Training Archive: BorisGrIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Feb 24 | ||
| Running 1:44:50 | |
| shoes: VJ Falcons-Fall '07 | ||
| From home to/from backbana start, then two laps of backbana with Csaba. A nice comfortable tempo, and I finally managed to do two full laps - first time this winter. Nice and warm: +7C and even sunny at times. | ||
| Strength 1:00:00 [2] | |
| At F&S, with Csaba. Felt surprisingly strong - did heavier weights than usual on nearly all machines. A nice way to end another good week-end of training. | ||
Janne's backbana in Uppsala - Splits | ||
Janne's backbana in Uppsala - Splits | ||
Saturday Feb 23 | ||
| Orienteering 1:54:12 [3]**** 13 km (8:47 / km) | |
| spiked:13/17c shoes: 2007 model Falcons | ||
| OK Linné's training day in Västerås. We started by driving to Tortuna and running a long course on the WOC middle/relay map from 2004. Tough terrain, both physically and technically. Junky forest with a lot of rocks and often low visibility. Unfortunately, my legs were still really sore from Thursday, in particular making it really hard to lift them, which was needed in this terrain. So I struggled along, but ended up cutting the monstrously long course short towards the end. Orienteered well through the technical parts in the beginning, but made two big mistakes later on, getting confused by new clear-cut areas. Ugh, not a great experience all-around.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb... | ||
| Running 40:00 [2]4.44 mi (9:00 / mi) | |
| shoes: Rob's shoes | ||
| Warm-up, cool-down, jogging between intervals. | ||
| Running 18:11 [5]6 km (3:02 / km) | |
| shoes: Rob's shoes | ||
| After eating some pizza and resting in the Västerås club's cabin for a couple of hours, we went over to the indoor track they have there (there isn't one in Uppsala, unfortunately), and did some intervals. The workout was 10 sets of (200 + 400), with the intervals going on 1:20 and 2:40. (In other words, you start the clock, run the 200, then rest until 1:20, then start the clock again, run the 400 and rest until 2:40. The faster you run, the more rest again.)
I felt much better during this session than in the morning, probably because I didn't need to pick up my legs as high on the track. Very happy with this session. Times: 34.9 73.7 36.8 73.8 36.1 73.1 36.1 73.2 36.8 74.0 36.9 72.8 36.4 72.8 36.2 72.1 35.9 72.2 35.7 71.6 | ||
| Strength 5:00 [3] | |
| A series of various plank poses that Millinger had us try out after the intervals. Really hard to hold some of them, such as the plank with one arm and the opposite leg up in the air. | ||
| C • lizard on hot sand 1 | ||
Friday Feb 22 | ||
| Note | |
| (rest day) | ||
| Could hardly walk today because of soreness in the upper hamstring/butt muscles, caused surely by uphill lunges we did yesterday. Never again! (The rest day was planned anyway, though.) | ||
Thursday Feb 21 | ||
| Running 30:00 [2]3.53 mi (8:30 / mi) | |
| shoes: Asics 2007 | ||
| Warm-up, cool-down, jogging between intervals. | ||
| Running 15:00 [1] | |
| Löpskolning | ||
| Running 24:00 [5]4.24 mi (5:39 / mi) | |
| shoes: Asics 2007 | ||
| Intervals. The club's workout was 90-second intervals, but I wanted to do something longer, so ran 8x3 min with 1 min rest instead. The loop was a mix of trail and bike path around the north bit of Stadsskogen and included a hill. | ||
| C • Ooohhh! 2 | ||
| Strength 40:00 [2] | |
| Circuits | ||
Wednesday Feb 20 | ||
| Running 10:00 [2]1.11 mi (9:00 / mi) | |
| shoes: 2007 model Falcons | ||
| Warm-up | ||
| Orienteering 59:22 [3]*** 7.46 km (7:57 / km) | |
| spiked:13/15c shoes: 2007 model Falcons | ||
| Wednesday night-O from the club president's house in Vänge. Ran the long course and orienteered quite well. Being by myself for large stretches probably helped - did not get distracted by others. No real mistakes (at least, not by my night-O standards!), just a bit of sloppiness, plus 30 seconds lost right off the bat since the start was mapped wrong, and I ran into a marsh immediately - managed to get passed by a few people before even reaching the start triangle! Still, not a great result, but I was pleased with the evening.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=5... | ||
Tuesday Feb 19 | ||
| Running 1:31:06 [2]13 km (7:00 / km) | |
| shoes: VJ Falcons-Fall '07 | ||
| Tuesday night course Ö. Legs felt fine and pretty fresh, but the outside of my right knee started hurting on harder surfaces, so I cut the run a bit short. Would be really nice to get rid of all these nagging injuries one day. | ||
Monday Feb 18 | ||
| Strength 1:00:00 [2] | |
| Monday night jympa. Had a lot more energy than usual tonight - probably due to not running beforehand. | ||
| C • you're a training machine B... 5 | ||
| Biking 55:00 | |
| Spinning after jympa. Sweaty. | ||