Training Log Archive: BorisGrIn the 31 days ending Aug 31, 2012:
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Friday Aug 31, 2012 #
Note
X-Rayed. Showed up for drop-in hours at Akademiska hospital. Total time from parking my bike to unlocking it again on the way out: 18 minutes.
Thursday Aug 30, 2012 #
Note
Went to Eriksbergs Vårdcentral today for an appointment with Dr.Mats Martinell about my knee. He looked at it, listened to my description, and recommended:
(1) drain fluid
(2) do a cortisone injection
(3) get x-rays
(4) send me to an orthopedist
(5) take a blood test for borrelia just in case (can someone tell me if borrelia is exactly the same thing as lyme disease, or something different?)
He did (1) and (2) on the spot. There was a lot of fluid, and it was yellow, which I was told was a good color. He said the cortisone will keep the swelling away for a couple of months.
I will go on Tuesday to get x-rays at the hospital. Dr.Martinell will contact me once he has the pictures. We could not do the blood test on the spot because they were having a staff meeting, so I have to come back.
(1) drain fluid
(2) do a cortisone injection
(3) get x-rays
(4) send me to an orthopedist
(5) take a blood test for borrelia just in case (can someone tell me if borrelia is exactly the same thing as lyme disease, or something different?)
He did (1) and (2) on the spot. There was a lot of fluid, and it was yellow, which I was told was a good color. He said the cortisone will keep the swelling away for a couple of months.
I will go on Tuesday to get x-rays at the hospital. Dr.Martinell will contact me once he has the pictures. We could not do the blood test on the spot because they were having a staff meeting, so I have to come back.
Wednesday Aug 29, 2012 #
Note
Is there really anyone who thinks that NORT is a good development for orienteering? The last round of the World Cup has participants from 10 countries on the women's side, 15 on the men's: http://www.nordicorienteeringtour.com/index.php?op...
And 3 sprints + 2 middle distances in semi-urban areas. I just can't see how this is good for anyone...
And 3 sprints + 2 middle distances in semi-urban areas. I just can't see how this is good for anyone...
C • NORT 11
5 PM
Running 46:21 4.69 mi (9:53 / mi) +166m 8:54 / mi
shoes: VJ Falcons 2012
One lap of backbana after work. Felt pretty strong, but the time was really slow. Boo.
Tuesday Aug 28, 2012 #
6 PM
Running 7:27 [2] 0.91 mi (8:11 / mi) +19m 7:41 / mi
shoes: Asics with flames 2012
Running 45:53 5.1 mi (9:00 / mi) +25m 8:52 / mi
shoes: Asics with flames 2012
Intervals in Stadsskogen with Linné. We ran 3'-2'-1' with 1' rest between intervals and 2' between sets. I did 3 sets, feeling pretty good. Decided to stop at 3 sets, as I didn't want to start feeling knee pain again.
Sunday Aug 26, 2012 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Supra 2012 #2
Warmup
10 AM
Orienteering 41:32 [4] 5.78 km (7:11 / km) +108m 6:34 / km
shoes: VJ Supra 2012 #2
Väsby's middle distance: http://www.obasen.nu/winsplits/online/en/default.a...
Started 2 minutes behind Andrew, so the immediate goal was obvious. :)
Ran well in the beginning and saw him going in to 4, was with him at 5. We both messed up 6 in different ways, and he got a bit ahead, but then made a mistake at 9, and we were together again. Together at 10, which was a tricky cliff on a hillside, with very generalized Stockholm-style mapping as an extra challenge. I then took a bad direction out of 10 and had to climb an extra hill. At 11, Andrew was maybe 20 seconds ahead, and that was the last time I saw him. He screwed up 12, and I managed to get by there and run clean the rest of the way. Decent race for me, all in all, though I felt very tired for the last part of the course.
Started 2 minutes behind Andrew, so the immediate goal was obvious. :)
Ran well in the beginning and saw him going in to 4, was with him at 5. We both messed up 6 in different ways, and he got a bit ahead, but then made a mistake at 9, and we were together again. Together at 10, which was a tricky cliff on a hillside, with very generalized Stockholm-style mapping as an extra challenge. I then took a bad direction out of 10 and had to climb an extra hill. At 11, Andrew was maybe 20 seconds ahead, and that was the last time I saw him. He screwed up 12, and I managed to get by there and run clean the rest of the way. Decent race for me, all in all, though I felt very tired for the last part of the course.
Friday Aug 24, 2012 #
7 PM
Running 1:02:31 [2] 6.99 mi (8:57 / mi) +76m 8:39 / mi
shoes: Asics with flames 2012
Hitta ut with Ross.
Thursday Aug 23, 2012 #
Biking 50:00 [3]
Spinning
Wednesday Aug 22, 2012 #
Note
Tickets to NAOC acquired! Woooo!
Tuesday Aug 21, 2012 #
Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Marc's Mizunos
Warmup and cooldown
6 PM
Running race 18:27 [5] 5.05 km (3:39 / km) +58m 3:27 / km
shoes: Marc's Mizunos
Sommarloppet, a 5km road race in Uppsala. About 400 people total, so a nice size - not insanely crowded. Nice course, too, with a slight gradual climb on the 3rd kilometer and the big castle hill right in the end. I was just behind a small pack right from the start, with a big gap behind me. Passed a couple of guys from the pack, and was mostly by myself the rest of the way. Felt ok, knee not bothering me too much. Wasn't sure what sort of time to expect, having run 18:06 on a flat 5km in Massachusetts last December. I ended up running 18:25 and coming in 9th overall. The winner, Johan Lindberg, ran 15:53, and is a sub 15 5km track runner. The Linné girls, Lisa and Lina, took 1st and 2nd in the women's division.
It would be nice to run a flat (or track) 5km to compare with my earlier times. Regardless, I clearly need to keep getting faster.
Results: http://www.sommarloppet.se/Homepage/Download-File/...
It would be nice to run a flat (or track) 5km to compare with my earlier times. Regardless, I clearly need to keep getting faster.
Results: http://www.sommarloppet.se/Homepage/Download-File/...
Monday Aug 20, 2012 #
Note
(rest day)
Rest day. Knee too sore after two races, and too much work to do.
Sunday Aug 19, 2012 #
Running 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ Supra 2012 #2
Warmup + cooldown
11 AM
Orienteering 38:37 [4] 3.29 mi (11:44 / mi) +40m 11:19 / mi
OK Rodhen's middle distance event on the same map as Middle DM last year. A technical area with lots of marshes and very vague contours, combined with occasional low visibility. Fun orienteering!
I had a pretty good race, not making any big mistakes. I did lose 20 seconds on 2 and 6, and another 30 each on 11 and 13. I was also too hesitant on the long leg to 7.
Not a very strong start field today, so I ended up 5th, less than 4 minutes from 1st, and got my best Swedish ranking points ever, though I didn't really deserve them. Still, nice to get a good result and get a little confidence back.
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
I had a pretty good race, not making any big mistakes. I did lose 20 seconds on 2 and 6, and another 30 each on 11 and 13. I was also too hesitant on the long leg to 7.
Not a very strong start field today, so I ended up 5th, less than 4 minutes from 1st, and got my best Swedish ranking points ever, though I didn't really deserve them. Still, nice to get a good result and get a little confidence back.
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
Saturday Aug 18, 2012 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Supra 2012 #2
Warmup
12 PM
Orienteering race 49:17 [4] 6.34 km (7:46 / km) +111m 7:09 / km
shoes: VJ Supra 2012 #2
För-SM: Middle distance race organized by Årsunda IF, with terrain similar to Swedish Champs in a couple of weeks. It was very rocky, technical terrain with lots of contour detail often obscured by all the rock on the map. I was excited to race for the first time since WOC and started out quite well, spiking the first five controls. I was forced a bit off my line by the terrain on 6, but still found it ok. The next control was really the last one in the super-technical area of the map, and I blew it spectacularly. A parallel error was followed by two failed relocation attempts. I then saw Anders Håkansson, who started four minutes before me, and ran to him. Of course, he was lost too, so this just wasted time. Finally relocated, punching at the same time as Olle Boström, who started 8 minutes after me. Ugh. About 5 minutes lost here.
I then ran hard to see how long I could stay with Olle. This, shockingly, resulted in another mistake on 10. From there it was a slog for me, mentally and physically, through the rest of the course. Very disappointed with my shape, my discipline, and my orienteering. Not a great way to start the fall season.
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
I then ran hard to see how long I could stay with Olle. This, shockingly, resulted in another mistake on 10. From there it was a slog for me, mentally and physically, through the rest of the course. Very disappointed with my shape, my discipline, and my orienteering. Not a great way to start the fall season.
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
Thursday Aug 16, 2012 #
6 PM
Running 1:41:35 [2] 11.29 mi (9:00 / mi) +376m 8:09 / mi
shoes: Marc's Mizunos
A longer run with hills around the Uppsala ridge. We started as a big group, but I mostly ended up running with Micke and a new Spanish guy Nacho, who is here for a postdoc at SLU. He was a postdoc at Rutgers a couple of years ago and went to some DVOA meets, so maybe someone here knows him. Nice guy, and excited to get better at orienteering while he is here.
We also ran into Lina Å and ran with her for a while. A relaxed, fun run with lots of snails underfoot. Quite tired at the end.
We also ran into Lina Å and ran with her for a while. A relaxed, fun run with lots of snails underfoot. Quite tired at the end.
Wednesday Aug 15, 2012 #
Badminton 30:00 [3]
Played badminton for a bit over an hour with Qi and Anna from work, plus Anna's boyfriend Mårten. I am pretty sure I've played badminton before, but I think the last time was in the 1980's. Tonight was proof again that excessive energy and enthusiasm do not come close to compensating for an utter lack of skill. Still, I enjoyed myself and would play again.
6 PM
Running 1:11:31 [2] 9.0 mi (7:57 / mi) +112m 7:39 / mi
Running to Fyrishov and back, finally collecting a bunch of the downtown HittaUt checkpoints along the way there and back.
Tuesday Aug 14, 2012 #
6 PM
Running 52:07 5.9 mi (8:50 / mi) +92m 8:26 / mi
shoes: Marc's Mizunos
Intervals with the club on Norbyspåret. We did sets of 1'-2'-4'-1'-1'. I did two sets as my knee started making its presence known towards the end of the second set. Others ran three sets. A nice cooldown and stretch with Lina and Lisa R afterwards.
Monday Aug 13, 2012 #
6 PM
Running 1:04:50 [2] 6.62 mi (9:48 / mi) +127m 9:15 / mi
shoes: VJ Falcons 2012
The old 'Csaba loop' on Nåsten with Ross. Lovely evening, it was great to be outside. Plus we ran through a flock of sheep near Kung Björn's Hill. Sheeeeep!
Sunday Aug 12, 2012 #
Orienteering race 2:18 [4] 0.22 km (10:27 / km)
shoes: Marc's Mizunos
Simon's Ultrasprint at Linnéklassikern on a 1:300 map. Lots of fun as always, and a good race for me. Was leading when I left.
8 AM
Running 1:08:52 [2] 8.08 mi (8:31 / mi) +116m 8:10 / mi
shoes: Marc's Mizunos
Running from home to Linné's competition on North Lunsen in Sävja. A couple of detours on the way to pick up a few hittaut checkpoints.
At the race, my duties consisted of helping my boss' 9-year-old daughter get around a beginner course (she did really well and was rewarded with blueberries for each control she found) and playing with Rasa's brand-new puppies.
After getting home I had dinner with New Haven-Mattias, who was in down for a dance weekend. Very nice to see him.
At the race, my duties consisted of helping my boss' 9-year-old daughter get around a beginner course (she did really well and was rewarded with blueberries for each control she found) and playing with Rasa's brand-new puppies.
After getting home I had dinner with New Haven-Mattias, who was in down for a dance weekend. Very nice to see him.
Saturday Aug 11, 2012 #
10 AM
Running 19:44 [2] 1.8 mi (10:59 / mi) +12m 10:45 / mi
Running 57:10 7.19 mi (7:57 / mi) +90m 7:39 / mi
shoes: Marc's Mizunos
Long intervals on the old rail trail in the north of Nåsten with Lina, Lisa R, Henrik Boström, and Elin Hamrefors. We did 1x3km, 2x2km, 2x1km. I wanted to run each interval at a faster pace than the one before, and that worked pretty well, though I was never running super-fast. It was nice having Lisa to push me - she is getting fast!
Thursday Aug 9, 2012 #
7 PM
Running 1:07:30 [2] 6.81 mi (9:55 / mi) +131m 9:21 / mi
shoes: Marc's Mizunos
Tough day. Nice way to wind down running with Ross around Håga and Nåsten. Hairy cows, regular cows, sheep, and horses were all seen.
Wednesday Aug 8, 2012 #
Note
Thesisthesisthesis
Tuesday Aug 7, 2012 #
5 PM
Running 1:24:39 8.28 mi (10:13 / mi) +340m 9:04 / mi
ahr:150 max:184 shoes: Marc's Mizunos
Hill intervals with Linné at the castle hill. First, four long ones around the north side, then four shorter but steeper ones up the south side, and then four sprints up the steep part in the south. I was running ok and working hard, but my knee started getting sore on the downhill jogs back to the start, so I skipped the last three sprints. Nice to see Ross running again!!
Monday Aug 6, 2012 #
Running 15:00 [1]
Running drills in the rain
6 PM
Running 56:40 [2] 5.98 mi (9:29 / mi) +84m 9:05 / mi
shoes: Marc's Mizunos
Easy run with the Team Sportia group on trails around Hågadalen and Stadsskogen.
Sunday Aug 5, 2012 #
10 AM
Orienteering 1:02:26 [2] 7.08 km (8:49 / km) +50m 8:31 / km
shoes: VJ Supra 2012 #2
Orienteering with Lina, Lisa R, Cat.
The terrain is beautiful, nice to run through and technical, with slightly higher hills than what we have on Nåsten and Lunsen. Unfortunately, I had a copy of a 1:15000 map and had real trouble reading anything while running, so I had to resort to the orienteering style I had when I first moved to Sweden: stand reading the map, then run somewhere, stop again, read the map, repeat.
A quick dip in a cold Swedish lake followed.
The terrain is beautiful, nice to run through and technical, with slightly higher hills than what we have on Nåsten and Lunsen. Unfortunately, I had a copy of a 1:15000 map and had real trouble reading anything while running, so I had to resort to the orienteering style I had when I first moved to Sweden: stand reading the map, then run somewhere, stop again, read the map, repeat.
A quick dip in a cold Swedish lake followed.
Saturday Aug 4, 2012 #
10 AM
Running 1:09:29 5.21 mi (13:20 / mi) +167m 12:08 / mi
ahr:133 max:176 shoes: VJ Falcons 2012
A lap of backbana at a moderate pace, with Lisa R and Lina while Sam and Hanna did uphill intervals. Nice day, and I felt pretty good.
Thursday Aug 2, 2012 #
5 PM
Orienteering 1:21:26 [2] 11.52 km (7:04 / km) +157m 6:37 / km
shoes: VJ Falcons 2012
Tisdagsbana F with Sam, Cat, and a couple of others. Feeling very tired due to sleep shortage the last couple of days, but it was nice to be out on Nåsten with good company, running at a nice easy pace. Grilling with Sam and Ross at home afterwards. Yum.
Wednesday Aug 1, 2012 #
Event: OOcup 2012
Cross-Training 1:00:00
Elliptical intervals at F&S Ekeby with Mats. Nice to have company for these. We did (3'-2'-1')x4 with 1' rest between intervals and 3' between sets. I felt tired but pushed through. Some nice and much-needed stretching afterwards.