Training Archive: ggIn the 7 days ending 2007-09-30:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Sep 30 | ||
| Note | |
| Sat in the forest from 8.30 - 5 yesterday getting really cold and wet today, 'marshalling' Lidingoloppet. My job was to stop spectators getting in the way of the 20,000ish runners (not really going to happen after the first few at least), and caring for any runners who needed help (no-one did). Fell asleep on my walkstool at one point. Got really cold.
Today we have to take down an arena which took a week to build. Experienced some Stockholm nightlife last night which was fun | ||
| Strength and conditioning 15:00 [3] | |
| Orienteering 22:00 [3]4 km (5:30 / km) | |
| Sprint orienteering training, not very fast | ||
| Cycling 17:00 [3]6 km (2:50 / km) | |
| Cycling to Lidingoloppet | ||
| Cycling 15:00 [3]5 km (3:00 / km) | |
| Cycling back from Lidingoloppet | ||
Saturday Sep 29 | ||
| Cycling 25:00 [3]7.5 km (3:20 / km) | |
| To Lidingoloppet | ||
| Cycling 20:00 [3]6.5 km (3:05 / km) | |
| Home from Lidingoloppet, feel rubbish on the bike - it is literally years since I cycled up a hill - was working pretty hard even on the flat, got really sweaty | ||
Friday Sep 28 | ||
| Trail/terrain running 40:00 [3]9 km (4:27 / km) +260m 3:53 / km | |
| ahr:136 max:161 | ||
| 2 loops at a decent pace round hilly trail circuit, 2.6km with 130m climb.
About 10 mins per loop, with a 10 min warm up and 10 min jog after. Didn't see another person after I left the road. | ||
| Strength and conditioning 15:00 [3] | |
| Trail/terrain running race 42:00 [5]8 km (5:15 / km) vdot: 37.2 | |
| Lidingoloppet relay, 4km trail race. I ran 1st leg, were some really good people running. The course is pretty hilly, with a couple of really steep climbs (although none bigger than about 30m). Only found out I was running about 5 hours before the start, and after I had been training in the morning. Felt really tired before, during and after, having been on my feet working all day and training fairly hard this week. Was pretty happy with how I ran though, and I came back about 8th ish, in 12.49. The fastest guy ran under 12 which is amazing on that course. I was running for a school team (teachers plus me I think). We finished 6th in the mixed race. | ||
Thursday Sep 27 | ||
| Note | |
| This week is Lidingöloppet (www.lidingoloppet.se/), which means a lot of work for everybody in IFK Lidingö. Every night this week, almost all the club gets together to help build the arenas for the weekend, and there is a lot of work. Building fences, tents, tent floors, advertising etc....
Spent about 3 hours there on Tuesday, and about 10 hours yesterday (although some of that I spent driving a Toyota Prius with Lidingöloppet written down the sides round Stockholm city centre to promote the race, and a few hours sticking labels on envelopes at the race office). Still, we get free dinner and they pay for us to go orienteering for the rest of the year, so its all good really, and kinda fun in a knackering way. | ||
| Strength and conditioning 15:00 [3] | |
| Orienteering 1:26:00 [4]12.3 km (7:00 / km) | |
| ahr:139 | ||
| Really nice technical training with Linus, Emil and John Fredrickson on Paradiset Granby. The terrain is really amazing, not the fastest, but pretty flat and very detailed. Quite stony in places, and loads of really detailed hill tops with marshes in between. We ran a short course into the forest, then did some loops. First two individually, then we ran the 3rd one as a trains exercise, and the last, really short one as a mass start. Then a jog back to the car.
2.6km warmup 21.09 2.7km 18.21 2.6km 18.50 1.8km 10.30 0.6km 3.45 2km warm down 12.04 | ||
| Note | |
| Finished at Lidingoloppet at 10pm tonight, pretty knackered. It takes a lot of work to build an arena for 30,000 people. I appreciate that now. Spent several hours attaching advertising banners to fences. Got free dinner though. | ||
Wednesday Sep 26 | ||
| Orienteering 1:14:00 [3]12 km (6:10 / km) | |
| ahr:137 max:159 | ||
| Run to Lidingoloppet office, orienteering around club champs middle course (girls), then run back to the office. | ||
Tuesday Sep 25 | ||
| Trail/terrain running intervals 30:00 [5]9.3 km (3:14 / km) +312m 2:46 / km | |
| ahr:157 max:181 | ||
| Hard interval session - 3 loops of 3.1km with 104m climb (According to the board at the start). Nice undulating course in north Lil-Jansskogen, pretty decent surface, and pretty much all in the forest. The last 1/2km is flat round a lake. It's some sort of public training loop, maybe for skiing in the winter but I'm not sure. Hardly saw anybody on it this morning.
Thought I ran the first one pretty hard, but it turned out I didn't. Really worked hard on the last one to get under the 10 minutes. Saw some deer and a woodpecker, not bad considering I'm about 3km from Stockholm city centre. Was a beautiful sunny day - one of those days when it is just so nice to be outside and go running. Interval times - 10.22, 10.03, 9.56 Heart rate max and mins - 151 169, 157 174, 163 181 Was pretty buggered after the last one. Managed to do 2 chin ups as well. | ||
| C • Lill-Jansskogen 2 | ||
| Trail/terrain running warm up/down 1:01:00 [2]9 km (6:47 / km) | |
| Warm up (About 30 mins), jog in between intervals (4 mins each), warm down (about 20 mins) | ||
| Trail/terrain running 29:00 [3]5 km (5:48 / km) | |
| ahr:122 max:139 | ||
| Jogging round Hjorthagan, just exploring around where I live | ||
| Strength and conditioning 16:00 [3] | |
| ahr:89 max:122 | ||
| Strength and physio exercises | ||
Monday Sep 24 | ||
| Trail/terrain running 1:04:00 [2]8 km (8:00 / km) | |
| ahr:112 max:132 | ||
| Really gentle jog with Andrew Quin around Lill-Jansskogen | ||