Training Archive: ggIn the 7 days ending 2007-12-16:
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| M | T | W | H | F | S | S | |||||||||||||||||||
Sunday Dec 16 | ||
| Orienteering long 1:42:58 [3]***** 13 km (7:55 / km) | |
| ahr:129 max:148 | ||
| Last training on Åland, longer session on 1:15,000. Really technical in places. Getting pretty tired after a hard training week, and calf getting a bit sore so ran in trainers today - much better on this rock.
Pretty good technically but couple of wobbles, find it hard to read fine detail on this scale. | ||
Saturday Dec 15 | ||
| Trail/terrain running warm up/down 22:55 [3]3 km (7:38 / km) | |
| ahr:125 max:162 | ||
| Longer warm up for 'tempo' session, mostly in the terrain | ||
| Orienteering tempo 35:55 [4]***** 4.5 km (7:59 / km) | |
| ahr:155 max:170 | ||
| Middle training, pushing a bit harder, but not race pace. One mistake (about 1.5mins), and one stood on the feature not below it - no control descriptions (about 1 minute). | ||
| Trail/terrain running warm up/down 11:12 [2]1.7 km (6:35 / km) | |
| ahr:125 max:136 | ||
| Orienteering tempo 1:35:34 [4]***** 11 km (8:41 / km) | |
| ahr:141 max:165 | ||
| Mass start night loop race with club. Including jog to start and back to car. 4 of us (including me) got a 5 min head start but had to hang a loop each. Ran pretty well except for 3 controls. One loop I was running with Emil and we were going a bit fast and lost contact badly. Another I just got off line and missed big in vague rocky open area. Was 5 mins behind leaders. | ||
| Note | |
| Owwwww!
Åland can hurt. Combination or smooth bare open rock, sub-zero temperatures, and surface water / ice can be hazardous. Gets very slippery, even with dobs. Fell over several times and cut both knees, elbow and shin. Bruised both sides ribs at some point earlier in week and made worse, bruised hand pretty badly too. Basically I hurt. | ||
Friday Dec 14 | ||
| Note | |
| Didn't go to the gym this morning as resting / packing for training camp in Åland (small ish island between Stockholm and Turku, officially in Finland, but actually pretty independent) | ||
| Trail/terrain running warm up/down 11:36 [2]1.8 km (6:27 / km) | |
| ahr:116 max:130 | ||
| Orienteering 1:27:12 [3]10 km (8:43 / km) | |
| ahr:127 max:150 | ||
| Night training on Åland, Mariehamn. Lots of bare open rocky hill tops, with really technical contour and rock detail all around. Maps on my website. Found quite tough going in the detailed bits, pretty nice though. Bloody freezing, especially the marsh water. | ||
Thursday Dec 13 | ||
| Note | |
| Note to self, don't leave computer available with password stored | ||
| Cycling warm up/down 27:25 [3]9 km (3:03 / km) | |
| ahr:130 max:155 | ||
| Cycling to and from map - really bloody freezing, going quite fast to try and keep warm. | ||
| Orienteering 38:25 [4]7 km (5:29 / km) | |
| ahr:147 max:166 | ||
| Sprint training at Naset. 2 sprint courses, with a short jog in between and after.
2.5km 13.55 2.9km 16.37 Pretty nice, but hit knee on a rock again - got some bruised bone action, pretty sore and getting stiff | ||
| Orienteering 1:00:00 [4]***** 8.5 km (7:04 / km) | |
| ahr:150 max:160 | ||
| Ran Lidingo Natt Cup course from last week when I was sick. 8km plus brief warm up. Ran 57:52 with a couple of small mistakes. Winning time last week was 56:30, with 2nd place and most of the guys at 59 mins. So thats pretty ok. Stomach bit dodgy (too much pie for lunch), but orienteering well - and my lamp didn't break today - wahoo!
Orienteering at night is amazing as long as your lamp works fine. | ||
Wednesday Dec 12 | ||
| Cycling warm up/down 10:00 [2]1.5 km (6:40 / km) | |
| Strength and conditioning 1:09:00 [1] | |
| Trail/terrain running warm up/down 12:00 [2]2 km (6:00 / km) | |
| ahr:126 max:146 | ||
| Orienteering race 40:00 [5]5 km (8:00 / km) | |
| ahr:164 max:172 | ||
| Stockholm Mila By Night. 9km night race, mass start, gaffled. Lots of good people. Ran off like a knob (like most others). Completely missed first control, ran to wrong gaffle. Missed second control too, so spent most of the race chasing. Lamp had issues, jumping all over the place for about 2-3km before it decided to detach itself from my head. So then I was trying to run with it in my hand. Then by backpack broke so I had to carry the battery in my hand too. Then I gave up. I couldn't see anything and it was tricky to read the map while using both hands to carry the lamp, so I jogged back, via a couple of controls. Garrrrrr | ||
| Orienteering race 34:30 [2]4 km (8:38 / km) | |
| ahr:136 | ||
| Jogging back from headlamp failure | ||
| Note | |
| Was on the guest list for The Thrills gig at Debaser which was fun. Hung out and went for some drinks with the band after too. Went to the poshest bar I have ever seen - everybody had suits and ties etc, I had t-shirt, hoody, trainers and jeans. Hmmmm. Decided against clubbing though. | ||
| C • woooooo 13 | ||
Tuesday Dec 11 | ||
| Trail/terrain running warm up/down 10:00 [2]1.5 km (6:40 / km) | |
| ahr:119 max:136 | ||
| Orienteering 1:00:35 [4]8 km (7:34 / km) | |
| ahr:140 max:164 | ||
| Middle distance training at Täljö with Emil and Iain. Pretty nice, but bashed my knee about 2/3 way round so Emil caught me up and I now have a sore knee. | ||
| Cycling warm up/down 24:00 [2]5 km (4:48 / km) | |
| ahr:110 max:131 | ||
| Running drills 15:00 [2] | |
| ahr:127 max:152 shoes: Blue Saucony Triumphs | ||
| Road/track running intervals 36:37 [5]9 km (4:04 / km) | |
| ahr:162 max:184 shoes: Blue Saucony Triumphs | ||
| Threshold intervals on track at Boson. Warmed up on bike and did some running drills first, then ran reps with Emil in the following times
1km 3.21 (Ave 151, max 173) 60 secs rest 2km 6.37 (ave 165, max 172) 90 secs rest 1km 3.18 (ave 161, max 174) 60 secs rest 2km 6.38 (ave 167, max 175) 90 secs rest 1km 3.19 (ave 162, max 174) 60 secs rest 2km 6.22 (ave 164, max 182) The plan was to run each lap (200m) in 40 secs, but then pushed harder the last one, ran about 3.05 for the last km. Calf felt really good, but knee was pretty sore - got better during warm up and felt fine during reps, but afterwards and now is stiffening up. | ||
| Note | |
| Physio before intervals - lots of hopping and jumping - balance stuff and calf strengthening. Big one leg hops and jumps and 'ladder running'. | ||
Monday Dec 10 | ||
| Cycling 18:47 [4]7.5 km (2:30 / km) | |
| ahr:139 max:159 | ||
| To gym. New pb | ||
| Strength and conditioning 1:15:00 [1] | |
| ahr:100 | ||
| Cycling 21:46 [2]7.4 km (2:56 / km) | |
| ahr:116 max:152 | ||
| Cruising home | ||
| Trail/terrain running 1:19:15 [2]13.21 km (6:00 / km) | |
| ahr:123 max:142 shoes: Blue Saucony Triumphs | ||
| Easy run from Boson with Emil and Magnus Rajan.
Tough day, was pretty tired in the morning, and went dancing in the evening too - was knackered. | ||