Training Log: gg

In the last 7 days:

activity

time

miles

climb

Trail/terrain running

4:39:10

37.47

(7:27)

60.3

(4:37)

Cycling

3:08:00

34.18

(5:30)

55.0

(3:25)

Orienteering

43:05

5.67

(7:36)

9.12

(4:43)

34 /

39c

87%

Strength and conditioning

20:00

Total

8:50:15

77.31

124.42

34 /

39c

87%

2:12

0:00

Thursday May 15
	Cycling 10:00 [2] 3 km (3:20 / km)

	Trip to the sjukgymnast. She made me do some cycling before trying to damage my hamstrings beyond repair. Then she stuck loads of needles in me and left me to suffer for half an hour....
	Cycling 20:00 [0] 6 km (3:20 / km)

	School and back. Exam today. Was ok.
	Trail/terrain running 1:22:00 [3] 18.5 km (4:26 / km)
	ahr:142 max:158 shoes: Asics terrain shoes
	Ran to club house (1.5km), then ran the 4km loop (Lidingöstaffet), then I ran the 10km loop (last 10km LL), then finished off with 3km loop (Lilla Lidingöloppet). Could still feel the needles from this morning, but that didn't slow me at all until the last 3km which was a little bit sore. Feel fine after though.
Wednesday May 14
	Note

	Surveying my garden
	Cycling warm up/down 20:00 [2] 6 km (3:20 / km)

	Before and after....
	Strength and conditioning 20:00 [1]

	Core, back, hamstrings, calves
	Trail/terrain running warm up/down 28:00 [3] 5 km (5:36 / km)
	shoes: Blue Saucony Triumphs
	Jogging before and after and to underground station after after. Some strides in the warm up.
	Orienteering race 10:42 [5]*** 3.12 km (3:26 / km)
	ahr:169 max:182 spiked:22/22c shoes: Yellow Saucony
	Stockholm City Cup Round 1 in Humlegården. Humlegården is pretty small... 1:2000 map and we covered every inch twice in 10 minutes. It's also basically flat. There is one hill which is 16m higher than the lowest point on the map. It is also 90% grass, and most of the rest is building. Was very much a park-o, at full intensity. It was actually quite difficult to make mistakes, more of a problem (for me at least) was sliding on the wet grass in my racing flats - poor choice. Also there were often quite a few people in the way - 300 people on my course starting at 15 or 30 second intervals... I felt ok on the warm up, a little tired and calf was a little sore after working it hard this morning. Ran well, didn't miss anything really, just slid up and down some slopes, maybe i ran the wrong side of a tree somewhere as well but hey. Finished second, 4 seconds after Anders Skarholt, with 2 more guys in the 6 seconds after me. Think he won 1000kr. Expensive 4 seconds - bugger. Next week is Gröna Lund Tivoli which should be fun. Calf tight afterwards, but better with joggage. Declared distance was 2.81, but running round a few buildings etc makes this one of the fastest o mins/km ever?

	C • not bad! 3
Tuesday May 13
	Trail/terrain running warm up/down 30:00 [2] 4.5 km (6:40 / km)
	ahr:125 shoes: Asics terrain shoes
	Jogging to Grönsta and back and bit extra
	Trail/terrain running intervals 35:16 [4] 8.8 km (4:00 / km)
	ahr:157 max:174 shoes: Asics terrain shoes
	Foxdals round last 10k of LL. Jogged first and last, and ran 8 times 1km with 1 minute recovery at a good tempo pace but not really pushing. Running with Jaffa, Matte and Erik. Felt calf a little bit so won't run again today, will do some biking and stretching. 1kms between 3.19 and 3.44 depending on how hilly it was. Some of them are quite hilly. Little bit of jogging between each one as well. Then did some stretching in the morning sun. Nice. Quite a hard 'level 4' training
	Cycling 30:00 [0] 8.5 km (3:32 / km)

	To school and back via library and Kansliet
Monday May 12
	Cycling 25:00 [2] 7 km (3:34 / km)

	Cycling back from bbq. Windy and a bit chilly - like cycling uphill through cold treacle. Legs screwed from weekend too

	C • must have been a good bbq i... 1
Sunday May 11
	Note

	Turns out the guy who spanked me yesterday has a half marathon time under 64 and is the best Swede ever on Lidingoloppet 30km...

	C • Mustafa Mohammed? 9
	Cycling 23:00 [2] 6.5 km (3:32 / km)

	Cycling to club bbq
	Trail/terrain running warm up/down 31:30 [3] 5.5 km (5:44 / km)
	shoes: Integrators

	Orienteering race 32:23 [5]*** 6 km (5:24 / km)
	ahr:172 max:180 spiked:12/17c
	Roslagshelg middle distance. Pretty nice terrain about an hour north of Stockholm. Legs screwed from yesterday, nice blood blister under toe. Decided to try and push as hard as possible. Another scorcher of a day. Felt ok on the warm up, and legs felt good for about 10 minutes. Then it was a bit of a struggle. Didn't help that I was throwing away seconds all over the place. One 30+ second mistake, but at least 5 other places I lost 5-15 seconds. Not good enough, even at the end of 2 hard training weeks. Finished 2 minutes behind Fredrik Lowengren dammit. At least I beat all the other boys in the club. Results here http://www.svenskidrott.se/Downloads/44101/docs/st...
Saturday May 10
	Cycling 1:00:00 [2] 18 km (3:20 / km)

	Cycling to race and back
	Trail/terrain running warm up/down 30:00 [3] 6 km (5:00 / km)
	ahr:133 max:170 shoes: Blue Saucony Triumphs
	Long warm up round some of the course, with extended strides. Tried to warm down properly, but stomach was properly screwed. Could only manage 5 minutes, then had to sit in Portaloo for 10 minutes.... Something a bit funny going on with my stomach right now, thats 3 times in a month that I've had problems....
	Trail/terrain running race 42:24 [5] 12 km (3:32 / km) vdot: 60.8
	ahr:176 max:183 shoes: Blue Saucony Triumphs
	SpringCross - cross country race round Djurgarden, a nice park north of Stockholm City Centre. Weather was beautiful, upside of 25 degrees in the heat of the day. Quite a big race - 2000 people running in the various categories. I ran the 12km and came 3rd, which sounds ok until you realise how I ran the race. I decided that there weren't going to be any 'good' runners, so I decided to run at the front from the start, with whoever was leading. Unfortunately for me, the guy at the front started fast. Really fast. My goal was to run 3.30 mins/km on average, with a target of 42mins. We ran the first (hilly) km in 3.05. Hmmm. Oh well. Second km was 3.23 (although I'm not convinced by the actual distances accuracy wise). Went through 3km in 9.46 and 4km in 12.59. Ouch. Then I realised he was a bit too fast for me and I died. The planned even split went out of the window - 20.21 for the first 6km lap, 22.03 for the second lap. I ran in 2nd place until about 4km, when a guy who started more sensibly came past, and I had nothing to give. Then it was just a case of hanging on. That is possibly the most painful way to run a race - 4km at maximum, then 8km in lactic agony. Kept in front of everybody else. Splits here (some estimated - missed a couple of markers) 3.05 3.23 3.18 3.13 3.50 3.31 3.27 3.44 3.39 3.26 4.02 3.42 Stomach felt a bit dodgy last few km, but calf held up great. Result list here News article here Race course here (two laps of)
	Note

	After the race, cycled over to Lidingo Ultra 50km, spent 3 hours taking down arena in blazing heat - absolutely screwed now. Dehyrdated, legs tired, knackered.

Next Up

1w, 3d: EOC 2008 Y
4w, 2d: Jukola 2008 Y
8w, 0d: WOC 2008 Y
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