Training Archive: BorisGrIn the 7 days ending 2007-03-11:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Mar 11 | ||
| Orienteering 1:56:23 [2]*** 12.5 km (9:19 / km) | |
| shoes: 2007 VJ Falcons | ||
| Long run on the Vänge Norr map, on a course I designed the night before. This lovely spring-feeling day, with temperature up to 9C, lured me into wearing regular socks instead of neoprene ones, to try and alleviate the toe pain I've been having recently. As a result, I ended up freezing my toes in every little marsh that had just melted and was full of ice water. A pretty miserable experience altogether, though it only got unbearable towards the last half hour, after I left the main pack of guys to go navigate on my own a bit. Besides the toe pain, the run was quite nice, with some really fun orienteering and running in for the first ninety minutes or so. | ||
| Running 25:00 [2]3.13 mi (7:59 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Running to and from the castle, plus picking up controls a bit. | ||
| Orienteering 13:55 [3]2.35 km (5:55 / km) | |
| shoes: Montrail Trail Shoes | ||
| The first use of the brand-new Uppsala Castle sprint map, made to ISSOM (not 2007) standards! Even though I was tired from this morning, I couldn't resist the chance to run these two sprints Mats organized, with the main goal of preparing Albin and other juniors for the sprints that are part of the Silva Junior Cup.
I ran these at a moderate pace - fast enough that the navigation was a challenge, but below race-pace. Besides getting stuck behind a locked gate that was supposed to be open, it went well. It was nice to run in short sleeves for the first time this year! | ||
| Orienteering 15:08 [3]2.76 km (5:29 / km) | |
| shoes: Montrail Trail Shoes | ||
| The second sprint. A thoroughly enjoyable run, again at a moderate pace. | ||
Saturday Mar 10 | ||
| Running 15:00 [2]1.76 mi (8:31 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Warm-up and cool-down | ||
| Orienteering race 1:08:12 [4]*** 9.8 km (6:58 / km) | |
| spiked:18/21c shoes: 2007 VJ Falcons | ||
| NC Sport Cup Final, organized by Rodhen.
A lovely day, up around +7C with sunshine throughout and the snow decidedly on its way out. Raced without a hat and gloves! Mass start, as usual. The group that had the same forking as me messed up #2 by about 1 minute and was behind the lead pack from the other forking the rest of the way. Then, I ended up having to punch behind a long line of juniors and veterans and had to run really hard to catch my pack. By the time I caught them, I wasn't feeling too well and managed to hang on until #15, which I missed by about 30 seconds, losing the pack. Followed this up with a nice 2-minute miss on #16, but picked it up afterwards. Ended up 8th overall, just over eight minutes behind Mats' winning time. Splits: http://toolbox.svenskidrott.se/Downloads/30075/doc... | ||
Friday Mar 9 | ||
| Pool running 1:00:00 [1] | |
| This is becoming a nice Friday morning tradition. Mats and Rob came along. A nice Chinese buffet lunch followed, as well as a bike ride home in what almost seemed like sunshine. | ||
Thursday Mar 8 | ||
| Running 26:01 [2]3.36 mi (7:45 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Morningjogg. Feeling pretty dead from the last few days' worth of training. Soon it's time to lower volume a bit and add some more speedwork. | ||
| Note | |
| This is no great revelation, but I noticed once again last night that, when running hard and feeling tired, it's not only tough to read the map and concentrate fully on navigation, it's also really hard to actually make yourself look at the map. This sounds really strange, but it really takes a lot of mental effort to pick up the map and look at it when you are tired and pushing hard. There's got to be a way to train this - maybe forcing yourself to look at a map while running intervals? | ||
| C • Looking at the map 2 | ||
| Running 32:00 [2]3.76 mi (8:30 / mi) | |
| shoes: Saucony 2006 | ||
| Warm-up, cool-down, jogging between intervals. | ||
| Running 10:00 [1] | |
| Secret Russian Running Drills | ||
| Running 30:00 [5]5.22 mi (5:44 / mi) | |
| shoes: Saucony 2006 | ||
| Intervals. I am responsible for club training this week, so I got to pick out the type of intervals we ran. We did 9'-6'-3'-3'-2'-2'-1'-1'-1'-.5'-.5'-.5'-.5, with 2 minutes rest after the long ones, 1 minute each after the medium ones, and 30 seconds rest after the short ones. Felt very strong today, despite being dead and flat when jogging in the morning. Almost invariably, it seems, I feel very good running intervals in the evening if I do an easy jog in the morning. Maybe it's time to try this on race days. Do a lot of people go for a jog in the morning when they have an important race in the afternoon? Is there any common wisdom on this subject? | ||
| Strength 40:00 [2] | |
| Circuits after intervals. Lots of people tonight - about 35, plus two babies. A lot of fun. | ||
| C • morning jog 3 | ||
Wednesday Mar 7 | ||
| Running 10:00 [2]1.11 mi (9:00 / mi) | |
| shoes: 2006-2 VJ Falcons | ||
| Running to the start and what-not. | ||
| Orienteering 1:20:57 [3]10.5 km (7:43 / km) +260m 6:52 / km | |
| shoes: 2006-2 VJ Falcons | ||
| Wednesday Night-O. Not the most pleasant of nights - about +1C, with the all the trails covered in slush and all the woods in soft snow. It felt like we were running in ice-cold water the entire time. The course started on Lunsen, then went into this weird piece of woods between Lunsen and the river, then across the river and on Sunnerstaåsen, including climbing up the ski hill three times. I started out first and was running ok on the first long leg before confusing ski tracks for a trail and losing probably around 3 minutes right there. It went ok after that, but very sloppy and tiring. As a Brit might say, I am totally knackered.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=2... Route gadget: http://www.oklinne.nu/routegadget/cgi-bin/reitti.c... | ||
| C • neoprene socks 5 | ||
Tuesday Mar 6 | ||
| Strength 1:00:00 [1] | |
| Nice morning workout at the gym. I like it so much better in the mornings - so much calmer and less crowded. | ||
| Orienteering 2:07:50 [2]19.5 km (6:33 / km) | |
| shoes: 2007 VJ Falcons | ||
| Tuesday night run, course Å. Wet snow on the ground, temperature about +1C. Ran with a big pack most of the way, with the pace getting pretty brisk, especially on trails. Then somehow ended up in a small group with just Rob, Oscar Calrborg, and Lina Å towards the end and took it a bit easier towards the end. Legs felt heavy most of the way, but never too bad. | ||
Monday Mar 5 | ||
| Note | |
| Lars' pictures from Ireland are awesome: http://axotron.se/photo/lars/orienteering/2007/070... | ||
| Running 35:00 [2]4.12 mi (8:30 / mi) | |
| shoes: 2006-2 VJ Falcons | ||
| Warm-up, cool-down, jogging between intervals. | ||
| Running 15:00 [5]3.3 km (4:33 / km) +300m 3:08 / km | |
| shoes: 2006-2 VJ Falcons | ||
| March is here. Time to add a second interval session for the week. Decided to run hill intervals, so I jogged over to the last hill on Björn's backbana (about 300m with 30m climb) from school. This felt hard, and the times were a lot slower than the one other time I ran this workout, in October 2005. Then I was averaging about 1:24. Am I slower now? Does the ice make a difference? Did we simply start a bit higher that time? Don't know...
1:31.7 1:30.3 1:29.8 1:29.1 1:28.5 1:29.5 1:29.5 1:29.9 1:30.4 1:30.3 Planned to go to the gym and do some strength work after coming home, but am feeling dead now and decided to give myself the evening off. | ||