Training Archive: BorisGrIn the 7 days ending 2007-10-28:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Oct 28 | ||
| Running 20:00 [2]2.35 mi (8:30 / mi) | |
| shoes: 2007 model Falcons | ||
| Warm-up and cool-down for Smålands. Pretty short cool-down, stopped to talk to Swisscheese for a while. Nice to see him! | ||
| Orienteering race 1:31:30 [4]*** 13 km (7:02 / km) | |
| spiked:25/28c shoes: 2007 model Falcons | ||
| Smålandskavlen. OK Linné's 3rd team.
I got to to run the last leg, after Ulrik and Björn ran the night legs, and Simon Eklöv and Patrick did 3 and 4 during the day. I went out in 75th place and felt pretty good right away. The first couple of controls went well, and on the longish leg to 3 I saw two guys who had started ahead of me clearly going in the same direction. Sped up a bit to catch them, spiked the 3rd control, and went off to 4 just behind them. What followed was a classic relay mistake: running to catch these guys, I stopped concentrating on the map and, of course, the next control was forked. Came to the wrong forking and proceeded to try relocating for the longest time, confusing open yellow hilltops with normal white forest. Ended up wasting what looks like about 6 minutes! Ran ok for a couple of legs after that, then made two more mistakes in the butterfly, costing another 4 minutes in total. Disgusting. Finally settled down after that and ran well for the second half of the course, passing a few guys and not really missing anything. Still, an awful result - 10 minutes of mistakes!! Pretty disappointed with myself, especially since the terrain was fast, technical, and very runnable - quite comparable to what we have here in Uppsala. The team ended up 80th. Results: http://www.smalandskavlen.nu/dokument/upload/2007_... | ||
Saturday Oct 27 | ||
| Event: Smålandskavlen | ||
Friday Oct 26 | ||
| Strength 1:00 [1] | |
| Carrying two very large pumpkins around ICA Maxi and back to the car. | ||
| C • hmm 2 | ||
| Orienteering 2:06:12 [2]*** 12.62 km (10:00 / km) | |
| shoes: 2007 model Falcons | ||
| Hanging controls for next week's Halloween Wednesday Night-O on Hagby, most of the way with Patrick. Nice area, it's the same place where I am setting courses for next fall's Linné national event, so that's reassuring. Quite tired the whole way. Rest day tomorrow. | ||
Thursday Oct 25 | ||
| Orienteering 37:34 [1]3.76 km (10:00 / km) | |
| shoes: Montrail Trail Shoes | ||
| Hanging controls for the sprint intervals at Polacksbacken. Lina came along to help out. | ||
| Running 8:00 [1]0.67 mi (11:56 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Random jogging around between and after intervals. | ||
| Orienteering 23:14 [5]5.2 km (4:28 / km) | |
| Sprint intervals around Polacksbacken with a headlamp. There were 6 loops, ranging from 650-950 meters, with 4-6 simple controls on each one. We took 90 seconds of rest between loops. Good training, though I did not feel too fresh.
Loops: 4:08 3:51 4:20 3:33 4:13 3:05 | ||
Wednesday Oct 24 | ||
| Running 35:00 [2]3.89 mi (9:00 / mi) | |
| shoes: Rob's shoes | ||
| Warm-up/cool-down | ||
| Running race 17:21 [5]5 km (3:28 / km) vdot: 58.8 | |
| shoes: Rob's shoes | ||
| This week, instead of the now-almost-weekly lunchtime backbana, Björn proposed that we do a time trial on the track. He wanted to do 10000m, but I decided I would run 5000, since it's a distance I've run on the track as a benchmark a number of times before and knew it would be a good test of current shape. My PR coming in was 17:31 from a year ago, but I knew it would be hard to break, given that I've been training pretty hard the last few days and that it was quite cold and windy at the track. Still, I settled into a nice and comfortable pace early, running behind Björn, then was in pain, as usual, around laps 7-9, and then felt pretty strong finishing for a new PR of 17:21. Still pretty far from the sub-17 I really hope to reach, but at least it's progress. Might have to try a 10km on the track sometime this fall to see if I can go faster than the 37:14 I ran in the road race last week.
Splits: 83.9 83.1 82.5 83.8 (5:33 mile) 84.0 83.5 84.5 84.7 (5:37 mile) 85.1 85.0 84.0 81.8 (5:36 mile) 35.1 Comparing splits with my 5km on the same track a year ago (http://www.attackpoint.org/viewlog.jsp?userid=13&p... is interesting: ran almost the same speed for the first 11 laps, and almost all the time difference is in the last 600 meters. | ||
| C • Targets 6 | ||
| Running 10:00 [2]1.18 mi (8:30 / mi) | |
| shoes: 2007 VJ Falcons | ||
| Warm-up and jogging to the parking lot from the finish. | ||
| Orienteering 43:15 [4]*** 5.8 km (7:27 / km) | |
| spiked:4/6c shoes: 2007 VJ Falcons | ||
| Wednesday Night-O in Morga, the weird, hilly part of Lunsen.
Decided to run the middle course this week after last Wednesday's disaster, in order to get some self-confidence back and take the course at a comfortable pace and not feel rushed. It went pretty well, though I still bobbled the first control by about 30 seconds and then missed #4 by about 1:30 or so, and the orienteering wasn't very difficult. Still, it was nice to have a decent run, even if on tired legs. Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=3... | ||
5km - Splits | ||
Tuesday Oct 23 | ||
| Running 1:20:14 [2]10.03 mi (7:59 / mi) | |
| shoes: Saucony 2006 | ||
| A long run on "The Yellow Trail", a trail that starts at the Studenternas IP track in the north and goes all the way down to Skarholmen, by the lake. We ran with headlamps, and the trail was quite muddy and rooty (is that a word?), making it hard to run. I felt strangely out of energy and turn back towards the clubhouse along Gottsunda Gipen when I felt like I've had enough. I wonder if the lack of energy is due to not eating pasta (or any other carbs) for dinner last night, for the first time in weeks (months?) ?
After training, we had a men's meeting to talk about Smålandskavlen, the winter ski camp, and the end-of-winter training camp someplace warm, such as Spain or Portugal. Is it bad that it's only October, but I am already getting excited about a warm-weather camp? | ||
| C • Any chance OK Linné might g... 3 | ||
Monday Oct 22 | ||
| Running 54:05 [2]6.36 mi (8:30 / mi) | |
| shoes: Rob's shoes | ||
| Warm-up, cool-down, and jogging between intervals. | ||
| Running 10:00 [5]2.0 mi (4:59 / mi) | |
| shoes: Rob's shoes | ||
| Fast intervals with Patrick on the lit trail in Stadsskogen. We ran (10x30 sec on / 30 sec off) x 2, with 5 minutes jogging between the sets. Felt good to go fast, feels like it's been a while. | ||
| Strength 1:00:00 [2] | |
| Gympa (or is it Jympa?) at F&S with lots of Linné people, including Mari. | ||