Training Archive: ggIn the 7 days ending 2008-03-16:
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| M | T | W | H | F | S | S | ||||||||||||||||||
Sunday Mar 16 | ||
| Note | |
| (rest day) | ||
| Stayed in bed until 12. Bought a sofa - I now have 2 :)
Also bought a tv and a chair for my desk. I now have no room in my flat to do anything, but at least there are plenty of places to sit (5 chairs, 2 sofas). Attempted to play multiplayer catching features - managed for 3 minutes before it disconnected. Watched 'The Zodiac' (notice the 'the'). Thought it was going to be the David Fincher movie, but it turns out this one came out 2 years earlier based on the same killer, and has an extra 'the' in the title. Who knew... Was still fairly entertaining, although I was wondering for all 90 minutes when Jake Gyllenhall and Robert Downey Junior were going to appear. Hmmm | ||
| C • not me 4 | ||
Saturday Mar 15 | ||
| Orienteering 1:17:40 [4]***** 14 km (5:33 / km) | |
| spiked:18/20c shoes: Integrators | ||
| Beautiful TIOmila training at Sigtuna. Pretty runnable forest (couple of stony bits to be avoided). Ran really well, not quite at full speed, but fast enough to make good technical training. Missed only around a minute in total, 2 tiny errors in circle, and one little on route wobble. Best I have orienteered in Sweden probably | ||
| Trail/terrain running warm up/down 7:04 [2]1.2 km (5:53 / km) | |
| shoes: Integrators | ||
| Orienteering 1:13:19 [4]***** 13 km (5:38 / km) | |
| ahr:149 max:163 spiked:14/16c shoes: Integrators | ||
| Night training for TIO mila with loads of Lidingo guys and loads of Gothenburg guys. Kind of relay training with a mixed up start list. I only ran the first 10.5km of 17km. Wasn't sure I was even going to run that but felt good. I was orienteering pretty well when I was doing my own thing, got a bit distracted at the last control and missed with a big pack of runners. Apart from that cruised round and only lost time on one control really. Feels like the end of a really tough training week. Rest day tomorrow. | ||
Friday Mar 14 | ||
| Trail/terrain running warm up/down 28:57 [2]4.8 km (6:02 / km) | |
| ahr:125 max:137 shoes: Blue Saucony Triumphs | ||
| Road/track running hills 14:10 [5]3.5 km (4:03 / km) | |
| ahr:151 max:173 shoes: Blue Saucony Triumphs | ||
| 10 times hill reps up quite steep tarmac road at Boson. Hill lasts about 30 secs, then 5 secs powering off the top (thats the idea anyway)
Running down quite fast in about 45-50 secs | ||
| Strength and conditioning 10:00 [1] | |
| Cycling 20:00 [0]6 km (3:20 / km) | |
| School and back | ||
| Trail/terrain running warm up/down 23:48 [2]3.97 km (6:00 / km) | |
| shoes: Integrators | ||
| Orienteering race 12:51 [5]***** 1.5 km (8:34 / km) | |
| spiked:3/4c shoes: Integrators | ||
| Night training prologue. I was pretty rubbish tonight. Fastest time was around 10 mins, I lost more than 2 on one control and also my lamp came off my head so had to stop for a bit. | ||
| Orienteering race 45:40 [5]***** 6.5 km (7:02 / km) | |
| spiked:7/10c shoes: Integrators | ||
| Night training chase. Most Lidingo boys plus loads from Gothenburg. I had some chasing to do after the prologue. Didn't realise it was going to be gaffled. Missed 30 secs at first control - but most people missed more. Made a huge mistake to the 4th, and maybe didn't take a couple of good route choices later, but the second half of the race went really well. Think fastest time was around 40 mins. Felt really strong and fast today though. | ||
| Cycling 20:00 [1]5 km (4:00 / km) | |
| Cycling to lift to training | ||
Thursday Mar 13 | ||
| Trail/terrain running 1:06:00 [3]14.6 km (4:31 / km) | |
| ahr:138 max:153 shoes: Asics terrain shoes | ||
| Steady run round last 11km of Lidingoloppet with some extra bits added on like running home. Saw a guy walking a rat. I assume it was a rat because it was the size and shape of a rat and no self respecting guy that size (6 foot, maybe 15 stone) would own a dog that Paris Hilton might keep in her handbag.
Thought I'd try a bit of African running, started real slow and built it up, trying to run every km faster than the last. Easy to measure when there are km markers on the path. Beautiful trail, some surfaced a bit, all of it undulating through lovely forest and down by the see. It's as if it was designed for running on. Felt good. km times - 5.21, 5.07, 4.58, 4.34, 4.18, 4.55, 4.34, 4.11, 4.08, 9.46, 3.52 then 4.52 on the way home taking it easy. Spot the hilly two, and spot the one where I lost the course and ended up doing more than an extra km trying to find it again and running some of the course backwards and generally getting confused. Made me want to run Lidingoloppet lots | ||
| C • course 2 | ||
| Trail/terrain running 1:03:00 [3]11 km (5:44 / km) | |
| ahr:126 max:150 shoes: Asics terrain shoes | ||
| 1 times reflexrunda (8km) with Larbo in 48 mins, then some easy running round some trails with Larbo and Hans Olof. Needed a bit more grip on the wet rock tonight. | ||
Wednesday Mar 12 | ||
| Cycling 25:00 [0]8 km (3:08 / km) | |
| Cycling to bike shop to buy a lock, then to school
Then back home Slept sooo long last night, had had a couple of nights not sleeping so well, but made up for it last night. | ||
| C • Get a bigger lock! Actually... 2 | ||
| Trail/terrain running 57:56 [3]10 km (5:48 / km) | |
| shoes: Asics terrain shoes | ||
| Steady run with Emil around Gronsta. About 20% in the forest. Most on Lidingoloppet | ||
| Strength and conditioning 50:58 [1] | |
| Circuit training - I took it this week as Oscar didn't want to. It kicked ass obviously. | ||
Tuesday Mar 11 | ||
| Running drills 1:17:33 [1] | |
| Walking drills, some hurdle stuff. Gonna have sore hips later. Some jogging. | ||
| Cycling 20:00 [1]6 km (3:20 / km) | |
| To school and back | ||
| Trail/terrain running warm up/down 46:39 [3]8 km (5:50 / km) | |
| ahr:136 shoes: Asics terrain shoes | ||
| Trail/terrain running intervals 27:33 [5]8 km (3:27 / km) | |
| shoes: Asics terrain shoes | ||
| Really good interval session from Boson with Fredrik Johansson. Long warm up, 20 minutes on forest trails, then 5 times 30 secs hard, with 30 secs recovery, then jogging for 8 minutes more.
Then 5 times ~1km round the lit trail with 1 minute recovery. Pushing quite hard, but trying to keep all 5 at a high intensity and similar times. Felt so much better than last week, and running with Fredrik helped too. Emil ran some with us as well. Times tonight - 2.55 (129,169) 2.56 (162,173) 2.55 (157,174) 2.55 (162,176) 2.52 (165,178) Pushed really hard the last part of the last interval, and it was only there that I managed to get a gap to Fredrik. Happy with speed and consistency tonight. Then we jogged 10 mins, and did 5 times 30 secs very hard, with again 30 secs recovery - so tough after 5*1km reps. Jogged some more after. | ||
| Swimming 20:00 [1] | |
| More like wallowing, nice little paddle after intervals to let my legs recover a bit. Fredrik L was in there jogging so chatted to him. | ||
Monday Mar 10 | ||
| Trail/terrain running 45:15 [3]10.2 km (4:26 / km) | |
| ahr:144 shoes: Asics terrain shoes | ||
| 10.2km marked trail from Boson, mostly follows Lidingoloppet. Felt really good at a nice steady pace, got a bit of a stitch from running too soon after breakfast. | ||
| Strength and conditioning 15:00 [1] | |
| Some core stuff | ||
| Strength and conditioning 56:15 [1] | |
| Gympa with the club (although I was the only 'elite' there). It was really good fun despite the fact I have absolutely no coordination between my arms and legs, and I spent most of the time looking like a complete tit. Not doing core this morning would have been better, as we spent some time on it this evening too - owwww.
Good looking leader helps too. | ||
| C • i know how you feel :p 1 | ||
| Cycling 10:34 [2]3 km (3:31 / km) | |
| ahr:115 max:138 | ||
| New bike! Well not new exactly. Martin Terry gave it to me, and I think somebody else in the club gave it to him first. Needs some tinkering on the gears, but its a pretty nice Kona. We had to saw the lock off as he had lost the key.
Cycling home from gympa | ||