Training Archive: SebbaIn the 30 days ending 2006-11-30:
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| W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | ||||||||||||||||||
Wednesday Nov 29 | ||
| Orienteering race (night o) 47:00 [3] | |
| Björns wed night o. ran the short course 5.1km. reasonably tidy but too many mistakes from simply trying to run too fast. | ||
Tuesday Nov 28 | ||
| Running 1:15:00 [3] | |
| Tuesday night Nåsten run. Not one to remember. Just felt really flat and got progressively more frustrated. When i started whinging to others i decided it was time to turn around and head back up the valley (lake?) back to the clubhouse.
Still a bit of fatigue i think from sunday | ||
Monday Nov 27 | ||
| swimming 30:00 [3] | |
| Went to the pool to bust out a bit of a session, turned out to be far too lazy to do much at all.....the pool is a bad place to know people cos you never end up doing swimming | ||
Sunday Nov 26 | ||
| Orienteering race 2:09:00 [3] | |
| Stora Våndan....set by Boris, he definately dished out some pain today...thanks!
had an absolute cracker end of year party with Linné last night. good food, good company and good laughs......good dancefloor later, good times all round. Came down with a cold thurs/fri and and was feeling nowhere near 100% after a week of too much party, too little sleep, but wasnt going to miss this race. bit put off by stories of elites stumbling over the finish exhausted and freezing but in the end we were graced with a great day The aim is to get the winner from every class to the finish around the same time. Elites had 2 or 3 km loop before running thru our start (H20s, 35s, D 21's and Albin the freak 16yr old). With everyone else not starting till the previous group comes thru their is no incentive for them to race, they looked as though they had walked it....and all stopped 200m before the start and stretched for 5 mins...nice! got going...had a short 3km first loop before a map change at the next start. became clear i wasnt gonna be able to hang onto the fastest guys all day but figured i may as well use them while i can. into the big 2nd loop and off into nåsten. After getting dropped from the first group on my course just plodded along trying to remember its a long day. made bad mistakes on back to back controls and got swept up by a group with Elin, Annika Björk and Jenny. we all ran together for a few controls. On a long leg to the edge of nåsten, essentially the end of the hard orienteering decided it was time to get going a bit. Elin went a diff way, annika was dropped...she was definately running like she had had a bit much party though! ran away from jenny and across the paddocks only to see Elin 400m in front of me....bugger, too conservative a route choice on the long leg. caught her at first control in norbyskogen...running together along a track was feeling pretty tired kept thinking how Elin had had 3 or 4 hours more sleep than me, no fair! ran hard out of the next control, had a good gap by the spectator at the clubhouse....only to wait for boris to get a photo! easy last loop but of course i did ballsed one of the controls, luckily had just enough of a buffer to be able to relax coming home. great day, good fun race body a bit sore today...been a while since ive orienteered for 2+ hrs | ||
Wednesday Nov 22 | ||
| swimming 40:00 [3] | |
Tuesday Nov 21 | ||
| Running 1:50:00 [3] | |
| Ran over to KG, nåsten loop with the usual clowns and back home. Legs felt terrible but was not suprised | ||
Monday Nov 20 | ||
| swimming 40:00 [3] | |
| after a relaxed lunch and couple of coffees, i was feeling pretty wired and motivated for a good hitout before swedish class. wanted to get some secret training in so i dont get so flogged by zan next time we go swimming.
as always the plunge pool and sauna were top notch, and as always despite promising myself a quite night after getting back from up north i found myself at a random irish girls birthday party and now feel like crap today. sant är livet. | ||
Thursday Nov 16 | ||
| Running 1:35:00 [3] | |
| Narvik, norway.....AWESOME!!
another random day...staying with more randoms, but free internet :) got here at 630...gorgeous, still and clear night. a 700m mountain pops out from right next to the fjord, took all of 5 minutes to decide what i was doing tonight!! unreal run, much more enjoyable than yday....groomed track the whole way up. only wore thermal tho but wasnt too cold till right at the top. fantastic view over narvik.....a swedish friend of mine keeps saying she is going to live here, having been here for 3 hrs i can see why. felt a bit flat but new if i kept plodding away id get there. the powerbar that went down on the way up nearly came up on the way down. 60mins up....lamp was dying a bit so bombed it on the decent in about 20mins! i think 2moz ill take the cable car option...... | ||
Wednesday Nov 15 | ||
| Running 55:00 [3] | |
| In Kiruna, artic cirlce!!
really bloody cold. bit of a random day....couldnt find any reasonably priced accom so ended up splitting a room with a random spanish girl i met at the airport. went for run in the evening, really struggled.....dark, cold, miserable, bit tired and shitloads of snow made it really slow. nice fun out tho | ||
Monday Nov 13 | ||
| Running 3:35:00 [3] | |
| well, this was the big one.
i had been keen to do a complete lap of uppsala for a while now but always managed to talk myself out of it.....finally decided with the weather going to poo i should just get out and do it...so i did. had a bit of a psych up sess last night whilst watching the recruit. realistically i thought about 4.5 hrs would be the mark having basically done this loop in 2 seperate runs. decided that my lap of uppsala had to start and finish at ICA väst (best supermarket in town!) and go through Linné clubhouse, skirt the top of the lake, IKEA and gammla uppsala, so my route was basically given. couldnt decide whether to go thru Särvja or run the ridge back up to MIC.....in the end chose the former mainly cos id never been there and was pretty sure it was a suburb of uppsala. cracker day. nearly talked myself out of it this morning when it was cold and overcast (what did i expect!). i knew i would just be frustrated with myself all day tho so bit the bullet and got going. picked up some kexchoklad, jolt and bilar godis (with the motto......'sveriges mest köpta bil' who could resist!). it occured to me ive turned into a complete pussy after packing an spare set of thermals, light rain jacket and a beany into the bag. was good having the safety net of the uppsala bus card and only being about 500m from a bus line at any point! past club house in 18mins, found this street called Fagottvägen, ran down thru the gottsunda grassy valley, hooked up with gula stigen and to the lake in 50min, maybe a bit too hot but was rolling along nicely. round the lake to flottsundsbron. couldnt decide whether to just run the quite road into särvja or hit up lunsen....had misplaced my north lunsen map and a 5km road bash was gonna kill my legs later so compromised and found a little track in the forest b/w the 2 roads. this was a bit crap and died so i ended up just running the road. had been mostly trails up till now and was not looking forward to the cycle path bashing i knew was coming up, esp with soreness developing in the shins....but pressed on. IKEA in 1:50. bit of a struggle round the back of årsta and granby...defo glad to get to gammla uppsala in 2:40 and know i was on the home stretch. quick stop to stretch the legs, pop the jolt (red bull is nearly 3 bucks a can here, ouch!) and have some food. basically survival mode here. had thought about including stenhagen too but was pretty easy choice not to. pizza for lunch was well earned. really happy with that hit out, never felt ridiculousy crap like i did in oslo thong, the soreness in my legs no though is another reminder of why i promised myself i would limit road running. dont really know how far this was....maybe low to mid 30s....any ideas uppsala contingent? time to go do the scandinavian thing, float around in the pool and nail a beer in the sauna before swedish class. | ||
| C • red bull 2 | ||
Saturday Nov 11 | ||
| Note | |
| Met up with some friends from ARWC in stockholm and went to the big air competition at stadion.....they set up this wicked jump and a whole bunch of international snowboarders cut loose. they make it look so easy, id be shitting myself standing at the top of the jump.
going up for a few days end of this week, so hopefully will get a bit of skiing and hopefully see the northern lights! | ||
Friday Nov 10 | ||
| Running tempo 55:00 [3] | |
|
they really do exams differently over here. firstly, when i saw where it was held i thought, ive run round that area and was more like fyshwick than any sort of uni campus. well it was fyshwick, basically with a big warehouse with some chairs....nice. i didnt expect to stay in there for 5hrs (come on, be realistic here!) and after 3.5 id reached the magic MC=MB and decided that while my class mates are pondering every nuance of their answers i could fit in a cheeky run before the celebrations commenced. as a result of my sisters borrowed thermals being a bit on the small side, it turned out to be a very cheeky run! over thru stadskogen, slottet, loop of town, near fyrishov and back to flogsta via rickomberga lit track. the girls wanted to go have champagne at 'luxury fridays' at kalmars nation.....i expressed my concern at starting drinking at 4pm....but as they pointed out it was dark at 430 so not really a big issue. cracker night. no class till december, except swedish....that doesnt count though | ||
Thursday Nov 9 | ||
| Running intervals 32:00 [3] | |
| Linné intervals down in sunnersta.
8 X 3mins with 1 min recovery. felt good, hadnt run for a couple of days so tried to push quite hard. ran them on an undulating suburban loop, the down hill section was a bit sketchy in the dark with a few people (myself included) nearly coming unstuck on the bottom right hander...toughy | ||
| Gympa - stark 45:00 [3] | |
| really starting to enjoy this circuit class. nice to get in outta of the cold and its a great atmosphere with plenty of hard work and mucking around. change of clothes makes all the diff too i noticed after last week. | ||
| Running warm up/down 20:00 [3] | |
| jog over from bäcklösa skolan to sunnersta, through the trecherous brottsunda! also did some running drills on the way.
glad i made the effort to come to this, there is only so much study one can do for an international macro exam! | ||
Thursday Nov 2 | ||
| Note | |
| sweet stack on the bike today....i attempted to turn a corner (how silly of me!) around a roundabout and lost the plot completely. might have to change my route into uni to avoid that or rethink my riding. seem to get more traction riding than walking tho cos i was really struggling to stay upright in town yday | ||
| Running 1:05:00 [3] | |
| Run over to the intervals and back. wanted a bit of volume in the legs tonight and decided that at least i didnt have to worry about crashing whilst riding. running home in wet clothes i can honestly say i have never been colder in my life and hope that i never am again, i nearly cried when i saw the beautiful skyline of flogsta | ||
| Orienteering intervals 35:00 [4] | |
| 6 intervals done with everyones in a random order.
could not figure what was happening on the map till halfway thru the 1st, but i had gone the right direction and hooked up with the right group. found it tough at times running thru the snow. the last control of every loop was on a little knoll which was a struggle for the last couple. i am loving my sarvas, good to be able to committ to things and be reasonable sure you will get some purcahse, a luxury i have not experienced till now in orienteering | ||
| Running warm up/down 20:00 [3] | |
| cruise to and from ints from where we were doing strength. hadnt concentrated at all running there so had to think a bit to find how to get back | ||
| Gympa - stark 45:00 [3] | |
| strength circuit class after ints
good fun, did circuit with lars, mats and micke didnt have any other clothes to wear so i feel pretty sorry for people in that hall cos i must have smelt a bit. struggled with this, have zero core strength at the moment and was just dead, oh well got thru | ||
Wednesday Nov 1 | ||
| swimming 50:00 [3] | |
|
SSSSSSNNNNNNNNNNNNNNOOOOOOOOOOOOOOWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWW!!!!!!!! when i woke up this morning.........you were on my mind.....oooh, ooh, oh.....oh,ooohhh wasnt mentally prepared for this but pretty stoked to wake up and have snow everywhere. in retropspect it is not that suprising since it was snowing riding home from town last night (this morning) but we were too pissed to care. anyway hit a swim session with Zan today at centralbadet, pretty solid, think we did about 2.1km. the 'fast' lane is about 1.5m wide and starts to get super cosy once it has about 3 people in it. We were doing well but by the time we started IMs all hell broke loose with Zan trying to kill swedish girls with butterfly and me trying to breathstroke underneat people to overtake....good times. definately a bit weary sitting in 6pm swedish class, mind you all i really wanted to do was be outside playing in the snow like i spent most of the day doing. | ||
| C • snow 2 | ||
| Running (SNOW) 25:00 [3] | |
| my first run in the snow. pretty tired after class tonight but wanted to get out and see what its like. worked a treat, cracked the wetsuit socks, sarvas were a dream and pretty comfy with a thermal and v thin jacket on. cruised around some trails in the forest (wherever there werent trees!) around flogsta and around the ekeby plains. nice fun running through powder 2/3 way up to ur knees.
My room is turning into a laundry with clothes lying everywhere in various states of dampness. Could well become a permanent pattern as nearest proper laundry is 2 buildings away and just not a realistic option more than once every 10 days or so | ||
| Running warm up/down 45:00 [3] | |
| Run from the clubhouse with Boris and back with Sofie.
bit of a drag coming on the way back, only ran back cos i was too cold to wait for all the long course people to finish | ||