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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Running15 12:34:20 87.05 140.09 1405
  Orienteering8 11:21:00 58.51(11:38) 94.16(7:14) 655
  T.rex training4 2:40:00
  Hiking2 2:00:00 7.75 12.47 381
  Innebandy2 50:00
  Biking1 50:00
  Total26 30:15:20 153.31 246.73 2441

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Tuesday Jan 31, 2012 #

6 PM

Orienteering 1:40:52 [2] 15.39 km (6:33 / km) +125m 6:18 / km
shoes: VJ Supra Fall 2011

Monday Jan 30, 2012 #

Running 50:00 [2] 10.0 km (5:00 / km)
shoes: Red Asics 2011

"Recovery" run with Mats, Lisa, and Johan. It was cold and dark and very pretty with the sparkly snow and frost on all the trees. We were running a bit quickly for recovery pace for me, but it was still comfortable.

T.rex training 48:00 [1]

Rockjympa! So much fun, and so tough and sweaty.

Innebandy 30:00 [3]

I swear I am getting worse at this, if that's at all possible.

Sunday Jan 29, 2012 #

T.rex training 40:00 [1]

SnyggMagnus jympa at F&S Väderkvarn with Ross, Sam, and Rasa.
9 AM

Orienteering 1:51:23 [2] 16.03 km (6:57 / km) +140m 6:39 / km
shoes: VJ Supra Fall 2011

Technique training on a rare sunny day in Uppsala. It started out chilly, but warmed up really nicely during the day, while the marshes remained frozen. Perfect running conditions, in other words.
The first part of the training was a compass training on a no-trails version of Stadsskogen. I didn't really enjoy this at first, as the guys ran in a big pack, and there was not much orienteering to do. So I cut off four controls to be by myself and promptly screwed up. After this things went better for a while. Towards the end Oskar S caught me, and we ran head-to-head for a while, which was good.
The corridor began pretty poorly, as I ran way off the line together with another two guys. I then slowed down and ran with the girls, leading the group most of the time and reading the map much better. This last part was really fun.
Here is the blank map of the training:

10 AM

Running 6:00 [2] 1.09 km (5:30 / km)
shoes: VJ Supra Fall 2011

To KG with Ross and Sam

Saturday Jan 28, 2012 #

11 AM

Orienteering 2:03:23 [2] 15.58 km (7:55 / km) +62m 7:46 / km
shoes: VJ Supra Fall 2011

Cold and snowy long run with Simon, Nicklas and, in the beginning, Ivana. We ran on Ekdalen, one of Linné's more remote areas, and Ivana saw two moose. I am jealous. I felt good and ran well for the first 80 minutes or so, but then began to struggle and cut off part of the course. Really good training. Tired now.



Friday Jan 27, 2012 #

(rest day)

Feeling a bit worse today - still can't quite kick last week's cold - so day off today.

Thursday Jan 26, 2012 #

Running 17:00 [2] 3.4 km (5:00 / km)
shoes: Red Asics 2011

To and from the gym

Biking 50:00 [3]

Spinning at F&S Ekeby. Not particularly inspired today, probably the end of a long (by my standards) training week is taking its toll. Will take tomorrow easy or completely off.

Wednesday Jan 25, 2012 #

6 PM

Running 25:13 [2] 2.77 mi (9:06 / mi) +32m 8:47 / mi
shoes: VJ Supra Fall 2011

From home to the start

Orienteering 44:47 [4] 7.55 km (5:56 / km) +16m 5:52 / km
shoes: VJ Supra Fall 2011

Wednesday night-O at Vårdsätra, set by Lisa C. The goal of the training was to practice compass skills, and the course had lots of direction changes, while the map had the trails removed.

I ran well and was able to keep up good speed while navigating most of the way, despite an annoying heel blister. Was running in a pack towards the end of the course, when we all blew #19 and stood around before all recovering together. A race to the end from there, and I naturally got outsprinted by a few of the guys. Still, very happy tonight and had a lot of fun.




Running 23:59 [2] 2.64 mi (9:05 / mi) +40m 8:41 / mi
shoes: VJ Supra Fall 2011

Back home from the finish

Tuesday Jan 24, 2012 #

6 PM

Orienteering 1:46:32 [2] 9.56 mi (11:09 / mi) +133m 10:41 / mi
shoes: VJ Supra Fall 2011

Tisdagsbana J

Woods were beautiful and snowy tonight, the marshes were frozen almost completely solid. A very nice evening for running. I started off with the lead group and ran with them until the turn-off for the shorter 12km version of the course. Actually, past the turn-off. Oops. That was the first of several mistakes I made out there. After leaving the leading group, I was either alone of leading a small pack for the rest of the way, and it felt really good to run through the snow. So good that I sometimes forgot to read the map, hence tonight's QuickRoute:

Soup and friends afterwards made, as always, for a nice evening.

Monday Jan 23, 2012 #

T.rex training 48:00 [1]

Three rounds of the 2012 version of rockgympa. Just an awesome feeling with 35 people stomping in sync. Great for developing club camaraderie!

Innebandy 20:00 [3]

Some innebandy before and after gympa. Very low on energy after gympa, which is pretty understandable.
4 PM

Running 49:22 [2] 5.58 mi (8:51 / mi) +102m 8:22 / mi
shoes: Red Asics 2011

Recovery run on bike paths with Johan, Elisa, and Ross. It felt nice to get out. My cold is getting better, though still not completely gone yet. Enough snow that everything was shiny and white. Pretty.

Sunday Jan 22, 2012 #

Running 35:00 [2] 6.36 km (5:30 / km)
shoes: VJ Supra Fall 2011

Jog to the start plus an accidentally long cool-down with Lisa. We got pretty lost running from the finish to the parking lot and ran pretty much all over the place before stumbling into some other orienteers heading back. Oops.
10 AM

Orienteering 48:34 [3] 7.39 km (6:34 / km) +55m 6:20 / km
shoes: VJ Supra Fall 2011

Linné's Tiomila training and planning weekend

Relay simulation - mass start with forked courses. I ran the shorter course. Was around Ross, Ulrik, and Simon for the first few controls, then was alone when I cut off to do the short course. I had a long forking at the cut-off, so I ended up with Sam, Lisa, and Becka for a while before again splitting off on my fork. Caught up to Sam near the end and ran with her for the last few controls. Definitely feeling weak - a combination of sickness, jet-lag and questionable shape, but the orienteering was mostly good. There were a couple of times where I wasn't doing enough looking ahead and that cost me time, especially on 13-14.

Saturday Jan 21, 2012 #

10 AM

Running 24:46 [2] 2.36 mi (10:30 / mi) +58m 9:45 / mi
shoes: Fall 2009 VJ Falcons

A warm-up loop on trails with Lisa, Lisa, Rasa, Sam, and Ross.

Orienteering 56:27 [3] 8.05 km (7:01 / km) +89m 6:39 / km
shoes: Fall 2009 VJ Falcons

Linné's Tiomila training and planning weekend

Middle distance course. Running felt tough the entire way, but the orienteering was mostly ok. I was pretty good at planning ahead and looking up, which was useful in this terrain, though a couple of times took questionable routes that cost me some time. Really fun orienteering though.

Friday Jan 20, 2012 #

6 PM

Orienteering 1:29:02 [2] 8.8 km (10:07 / km) +35m 9:55 / km
shoes: VJ Supra Fall 2011

Linné's Tiomila training and planning weekend

I flew into Arlanda at around 7am and was in the car heading south with the club at 2pm. We drove to a map just south of Tjällmo in Östergötland and did some night-O. I was definitely still feeling the cold I've been fighting all week and so was taking it easy. I did most of the night-O course with Sam. We orienteered fairly well in the beginning, but completely disoriented attacking the seemingly simple #5. At one point I could tell that something was wrong, but I didn't know what it was. We spent tons of time trying to relocate until Millinger eventually showed us our location, which was between #6 and #7. We were pretty cold by then, so found 7 (after another mistake), then 8 and headed back to the finish. Not a glorious first outing, but it was still fun to be out there.

Saturday Jan 14, 2012 #

7 PM

Hiking 1:00:00 [1] 7.75 mi (7:45 / mi) +381m 6:43 / mi

Really nice hike with Amy in the Usery Mountains outside of Phoenix.

Thursday Jan 12, 2012 #

Running 30:00 [2]

Treadmill at the hotel in Phoenix.

Tuesday Jan 10, 2012 #


Going to be in Phoenix this weekend and cannot decide what to do on Sunday. Should I sign up for

(1) Tough Mudder (

(2) PF Chang's Rock 'n Roll Half-Marathon (

(3) Neither - just go for a long trail run ?
3 PM

Running 52:55 intensity: (39:20 @2) + (13:35 @5) 6.7 mi (7:54 / mi) +58m 7:41 / mi
shoes: Rob's shoes

An attempt at intervals on the Wilbur Cross track. Felt awful as soon as I tried running hard. Couldn't really get my heart rate high and legs felt really heavy. Squeezed out four 800's, took a break, did two 400's and called it a day. Felt really dizzy and nauseous on the way home, but better after eating and drinking a bunch. Weird.


Monday Jan 9, 2012 #

T.rex training 24:00 [1]

Rockgympa with Nathan in the Davenport college gym. Felt way tougher than a few weeks ago. I really should have kept up with this over the holidays...
7 AM

Running 42:21 [2] 5.47 mi (7:45 / mi) +66m 7:28 / mi
shoes: Red Asics 2011

Easy run with Nathan before gympa.

Sunday Jan 8, 2012 #

9 AM

Running 2:00:16 [2] 14.59 mi (8:15 / mi) +348m 7:40 / mi
shoes: Red Asics 2011

Nice long run at West Rock with Nathan and, at the beginning, Kat. We drove to Lake Wintergreen and did a loop around the lake. Then Kat split off, and Nathan and I ran north to the end of the ridge, then up on top for a bit on Regicides. Then back down on the yellow trail and south all the way to the southern end of West Rock, and back home through the ghetto. Really nice day for running.

Saturday Jan 7, 2012 #

Hiking 1:00:00 [1]

A nice 3-hour hike with Kat at Hanging Hills just north of Meriden, CT. A beautiful spot so close to us! We have had very few opportunities to explore Connecticut since "moving" here, and this was a really nice place to go once our skiing plans were scrapped.

Some pictures on facebook for those with account:

Friday Jan 6, 2012 #

2 PM

Running 20:34 [2] 2.54 mi (8:06 / mi) +15m 7:57 / mi

Running race 10:22 [5] 3.0 km (3:27 / km) +1m 3:27 / km
shoes: Rob's shoes

Impromptu time trial by myself on the track. Wanted to run under my time of 10:27 from November. I improved on that, but 10:22 is still really slow. On the other hand, it matches my painfully slow 5km time from a month ago (18:08), so I think I just have to face the fact that I am slow and try to improve from here, rather than make excuses for myself.

So here is the goal: under 10:00 by Jukola. That will hopefully earn me a makkara, too!


Running 16:06 [2] 1.64 mi (9:50 / mi) +44m 9:04 / mi

Wednesday Jan 4, 2012 #

3 PM

Running 1:40:55 [2] 11.92 mi (8:28 / mi) +350m 7:46 / mi
shoes: Red Asics 2011

Nice run with feet at West Rock at a very sensible time of day. Pretty views from the ridge on the way back, nice conversation.

Tuesday Jan 3, 2012 #


Kat and I want to go ski this weekend. Where are the best conditions in the Northeast? Where should we go?


Donated to AP. You should do it too.
3 PM

Running 1:04:29 intensity: (47:24 @2) + (17:05 @5) 8.48 mi (7:36 / mi) +59m 7:27 / mi
shoes: Rob's shoes

Reading Becky's description of her intervals this morning didn't exactly inspire me to get out there into the Arctic winds, but then I thought that if Becky is tough enough to survive, then I should be too.
Went to the track and did the same workout as two weeks ago: 4x800 (90 rest), 4x400 (60 rest), 4x200 (30 rest). It was cold, but the speed didn't seem much worse than two weeks ago.


Monday Jan 2, 2012 #


I trained 318 hours in 2011, which is not much, but the most I've trained in any year since 2007, when my injuries started. I actually feel like I am in decent shape and excited about training and racing in 2012.

My schedule for the year (as always) is up in the air, but the biggest goal is clearly helping Team USA hold on to the Björn Kjellström Cup for the first time in history.

Training-wise, I simply hope to keep being able to train without major breaks due to injuries or other things. And reaching an hour a day (365 hours) seems like something to aim for.
3 PM

Running 1:05:02 [2] 7.54 mi (8:38 / mi) +232m 7:52 / mi
shoes: Red Asics 2011

Nice run with feet at East Rock just before it got dark. Ran on a piece of trail I hadn't been on before!

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