in acti... 3 | ||
| Skiing 1:00:00 [2] | |
| Not a great day for skiing, but I had planned on doing it, so I went out anyway, even after Mats cancelled on me. About +1C with wet snow and not much kick at all. Still, once I got to Hågadalen it was nice. Getting there and back home was a pain in the butt, though - all the tracks had been destroyed by people walking and dogs running and pooping. Oh well, it was worth it for the view and experience of silent, empty Hågadalen covered with fog. | ||
| C • Classic or skate? 5 | ||
| Running 20:00 [2]2.35 mi (8:30 / mi) | |
| shoes: 2006-2 VJ Falcons | ||
| Warm-up and cool-down. | ||
| Running 10:00 [1] | |
| Secret Russian Running Drills | ||
| Orienteering 24:44 [5]4.4 km (5:37 / km) | |
| shoes: 2006-2 VJ Falcons | ||
| Night sprints in Gottsunda. There were two sprints, 2.2km each. We ran them with a 15-second start interval. I felt good and in control on the first one and ran pretty cleanly except for maybe 10 seconds wasted in the circle at #6. Ended up 7th, 41 seconds behind winner Fredrik Noborn.
This was followed by a ten-minute break and then the second sprint. I settled into a cruising pace but was feeling reaonsbaly tired early on and got sloppy with navigation. Picked up the pace when Fredrik caught me and stayed with him till the finish. Ended up 7th again, 50 seconds behind Johan Höij's winning time. | ||
| Strength 35:00 [2] | |
| Circuits after the intervals. | ||
