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Training Log Archive: Rosstopher

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  orienteering12 17:58:49 77.92(13:51) 125.4(8:36) 1739
  Road run9 8:19:28 55.79 89.78 534
  Trail run10 5:38:34 31.69 51.0 628
  Strength6 4:51:00
  Innebandy2 30:00
  Total31 37:17:51 165.4 266.18 2901

» now

Friday Dec 30, 2011 #

7 PM

orienteering 1:59:02 [3] 17.18 km (6:56 / km) +506m 6:02 / km

Thursday Dec 29, 2011 #

7 PM

Road run 29:11 [2] 1.51 km (19:20 / km) +12m 18:35 / km

Tuesday Dec 27, 2011 #

6 PM

Trail run 1:45:01 [2] 15.48 km (6:47 / km) +339m 6:07 / km

Sunday Dec 25, 2011 #

2 PM

Road run 1:02:44 [3] 9.6 km (6:32 / km)

Thursday Dec 22, 2011 #

2 PM

Road run 46:36 [2] 9.4 km (4:58 / km) +44m 4:51 / km

Running from Dedham to Hammond Pond to meet Alex for contour only exercise. Feeling good, sun is so bright over in this country :) The sidewalks were good for most of the way, just one section on LaGrange that was iffy.

Followed Jeff's advice and cut up into the Skyline Park and through Lost Pond, to avoid the gross section on Hammond Pond Parkway.

orienteering 1:09:40 [2] 7.87 km (8:51 / km) +140m 8:08 / km

Sam had a coffee date, and Ed was sleeping in, but Alex and I were undeterred and we set out in a partner exercise for ~8 k in Hammond pond. 8 k in hammond pond means lots of loops.

Jeff also joined about 30 minutes later, though he wasn't aware that there were no streamers, plus didn't have a compass, so it was a special challenge for him.

Alex and I switched the lead every 3 controls and moved on pretty quickly in the few instances when the map seemed not to reflect what we were noticing in the control circle.

Alex seemed to be orienteering very cleanly and moving smoothly through the woods. I on the other hand felt super strong (the ground is so firm and easy to run on here) but was all over the place, which is especially embarrassing when you consider how well I know this small patch of trees.

Accosted by a swarm of dogs at one point, Alex never even altered her stride for a moment, and she spiked her control even with 10 or so yappy off-leash dogs swirling around our heels. The dog walkers were not sufficiently ashamed of their poorly behaved dogs and the fact that they really should have been leashed.

Road run 48:34 [2] 9.87 km (4:55 / km) +25m 4:52 / km

And back to the basecamp. Feeling tired and thirsty by the end of it.

Also a lady came very close to driving over me, she was not looking for pedestrian traffic from the right and once the cars had cleared from the left she started to go. I was running very defensively, though, so I was not taken unawares and was just moderately annoyed rather than squished.

Wednesday Dec 21, 2011 #

4 PM

Road run 1:08:50 [2] 10.74 km (6:24 / km) +52m 6:15 / km

Running around Dedham with Sam, Hill and Jeff. We passed through Wilson mountain and ran along the Charles on a nice little trail that I'd never been on before. It's a little short, and there's no good way to make it a loop, but a nice trail none-the-less.

Then Alex/Ed time in Newton. Yay.

Tuesday Dec 20, 2011 #


Wander.Lost Christmas shopping and baking! And we're on our way home today!
10 AM

Road run 10:00 [2]

Short run was all that I left time for, quickly to mail some cards and then around the block. Then long travel day back to Boston.

Monday Dec 19, 2011 #

8 AM

Trail run 12:17 [2]

Running to the lab, as we had left our bikes there on Sunday. The snow really does make the darkness seem less overwhelming.

Running to work is probably faster than biking timorously on the icy paths.
6 PM

Strength 48:00 [3]

Rockgympa with the club. I was thinking that the two days off over the weekend would leave me feeling fresh and energetic... but perhaps that just meant I was working harder. After the session I was feeling pretty exhausted.

Didn't stick around for Innebandy as my toe isn't happy yet and I had beer club back at the lab with the co-workers.

Sunday Dec 18, 2011 #


Took a Bus4You (39 SEK each way) shuttle to Stockholm in the morning, and spent all day walking around doing christmas shopping and just hanging out in the big city. A little too cold and sleeting some, but we got to see fun beasts at the zoo (there was an owl perched just inches from us) and ended the day with a lot of thai food.

Saturday Dec 17, 2011 #


I woke up a little after Sam and Rasa, but instead of joining them for their run, I went into the lab to do some time-sensitive work. Wrapped that up just in time to bake pepparkakor houses with the club.

Our team of Fredrika, Anders, Elisa, Stan, Ulrik, plus myself settled very quickly on building a tall tower of some kind, and that led to the creation of a model of the clocktower that houses Big Ben. We were a great team, and our finished entry clearly won in the only category that truly matters , that is to say in the category of "Best Artistic Use of Giant Monkeys."

Friday Dec 16, 2011 #

5 PM

Strength 1:00:00 [3]

SynggMagnus! This was exceptionally hard for me today, perhaps because I was trying really hard to model all the exercises correctly because Loefaas came to the session tonight as well, and I was trying to show off :)

Thursday Dec 15, 2011 #

6 PM

Road run 1:12:39 [3] 14.76 km (4:55 / km) +189m 4:38 / km

Rushed over to training but feeling very tired and blah. Starting to feel more alive during the warmup, and drills.

Tonight the plan was to do a long interval (~4k) over to the castle, then 15 reps up the short hill to the castle with jogging recovery back to the bottom, followed by another long interval (~3k) back.

Felt really hard, pushing the first interval trying to make back some ground on Erik and Niklas, but never getting any closer. Then pretty quick right into the hills, where I felt very close to throwing up. I would have really liked more rest :) but in order to stick to the same cycle as the lead group I had to jog pretty quick on the way down.

I was pretty strong on the hills, but I think that Henrik was right when he suggested working on form a bit ( specifically the butt kick part of the stride). By that point I was too tired to realize any gain in speed from better form.

I ran back, but wasn't pushing as hard as I'd like because the hills had taken a toll.
7 PM

Innebandy 15:00 [3]

A few minutes of Innebandy back in the gym after cooling down a bit in Eriksberg. Aparently, the girls didn't want to join tonight and it was only 3 on 3 for the men too.

I dropped out relatively quickly because my toe didn't like the shoes and also didn't like playing in just socks.

Wednesday Dec 14, 2011 #

(rest day)


See Ian, this is proper delegation at work! Sam has produced yet another fine blog entry :)

Rest Day. A planned one, even. It was good that my lab was having a going away party for a few departing members... otherwise I would have been sorely tempted to join for the Onsdagnatt course.

Delicious food, great company... it's no small thing to love where you work.

Tuesday Dec 13, 2011 #


Yep, this video that Albin posted of the UTH and the ultrasprint in general is very awesome.


Wander.Lost Recent orienteering fun while waiting for winter to kick in!
7 PM

Trail run 45:52 [2] 8.13 km (5:38 / km) +70m 5:24 / km

Being smart about the toe. Skipped the Tisdagbana woods course and instead ran a few loops of the elljusspåret (lit track) in Norby -- as o-shoes hurt my toe and my asics do not. The rain had started by the time I actually got out running, so cold and windy and wet.

Saw some candles on the neighboring trail and went over to investigate. It was Hannah, Louvisa and Phillp with a miniature Saint Lucia celebration, giving out pepparkakor and juice while singing. They were really nice to stand out in the weather just to be able to greet the Tisdagbana runners as they came back from the forest.

After running I did 15 minutes of abs to get an hour, and then enjoyed soup, Albin's lecture on technical training, and finally an interview with the club's men's elite performance director (Mats) about how this season went and what my goals for next season are.

Monday Dec 12, 2011 #

6 PM

Trail run 34:24 [2] 5.92 km (5:49 / km) +42m 5:37 / km

Trying to be sensible. Sam and I skipped the spenst drill session and chose instead to do a short little jog around town. First stop was the Coop to pick up a package (my new headlamp and headphones) and then it was a lap in the stadskoggen before I headed over to the clubhouse to see what the crew was doing for core strength.

Strength 15:00 [2]

When they got back from their training, we did 15 x 45 seconds with 15 seconds rest, each person got to choose an exercise in order. Lots of good core, everything seemed hard, especially dips, pushups, and a killer plank thing that starts in the pushup position and then you switch, one arm at a time to resting on the elbows, and then switch back to pushup position again one arm at a time, etc...

15 exercises was enough for me.

Trail run 7:06 [2] 1.32 km (5:23 / km) +15m 5:05 / km

Ran back home with Mats. Sam had dinner already made, and we watched Nightmare before Christmas... which was not nearly as frightening as I remember it being.

Sunday Dec 11, 2011 #

10 AM

Trail run 12:29 [2] 1.96 km (6:22 / km) +31m 5:54 / km

Fell asleep very early after Saturday's efforts but did not sleep super well. Sunday morning came too early and then it was back out to the clubhouse and a jog over to the start of a mass start 10 k race with the whole UTH crowd. Toe unhappy.

orienteering 1:43:57 [4] 12.56 km (8:16 / km) +134m 7:51 / km

Brain dead, but able to proceed mostly on autopilot. Quickroute here. Got really confused on the way to 3, slowed way down in the swamps because I was on a trail/ride but couldn't find it on the map. Knew that I had gotten pushed off my line, didn't realize how far though, so I had trouble relocating.

Slow through the butterfly loops and then a conservative route to 21. Didn't see anyone after leaving the butterfly with Anna, until I got to the end of the course and Simon appeared. I waited at the last boulder for him so that we could cruise back to the clubhouse, and lunchtime, together.
1 PM

orienteering 8:33 [4] 0.39 km (22:09 / km)

Last official training of the UTH (uppsala training weekend). No quickroute, because it was held indoors. Niklas had held a training at his school once before, but I had never been. I was just happy that we were indoors where it was warm. map.

SI sprint course, 1:750 map, and tired legs :)

I had a pretty clean course, a small hesitation on 1, before I realized that the numbers on the SI units didn't match up, and a wrong turn on 9, when I got turned around on the stairwell.

Good enough for 5th in the qual results less than 30 seconds behind Bronze medalist Olle Bostrom :)

orienteering 12:42 [4] 0.39 km (32:34 / km) +1m 32:09 / km

And the final was more chaos. A jaktstart, or hunting/chase start. Which meant that people bunched up like crazy almost right away. Especially when one of the early controls was tucked away behind some bags in the trash room :) map.

I was staying in good contact on the final, but there were so many other runners around, pushing and shoving to get at the controls, that it felt like a mob more than a race.

Great fun. Final results here

Strength 1:00:00 [3]

A weekend without Synggmagnus is almost unthinkable now! Henrik reminded us that there were awesome Advent fireworks on display in the evening (at 4:30, when it had been pitch black for awhile already) and Sam and I biked over to the castle with Elisa and Johan to watch, before heading down the hill for Gympa.

Naturally very tired, but the parts that hurt the most were where I had fallen on my bike, run into trees in the night and my messed up toe, which I guess is a good sign that my muscles are strong and capable of a tough weekend of training. Seriously, the toe is worrisome, couldn't go deep into the lunges with my right leg because it required flexing the toe joint in the wrong way.

Saturday Dec 10, 2011 #

10 AM

orienteering 2:26:00 [3] 16.0 km (9:08 / km) +110m 8:49 / km

Another fine morning at Lunsen. Quickroute here.

Today wasn't as successful as yesterday, but a fine outing. To start out with, my right big toe has been really hurting since last weekend, but only really vitally when I wear my O shoes. So the Premier, the Onsdagnatt course, and the Friday morning course were all a little painful to start with. However, as soon as my foot would go into one of the freezing swamps (and let me remind you that there are many) the pain would be numbed. This morning it hurt the most of all, and it was hard to even just jog along the path at the start.

Struggled with the challenging "Red" corridor on the way to the start, then shook off the mistakes and had a decent start to the control pick. Got derailed heading to 6 when I came across a "boulder" with a streamer too early. I guess there are a lot of extra red streamers out in the woods :) I figured out my mistake when things didn't match up on the way to 7, but it threw me off my game a lot. As I ran to 8, I was thinking that I was going to 9, so that made me hesitant. Then when I got to the control I realized that I hadn't been to "8" yet so I ran back... clearly very confused.

Anyway, a little more steady after a mistake on 14, but got cold crossing the swamp into the contour only section, and then I got lost thinking that the flat spot I was messing around in was right by the control. It was about time for me to call it a day, so I ran back, hoping to relocate on the way past 29 and 30 (and almost did both times, but lacked the confidence to follow up on those instincts) and I could tell I was tired when I got out onto the trail... as all I wanted to do was run without thinking.

Running without paying attention, it turns out, is not the fastest way back to the parking lot :)
12 PM

Road run 40:00 [2] 9.0 km (4:27 / km)

I had told the girls to dump my bag in the parking lot if I wasn't back before they wanted to leave, and Sam wisely did so, leaving a note for me to catch a ride with Inga and Lutas. I was feeling like ending the training morning with something slightly more successful than getting lost and cold, so I grabbed my bag and decided to run home instead. Beautiful day. nice that Lunsen is so close. Feeling improved upon making it back to the house, where Sam had made lunch.
5 PM

orienteering 1:57:52 [3] 13.49 km (8:44 / km) +135m 8:19 / km

Night Intervals on Nåsten. Quickroute. Well not really intervals for me. It had been a long weekend already what with my work christmas party on Friday night, 3 hours of training in the morning and then 2 hours in the lab finishing an experiment... so I arrived at the clubhouse feeling a little rushed and my toe still hurt. I was intentionally stepping in puddles on the way to the start to try to ease things.

Made a plan to meet up with Simon and Johan after each interval set... but when the whistle blew, I headed off up the trail and almost immediately got lost crossing the swamps. As I neared the control I saw the string of people heading off to #2, but I was unable to successfully relocate until all the lights were long gone, and didn't have a good attack for 2 either.

So I ran the rest of the course as a typical night course. Took a long time, but I was satisfied.

Friday Dec 9, 2011 #

10 AM

orienteering 1:11:32 9.46 km (7:34 / km) +69m 7:18 / km

15 minutes warmup along the trail with Jacob. Then off into the woods.

Beautiful day, and I was orienteering very well. Pleased with my performance. Big mistake on 11, but had good control and good flow out in the swamps. You can tell it went well, because I am so eager to share my Quickroute. :)

Left the lab at about 9:45, and was back, showered, and loading a gel at 12:15. 80 minutes running, 40 minutes biking, so a very efficient training session.

Trail run 6:26 [2] 1.07 km (6:01 / km)

Fell into the deep swamp on the way to 12, so needed to run straight back to the bags to change and head home. Paths everywhere were super icy, and I wiped out once at slow speed on the way back up to the lab. Crummy weather.

Thursday Dec 8, 2011 #

5 PM

Trail run 6:23 [2] 0.73 km (8:46 / km) +1m 8:43 / km

To the clubhouse. Which is kind of like saying, to the Batcave!

Trail run 12:08 [2] 2.18 km (5:34 / km) +13m 5:24 / km

Jogging out to Flogsta, where our interval loop for the night's session was. I was pleasantly surprised by how quick and painless the running drills tonight were. Johan did a good job of picking out only a few important drills for warming up the legs and getting good form. I was dreading spending too long on drills and thus getting cold.

Road run 53:19 11.59 km (4:36 / km) +148m 4:20 / km

10 x 3 minutes. Icy paths tonight, and not my best shoes for gripping. I maybe should have worn my inov8s but I've got a bruise on my toe from sometime this past week and wearing my oshoes isn't very comfortable (until the first swamp, and then numbness takes over).

The lead group tonight was Mats easily cruising up front and then a couple of Team Sportia runners that came to their first training tonight, Hugo and Jonathan, and they were both slightly faster than Lutas and me. Inga was pretty close behind us too.

Nice to run with a group. I felt like I was working hard, but not my top speed, perhaps again because of the shoes, or perhaps just too much time out in the forest this week, giving me tired legs :)

Wednesday Dec 7, 2011 #

6 PM

Trail run 9:50 [2] 1.29 km (7:39 / km)

From the clubhouse to the start of tonight's Wednesday night race. Wintery weather, but not as cold as last night. Still cold may be preferable to big flakes of wet snow.

orienteering 1:51:27 [4] 10.81 km (10:19 / km) +117m 9:47 / km

Quite a good start on tonight's course, I was catching people and feeling well in control of the woods and the running. Some mistakes, but nothing big until 9. Got into a parallel swamp, and that bogged me down, (pun intended).

Ran with Olle for the next few legs, until I got stuck trying to get through a big pine tree, and then he was gone. Got quite lost on 16, and then my gloves were soaked and I was going too slow. Slowing down made me cold, getting cold made me stupid, and 16-20 were death-march-y. I was choosing routes with the numbness of my feet and fingers and not with the analytical part of my brain.

Still, finished it up, and had fun despite it taking nearly 2hrs to go 8k :) Bastu has never been so welcome.

Thought that I would make up for the lack of posting this week by actually being organized and putting up tonight's quickroute.

Trail run 5:05 [2] 0.98 km (5:12 / km) +25m 4:36 / km

The last hill on the course had thawed my hands enough so that I could enjoy the quick jog back to the clubhouse.

I've had the seeds of a sore throat/cold thing hovering and threatening to descend for the past week or so. Shall try to get rid of it for good with fluids, fruit, and sleep.

Tuesday Dec 6, 2011 #

6 PM

orienteering 1:45:29 [3] 15.64 km (6:45 / km) +157m 6:25 / km

Training premier! Or perhaps it would be better to say Premiären. Very cool event, lots of special bonus fun parts to augment the first official Tuesday night event of the season. Lots of lit candles out along the course, including a truly beautiful display of at least 50 leading all the way up the valley to where the fireworks were set off. A drinks station set up in the forest, and a pizza and snacks station set up near the end of the course. Also, a Linné quiz section where there was a map fragment with 3 circles, A) B) and C) and a multiple choice question. You had to answer trivia questions properly, while also doing map memory, to get to the next map snippet. The questions were things like "Which Linné member ran the world champs in 2004(answer Kristina Roberto)" and "How many current Linné members competed at world championship events this year (answer, 8)". I had trouble with the question asking for the club's bank account number... because I still haven't ever paid for anything directly yet :)

The line o in the forest was nice, but early on my light blacked out and I assumed it was an empty battery again, and I switched to my backup light again. Each time I do this, the LEDs get weaker and weaker :) However, as Mandus said, tonight was a good night to lose the lamp, because everyone runs a little slower so that you can stay in a pack for the premiären. It was actually a loose connecting cord, but I survived by sticking to the group and looking at where to put my feet instead of the map.

Afterward, a good soup and lots of hanging out. With fun trainings that take so long, it's hard to find the time to post about them or in fact do anything else except sleep and get up the next day and do it again.

Monday Dec 5, 2011 #

5 PM

Trail run 40:01 [2] 6.8 km (5:53 / km) +27m 5:46 / km

Sam and Lisa invited me along for a pre-Rockgympa run. I was happy to let them set pace and conversation, and I just stuck behind them as we do a couple laps in the Stadskoggen. Lisa and I both like our watches to end on round numbers, so we had to keep going for 3 seconds to make it past 40 minutes.
6 PM

Strength 48:00 [4]

Two circuits of Rockgympa. I was trying to remember all the exercises and the order so that I could give an English translation to Jordan, but I had to use all my mental energy keeping up with the drills. Sadly Loefaas is forced to take a training break this week, but Elin took over and got us through without any confusion. Feels hard, especially the deep lunges on the second lap.
7 PM

Innebandy 15:00 [2]

A few quick games after strength and before the next group came to take over the gym at 8. My team was awesome this week, and we won more games than I have in the past :)

Sunday Dec 4, 2011 #

9 AM

orienteering 40:00 [4] 2.94 km (13:37 / km) +72m 12:08 / km

Hideous orange hat relay! Actually, this is super fun, and should be implemented in Boston or CT or wherever the next training camp is being held. We just need to find ( or create) some bright orange hats to use as batons/control markers.

I got teamed up with Henrik ( the leftovers from matching youngest and oldest, I guess) and I started by getting near to the circle at 10 where I intended to leave the hat for Loefaas to find, but then not being exactly sure where I was and bailing down to the trail for confidence. I also had trouble almost every single lap finding the central changeover zone. So it was already more than 10 minutes before I changed over and we were far behind.

I felt bad about my first leg, so I really pressed hard on the next one, with the end result of mishanging the control in a parallel reentrant, forcing Henrik to look around and then proceed on without the hat.

After the finish, a bunch of us ran over to 10 one more time, because it was a really tricky location and we wanted to check it out under more relaxed conditions.
1 PM

orienteering 1:29:58 [5] 10.8 km (8:20 / km) +281m 7:22 / km

After corn chowder in the HAIF clubhouse, we set off on the adjacent map for the afternoon training. I ran the 9k version, and was doing my best to get back before the woods got too dark to see.

Wide open forests, but as they say over here, the running was very heavy. Meaning the soft moss was energy sapping and I got quite tired even though visibility was high.

Not my best orienteering, but somethings were going very well. Still, Elisa passed me on every control from about control 4-9. I have made big strides on map reading, route selection and micro route execution, but still need to work on my flow some.

Awesome training day, just wish that we got home a few minutes earlier, so that we could make it down to synggmagnus. Oh well, instead we went to the store to buy supplies for Breakfast for Dinner! Bacon is the keystone to any successful training weekend :)

Saturday Dec 3, 2011 #

11 AM

Trail run 16:55 [2] 1.72 km (9:52 / km) +26m 9:10 / km

Not great at hitting the buttons on the watch today, apparently. To the clubhouse to grab maps ( and a control in case we could get a good photo op) and then to the start.

orienteering 1:22:37 [4] 7.87 km (10:30 / km) +17m 10:23 / km

The nicest part of Nåsten and a fun contours only course without north lines. There were streamers hanging at the controls though, which was really nice.

I started off really well, and I was able to really navigate well. As the session went on I got worse, which is likely due to running out of focus, or rather running out of the mental discipline needed to focus well enough for such a hard training.

One of my biggest misses was actually just not seeing the streamer the many times I ran past the knoll. A la Sam, I didn't have enough confidence to trust myself until the 3rd attempt in.

Took longer and was colder than I expected it would be. The ice has frozen on the marshes and post holing through that is not fun at all!

Trail run 24:37 [2] 3.43 km (7:10 / km) +39m 6:47 / km

Back after the session. Stopped a couple of times to try to take a good action shot of Sam orienteering, but the conditions and my camera were not cooperative, also we were cold, tired and needed to be home soon, so not a good time for a photo shoot. May try again tomorrow if my subject is willing and I can find a better camera.

Friday Dec 2, 2011 #

5 PM

Strength 1:00:00 [3]

Synggmagnus Gympa. Legs still tired from yesterday's intervals. I was a little less focused on the exercises tonight because instead I was focusing on trying to remember the songs and order of songs from the session so that I could reverse engineer the playlist. There were 20 songs and I have about 12 of them properly sorted on spotify, the others I will have to try again on Sunday.

Then dinner and games at Arianna's. Good good night.

Thursday Dec 1, 2011 #

6 PM

Road run 15:02 [2] 2.18 km (6:53 / km) +7m 6:46 / km

Road run 52:33 11.14 km (4:43 / km) +57m 4:36 / km

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