Training Archive: ggIn the 31 days ending 2007-10-31:
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| 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 | F | S | S | M | T | W | ||||||||||||||||||||||||||||||||||||||||||
Wednesday Oct 31 | ||
| Cycling 1:04:00 [2]17 km (3:46 / km) | |
| ahr:132 max:156 (injured) | ||
| Strength and conditioning 1:09:00 [2] | |
| ahr:95 max:126 (injured) | ||
| Upper body, back and abs workout | ||
| Aquajogging 20:00 [2]1 km (20:00 / km) | |
| ahr:115 max:136 (injured) | ||
| First time :) Not the most interesting training, but interesting for a change. | ||
| C • It's more fun if you can dr... 2 | ||
Tuesday Oct 30 | ||
| Swimming 42:30 [3]1.5 km (28:20 / km) | |
| ahr:130 max:157 (injured) | ||
| Swimming for the first time in ages. Guessing that the pool is 15m long, but not sure. It's definitely pretty short. Did 100 lengths in blocks of 10, with varying pace. Am a bit rubbish, can only do breast-stroke. Shoulder was getting a bit sore at the end, so took it easy as didn't want to injure that too...
3.56, 4.09, 3.55, 4.18, 4.44, 3.50, 4.12, 3.51, 4.52, 4,41 | ||
| Cycling 22:30 [3]7.5 km (3:00 / km) | |
| ahr:140 max:158 (injured) | ||
| Cycling to the swimming pool. | ||
| Cycling 1:17:00 [4]21.5 km (3:35 / km) | |
| ahr:137 max:159 (injured) | ||
| Longer cycle exploring Lidongö a bit. On all surfaces, some road, some nice forest trails, some small crappy forest trails. Ran out of paths a couple of times and had to do some u-turns. Really nice countryside though, quite undulating but no big hills. Calf felt fine while cycling which is good. | ||
Monday Oct 29 | ||
| Road/track running tempo 32:00 [4]6 km (5:20 / km) | |
| (injured) | ||
| Physio testing at Boson. Testing all normal stuff, plan is to have a series of 3 now, then again next year. Would be good, except some soreness in my calf yesterday today turned into a rupture as the speeds got higher. Not good. Had to stop and could barely walk after. Went straight to physio, no running for at least a week... | ||
| C • bugger 3 | ||
| Strength and conditioning 36:00 [1] | |
Sunday Oct 28 | ||
| Orienteering race 1:11:00 [5]13 km (5:28 / km) | |
| ahr:170 | ||
| Smålandskavlen. I ran the last leg. Unfortunately, neither of our night runners had a good race, and we started this morning almost 20 minutes behind the leader in 57th place. Legs 3 and 4 ran pretty well and pulled up the 32nd. I went out on my own, ran the whole course on my own, saw people in the butterflies but nowhere else. Got a bit lonely, but felt really good. Orienteered pretty well, didn't make any real mistakes, maybe 2 small wobbles mid leg, and 2 small errors in circle. Ran 71 (fastest 67), was pretty happy as I guess most people further forward had company for at least some of the race | ||
| Trail/terrain running warm up/down 29:00 [3]5 km (5:48 / km) | |
Saturday Oct 27 | ||
| Event: Smålandskavlen | ||
Friday Oct 26 | ||
| Orienteering 36:00 [4]5 km (7:12 / km) | |
| O training in Nacka
Bad indigestion | ||
| Trail/terrain running warm up/down 33:00 [3]5 km (6:36 / km) | |
Thursday Oct 25 | ||
| Strength and conditioning 20:00 [1] | |
| ahr:84 max:111 | ||
| Trail/terrain running 1:22:00 [4]16 km (5:08 / km) | |
| ahr:157 max:174 | ||
| 2 loops of 'reflexrunda', running on my own this week, pushing fairly hard. Got lost on the first loop.
17.24, 14.09, 11.09 - 42.44 13.03, 14.31, 11.22 - 38.57 | ||
Wednesday Oct 24 | ||
| Cycling 1:57:00 [3]26.5 km (4:25 / km) | |
| 30 mins on road / cyclepaths
about 60 on forest paths (pretty small in places) 30 mins on road / cyclepaths think thats the longest ride i have done in about 6 years sore balls | ||
| Road/track running intervals 44:00 [5]9 km (4:53 / km) | |
| ahr:136 max:178 | ||
| Pyramid style intervals session with Anders Hultgren. First hard session back after my cold, so didn't want to do too long / hard a session. Felt pretty good until the second 60 on the way back down when I wanted to die.
30secs/30/60/60/90/90/60/60/30/30 hard with equal recovery. All on roads / surfaced paths running from Hjorthagen around the university and Lil-Jansskogen. | ||
Tuesday Oct 23 | ||
| Cycling 33:00 [4]10.4 km (3:10 / km) | |
| ahr:143 max:165 | ||
| Cycling, working quite hard. Just about over cold, but can still feel a tiny bit. | ||
| Strength and conditioning 20:00 [1] | |
| ahr:99 max:131 | ||
| Orienteering 20:00 [3]2.5 km (8:00 / km) | |
| Hanging some controls for KM natt | ||
Monday Oct 22 | ||
| Cycling 20:00 [2]5.2 km (3:51 / km) | |
| ahr:123 max:151 | ||
| Cycle to office, nice and easy | ||
| Cycling 40:00 [3]11.2 km (3:34 / km) | |
| ahr:135 max:165 | ||
| Cycle to pick up some stuff, then back home. Pushing a bit harder, worked up quite a sweat | ||
Sunday Oct 21 | ||
| Orienteering 1:02:00 [3]8 km (7:45 / km) | |
| (sick) | ||
| Jogged round club night champs controls which i am planning
Almost better. At the stage where I felt better after running than before. | ||
Saturday Oct 20 | ||
| Event: Blodslitet | ||
| Note | |
| (sick) (rest day) | ||
| Watched blodslitet online
not really the same | ||
Friday Oct 19 | ||
| Note | |
| (sick) (rest day) | ||
| Seems like everyone is sick...
Went sightseeing round Srockholm with my mum | ||
Thursday Oct 18 | ||
| Note | |
| (sick) (rest day) | ||
Wednesday Oct 17 | ||
| Cycling 1:00:00 [1]10 km (6:00 / km) | |
| (sick) | ||
| Really gentle cycle round Lil-Jansskogen, putting some flags out for training. Was out longer, but spent most of that untying and tying up flags.
Feeling much better, but can still feel a bit of cold left | ||
| Note | |
| ps Rocky VI was better than expected, although he doesn't look quite so good topless these days, the muscles are still there, but the old man skin is not a good look | ||
Tuesday Oct 16 | ||
| Note | |
| (sick) | ||
| Yesterday was a complete success. The furthest I moved was to the kitchen. Watched Rocky V which is like a training session and lots of antibiotics rolled into one. Felt much better this morning. Fairly sure I can resume light training tomorrow. Going to watch Rocky VI today. Walked to shops and back up a big hill with lots of food. Mmmmm food | ||
Monday Oct 15 | ||
| Note | |
| (sick) | ||
| Sat in bed feeling crap. Lack of sleep for a couple of nights, too much travelling (5 flights in 3 days). Racing. Too much anger at Lufthansa and german airports.
Staying in bed today, gonna watch a DVD | ||
| C • I can sympathize with the a... 2 | ||
Sunday Oct 14 | ||
| Event: NOC Compass Sport Cup Final | ||
| Orienteering race 52:00 [5]10 km (5:12 / km) | |
| ahr:165 max:176 | ||
| CompassSport Cup final. 10km Brown course on Blidworth. Not very fun. The most motivational aspect was getting round as fast as possible to get out of the forest. Actually a fairly decent elite field, but a combination of FRAs the day before, and being the end of the season meant a lot of guys weren't in top shape. I felt really strong, and even managed to catch Oli 6mins which was unexpected. Brambles, poor map, uninspiring terrain all meant it wasnt a particularly inspiring day, but it was worth it as OD won their 3rd Cup in a row, and I won the Brown (comfortably in the end). Liis won the womens race too, which was nice. | ||
| C • tough weekend 2 | ||
| Trail/terrain running warm up/down 15:00 [3]2.5 km (6:00 / km) | |
| Couldnt be bothered to warm down after race | ||
| Note | |
| (sick) | ||
| Travelling back to Stockholm. Connection in Frankfurt this time. Walk about 5 miles through airport to get to gate. Have water bottle stolen by anal official who refuses to emtpy it, and is really rude, snatches and bins in. Really tired and hungry and feel like punching him. Land Stockholm around midnight. No bag. Bollocks. Can feel anger rising. Can feel cold coming on. Queue in arrivals to complain for an hour. Am rude to woman, she is rude to me. Get to Stockholm about 2am. No trains any more. Bollocks. Expensive taxi ride. Feel like crap now. | ||
Brown - Splits | ||
Saturday Oct 13 | ||
| Note | |
| Woke up at 5am to drive up to Forest of Bowland. No sign of bag. | ||
| Fell running race 59:00 [5]10 km (5:54 / km) +650m 4:27 / km | |
| FRA Relays. I ran the pairs leg for Mercia with a guy called Roland. Our team was crippled by the loss of our two top international runners, one of whom had to sell his sheep that day (due to foot and mouth), and the other managed to break his arm last weekend. With them, we had a winning team, clear favourites. Without them, a medal would be tough. The two guys brought in to replace them were no slouches, but certainly not the same calibre. After 2 legs, we were about 8/9th, too far behind the leaders to challenge, but certainly within distance of a few teams. Our leg was the 'navigation' leg, and only the fact that visibility was down to about 10meters at times made it interesting. We ran well up the first big climb, and caught 2 teams, but after that I was running comfortably compared to my partner. He was running well, but he didn't have the pace to keep up, so we were running a little slower than I would have liked. We must have passed another team in the mist, and despite one small wobble on a steep slope at the 5th checkpoint, we ran a pretty decent leg to come in in 5th place, which last leg maintained.
Would have been really interesting with a full team... No sign of bag yet.... lucky I always take running shoes in hand luggage | ||
| Fell running warm up/down 30:00 [3]4 km (7:30 / km) | |
| Note | |
| Drove back down / caught train to Kenilworth to stay with Jules and Becca. Watched the rugby, bag turned up at about 8pm. Useful. | ||
Friday Oct 12 | ||
| Note | |
| (rest day) | ||
| Travelling back to UK. Flight was at a reasonable time, so didn't have to get up stupidly early for a change. Was flying via Munich for cheapness reasons. My Munich to Birmingham flight was overbooked, so they put me on a later plane, via Frankfurt, gave me some vouchers and lost my bag. Got into Birmingham late, got to mate's house after midnight (sans bag - last seen in Frankfuft possibly?) | ||
Thursday Oct 11 | ||
| Cycling 27:00 [3]7 km (3:51 / km) | |
| Cycling | ||
| Trail/terrain running (Night) 1:24:00 [4]16 km (5:15 / km) | |
| ahr:148 max:170 | ||
| Lidingo club training, running the 'reflex round' from the club house, 2 loops of 8km on small forest trails in the dark with a lamp. Working hard at times, not so hard at other times. Nice social training followed by sauna and dinner in the club house. | ||
Wednesday Oct 10 | ||
| Note | |
| Sleepy and bit run down this morning after last nights effort, so went back to bed. Feel better now I haven't done anything all day | ||
| Trail/terrain running intervals 30:00 [5]10 km (3:00 / km) | |
| ahr:168 max:181 | ||
| Training with Spårvägen and Hammarby (Stockholm running clubs). 3 times 10 minutes at a hard pace, with 1.30 recovery in between. Good group of athletes, felt pretty good considering yesterday, but spent a couple of hours asleep this afternoon before the session which helps. The first 2 intervals felt pretty good, then everybody upped the pace in the last one. By the end was running really hard.
Nice surface, trails through Djurgården and some tarmac. Almost flat. Ave and max heart rate for each rep 162, 173 170, 176 174, 181 Think I will start to do one session a week with these guys. Its a really elite group of middle and long distance runners, and from the few I talked to, the are really class with some great pbs. Will be good to train with some top athletes and get a bit more speed in my legs this winter. | ||
| Trail/terrain running warm up/down 1:00:00 [3]9 km (6:40 / km) | |
| Warm up/down - jogging to clubhouse, then to start of session, recovery between intervals (2 times 1.30) and then same back. | ||
| Strength and conditioning 15:00 [3] | |
Tuesday Oct 9 | ||
| Orienteering 1:01:00 [2]8 km (7:38 / km) | |
| ahr:125 max:152 | ||
| Hanging controls for a military champs in Lil-Jansskogen | ||
| Cycling 1:04:00 [3]11 km (5:49 / km) | |
| Cycling to collect in controls, plus to start and home | ||
| Orienteering (Night) 1:24:00 [3]9 km (9:20 / km) | |
| Night orienteering on Lunsen. I say night orienteering, but I actually mean getting really lost on Lunsen in the dark, followed by head light being dodgy, and then relocating, and trying to find the car again (not so easy either).
Ended up doing a bit much training today, but it was hard to say no to this night training... Got home about 1.30am | ||
| C • Lunsen?! 2 | ||
Monday Oct 8 | ||
| Cycling 19:00 [2]5 km (3:48 / km) | |
| Easy cycle to kansliet | ||
| Cycling 17:00 [3]5 km (3:24 / km) | |
| Back from Kansliet, bit harder | ||
Sunday Oct 7 | ||
| Orienteering race 14:00 [5]2.9 km (4:50 / km) | |
| WC Final Sprint | ||
| C • how was it? 3 | ||
| Trail/terrain running 19:00 [2]3 km (6:20 / km) | |
| Morning jog | ||
| Trail/terrain running 38:00 [3]6 km (6:20 / km) | |
| Warm up/down | ||
Saturday Oct 6 | ||
| Trail/terrain running 19:00 [2]3 km (6:20 / km) | |
| Morning jog | ||
| Orienteering 54:00 [5]8.9 km (6:04 / km) | |
| World Cup Final middle race | ||
| Trail/terrain running 26:00 [3]4 km (6:30 / km) | |
| Warm up/down | ||
Friday Oct 5 | ||
| Orienteering 58:00 [3]9 km (6:27 / km) | |
| World Cup final model event, pretty hilly, plus jog to hotel | ||
Thursday Oct 4 | ||
| Note | |
| Travelling to Stein am Rhein | ||
Wednesday Oct 3 | ||
| Note | |
| (rest day) | ||
| Rest day
mmmmm rest | ||
Tuesday Oct 2 | ||
| Orienteering 24:00 [4]3.3 km (7:16 / km) | |
| Sprint training with Emil | ||
| Cycling 20:00 [3]5.2 km (3:51 / km) | |
| Cycling 20:00 [3]5.2 km (3:51 / km) | |
| Orienteering race 29:51 [5]7 km (4:16 / km) +250m 3:37 / km | |
| ahr:168 max:182 | ||
| IFK Lidingo terrain test loop. 2 loops of 3.5km in really tough terrain and with a couple of really hard climbs (one in terrain and one on a surfaced path). The course goes through green areas, through felled areas and through some marshes. Some sections on small forest paths, and some on larger paths. We ran the course before hand, and there were red tapes marking the route, but most of us still managed to get lost at some point. It was starting to get dark, and I lost the markers 3 or 4 times, probably losing close to 2 minutes in total, but I ran just under 30 minutes which is a good time to work from through the winter. I have done a few time trials at various points, and I think this is the toughest, most orienteering relevant.
Felt pretty good though, and was just ahead of Emil, but I'm not sure how hard he was trying. | ||
| C • what 1 | ||
| Orienteering 24:00 [3]3.5 km (6:51 / km) +125m 5:49 / km | |
| ahr:127 max:152 | ||
| Warm up loop | ||
| Trail/terrain running 26:00 [3]3.5 km (7:26 / km) | |
| Warm down | ||
Monday Oct 1 | ||
| Cycling 20:00 [3]5.2 km (3:51 / km) | |
| Cycle to Lidingoloppet office | ||
| Cycling 20:00 [3]5.2 km (3:51 / km) | |
| Cycle home | ||
| Orienteering 58:00 [3]8.5 km (6:49 / km) | |
| O training with a danish flavour, running with Rasmus Soes, Signe Soes and Rasmus Oscar in Nacka forest. Was supposed to be 'middle distance' training, but turned out to be an hour, which coupled with the 25 min run to get to the area turned into a long session, and then I had to cycle home.
The forest was amazing, I love Sweden. There were parts which actually felt like Finland, with open hill sides with bare rock, looking out over endless forests and lakes. | ||
| Trail/terrain running 54:00 [3]9 km (6:00 / km) | |
| Running to and from o training, through forest on little trails mostly | ||