Training Log Archive: gg

Long warm up round lit track, collecting some controls after

Swedish national team training on Enebyberg. Bloody freezing. Ran ok except little confused by paths on 5, and then twatted shin really really hard on way to 14 and completely lost my direction, lost about a minute there. Otherwise pretty happy.

Map here

Any better route choice for 10?

C • 10 1

Just watched the 209min directors cut of Das Boot

Wow

Went out for a night run, but left hamstring was feeling a bit funny, so turned back. No point pushing it.

In with the physio. Massage after

Quick easy game with Emil

Early morning technical training in Tornskogen. Middle distance course. Legs buggered from 3km, strength yesterday morning and MBN last night.

Nav was good though. Managed to push a bit.
Map
http://www.ifklidingo.se/grahamgristwood/training/...

Run from the club house with Anders H and Oskar towards Elfvik. Started slow, ran middle 8km pretty quick, then calf started feeling really tired so I dropped off and jogged back really slowly. Tough few days.

Warm up on the indoor bike

Upper ab crunches, pull-ups, side leg lifts, bridging, all fours leg and arm lifts
Step ups with 20kg, full ab crunches, tricep dips
Deep squats, calf raises, hamstring stretches, back exercise (revers crunch thing)

3 sets of each

Mila By Night
Event 2 in the series (I missed the first one while injured). Practically on my doorstep in Djurgarden. Still managed to get lost on the way there and arrived with barely enough time for a 10 minute jog before the start. Slightly strangely most people opted for the shorter course, but there was still a top field in the mens class. I tried to run away from everyone immediately, with moderate success. Bananad number 3 and got caught again, then chased Skarholt for a few controls. Took a uniqe route to 7, and then was just behind the lead at 8. Took the road to 9 and opened up a gap on the field which I held till 11. Unfortunately I stood about 20m from 11 and didn't see it while everybody else caught up. Then I had (or seemed to have) a different butterfly gaffling to everybody else. Missed a little (maybe a minute?) on 13, but ran the rest well. Left the butterfly maybe in 5th, a bit behind. Put on the afterburners to 18 and 19, and caught the lead (Skarholt) on the way up to 19. He (and the guy behind) then followed me into 19 and 20. 21 was a long route choice, and we all chose different. Turns out of the front 3 guys, my gaffle here was 100m longer and had a nastier route to the next contol, and less than a km from the finish. Again had to chase Skarholt down, caught him at 23 and beat him on the route choice to the last control which I punched 1 sec before him. Then it was maps away eye balls out sprint to the finish. Which would have been great except we didnt really sprint in the right direction. Did a big banana and eventually he just spotted the finish before me, got there about 1 sec before me.

Turns out though, him and the guy who finished just behind me, when they followed me to number 19, they actually had a different gaffle there, and both failed to check their codes! So instead, it looks like I won comfortably :)

Results here http://www.hellasorientering.se/arrangemang/0812/c...

Map with route here
http://www.ifklidingo.se/grahamgristwood/training/...

Turned up a bit late, not much time for WU.
Didn't CD very long after either as cold

Bit sore too.

Easy jog from home

2km warm up, then 2km between drills and 3km, then 2km warm down.

Lots of silly walking and running and jumping with JA

3km time trial
Second test in 2 days I had forgotten about.
Ran out aiming to run consistently and 3 mins/km and see how it felt.
First km was 2.58.5, which felt easy, second km was 3.00.8 which started off feeling easy and ended feeling very hard, last km squeezed out 3.01.0 which started feeling very hard and finished with me collapsed in a heap and wheezing.

Total time 9.00.3

Pleased with myself. This time last year ran 9.09.

C • seems pretty quick for mid-... 2

Turns out I had a Swedish exam this morning - oops
Oh well, did my best.

Climbing with Iain. He fell asleep on the mat, so I did mostly bouldering...