Training Archive: BorisGrIn the 31 days ending 2008-05-31:
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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 | ||||||||||||||||||||||||||||||||||||||||
Tuesday May 27 | ||
| Cross-Training 1:00:00 | |
| weight:76.5kg (injured) | ||
| In light of the US WOC Trials taking place on one side of the world and EOC on the other, my own little attempts at training seem quite insignificant. On this gorgeous day, to quote one Rosstopher, I went off to the gym to do my usual (these days) Tuesday evening penance, consisting of ERG intervals. The plan today was to simulate "formtoppning" intervals and see if I can row myself into some semblance of shape for the last pre-Jukola races this week-end.
I did 6x(90sec on, 60 sec off, 60 sec on, 120 sec off), doing the intervals as hard as I possibly could. I was nearly in tears by the last interval, so that must mean it was a good workout. Warm-up and cool-down on a stationary bike. | ||
| C • good work 3 | ||
| Strength 5:00 [1] | |
| Some hamstring, side, and butt exercises after rowing. | ||
Monday May 26 | ||
| Running 25:15 [1]4.21 km (6:00 / km) | |
| (injured) shoes: Asics 2007 | ||
| Running. That's right. I felt really good the whole day and just could not force myself to do one of those loathsome activities like biking or rollerskiing, so I went out for something that the terms "gentle jog" or "shuffle" would be too generous for. Pain-free for about 6 minutes, then a soreness that did not get better nor worse for the rest of the run. When will this end?? | ||
| C • US Champs. 5 | ||
| C • maybe it's a good sign that... 2 | ||
Sunday May 25 | ||
| Event: EOC 2008 | ||
| Orienteering 1:30:00 [1] | |
| (injured) | ||
| In the morning, Csaba and I drove out to Hagby, where I went out to check control locations for the fall event. I visited 45 controls, so it was a good day's work. The event itself will be August 24th, just after (i think) I get back from the States. I took some terrain pictures, too. | ||
| C • points 4 | ||
| Biking 40:00 [2] | |
| We had thrown the freshly mended bike into the back of the club car, and so I rode back home from Hagby. It was really warm and sunny, and I think I am getting the ever so slight hint of a biker's tan. | ||
| Strength 1:00:00 [1] | |
| weight:76.1kg | ||
| After a relatively comatose afternoon, I was off to the gym for some strength training. Did the usual workout plus more hamstring and butt stuff and minus some quad stuff. | ||
Saturday May 24 | ||
| Biking 1:10:00 [2] | |
| (injured) | ||
| Finally getting a bit more into this cross-training thing, I decided to draw inspiration from Nixon and Jan and go on a long(ish) bike ride. The plan was to follow road 72 towards Sala and turn off at Järlåsa, with Siggefora as my final destination. I would then take the northern route back, returning via road 272. About 75km altogether - not much by the standards of the aforementioned giants of cycling, but a decent amount for me.
In hindsight, it is quite clear that discovering the bike's rear tire had no air when I came downstairs was a bad omen. Instead, I just assumed that Csaba had gotten the air out of the tire on purpose when trying to straighten it out yesterday, and so I happily took the bike over to a gas station and pumped it up. Needless to say, a bit over an hour into the journey, the rear tire went flat. I limped the remaining three or so km to Järlåsa and tried to get the locals to help me out to no avail. Resigned to my fate and angry at the world, I took the bus back to Uppsala and spent the rest of the day at home, grumpy. One day this summer I'll have to complete this trip. | ||
Friday May 23 | ||
| Skiing 1:10:00 [2] | |
| (injured) | ||
| Went out for a "spin" around the neighborhood on the rollerskis. Really nice day, good to at least be outside when training. Did approximately the same loop as two weeks ago: Rosendalsvägen-Ultuna-Dag Hammarsköjldsvägen-Sunnersta-Skarholmen-Lurbo-Valsätra-Norby-home. At least 5 minutes faster this time. | ||
Thursday May 22 | ||
| Biking 1:55:00 | |
| (injured) | ||
| "What a beautiful day to go for a run! "
is what i was thinking while sweating on a spinning bike for two hours. Oh yeah, this workout earns me 2 Spike points! (See http://okansas.blogspot.com/2008_05_01_okansas_arc... ) | ||
Wednesday May 21 | ||
| Biking 1:00:00 [1] | |
| (injured) | ||
| A morning bike ride around the same loop as last week - Backbana, Sunnersta, along the lake, and back up. Spent the rest of the day in Stockholm. | ||
Tuesday May 20 | ||
| Cross-Training 55:00 | |
| weight:76.6kg (injured) | ||
| Rowing machine intervals at F&S. Did 10x2min this time, with 1 min rest. Really painful stuff. Averaging 1:48-1:49/500m the whole time. Warm-up and down on a stationary bike. | ||
| Strength 10:00 [1] | |
| Some hamstring and butt strength plus lots of stretching. | ||
Sunday May 18 | ||
| Running 40:00 [2]6.67 km (6:00 / km) | |
| (injured) shoes: 2007 model Falcons | ||
| OK Linné Jukola Training Camp
We managed to get some sleep after the campground party finally dispersed. (It seems to be some sort of show of manliness in Finland to walk around the campsite with your pants down and your ass showing, and pause every once in a while to urinate on a building or a car, as we saw a number of young Finnish gentlemen doing this. Incidentally, I think this was the campground I stayed at in 2001 with Ross, Sam, and a whole bunch of gypsies during the WOC spectator races, but I am not totally sure.) Anyway, we woke up on Sunday to a day of +1C and sleet falling from the sky. Fantastic. Motivation to train was pretty much non-existent, but I didn't want to be the only one to stay behind at the cars, so off I went, bravely starting the control picking course I drew for myself on a map called a very inviting Hyytiälä-Juupajoki. Out of the 31 controls I drew for myself, I got to 4 before it became clear that I was miserable and frozen and ready to cry like a little girl. Which I nearly did. However, the sight of a Finnish family (mom, dad, and two adorable blond toddlers of undeterminate gender) picknicking happily in this weather (!!!) gave me the kick in the pants I needed to meekly jog back to the car, taking a longer loop along a ski trail. This may have been the least enjoyable orienteering experience I have ever had. (Though I seem to remember an A-meet in Pennsylvania ("Land of Vikings") in 1995 or so, where landing in a patch of thornbushes that could actually support my weight really did make me cry.) | ||
| C • Hello! 1 | ||
| C • WOC01 supporters camping ground 3 | ||
| Biking 1:30:00 [1] | |
| OK Linné Jukola Training Camp
The weather got a bit better in the afternoon, but there was no way I was going to run again, given my first three experiences of the weekend. So instead I took Csaba's bike, which I had brought along for just such an occasion, and biked from the campsite to the map where everyone was training, called Aitovuori and located somewhere northeast of Tampere. Armed with a "map" of the region that showed all the lakes, but not really the roads, as well as 20 Euros and Jan's cell phone, I bravely took off, encouraged by the thought that if I get hopelessly lost, then surely Linné can pick me up again the next time they are here for Jukola in a month's time. Amazingly though, I managed to avoid disaster and got to the map without much (mis)adventure or too many wrong turns. The camp concluded with a boat trip back on the Silja Europe (Ah, the memories of 1998!!) and a trip to the sauna/hot tub on the top deck with the rest of the Linné boys (and Mari), which was truly the highlight of the weekend. | ||
| C • Ahh Boris 3 | ||
| C • Land of the Vikings 2 | ||
Saturday May 17 | ||
| Orienteering 40:00 [2]*** 3.33 km (12:00 / km) | |
| (injured) shoes: VJ Falcons-Fall '07 | ||
| OK Linné Jukola Training Camp
Took the big Silja boat overnight from Stockholm and arrived in Turku on Saturday morning. Then drove a couple of hours to Tampere and went training on a map called Hanhilahti. Pretty awful terrain, and my butt hurt right from the first steps I took. Not the most inspiring training for me. I wasn't concentrating particularly well, mostly cursing the terrain and my injury. Ugh. | ||
| Running 8:00 [2]1.33 km (6:00 / km) | |
| Warm-up | ||
| Orienteering 1:13:21 [4]*** 10.2 km (7:11 / km) | |
| spiked:14/20c (injured) shoes: VJ Falcons-Fall '07 | ||
| OK Linné Jukola Training Camp
After much deliberation, I decided to run our Jukola test in the afternoon. This was held on a map called the unpronouncable Rääkkykangas (I mean really, why would you put two ää's next to each other?? How can that possibly be necessary?!) Right from the start, I felt great. No pain at all, and fast legs. This lasted for 6 minutes. I spiked the first two controls and was cruising along (was 5th out of the Linné boys at this point) and the pain started coming back. By the time I got to 3 it was back in force, and I went back to my usual limping around the course. Made a few mistakes (0:30 on 3, 0:30 on 4, 1:00 on 5, 2:00 on a stupid route choice on the long leg to 13), but mostly was just slow. Tomas commented that I was "limping pretty quickly" when he saw me, so I guess that's something. Finished 13 minutes behind Mats' winning time of 60. Nicer terrain this time, with a mix of tough managed forest with steep, but not very large, hills and lots of rocks and open, but soft underfoot, pine forest. | ||
| C • double ä is long ä 2 | ||
Thursday May 15 | ||
| Biking 1:00:00 [1] | |
| A nice bike ride with Patrick around Uppsala. Backbana ridge, then Sunnersta, and along the lake up to Skarholmen. Nice ride, good company. | ||
| Strength 40:00 [2] | |
| (injured) | ||
| Circuits with Patrick at home after biking. | ||
Wednesday May 14 | ||
| Biking 2:05:00 | |
| (injured) | ||
| My log is looking too pink these days. I don't like it. Was going to rollerski in the morning and then orienteer in the evening, but my butt hurt when I got up in the morning, so that canceled the orienteering, and the rain made me even less inclined than I already was to go rollerskiing. So I spun instead. Double session, first a regular-length "intensive" one and then an extra-long "medium" one. A feast of sweat and melting quads. Yeah.
Pizza and a coke afterwards hit the spot. | ||
Tuesday May 13 | ||
| Cross-Training 55:00 | |
| (injured) | ||
| Intervals on the erg at F&S. Did 2x10min hard, with 5 min easy before, between, and after. The pace was around 1:53/500m, which felt hard. I definitely need some technique pointers. Damn good workout though - felt dead by the end. Did 10 min on the stationary bike before and after to get a warm-up/cool-down in. | ||
| Strength 10:00 [1] | |
| Some strength and stretching while chatting with Sofie after rowing.
From the gym, I biked over to the stables in Kvarnbo, where another PhD student at my department, Cecilia, has a horse. My officemate Daniel and I watched Cecilia and Scarlet (the horse) jump over hurdles a bunch and then got to ride for a while. Very cool. Scarlet is an adorable and well-behaved horse, who actually obeyed commands! Got to feed her oranges afterwards. :) | ||
| C • aww- that sounds fun. 1 | ||
Monday May 12 | ||
| Biking 1:00:00 [1] | |
| A bike ride on some of the bigger trails in Nåsten down to Hammarskog, then back up to Norby via Lurbo and horse paths, and a loop of the Norby ski track. Cold today - after yesterday's 26C, it was down to 9C today... | ||
| Strength 40:00 [1] | |
| Circuits outside the clubhouse. | ||
Sunday May 11 | ||
| Biking 2:15:00 [2] | |
| (injured) | ||
| Woke up with a hangover. Went back to sleep. Woke up again, decided to train. Took Csaba's bike and went out for a ride. Over to backbana, along the top of the ridge, through Ultuna, along Sunnersta ridge, across the river, down on the Kungshamn-Morga trails, partly along the beach, partly on the ridges, then a bit on Lunsen, back up on paved roads through Sävja and Kungsängsbron.
A nice mix of trails and roads kept me from being bored, and I found out that mountain biking on trails with roots and rocks requires a huge amount of concentration, at least for me. So it's pretty good training in that respect too. The ride was followed by a few games of kubb outside on the grass. | ||
Saturday May 10 | ||
| Skiing 1:18:00 [2] | |
| (injured) | ||
| Decided to skip the long distance O-race in Roslagen and went rollerskiing on this absolutely perfect summer day in Uppsala instead. This went better than on Thursday - technique was a lot less rusty than the first time, and I was actually able to get some sort of rhythm going at times. Was pretty tired at the end and even managed to fall on a virtually flat spot when barely moving.
It was 24C and perfectly sunny today, and Uppsala really looked lovely, with everything looking green and lots of flowers in bloom. I went from home along Rosendalsvägen down to Ultuna, then back to Dag Hammarsköldsvägen, down to Sunnersta, and around past Skarholmen and Lurbo, back home. | ||
| Note | |
| Looking through my AP log, the last time I rollerskied before this week was in December 2001. Wow, that's a long time ago. However, this wasn't my first rollerski in Sweden, as I went out a few times in the summer of 2001, when I was living near KTH with Kenny. | ||
| Orienteering 15:38 [3]***** 1.84 km (8:30 / km) | |
| spiked:20/30c (injured) shoes: Rob's shoes | ||
| Dx Deluxe 2008!
This year's event was back at Kung Björn's Hill, the site of the 2005 version, but on an expanded and revised map, with much new "pornographic" detail added. As usual, DxD lived up to the very high expectations that it always comes with. The map, course, and entertainment were all really good fun, and the atmosphere was fantastic as always. A new twist in the race this year is a 9x9m labyrinth that you had to navigate twice during the course. I made the usual number of mistakes, but had a really fun time anyway. The buffet dinner and party afterwards were great as well, though I ended up spending most of the party in a sometimes-heated political debate that ended up leaving me pretty upset. My DxD results so far: 2005 - mispunch 2006 - 28th 2007 - 23rd 2008 - 17th Slowly crawling upwards... This year's results: http://www.obasen.nu/winsplits/online/sv/default.a... The quali map: http://www.dxdeluxe.se/2008/maps/qual.jpg An awesome video of the final (mostly of poor Ulf being lost) that Csaba made: http://www.youtube.com/watch?v=Ff25fx0NL-g Thanks to Mats, Jan, and Tomas for another unforgettable DxD! | ||
Friday May 9 | ||
| Running 15:00 [2]2.5 km (6:00 / km) | |
| (injured) shoes: Asics 2007 | ||
| Jogging to and from the DxDeluxe training maps with Csaba and jogging a bit after the training. | ||
| Orienteering 13:50 [3]***** 1.6 km (8:39 / km) | |
| (injured) shoes: Asics 2007 | ||
| DxDeluxe training with Csaba. We ran the training package course on the Högbergsparken and Blodan maps. Hard as usual! This year's edition of DxD promises to be a fantastic one. Besides an extra-deluxe banquet, a labyrinth during the race is advertised. | ||
Thursday May 8 | ||
| Biking 1:50:00 | |
| Today's foray into cross-training isn't a very exciting one - spinning, but it still counts as a fourth day in a row with something new. All suggestions for tomorrow are welcome!
I did back-to-back spinning sessions at F&S. Had a massive headache during the second one. Hopefully, it's dehydration and not some sort of new sickness. AOWN report: 2 cats (as opposed the 6 I saw yesterday), 43 sheep, and 2 pheasants. The last two were a couple, and the male was seemed quite displeased with me after I biked between him and his mate. He let his displeasure be known by producing what may have been the most unbearable noise I have ever heard. | ||
| C • It may have been an invitation of sorts? 2 | ||
| C • Tomorrows Cross Training is... 3 | ||
Wednesday May 7 | ||
| Skiing 30:00 [2] | |
| Day 3 of the cross-training craze. Borrowed Björn's rollerskis and took them out for a spin on the bike paths around Norby. Hurts the glute somewhat, but definitely less than running. This would have been very enjoyable, except for the elbow pain ("skier's elbow?") that came back after about 20 minutes. If I can manage to control it, I think I'll do a bunch more rollerskiing in the coming months. | ||
| C • oh dear 8 | ||
| C • Few ideas... 1 | ||
| C • Few ideas... 2 | ||
| Orienteering 41:50 [3]*** 5.8 km (7:13 / km) | |
| spiked:13/15c (injured) shoes: VJ Falcons-Fall '07 | ||
| Wednesday Day-O on North Lunsen, revisiting areas where the Varsity Match went over a month ago. The goal was to keep a nice, steady pace, never working hard, but orienteering well. I pretty much did just that on the middle course and felt quite good both running and orienteering. Two mistakes, ~30 and ~15 seconds. Quite pleased with my time.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=6... | ||
Tuesday May 6 | ||
| Cross-Training 50:00 | |
| weight:75.6kg (injured) | ||
| Day 2 of my cross-training experiment. The torture device I chose to acquaint myself with today was the erg. It is hard to believe that anyone actually chooses to do this out of their own free will. While the mind-numbing boredom can be somewhat assuaged by doing intervals, it is hard to find a cure for the bloody blisters on the hands that form after ten minutes of erging or for the butt soreness resulting from the seat surely designed by Torquemada himself. On the other hand, blisters eventually turn to callouses, my glute didn't hurt, and the intervals did get my heart rate up, so I think I'll be doing more of this in the future, especially when angry at myself. Anyway, I did a warm-up and cool-down on a stationary bike and intervals, 8x2min with 1 min rest, on the rowing machine. These felt hard, though my times weren't particularly fast. I am sure I can gain a lot of time just by working on my form. I averaged about 1:53 per 500 meters. Would be good to get this down into the 1:40's in a few weeks. Stay tuned for more exciting cross-training adventures. | ||
| C • erging 4 | ||
| Strength 10:00 [1] | |
| Some strength, mostly hamstrings, after the torture. | ||
Monday May 5 | ||
| Biking 30:00 [1] | |
| (injured) | ||
| Trying out various forms of alternative training, as training half-assed, like I've done for the last month, is getting me nowhere. Time to go full-assed.
Borrowed Csaba's mountain bike, put on a helmet and a pair of biking shorts that Dmitriy gave me like ten years ago, and headed out on trails around Norby and Hågadalen to figure out what mountain biking is all about. So far, I don't get it. On the downhills, I mostly just fear for my life, and on the rocky uphills I mostly have to get off the bike and push. On the flats, it does feel like training, but it seems hard to get my heart rate up, and everything feels unnecessarily bumpy. But, it doesn't make my glute hurt. | ||
| C • Mountain Biking 13 | ||
| Strength 35:00 [2] | |
| Circuits outside the clubhouse with Linné. | ||
Sunday May 4 | ||
| Running 15:00 [2]2.5 km (6:00 / km) | |
| Warm-up | ||
| Orienteering race 1:05:00 [3]*** 8.2 km (7:56 / km) | |
| (injured) shoes: VJ Falcons-Fall '07 | ||
| Hellasdubbeln long - H21 | ||
Saturday May 3 | ||
| Running 15:00 [2]2.5 km (6:00 / km) | |
| Warm-up | ||
| Orienteering 39:05 [3]*** 4.53 km (8:38 / km) | |
| (injured) shoes: 2007 model Falcons | ||
| Hellasdubbeln middle | ||
Friday May 2 | ||
| Strength 40:00 [1] | |
| (injured) | ||
| Circuits at home with Csaba. | ||
Thursday May 1 | ||
| Note | |
| (injured) (rest day) | ||
| Taking a couple of days completely off now to see what that does for my posterior. Spent the extra time organizing maps from the last four years. | ||
