Training Log Archive: BorisGrIn the 31 days ending Mar 31, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » 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 | Mo | |||||||||||||||||||||||||||||||||||||||
Monday Mar 31, 2008 #
Orienteering 40:00 [3] 4.5 km (8:53 / km)
(injured) shoes: VJ Falcons-Fall '07
Decided to join Jan, Johan, and Micke and re-run some of the night-O courses from Åland. Did Kat's short course and a bit more, starting at dusk. Orienteered fine, but felt really bad. My optimism from yesterday seems premature. The glute pain is back in force with no sign of improvement.
C • :-( 4
Sunday Mar 30, 2008 #
Running 10:00 [2] 1.11 mi (9:00 / mi)
shoes: 2007 model Falcons
Warm-up
Orienteering race 53:37 [4] **** 8.1 km (6:37 / km)
spiked:16/17c shoes: 2007 model Falcons
Måsenstafetten.
This was the last day of the Varsity Match trip, so Kat and I took the bus down to Nyköping with the gang, made sure they were all set with their teams, and then went off to run our legs for Linné. I had no great expectations for myself, being exhausted (fell asleep by 8pm the night before) and out of shape. I ran the 2nd leg for Linné's 4th team. Björn ran well on the first leg, coming in 26th. I went off, feeling slow and tired, and had my best technical race in a long time. I did make one mistake, 1.5 minutes three controls from the finish, but other than that, the race was just about perfect, even if not particularly fast. The best time on my course was Ulf's 46:20). Don't think I could have done much better given the state I was in. Quite pleased. It's amazing how easy it is for motivation to come back after having been virtually non-existent for the last three weeks. The goal now is to get in shape by Tiomila.
This was the last day of the Varsity Match trip, so Kat and I took the bus down to Nyköping with the gang, made sure they were all set with their teams, and then went off to run our legs for Linné. I had no great expectations for myself, being exhausted (fell asleep by 8pm the night before) and out of shape. I ran the 2nd leg for Linné's 4th team. Björn ran well on the first leg, coming in 26th. I went off, feeling slow and tired, and had my best technical race in a long time. I did make one mistake, 1.5 minutes three controls from the finish, but other than that, the race was just about perfect, even if not particularly fast. The best time on my course was Ulf's 46:20). Don't think I could have done much better given the state I was in. Quite pleased. It's amazing how easy it is for motivation to come back after having been virtually non-existent for the last three weeks. The goal now is to get in shape by Tiomila.
Saturday Mar 29, 2008 #
Orienteering 1:00:00 [1]
Putting out flags and SIs for the relay on what felt like the first relay spring day of the year. The relay went really well too, with the guest team of three Linné girls (Mari, Lina B, and Åsa) taking the gold. Everyone seemed to have fun, and the spectating and cheering opportunities worked out as well as had been planned. I think some of the Oxford girls felt a bit better about being passed by Lina on the second leg after she anchored the winning team in Måsenstafetten a day later.
In the afternoon we got most of the gang out on the Högbergsparken map from DxDeluxe 2006 ( http://www.dxdeluxe.se/2006/autumn/maps/qual.png ). This was also a fun experience.
Overall, it felt like the Varsity Match was a success, and worth the work Rob and I put in. We got lots of help from lots of people when we needed it, and the OUOC/CUOC/JOK/DrongO bunch were all really friendly and appreciative, making the whole experience a pleasure for me. Now it's time to get back to real life.
In the afternoon we got most of the gang out on the Högbergsparken map from DxDeluxe 2006 ( http://www.dxdeluxe.se/2006/autumn/maps/qual.png ). This was also a fun experience.
Overall, it felt like the Varsity Match was a success, and worth the work Rob and I put in. We got lots of help from lots of people when we needed it, and the OUOC/CUOC/JOK/DrongO bunch were all really friendly and appreciative, making the whole experience a pleasure for me. Now it's time to get back to real life.
Friday Mar 28, 2008 #
Orienteering 1:00:00 [2]
Putting out SI units plus other random running around during the actual VM.
The day itself went great - no misplaced controls, good weather, good courses, and good competition. Oxford took home both the men's and women's trophies, and we even got three articles in the local paper. Here's one: http://www2.unt.se/avd/1,,MC=6-AV_ID=738045,00.htm...
The banquet in the evening was really fun too, including me and Jon Marsden picking up 52 pizzas in front of the shocked Swedes waiting to get in their orders at the pizza place. We had to drive with the windows down since the pizzas made the car windows completely steam up!
Left the banquet early to program relay courses and arrange maps and teams. Home at 3.
The day itself went great - no misplaced controls, good weather, good courses, and good competition. Oxford took home both the men's and women's trophies, and we even got three articles in the local paper. Here's one: http://www2.unt.se/avd/1,,MC=6-AV_ID=738045,00.htm...
The banquet in the evening was really fun too, including me and Jon Marsden picking up 52 pizzas in front of the shocked Swedes waiting to get in their orders at the pizza place. We had to drive with the windows down since the pizzas made the car windows completely steam up!
Left the banquet early to program relay courses and arrange maps and teams. Home at 3.
Thursday Mar 27, 2008 #
Orienteering 1:30:00 [1]
Hanging streamers for the Varsity Match relay. Then spent the whole day at Rob's office working on getting everything else set. Stressful, but also kinda fun.
Wednesday Mar 26, 2008 #
Orienteering 1:08:30 [2] 7.8 km (8:47 / km)
shoes: VJ Falcons-Fall '07
Technique training on Lunsen with the Varsity Match crowd. Shadowed Kat for a few controls first, and then ran off on my own. Orienteered pretty well, but the running was tough, especially in the softer marshes. The snow definitely made things harder.
Running 7:00 [2] 0.78 mi (9:00 / mi)
shoes: 2007 model Falcons
Warm-up for the night-O.
Orienteering 1:15:50 [3] **** 7.5 km (10:07 / km)
spiked:14/17c shoes: 2007 model Falcons
Wednesday night-O winter conclusion on Åland. A tough middle course set by Tomas that consisted of two loops. I mostly ran ok (by my night standards), but got very tired on the second loop and started tripping over stuff. Felt the first twinges of an oncoming cramp towards the end, and barely managed to get away from Simon and Andreas on the last couple of controls. Very tough night.
Tuesday Mar 25, 2008 #
Orienteering 1:45:00 [1]
Hanging controls and building the last couple of stands for the Varsity Match. The Brits have arrived and have taken over the clubhouse!
Sunday Mar 23, 2008 #
Running 20:00 [2] 2.22 mi (9:00 / mi)
shoes: 2007 model Falcons
Warm-up and then jogging with Kat to her start afterwards.
Orienteering race 34:42 [4] *** 4.7 km (7:23 / km)
spiked:11/15c shoes: 2007 model Falcons
The middle distance "elitserien" race in Ronneby. Sunny and cold, about 5-10cm of snow on the ground. The best I felt physically of the three days, and orienteered ok too. A few hesitations in the snow, and still could not run full speed on trails, but otherwise not bad. Winning time around 29.
Saturday Mar 22, 2008 #
Running 10:00 [2] 1.11 mi (9:00 / mi)
Running to the start - we showed up late because of a mix-up with car keys.
Orienteering race 17:13 [4] *** 3.2 km (5:23 / km)
spiked:11/11c shoes: VJ Falcons-Fall '07
"Elitserien" sprint in the snow. A disappointingly easy course, with the second half basically a running race through a field. Felt very slow - the kind of thing where I knew I wasn't running fast, I didn't feel I was working incredibly hard, and I still couldn't run any faster. Extremely frustrating. Need this glute muscle to heal itself... I guess the one good thing is that it didn't feel any worse after any of the races,
Friday Mar 21, 2008 #
Running 10:00 [2] 1.11 mi (9:00 / mi)
shoes: VJ Falcons-Fall '07
Warm-up for 7-manna in the falling sleet.
Orienteering 1:04:40 [3] *** 8.1 km (7:59 / km)
spiked:16/19c shoes: 2007 model Falcons
Leg 4 of the 7-manna relay in Blekinge. Pieces of sleet falling from the sky, some snow on the ground. Went out in 14th, just behind a pack of four teams. Caught them going to 2, where we all immediately messed up. Took a while to figure it out, and I had to go chase them again. Caught and passed Denseln's and Halden's second teams on the way to 4, then missed 5 and they caught up again. After this jittery start had a good, solid run by myself the rest of the way, though still could not run full-speed even when the opportunity was there because of the glute. Came in 11th. Our 1st team won, exchanging in the lead on each of the seven legs, and we ended up 20th. Kat got to run the short leg for the first team, had a solid run, and her team ended up 7th.
Wednesday Mar 19, 2008 #
Running 31:31 [2] 4.2 mi (7:30 / mi)
shoes: Asics 2007
Morning run in Stadsskogen. No time for anything else. Varsity Match is eating my time...
Tuesday Mar 18, 2008 #
Running 45:45 [2] 5.25 mi (8:43 / mi)
shoes: Montrail Trail Shoes
Easy jog around the Norby lit track with Kat. The snow has come.
Monday Mar 17, 2008 #
Cross-Training 30:00
Went to the gym to run on the treadmill and see how the glute feels. It felt worse than it did yesterday, but better than the day after I ran on it last time - after the event at Nacka last weekend. Raised the speed for a few minutes just to see how it felt, and it didn't get worse.
T.rex training 30:00 [1]
weight:169.5lbs
Mostly core after the treadmill.
Sunday Mar 16, 2008 #
Running 15:00 [2] 1.88 mi (8:00 / mi)
shoes: 2007 model Falcons
Jogging to the clubhouse with Kat and then warming up.
Orienteering 41:00 [3] *** 5.4 km (7:36 / km)
spiked:10/12c shoes: 2007 model Falcons
NC Sport Cup 6, OK Linné
Felt ok this morning, so decided to try running an open course at the NC Sport Cup, to see how the body felt. Glute muscle felt sore on the warm-up, but got better as it became warmer, and was never so bad that I had to limp.
Started the race well, feeling pretty good off the mass start (not running for a week will do that!) and was by myself for a while, orienteering nicely and cleanly until making a parallel error on 7, losing about two minutes. On the way back into it, I saw Björn, who was leaving it. I could see him across the field on the way to 8, and took a different route choice. Missed 8 by about a minute, but he missed it more, and we punched at the same time. Suddenly, the nice training at a comfortable pace turned into a race. We were together at 9 and 10, and I got a few meters ahead cutting to the trail at 11. Stayed ahead as we took different route choices into 11, got stuck on the fence coming out, but managed to get out and stay ahead to the finish. Quite pleased, though clearly strength and speed weren't there yet. Hopefully, they'll come back by the time races start next week-end.
Splits (Open 2 course): http://www.oklinne.nu/arr/nc2008/stracktider.htm
QuickRoute: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Wild beast: http://www.lmfoto.se/index.php?to_page=show_pictur...
Felt ok this morning, so decided to try running an open course at the NC Sport Cup, to see how the body felt. Glute muscle felt sore on the warm-up, but got better as it became warmer, and was never so bad that I had to limp.
Started the race well, feeling pretty good off the mass start (not running for a week will do that!) and was by myself for a while, orienteering nicely and cleanly until making a parallel error on 7, losing about two minutes. On the way back into it, I saw Björn, who was leaving it. I could see him across the field on the way to 8, and took a different route choice. Missed 8 by about a minute, but he missed it more, and we punched at the same time. Suddenly, the nice training at a comfortable pace turned into a race. We were together at 9 and 10, and I got a few meters ahead cutting to the trail at 11. Stayed ahead as we took different route choices into 11, got stuck on the fence coming out, but managed to get out and stay ahead to the finish. Quite pleased, though clearly strength and speed weren't there yet. Hopefully, they'll come back by the time races start next week-end.
Splits (Open 2 course): http://www.oklinne.nu/arr/nc2008/stracktider.htm
QuickRoute: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Wild beast: http://www.lmfoto.se/index.php?to_page=show_pictur...
C • ??? 6
Saturday Mar 15, 2008 #
Note
(injured) (sick) (rest day)
Staying home today instead of going to the Tiomila training in Sigtuna. Just hoping to be totally healthy by the time we go down to Blekinge on Thursday.
Note
After spending the first half of the day doing pretty much nothing at home, I needed to get out of the house, and the innebandy challenge match between Linné and IF Thor provided the perfect opportunity. Since I am still sick and also awful at innebandy, it was decided to make me the goalkeeper, which was a wise decision. Our defense was so good that I hardly faced a shot for the first twenty minutes, and we went on to crush our rivals, 14-5, after an hour of play. It was awesome, even though I looked and felt ridiculous crawling around on my knees for an hour.
Some pictures: http://my.opera.com/borisgr/albums/show.dml?id=490...
Some pictures: http://my.opera.com/borisgr/albums/show.dml?id=490...
Thursday Mar 13, 2008 #
T.rex training 40:00 [1]
(injured) (sick)
Circuits with the club. Had another naprapath appointment today - more electric needles in the butt...
Wednesday Mar 12, 2008 #
Note
(injured) (sick)
Hit the double today: woke up sick and injured. Awesome.
Tuesday Mar 11, 2008 #
Note
(injured)
Went to see a physio, who did all sorts of things to me, but could not reproduce the pain in my glute. I did a couple of lunges and showed him where the pain is, and he decided that it was, indeed, a strain/slight tear in the gluteus maximus. The cure for this, it turns out, is sticking a handful of needles into my butt and running electric current through them. Sounds pleasant, doesn't it?
He told me to try jogging the next day to see how it felt and then come back again. Spinning and strength training are ok, in the meantime.
He told me to try jogging the next day to see how it felt and then come back again. Spinning and strength training are ok, in the meantime.
T.rex training 40:00 [1]
Went to the Ultuna F&S and did some strength. Mostly core, plus arms and a bit of legs.
Biking 1:55:00
(injured)
Double spinning session at Ultuna, with Mats, Lina, and Micke. Took the first one relatively easy and pushed very hard on the second one. The second one was "pulse spinning", meaning you got a chest strap when you walked in, typed in your alleged maximum heart rate on a computer they had, and then sat there spinning watching a screen that showed everyone's heart rate, percentage of their max, and the "zone" they were in. The instructor then just told us which zone to be in during each song/exercise, and we were supposed to follow that. It was fun and I worked very hard, except that no matter what I did, even if going all out, I could not get my heart rate above 160, while just about everyone else there had no trouble doing it. Very strange. On the bright side, I think Mats and I set new records for the volume of sweat puddles we produced.
Monday Mar 10, 2008 #
Running 23:55 [2] 2.99 mi (8:00 / mi)
(injured) shoes: Asics 2007
Went out for a run to see how my butt muscle (gluteus maximus) was feeling the day after a reasonably hard effort. It didn't feel good. Can't run with a full stride and end up sort-of limping, which obviously isn't good. Time to go on the injured list.
Sunday Mar 9, 2008 #
Running 20:00 [2] 2.35 mi (8:30 / mi)
shoes: VJ Falcons-Fall '07
Warm-up with Andrew; cool-down
Orienteering 54:30 [4] *** 7.35 km (7:25 / km)
spiked:10/15c shoes: VJ Falcons-Fall '07
After spending a nice evening in Stockholm hanging out with Andrew and GG, I headed to Nacka in the morning with Andrew to run a winter series race there. The pulled butt muscle felt sore, but not as bad as last Thursday, so I tried to run reasonably hard, though probably not quite race-pace. Managed to lose about 5:30 in mistakes, too, but the sloppiness wasn't surprising, since this was the first time I'd orienteered with any sort of speed in a while. Andrew ran 49 minutes.
I really enjoyed orienteering today and can't wait for the season to start, even if my shape is far from where I'd like it to be.
I really enjoyed orienteering today and can't wait for the season to start, even if my shape is far from where I'd like it to be.
Note
Was going to go to the gym in the evening and do some strength training, but I am tired, and it's the end of my easy week, so I'll stay at home and relax instead. Kat is coming to Uppsala tomorrow!!
Saturday Mar 8, 2008 #
Orienteering 1:30:00 [1] 6.0 km (15:00 / km)
Out on Lunsen again, building control stands. Running around the forest, sawing, chopping, carrying logs and stones. Quite fun, actually. Helped that it was sunny and not too cold. Was out in the forest for four hours or so.
Friday Mar 7, 2008 #
Note
(rest day)
Rest day.
Thursday Mar 6, 2008 #
Running 1:01:25 [2] 7.68 mi (8:00 / mi)
shoes: Asics 2007
Easy run around the Stadsskogen lit track with Lasso while the others ran intervals.
T.rex training 40:00 [2]
Circuits
Innebandy 20:00 [3]
Innebandy after circuits. Took it relatively easy - moved continuously, but no sprinting.
T.rex training 10:00 [1]
Ankles. While watching Csaba play Fifa07.
Wednesday Mar 5, 2008 #
Running 7:00 [2] 0.78 mi (9:00 / mi)
shoes: VJ Falcons-Fall '07
Warm-up
Orienteering 1:07:50 [3] ***** 6.13 km (11:04 / km)
spiked:12/18c shoes: VJ Falcons-Fall '07
Wednesday Night-O on Southeast Lunsen.
This being my easy week, I decided to move down to the middle course, hoping to regain some confidence in my night-O after last week's debacle. In fact, quite the opposite happened. I started pretty well and avoided major mistakes for the first part of the course, though I was forced to move pretty slowly, both by the tough terrain (a lot of cut-down branches on the ground, lots of marshes) and the tough navigation. I think I have even been leading after 11 controls, but then disaster struck. I disappeared into some sort of black hole going to 12, and relocated after probably 7-8 minutes of wandering. Ended up losing around 10 minutes on the leg. Then spiked the next few, passing people who had been behind me, before just missing #16 and then totally losing it. Could not relocate to save my life, and finally lucked into it after another 6-7 minutes passed. The only way to think of this as progress is that, unlike last week, I finished. Ugh.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=5...
Map (not my forking, but similar idea): http://www.elinochbjorn.se/filer/upload/mellan1.pd...
This being my easy week, I decided to move down to the middle course, hoping to regain some confidence in my night-O after last week's debacle. In fact, quite the opposite happened. I started pretty well and avoided major mistakes for the first part of the course, though I was forced to move pretty slowly, both by the tough terrain (a lot of cut-down branches on the ground, lots of marshes) and the tough navigation. I think I have even been leading after 11 controls, but then disaster struck. I disappeared into some sort of black hole going to 12, and relocated after probably 7-8 minutes of wandering. Ended up losing around 10 minutes on the leg. Then spiked the next few, passing people who had been behind me, before just missing #16 and then totally losing it. Could not relocate to save my life, and finally lucked into it after another 6-7 minutes passed. The only way to think of this as progress is that, unlike last week, I finished. Ugh.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=5...
Map (not my forking, but similar idea): http://www.elinochbjorn.se/filer/upload/mellan1.pd...
Tuesday Mar 4, 2008 #
Biking 1:55:00
Double spinning at Ultuna. Sweaty fun. Nice to have company this time: Micke and Mari. Soup at the clubhouse afterwards!
Monday Mar 3, 2008 #
Note
(rest day)
Easyish week begins.
T.rex training 10:00 [1]
Ankle strength at home. I had to do something!!
Sunday Mar 2, 2008 #
Orienteering 2:01:24 [1] 8.09 km (15:00 / km)
shoes: VJ Falcons-Fall '07
Went out to Lunsen with Rob Hart to scout Varsity Match control locations and trying to plan legs that maximized the amount of swamp running. :)
Cold and wet today, but Lunsen is always wonderful.
Cold and wet today, but Lunsen is always wonderful.
Biking 55:00
Evening spinning at F&S to finish off the week.
Saturday Mar 1, 2008 #
Biking 1:05:00
No running for me today because of the pulled butt muscle. Long spinning class instead. This has been an impressive week for me in terms of hurting myself - started with just knee pain. Then added the pulled butt muscle on Wednesday, sprained a finger trying to defend against Millinger during innebandy on Thursday, and capped it off by slamming a door on another finger yesterday, getting a nice big blood blister on it. I wonder what'll be next...
C • :o( 4
T.rex training 1:00:00 [2]
Usual strength workout, except for the hamstring stuff, after the spinning.