Training Log Archive: TGIFIn the 7 days ending Nov 13, 2015:
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Friday Nov 13, 2015 #
Note
This World sucks : (
C • :-( 8
8 AM
BBA 35:00 [1] 4.0 km (8:45 / km)
slept:8.5 weight:76.1kg shoes: Hoka Challenger
10 AM
Running warm up/down 50:00 [2] 11.5 km (4:21 / km)
shoes: Nike Pegasus 32
11 AM
Strength hills 20:00 [5] 3.0 km (6:40 / km)
shoes: Nike Pegasus 32
Another training "à la Canova".
Deadlift: 3 sets of 5 reps @100kg
Right after, 5 sprints (40") in uphill at Sten Sture.
----
HILLS
Unlike the highly aerobic hill workouts cross country coaches have been using for decades, these hills are meant to develop raw power. "If you want to develop strength you need to recruit the maximum number of fibers, which means you have to run very hard," Canova's assistant says. "In order to run very, very hard — particularly at altitude — you have to have a long recovery." A typical hill session will be 5 x 300m up a moderate incline with a 5:00 walk back rest, increasing to 6 x 400m by the end of the global period. The intensity is all-out.
Deadlift: 3 sets of 5 reps @100kg
Right after, 5 sprints (40") in uphill at Sten Sture.
----
HILLS
Unlike the highly aerobic hill workouts cross country coaches have been using for decades, these hills are meant to develop raw power. "If you want to develop strength you need to recruit the maximum number of fibers, which means you have to run very hard," Canova's assistant says. "In order to run very, very hard — particularly at altitude — you have to have a long recovery." A typical hill session will be 5 x 300m up a moderate incline with a 5:00 walk back rest, increasing to 6 x 400m by the end of the global period. The intensity is all-out.
6 PM
Night Orienteering warm up/down 45:00 [2] 8.0 km (5:38 / km)
shoes: VJ Sarva 2016
Putting up controls
7 PM
Night Orienteering 36:00 [4] **** 5.9 km (6:06 / km)
33c shoes: VJ Sarva 2016
Fredagsmys in Lunsen.
Lot of good things tonight. Could control my orienteering a lot better than usual. Got inspired* before the training and set a simple plan, but, most important, stuck to it the whole way.
The idea was quite basic. At day time, on the last meters before the control, I usually pick and look at a (big) feature in close sight, in the direction I want to go next. So that I can keep a good speed right after the control. Typical middle distance technique I would say.
But the story is different at night as the perimeter of visibility is a lot more reduced. The role of the compass becomes thus primordial. Tonight, I tried a simple mechanic change to improve my efficiency in the very first phase after the control. I forced myself to grab the map with two hands which resulted in a slower process but more stable compass and a full understanding of the map. Slow is smooth, smooth is fast! Effective tonight, but need to test it more.
Controls #32 and #33 were on wrong spot.
*A super interesting reading from Garry Kasparov and his "How life imitiates chess" book. A lot of similarities with orienteering:
The old chess saying, 'A bad plan is better than no plan at all', is more clever than true. Every step, every reaction, every decision, has to be made with its place in your planning clearly understood. Otherwise you can't make any but the most obvious decisions without knowing for sure if they are really to your benefit. This is even more important given the accelerated pace of the world today.
During my thirty years as a professional chess player we've gone from researching an opponent by digging through musty books and journals for days to being able to pull up every single game in his career in seconds on a PC. It used to take months for tournament games to be published in specialist magazines. Now anyone can watch the games on the internet in real time.
The implications of the information revolution go much deeper than matters of convenience. With more data becoming available more quickly, the ability to deal with this information must also move more quickly. When a game is played in Moscow it is instantly available for the entire world to analyse. An idea that took weeks to develop can be imitated by others the next day, so everyone must also immediately be aware of it and prepare for it.
This acceleration has also affected the game itself. In 1987 I played a six-game match of 'rapid chess' on the stage of the London Hippodrome against England's Nigel Short, who would challenge me for the world championship six years later. It was the first serious match of its kind, with a greatly accelerated rate of play. In these rapid games we had just twenty-five minutes each to make all our moves, a far cry from traditional chess where games can last up to seven hours.
I trained extensively with this new time limit and discovered that it was still possible to play deep concepts despite the impossibility of calculating deeply on each move. Instead of a profound study of a position we must rely more on instinct. It would be fair to assume that in rapid chess careful planning and strategic goals are secondary, or even ignored, in favour of quick calculation and intuition. And I would even say that for many players this is exactly the case. If you don't like planning during a seven-hour game you'll likely abandon it entirely in a rapid game. But the most successful players - at any speed - base their calculations firmly in strategic planning. Far from being mutually exclusive, the most effective analysis, and the fastest, is possible when there is a guiding strategy.
If you play without long-term goals your decisions will become purely reactive and you'll be playing your opponent's game, not your own. As you jump from one new thing to the next you will be pulled off course, caught up in what's right in front of you instead of what you need to achieve.
Lot of good things tonight. Could control my orienteering a lot better than usual. Got inspired* before the training and set a simple plan, but, most important, stuck to it the whole way.
The idea was quite basic. At day time, on the last meters before the control, I usually pick and look at a (big) feature in close sight, in the direction I want to go next. So that I can keep a good speed right after the control. Typical middle distance technique I would say.
But the story is different at night as the perimeter of visibility is a lot more reduced. The role of the compass becomes thus primordial. Tonight, I tried a simple mechanic change to improve my efficiency in the very first phase after the control. I forced myself to grab the map with two hands which resulted in a slower process but more stable compass and a full understanding of the map. Slow is smooth, smooth is fast! Effective tonight, but need to test it more.
Controls #32 and #33 were on wrong spot.
*A super interesting reading from Garry Kasparov and his "How life imitiates chess" book. A lot of similarities with orienteering:
The old chess saying, 'A bad plan is better than no plan at all', is more clever than true. Every step, every reaction, every decision, has to be made with its place in your planning clearly understood. Otherwise you can't make any but the most obvious decisions without knowing for sure if they are really to your benefit. This is even more important given the accelerated pace of the world today.
During my thirty years as a professional chess player we've gone from researching an opponent by digging through musty books and journals for days to being able to pull up every single game in his career in seconds on a PC. It used to take months for tournament games to be published in specialist magazines. Now anyone can watch the games on the internet in real time.
The implications of the information revolution go much deeper than matters of convenience. With more data becoming available more quickly, the ability to deal with this information must also move more quickly. When a game is played in Moscow it is instantly available for the entire world to analyse. An idea that took weeks to develop can be imitated by others the next day, so everyone must also immediately be aware of it and prepare for it.
This acceleration has also affected the game itself. In 1987 I played a six-game match of 'rapid chess' on the stage of the London Hippodrome against England's Nigel Short, who would challenge me for the world championship six years later. It was the first serious match of its kind, with a greatly accelerated rate of play. In these rapid games we had just twenty-five minutes each to make all our moves, a far cry from traditional chess where games can last up to seven hours.
I trained extensively with this new time limit and discovered that it was still possible to play deep concepts despite the impossibility of calculating deeply on each move. Instead of a profound study of a position we must rely more on instinct. It would be fair to assume that in rapid chess careful planning and strategic goals are secondary, or even ignored, in favour of quick calculation and intuition. And I would even say that for many players this is exactly the case. If you don't like planning during a seven-hour game you'll likely abandon it entirely in a rapid game. But the most successful players - at any speed - base their calculations firmly in strategic planning. Far from being mutually exclusive, the most effective analysis, and the fastest, is possible when there is a guiding strategy.
If you play without long-term goals your decisions will become purely reactive and you'll be playing your opponent's game, not your own. As you jump from one new thing to the next you will be pulled off course, caught up in what's right in front of you instead of what you need to achieve.
Thursday Nov 12, 2015 #
8 AM
BBA 35:00 [1] 4.0 km (8:45 / km)
slept:8.5 shoes: Hoka Challenger
11 AM
Running warm up/down 35:00 [1] 6.0 km (5:50 / km)
shoes: VJ Sarva 2016
12 PM
Orienteering (Nordic) 33:00 [5] **** 6.8 km (4:51 / km)
17c shoes: VJ Sarva 2016
Middle distance in Östuna, ran at competition speed.
T-CUP training, inspired by Sir Clive Woodward. T-CUP stands for ”Thinking Correctly Under Pressure”*.
What is it all about? Navigating, in the middle of November, in a quiet forest, when your main goal is more than 9 months away, is not the utmost challenge for an elite orienteer.
At the opposite, performing at a WOC race is mostly about handling an uncomfortable environment. There is not much room for improvisation and it is a lot about preparation.
That time, I was listening during my run (and warm-up) the podcast of the WOC 2004 middle distance. A race, commentated by the best trio ever (?!), Per Forsberg, Kjell Erik Kristiansen and Mats Troeng, where the volume is surprisingly raising when a Swede is showing-up. Probably the most comparable atmosphere of what is coming next summer. Better be prepared when you will be attacking the last slope toward the finish!
A mp3 player, mostly used inside the swimming pool, but which also create a WOC atmosphere even in wet autumn days.
*Effectively, it means contingency planning: preparing to the nth degree, so that the athlete can maintain his or her focus no matter what the distractions.
T-CUP training, inspired by Sir Clive Woodward. T-CUP stands for ”Thinking Correctly Under Pressure”*.
What is it all about? Navigating, in the middle of November, in a quiet forest, when your main goal is more than 9 months away, is not the utmost challenge for an elite orienteer.
At the opposite, performing at a WOC race is mostly about handling an uncomfortable environment. There is not much room for improvisation and it is a lot about preparation.
That time, I was listening during my run (and warm-up) the podcast of the WOC 2004 middle distance. A race, commentated by the best trio ever (?!), Per Forsberg, Kjell Erik Kristiansen and Mats Troeng, where the volume is surprisingly raising when a Swede is showing-up. Probably the most comparable atmosphere of what is coming next summer. Better be prepared when you will be attacking the last slope toward the finish!
A mp3 player, mostly used inside the swimming pool, but which also create a WOC atmosphere even in wet autumn days.
*Effectively, it means contingency planning: preparing to the nth degree, so that the athlete can maintain his or her focus no matter what the distractions.
4 PM
6 PM
Running warm up/down 40:00 [1] 8.0 km (5:00 / km)
shoes: Nike Pegasus 32
To the "garage" and back.
CrossFit 20:00 [5]
shoes: Nike Pegasus 32
At MCW CrossFit Garage.
Full back squat: 3 sets of 5 reps at 80kg as warm-up.
Thereafter, 5 rounds for time:
- 5 strict pull-ups
- 10 box jumps
- 15 wall balls at 9kg
Time: 7´24´´ [Definitvely the most effective training I have found so far to be destroyed for 3 (4?) days. Well, usually the pain comes at D+2, maybe a chance for a good training day tomorrow!]
The "garage", full of good spirit, good music...
...and inspiration!
Full back squat: 3 sets of 5 reps at 80kg as warm-up.
Thereafter, 5 rounds for time:
- 5 strict pull-ups
- 10 box jumps
- 15 wall balls at 9kg
Time: 7´24´´ [Definitvely the most effective training I have found so far to be destroyed for 3 (4?) days. Well, usually the pain comes at D+2, maybe a chance for a good training day tomorrow!]
The "garage", full of good spirit, good music...
...and inspiration!
Wednesday Nov 11, 2015 #
8 AM
BBA 35:00 [1] 4.0 km (8:45 / km)
slept:8.5 weight:76.8kg shoes: Nike Pegasus 32
Sunny again. Hard to complain.
11 AM
Running 1:45:00 [2] 16.5 km (6:22 / km)
shoes: Nike Pegasus 32
The exceptionally good weather somehow changed the original plan (aqua-running at the pool) to 3 loops of Sunnersta´s hilly course. A wise choice.
Cold bath anyway, in Mälaren, afterward.
Cold bath anyway, in Mälaren, afterward.
6 PM
Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: VJ Sarva 2016
Tuesday Nov 10, 2015 #
8 AM
Running 35:00 [1] 4.0 km (8:45 / km)
slept:8.0 weight:75.9kg shoes: Hoka Challenger
Sunny : )
1 PM
E-bike 1:35:00 [2]
Got the best of this sunny day.
Started with the newly build playground close to home.
Thereafter, chased a fast biker the whole way. Even the E-bike speed didn´t help much in that case...
An easier training day today, hoping to reload battery before meeting one of the thoughest challenge of modern orienteering tomorrow - battling against Albin Ridefelt, in his garden, at night! #lunsen #novembernightcup #cantwait
Started with the newly build playground close to home.
Thereafter, chased a fast biker the whole way. Even the E-bike speed didn´t help much in that case...
An easier training day today, hoping to reload battery before meeting one of the thoughest challenge of modern orienteering tomorrow - battling against Albin Ridefelt, in his garden, at night! #lunsen #novembernightcup #cantwait
Monday Nov 9, 2015 #
Running 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Nike Pegasus 32
Track session (what?!)
A small innovation for the winter 2015/2016, after I got to read a truly interesting article about Canova´s principles.
---
CIRCUITS
A unique melding of stamina and explosiveness, these circuits mix jumping exercises [high knees, back kicks, squat jumps, ankle jumps] with moderately paced intervals. A typical session might include 2,000m sets broken into 5 x 400 (at half marathon pace), with 20-30 seconds of jumping exercises performed in between each lap. A long rest is given after each 2,000 m set. The number of sets will grow from three to five.
---
4 sets this time.
A small innovation for the winter 2015/2016, after I got to read a truly interesting article about Canova´s principles.
---
CIRCUITS
A unique melding of stamina and explosiveness, these circuits mix jumping exercises [high knees, back kicks, squat jumps, ankle jumps] with moderately paced intervals. A typical session might include 2,000m sets broken into 5 x 400 (at half marathon pace), with 20-30 seconds of jumping exercises performed in between each lap. A long rest is given after each 2,000 m set. The number of sets will grow from three to five.
---
4 sets this time.
C • !! 3
8 AM
BBA 35:00 [1] 4.0 km (8:45 / km)
slept:9.0 weight:76.7kg shoes: Nike Pegasus 32
11 AM
Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: VJ Sarva 2016
Orienteering (Nordic) 1:15:00 [2] *** 11.0 km (6:49 / km)
30c shoes: VJ Sarva 2016
Siggefora
Wet & Quiet.
Typical OCAD bug at #23
Wet & Quiet.
Typical OCAD bug at #23
C • Bug 5
4 PM
Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Pegasus 32
Sunday Nov 8, 2015 #
11 AM
E-bike 1:45:00 [2]
slept:8.0 weight:75.8kg
To Funbosjön näsuddsbadet and back. Had to speed up at the end to watch "the doctor" in action. Start at 2pm. Game on!
7 PM
Night Orienteering 45:00 [2] **** 6.5 km (6:55 / km)
40c shoes: VJ Sarva 2016
Night-O in Nåsten. Easy pace, but still demanding technically.
Followed by a supersprint ran at a supersprintspeed. Nice way to finish the week. Starting fresh again tomorrow.
Each time I am running on those maps, I would like to give a big hug to Mats & Jan Troeng and Tomas Stenström for their amazing work.
Followed by a supersprint ran at a supersprintspeed. Nice way to finish the week. Starting fresh again tomorrow.
Each time I am running on those maps, I would like to give a big hug to Mats & Jan Troeng and Tomas Stenström for their amazing work.
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: VJ Sarva 2016
Saturday Nov 7, 2015 #
Note
A shame that José Mourinho was banned from attending Stoke v Chelsea tonight (lost 0-1). At the moment, his post game interview are the greatest moment of happiness of my days.
6 PM
Cross Training 2:00:00 [1]
slept:7.0 weight:75.5kg
including 10min of skiErg, just in case I meet Rassmus or David at the gym...