Training Archive: BorisGrIn the 7 days ending 2006-10-22:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Oct 22 | ||
| Running 2:00:01 [2]14.12 mi (8:30 / mi) | |
| shoes: 2006-2 VJ Falcons | ||
| Long run after the club's annual meeting in the morning. Ended up running through Nasten south to Hammarskog, a big loop around Hammarskog and then back up north past IF Thor's clubhouse. Another run with short sleeves - not many left this year, surely. | ||
| C • Note - Kadaverloppet 11 | ||
| Strength 4:00 [1] | |
| Ankles. | ||
Saturday Oct 21 | ||
| Running 20:00 [2]2.35 mi (8:30 / mi) | |
| shoes: 2006-3 VJ Falcons | ||
| Warm-up/cool-down in the rain. | ||
| Orienteering race 29:58 [4]*** 4.92 km (6:05 / km) | |
| spiked:10/18c shoes: 2006-3 VJ Falcons | ||
| OK Enen's Oktoberracet middle distance event in the drizzle. Pretty much a runner's course most of the way, so every mistake counted. I took a while to get into the map (possibly because the map wasn't very good: we looked at an old map of the same place afterwards, and the contours on it are virtually the same, even though one is labeled as having a contour intervals of 5m and the other 2.5....), and thus lost some time on virtually all of the first 6 controls, probably losing 1:00-1:10 altogether. Then things went better, with small hesitations at 12 and 13 and then getting a bit offline going to 16 probably costing another 0:45-1:00. So about 2 minutes lost, all in all. Legs felt pretty heavy after the 5km on the track on Thursday, and i had to work hard to get up even the slightest hills. Ended up 38th out of 92, 5 minutes (20%) behind the winner, Pal Skogtjarn.
Splits at http://www.letro.se/okenen/bilagor/b212Str%E4cktid... | ||
| Note | |
| Today's was my 80th O-race of the year (including Wednesday night-O's and so on). | ||
| C • 80 O-races! 9 | ||
| Strength 4:00 [1] | |
| Ankles. | ||
Friday Oct 20 | ||
| Running 24:42 [2]3.19 mi (7:45 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Morning jog in Stadsskogen to stretch the legs. Thought about taking the day completely off, but i figure i should get my butt out there any chance i can while i can still run in short sleeves. Legs felt pretty heavy during the run, but better after some stretching. | ||
| Strength 4:00 [1] | |
| Ankles. | ||
Thursday Oct 19 | ||
| Running 26:01 [2]3.47 mi (7:30 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Morning jog - in shorts and short sleeves, perhaps for the last time this year. | ||
| Strength 20:00 [2] | |
| Flexibility exercises, dips, etc. | ||
| Running 1:00 [3]0.13 mi (7:41 / mi) | |
| Running on a treadmill at the foot clinic while having the way my feet videotaped. The foot guy decided that my foot problem is due to overpronation, which came as no surprise. I've known that i overpronate for years, but have never had any problems associated with it, until now... Anyway, he made casts of my feet, and i'm getting new orthodics next week or so. We'll see if they help. | ||
| Running 55:00 [2]6.47 mi (8:30 / mi) | |
| shoes: Saucony 2006 | ||
| Running from the clubhouse to the track and back, plus some jogging on the track. | ||
| Running race 17:31 [5]5 km (3:30 / km) vdot: 58.1 | |
| shoes: Saucony 2006 | ||
| 5000m time trial on the track with the club. The scheduled workout was 10000m, but since i already had a personal benchmark for 5000, i decided to run that. Plus, my hamstring tends to only start hurting after 20 minutes of running or so, so i figured this was a mild way to be nice to it. I definitely wanted to run with someone, so i picked out Bjorn and ran with him, figuring that his 10000 pace is similar to my 5000 pace. It worked out great, as i felt comfortable and strong running right behind him and cruised through the first eight laps or so before starting to feel like i was working. We lost a couple of seconds on the 10th lap as we caught a guy, but couldn't get around him for a while, but that was some welcome rest as i felt strong again for the last two laps and finished well, leaving Bjorn to continue on his own. My PR coming in had been 17:52, so I am pretty pleased with this run. At the very least, moving to Sweden hasn't made me slower. Obviously, this is not exactly a world-class time, but improvement is always good, and i hope to get close to 17:00 in the spring, if my hamstring heals and i can manage a winter of good speed training. This was also the best i felt running a track race: at no point did i want to puke or stop or slow down, so that's encouraging. After finishing, it was pretty inspiring watching Mattias Millinger (the Greek letter "mu" on attackpoint) fly through the remainder of his 10km (32:32) while looking like he was just cruising around.
Splits: 82.0 83.3 83.8 84.7 (5:34 mile) 85.3 83.0 83.8 84.6 (5:36 mile) 84.9 86.2 84.8 84.0 (5:40 mile) 41.0 | ||
| C • Nice! 6 | ||
| Strength 4:00 [1] | |
| Read on Holger's webpage today that he decided to stop being a slave of ankle tape and start doing ankle strengthening exercises eveyr day. Certainly seems like a good idea. I'll start with 2 minutes on a each foot on a pillow and will see how it goes. Will log it to help me remember to do it. | ||
5km - Splits | ||
Wednesday Oct 18 | ||
| Orienteering 1:01:34 [2]6.5 km (9:28 / km) | |
| shoes: 2006-2 VJ Falcons | ||
| Biked out to North Lunsen with Suzanne after lunch and ran around for a bit. The idea was to practice running longish legs. Not happy with my orienteering at all: got offline a number of times and wasn't smooth at all. Didn't help that the magnifying glass on my compass was loose and kept spinning around and getting in the way. Oh well, still fun to be out on Lunsen! | ||
Tuesday Oct 17 | ||
| Running 2:18:33 [2]11.55 km (12:00 / km) | |
| shoes: 2006-3 VJ Falcons | ||
| The theme of this long run on Nasten with the club was marshes and hills, so we ran long stretches through marshes, some nice and open, some pretty crappy, and also ran up and down whatever hills we could find (there really aren't that many on Nasten.) It was a fun run, though pretty slow going. Kinda funny, too, that on a day with beautiful fall weather the Swedes find solace by seeking out the muddiest and crappiest parts of the woods to run in!
I also ran to and from the clubhouse, which is good since this way i am staying ahead (just barely) of Kat's two hours and sixteen minutes of training today. It wouldn't do if she were out-training me, now would it? :) | ||
| C • Nice Training 4 | ||
Monday Oct 16 | ||
| Running 36:47 [2]4.9 mi (7:30 / mi) | |
| shoes: Saucony 2006 | ||
| An early evening run in Stadsskogen, on the lit trail. | ||
| Strength 1:00:00 [3] | |
| Monday night gympa. Tons of people today, including at least 10 from Linne. | ||
| Note | |
| Spent about 2.5 hours mapping in the early afternoon - my first attempt at the area around the Cathedral. Don't really know what'll come of it, but i hope it turns out ok. | ||