Training Log Archive: ArlaharenIn the 31 days ending Dec 31, 2008:
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Wednesday Dec 31, 2008 #
Running long 1:10:00 [3] 13.86 km (5:03 / km)
shoes: Asics GEL DS Trainer 12
An easy run with my brother and Juhan. Felt ok. A little bit stiff from mondays training, but nothing serious. Maybe I could start training again...
Tuesday Dec 30, 2008 #
Note
(rest day)
Better safe than sorry.... there fore a slow start
Monday Dec 29, 2008 #
Strength 45:00 [4]
shoes: Kilkenny XC
Rockgympa
Emma and Erik guided us through the Rockgympa training. Good stuff!
Emma and Erik guided us through the Rockgympa training. Good stuff!
Saturday Dec 27, 2008 #
Note
(sick)
Bah, same shit...
At least I got to see some nice running shoes while shopping a pair of Trailfox to Josefine.
At least I got to see some nice running shoes while shopping a pair of Trailfox to Josefine.
Friday Dec 26, 2008 #
Note
(sick)
Still not ok. Some coughing and also a a bit tired.
Thursday Dec 25, 2008 #
Note
(sick)
I was set for some long distance running today, but my body wanted otherwise... Something is not right and I better get to bed early tonight...
Wednesday Dec 24, 2008 #
Note
(rest day)
My brother bailed out and I started hesitating... so no training...
Tuesday Dec 23, 2008 #
Running warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Asics GEL DS Trainer 12
Running trail/forest intervals 14:45 [5] 3.9 km (3:47 / km)
shoes: Puma Complete Trailfox II
Intervals in Vallaskogen. The usual forest loop. Tries to push but something feeas wrong. I give up after only 6 intervals and heads home.
My times were between 2'26-2'29
Length of forest loop is 650 m according to gps.
My times were between 2'26-2'29
Length of forest loop is 650 m according to gps.
Monday Dec 22, 2008 #
Strength 50:00 [4]
shoes: Kilkenny XC
Core strength training in Bäcksskolan.
5 laps
5 laps
Sunday Dec 21, 2008 #
Running long 45:00 [3] 10.0 km (4:30 / km)
shoes: Puma Complete Trailfox II
The first part of the AB-pass.
Felt a little bit tired after a week full of good training, but nothing compared to the feeling after I had completed the second half of the training ;)
Felt a little bit tired after a week full of good training, but nothing compared to the feeling after I had completed the second half of the training ;)
Orienteering tempo 1:20:19 [4] 12.2 km (6:35 / km)
shoes: Puma Complete Trailfox II
The second half of the AB-pass. The "Sunes bana". The course today was quite long compared to the usual courses and was complete with cold marshes a lot of green areas and of course some parts just running on paths. In the beginning I felt quite strong, but after a few controls this feeling quickly went away. I felt that the others (Ptr, Lillen and Dryml) was even more tired than me so I tried a few times to break loose of the group, but they I constantly let them back into the game. In the last quarter of the course I eventually managed to outpace them and could finish the last 25' alone in the mud. Really good training to end a great week.
Saturday Dec 20, 2008 #
Running warm up/down 16:30 [3] 3.5 km (4:43 / km)
shoes: Puma Complete Trailfox II
First run in these shoes. They sure look promising. I will probably try to do some running in the terrain tomorrow. Nice and tight fitting around the foot.
Running hills 58:00 [3] 13.12 km (4:25 / km)
shoes: Puma Complete Trailfox II
Backrundan
Ran together with Ptr. A really nice run. I felt quite alright after yesterdays intervals. Just a little bit of pain in my calves but nothing serious. :)
Ran together with Ptr. A really nice run. I felt quite alright after yesterdays intervals. Just a little bit of pain in my calves but nothing serious. :)
Friday Dec 19, 2008 #
Orienteering 33:00 [3] 6.4 km (5:09 / km)
shoes: Asics GEL DS Trainer 12
Warm up and some jogging inside. A few minutes of running exercises and some more jogging after the intervals and warm down home.
Running intervals 13:50 [5] 4.8 km (2:53 / km)
shoes: Asics DS Trainer 13
300m x 16 (20) with 90" restart
I didn't want to run too much so I decided from the beginnning to just do 16 out of the 20. There was no extra rest today. This gets the puls going a lot. Compared to the running 300m x 6 x 3. Felt only little in the calves during the last intervals but afterwards they were like rocks.
My times:
52"39, 54"20, 51"97, 52"13,
50"93, 51"50, 52"00, 51"35,
51"60, 52"20, 52"40, 51"77,
51"37, 51"67, 51"42, 51"39, avg: 51"89
I didn't want to run too much so I decided from the beginnning to just do 16 out of the 20. There was no extra rest today. This gets the puls going a lot. Compared to the running 300m x 6 x 3. Felt only little in the calves during the last intervals but afterwards they were like rocks.
My times:
52"39, 54"20, 51"97, 52"13,
50"93, 51"50, 52"00, 51"35,
51"60, 52"20, 52"40, 51"77,
51"37, 51"67, 51"42, 51"39, avg: 51"89
Thursday Dec 18, 2008 #
Running warm up/down 24:30 [3] 4.5 km (5:27 / km)
shoes: Asics GEL DS Trainer 12
Running intervals 25:59 [3] 7.36 km (3:32 / km)
ahr:167 max:176
Handikappspåret
Intervals with 90" of rest in between each 1.84 km lap.
Felt ok the first 30-60" then my calves started acting up again. Maybe I could have pushed a little bit harder on the last 2 but I was all alone and that means a tougher mental fight.
My times:
6'22", 6'26", 6'31", 6'39"
Intervals with 90" of rest in between each 1.84 km lap.
Felt ok the first 30-60" then my calves started acting up again. Maybe I could have pushed a little bit harder on the last 2 but I was all alone and that means a tougher mental fight.
My times:
6'22", 6'26", 6'31", 6'39"
Wednesday Dec 17, 2008 #
Running long 42:12 [2] 8.9 km (4:44 / km)
shoes: Asics GEL DS Trainer 12
A slow lunch run with my brother around Stångån. Was feeling really heavy in the legs since yesterdays training. Great feeling afterwards when finished and eating lunch. I hope that this active rest will pay off in the long run.
Tuesday Dec 16, 2008 #
Running warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Asics GEL Dirt Dog #4
Warm up to the starting point.
Orienteering tempo 1:47:08 [4] *** 15.3 km (7:00 / km)
ahr:156 shoes: Asics GEL Dirt Dog #4
Night extreme cup, event 3
Started off really slow and slowly picked up the pace towards the first control. I was together with the leading group at the first "bo" post. I then headed of together with Martinsson on my first loop. Made a 1'30" mistake on the first post but from there on it went ok on the first loop. The second "bo" was tricky to find and we made a large 3' mistake on that post. The loop went ok apart from the start. And the rest of the course was no problem. In the end I had to let Martinsson take the 3rd spot before me on 4rd. I had no traction at all in the snow/mud and my calves were begging for mercy the last 20-30'. Overall a very nice training and I especially like the concept with the loops in nicer terrain with less shit on the ground and the longer legs between the loops/"bo". Soup and bread afterwards was really nice. In my fantasy world I would like that kind of arrangement after every long and hard training...
Started off really slow and slowly picked up the pace towards the first control. I was together with the leading group at the first "bo" post. I then headed of together with Martinsson on my first loop. Made a 1'30" mistake on the first post but from there on it went ok on the first loop. The second "bo" was tricky to find and we made a large 3' mistake on that post. The loop went ok apart from the start. And the rest of the course was no problem. In the end I had to let Martinsson take the 3rd spot before me on 4rd. I had no traction at all in the snow/mud and my calves were begging for mercy the last 20-30'. Overall a very nice training and I especially like the concept with the loops in nicer terrain with less shit on the ground and the longer legs between the loops/"bo". Soup and bread afterwards was really nice. In my fantasy world I would like that kind of arrangement after every long and hard training...
Monday Dec 15, 2008 #
Strength 40:00 [3]
shoes: Kilkenny XC
Core strength training in Bäcksskolan
Active rest was on the program for me. Did not try to push, but instead focused on not getting any pain in my back from the fall on saturday.
Active rest was on the program for me. Did not try to push, but instead focused on not getting any pain in my back from the fall on saturday.
Sunday Dec 14, 2008 #
Orienteering tempo 32:06 [5] *** 4.9 km (6:33 / km)
ahr:165 max:193 spiked:11/13c shoes: Asics GEL Dirt Dog #4
Skinkloppet
Went off to warm up and had to stop for a piss right before I was heading back to the start. I met all the others coming back from the warm-up and realized that they had started when I was away. No problem, 30 sec after the others I headed off and advanced forward into the field. By the 4 th control i had caught up with the first runners. We made a small mistake there and then a really shitty route choice to the 7th control. From the 8th control I was in the lead but a small mistake to the 10th control let AB into the game again. I pulled ahead towards the 12th but a sloppy reading of the control description made me do 5 sec. I looked carefully at the last control and tried to keep AB behind. I went down and took the last control and I looked to my right to see AB going in behind the wrong stone. Sprinted quite relaxed down to the finish.
The race today was more about guessing your exact time than winning. At least for most of the people. But for me It was all about the shortest time, in which I succeded ;)
Running dist: 5.41 km
Note: A new personal best in Max heart rate! 193!!! After 8 min of pushing hard to catch up with the others ;)
Went off to warm up and had to stop for a piss right before I was heading back to the start. I met all the others coming back from the warm-up and realized that they had started when I was away. No problem, 30 sec after the others I headed off and advanced forward into the field. By the 4 th control i had caught up with the first runners. We made a small mistake there and then a really shitty route choice to the 7th control. From the 8th control I was in the lead but a small mistake to the 10th control let AB into the game again. I pulled ahead towards the 12th but a sloppy reading of the control description made me do 5 sec. I looked carefully at the last control and tried to keep AB behind. I went down and took the last control and I looked to my right to see AB going in behind the wrong stone. Sprinted quite relaxed down to the finish.
The race today was more about guessing your exact time than winning. At least for most of the people. But for me It was all about the shortest time, in which I succeded ;)
Running dist: 5.41 km
Note: A new personal best in Max heart rate! 193!!! After 8 min of pushing hard to catch up with the others ;)
Running warm up/down 7 [3] 1.6 km (4 / km)
shoes: Asics GEL Dirt Dog #4
Saturday Dec 13, 2008 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov8 - Roclite 285
I managed to slip on a patch of ice and eventually got stiff as a board in my back and neck...
Orienteering long 1:08:44 [3] 9.0 km (7:38 / km)
shoes: Inov8 - Roclite 285
Reran the H20E stage 3 course from Oringen 2007 in Mjölby.
It went ok from an orienteering perspective but the controls were quite hard to find due to the 15 cm of snow that were in the terrain.
I got stiffer and stiffer during the training (from the fall during warm-up) and was merely jogging in the end.
It went ok from an orienteering perspective but the controls were quite hard to find due to the 15 cm of snow that were in the terrain.
I got stiffer and stiffer during the training (from the fall during warm-up) and was merely jogging in the end.
Friday Dec 12, 2008 #
Running warm up/down 35:26 [3] 7.5 km (4:43 / km)
ahr:143 max:155 shoes: Asics GEL DS Trainer 12
Jog back and from CH and jog inside CH after the intervals.
Running intervals 12:41 [5] 4.5 km (2:49 / km)
ahr:160 max:175 shoes: Asics DS Trainer 13
((6 x 300m restart every 90") + 90" ) x 3
Intervals in CH. Planned on doing 2 sets out of 3 but the calves felt surprisingly fresh so I did 3 more. I could feel my calves protesting a bit on the last set so it was wise to call it after 3 in the last set. The second set was a bit slow on some intervals and I had to pass people that had gotten tired.
My times:
50"23, 50"61, 50"48, 51"20, 51"02, 51"51 avg 50"84
50"99, 53"33, 52"97, 51"44, 50"12, 49"84 avg 51"44
50"59, 50"93, 48"42 avg 49"98
Intervals in CH. Planned on doing 2 sets out of 3 but the calves felt surprisingly fresh so I did 3 more. I could feel my calves protesting a bit on the last set so it was wise to call it after 3 in the last set. The second set was a bit slow on some intervals and I had to pass people that had gotten tired.
My times:
50"23, 50"61, 50"48, 51"20, 51"02, 51"51 avg 50"84
50"99, 53"33, 52"97, 51"44, 50"12, 49"84 avg 51"44
50"59, 50"93, 48"42 avg 49"98
Thursday Dec 11, 2008 #
Running long 1:48:03 [3] 22.83 km (4:44 / km)
ahr:134 max:160 shoes: Asics GEL DS Trainer 12
A run out to Tallboda for the 2.5 km track and then ran on the outside of the Saab airfield down to Hackefors for the 2.5 track. Then back through town home. Nice run but felt a little bit tired the last 10-15 min.
Felt really tired later during the evening. I think it is time to try to get some god nights sleep.
Felt really tired later during the evening. I think it is time to try to get some god nights sleep.
Wednesday Dec 10, 2008 #
Running long 46:00 [3] 10.5 km (4:23 / km)
Lunch training
Ran down to the bridge by the fire station and met up with Juhan. Ran along the river down to the Golden Gate bridge over to Hackefors and then back through Tannefors to the fire station. Felt really nice, a little bit tired since last nights training, but quite ok. Ran in a good pace and it felt really good to be outside in day light. I will try to keep up with training on Wednesdays from now on, and hopefully I can get Juhan to tag along. :)
Ran down to the bridge by the fire station and met up with Juhan. Ran along the river down to the Golden Gate bridge over to Hackefors and then back through Tannefors to the fire station. Felt really nice, a little bit tired since last nights training, but quite ok. Ran in a good pace and it felt really good to be outside in day light. I will try to keep up with training on Wednesdays from now on, and hopefully I can get Juhan to tag along. :)
Strength 4:00 [3]
Push ups
Did 20 pushups x 4 after the run. (Maybe 30"-1' of rest between the sets) I feel really week now a days when doing push ups. I think that I am starting to do the pushups deeper and that might be a reson for feeling weaker than before.
Did 20 pushups x 4 after the run. (Maybe 30"-1' of rest between the sets) I feel really week now a days when doing push ups. I think that I am starting to do the pushups deeper and that might be a reson for feeling weaker than before.
Tuesday Dec 9, 2008 #
Running warm up/down 32:00 [3] 6.5 km (4:55 / km)
shoes: Asics GEL DS Trainer 12
Running race 22:01 [5] 6.4 km (3:26 / km)
ahr:169 max:183 shoes: Asics GEL DS Trainer 12
Testrundan i Hjulsbro
2 laps. Tried to go in high speed the first lap, but ended up feeling totally exhausted after going to fast up the last hill on the first loop (pulse 183 on the peak). After that I couldn't keep up with the speed of the first half and it dropped 20"/km compared to the first lap. I recuperated a bit on the last half of the last loop and kept the pace even with the first lap, but I had already lost too much time and missed my goal for the day with an annoying second :( Still this is better then it usually is in December so this is looking good for next years season :)
Lap times:
10'45"
11'16"
2 laps. Tried to go in high speed the first lap, but ended up feeling totally exhausted after going to fast up the last hill on the first loop (pulse 183 on the peak). After that I couldn't keep up with the speed of the first half and it dropped 20"/km compared to the first lap. I recuperated a bit on the last half of the last loop and kept the pace even with the first lap, but I had already lost too much time and missed my goal for the day with an annoying second :( Still this is better then it usually is in December so this is looking good for next years season :)
Lap times:
10'45"
11'16"
Monday Dec 8, 2008 #
Strength 40:00 [3]
shoes: Kilkenny XC
Core strength training in Bäcksskolan
4 laps felt quite tired and a little bit limited in my motions due to sore muscles. Tried to push hard even tough I felt tired. Good stuff!
4 laps felt quite tired and a little bit limited in my motions due to sore muscles. Tried to push hard even tough I felt tired. Good stuff!
Sunday Dec 7, 2008 #
Note
(rest day)
Slept, watched the winter sports and then fixed my bike (which had a flat tire), went shopping and then there was no time left for training.
As a side note: I am quite sore in the neck! after the pentathlon yesterday.
As a side note: I am quite sore in the neck! after the pentathlon yesterday.
Saturday Dec 6, 2008 #
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics GEL DS Trainer 12
Warm up and down before and after the LSC2.
Orienteering tempo 16:01 [5] 3.3 km (4:51 / km)
shoes: Asics GEL DS Trainer 12
Rank: 2/43, +0'02"
Felt sleepy tired and really out of shape when I started warming up. I thought that it was best to start of the course really fast to not get comfortable. I speeded of to the first control but I just got really tired and the speeded dropped considerably on the next 2-3 legs. No big mistakes only minor mistakes in route choices like c5 were I lost 15" only on the route and c8 were I lost 10". Also the sprint towards the finish was badly planned and at least 5" was lost. But overall good orienteering, but the physical shape could have been better but ok, considering the weeks ups and downs.
Results:
http://lok.se/index.php?page=888
Map w route:
http://www.fpettersson.se/temp/2008-12-06%20-%20LS...
Felt sleepy tired and really out of shape when I started warming up. I thought that it was best to start of the course really fast to not get comfortable. I speeded of to the first control but I just got really tired and the speeded dropped considerably on the next 2-3 legs. No big mistakes only minor mistakes in route choices like c5 were I lost 15" only on the route and c8 were I lost 10". Also the sprint towards the finish was badly planned and at least 5" was lost. But overall good orienteering, but the physical shape could have been better but ok, considering the weeks ups and downs.
Results:
http://lok.se/index.php?page=888
Map w route:
http://www.fpettersson.se/temp/2008-12-06%20-%20LS...
Running race 2:14 [5] 0.8 km (2:47 / km)
ahr:170 max:178 shoes: Kilkenny XC
As a final event in the pentathlon we ran the 800m. I started slow and was shadowing behind Mackan, Dryml and Martinsson. The first lap was easy and then Mackan just died and the pace slowed considerably. On the third lap we all overtook Mackan. I lost some time in being forced to run some of the curve in 2nd lane before I cleared Mackan. When Dryml made a run for the victory I wasn't fast enough to tag along. Finished right behind Martinsson in 3rd spot. I unfortunately missed Klüfts indoors record time by 1 sec. But It feels like it shouldn't be a problem beating that time if I come a little bit better prepared.
My 200m splits:
32"
35"
35"
32"
I actually set a new personal best in pulse! I have never logged higher than 178. I should probably try to wear the pulse belt a little bit more often.
My 200m splits:
32"
35"
35"
32"
I actually set a new personal best in pulse! I have never logged higher than 178. I should probably try to wear the pulse belt a little bit more often.
Note
In the pentathlon I finsihed 3rd after Martinsson and Dryml. I am quite pleased with that considering my total lack of technique in most events.
The most memorable event is the shot-put where I actually shot 3 cm longer than my brother! (9m48cm)
In the high-jump I had no technique what so ever and my total lack of agility was really showing. I cleared 1m40cm easy but then totally screwed it up in 1m 45cm.
In the long-jump I never found a got spot to start from and my first practice jump was probably the best one. My only successful jump was 4m83cm, but I didn't event hit the plank in that attempt. My 2nd attempt was a faulty attempt and my third was was goind to be a faulty attempt but a did an extra step and flew 4m70cm or something similar.
The hurdles was actually one of the funniest. I would have liked to do some more attempts at this one. I think I "jumped" to high up on each hurdle and almost didn't run anything on the 60m ;) My time was 11"10.
This was really fun!
The most memorable event is the shot-put where I actually shot 3 cm longer than my brother! (9m48cm)
In the high-jump I had no technique what so ever and my total lack of agility was really showing. I cleared 1m40cm easy but then totally screwed it up in 1m 45cm.
In the long-jump I never found a got spot to start from and my first practice jump was probably the best one. My only successful jump was 4m83cm, but I didn't event hit the plank in that attempt. My 2nd attempt was a faulty attempt and my third was was goind to be a faulty attempt but a did an extra step and flew 4m70cm or something similar.
The hurdles was actually one of the funniest. I would have liked to do some more attempts at this one. I think I "jumped" to high up on each hurdle and almost didn't run anything on the 60m ;) My time was 11"10.
This was really fun!
Friday Dec 5, 2008 #
Strength 40:00 [3]
Core strength training
Thursday Dec 4, 2008 #
Note
(sick) (rest day)
Hmmm, something is still itching in my throat...
Wednesday Dec 3, 2008 #
Running long 1:00:00 [3] 13.0 km (4:37 / km)
ahr:145 max:170 shoes: Asics GEL DS Trainer 12
Backrundan
Ran my hill climb route. Ran together with my brother. I ran a little bit of fartlek up the hills and then ran slowly a while to wait for my brother to catch up. I managed to get some decent pulse (Zone 4 and 5) during at least 5.5 km out of the 13. The rest was zone 3.
Ran it with gps to get some measurements. I will try to dissect the data a bit to get some conclusive info about the ascents. But from a quick overview it looks like the low point is around 40-45 m and the high point around 85 m. And the median ascent is around 30m. There is around 8 big climbs and 16 with return. Which gives around 480m so the readings from the gps doesn't seem comletely off.
Length: 13 km
Total climb: about 500m
http://www.fpettersson.se/temp/backrunda.jpg
As a side note: I did a good deed by picking up a dropped wallet and did the last 6 km with a wallet in my hand. The owner picked it up later in the evening from my brothers place. I hope she was happy to get it back. (I think she had actually left it on the car roof and it fell of while taking a corner on her way to puppy training.)
Ran my hill climb route. Ran together with my brother. I ran a little bit of fartlek up the hills and then ran slowly a while to wait for my brother to catch up. I managed to get some decent pulse (Zone 4 and 5) during at least 5.5 km out of the 13. The rest was zone 3.
Ran it with gps to get some measurements. I will try to dissect the data a bit to get some conclusive info about the ascents. But from a quick overview it looks like the low point is around 40-45 m and the high point around 85 m. And the median ascent is around 30m. There is around 8 big climbs and 16 with return. Which gives around 480m so the readings from the gps doesn't seem comletely off.
Length: 13 km
Total climb: about 500m
http://www.fpettersson.se/temp/backrunda.jpg
As a side note: I did a good deed by picking up a dropped wallet and did the last 6 km with a wallet in my hand. The owner picked it up later in the evening from my brothers place. I hope she was happy to get it back. (I think she had actually left it on the car roof and it fell of while taking a corner on her way to puppy training.)
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics GEL DS Trainer 12
Ran to and from Lasarettet and the start of the Backrundan.
Tuesday Dec 2, 2008 #
Note
(sick) (rest day)
The throat is giving some small problems with irritation and coughing. I will stay home and try to get one hour of extra sleep instead. (Actually managed to get +1.5 h at work also, not bad ;)
Monday Dec 1, 2008 #
Strength 45:00 [3]
Core strength training.