Training Log Archive: Kat

An easy run in Forest park with Kseniya. I felt pretty good and the time passed quickly because we were chatting the whole time.

Time for an easy couple of weeks - one in New York and one in the Dominican Republic. I'll train if I feel like it, but I'm not expecting to do all that much.

Boris and I took public transportation to get to the middle of nowhere near Stockholm and orienteer on a map called Nacka. This was lovely terrain, with lots of technical detail and some steep hills (5m contours!). We took turns leading and talking about the navigation and in general we did quite well. Awesome fun. (NOTE: 12.9 km is actual distance covered, not straight-line, although probably close to it.)

C • Nacka 1

C • I sent you email 1

Ran over to the track with Boris (15:28), then did some running drills, a few strides, and a 200-meter rep (48") to get a feel for the interval pace. The interval session was 3x1km (hoping for 4 minutes) with 200m rest, followed by 1x400m and 3x200m. Then I jogged home with Boris, taking a slightly longer route up the nearby hill. (20:30).

Splits by 200s were:

First 1km: 45.25, 45.82, 47.56, 47.70, 48.22
(Rest: walk 100m, jog 100m in 1:38)
Second 1km: 48.38, 48.07, 47.74, 47.52, 47.32
(Rest: walk 100m, jog 100m in 1:45)
3rd 1km: 48.23, 47.40, 48.58, 49.24, 46.35)
(Rest: walk 100m, jog 100m in 1:38)
400m: 47.72, 48.59
(Rest: jog/walk 200m in 1:22)
200s:
43.12 (Rest: jog 200 in 1:18)
45.27 (Rest: jog 150 in 0:59)
41.18

I was quite pleased with this. I started off a bit too quickly because I was out of practice running track intervals, but the second two were good and all of them were under 4 minutes, which was the goal. Plus, I got my HR up to 179!!! Yippee!

Circuits with Boris after the run, in our living room. We did exactly the same exercises as the usual Thursday circuits, so it was quite organized actually.

Run to backbana with Boris (18:46, going the quick route).
One loop of the backbana, doing the hills fast and taking it (relatively) easy on the downhills and flats.
Then back home with Boris (23:49, going the long way).

Splits for the hills were:
(1) 1:21
(2) 1:14 (steep hill)
(3) 0:46 (short hill after open area)
(4) 0:38
(5) 0:35 (short hill at end of loop)
(6) 0:21 (short sloping hill up to water tower)
17:20 for first part of backbana
(7) 1:01 (uphill part only of the blue line)
(8) 0:35 (same as (4) )
(9) 0:57 (trail was indistinct here - went off the line to the right)
(10) 1:18 (same steep hill as (2) )
(11) 1:55 (rocky hill without distinct path, had to walk about half of it)
(12) 1:31 (final steep hill and I managed to run all the way!!!)
35:28 for the entire backbana

Doing intervals instead of a continuous run on the backbana certainly felt easier both psychologically and in terms of HR, but my legs were just as dead at the end and I could run up the hills more smoothly and quickly.

The sun did not come up today, because it rained last night and the clouds are still hovering over Uppsala. Bah.

Running to/from Nåsten with Boris.

Long training on Nåsten with Boris. We took turns leading, changing at each control. Very fun and great training. I felt good after my several days of rest. :)

Gympa with Boris and two hundred Swedes. The place was absolutely packed! (I meant to do this yesterday, but there was no gympa then.)

Morning training on Ekdalen with Boris and Ulrik, 17 controls. We ran together, with me navigating most of the time and the other two following. The terrain is fantastic in some parts, but the map is about 15 years old, which meant we had to adjust to things such as a new (unmapped) road, felled areas, and contour lines being very simplified. The marshes were incredible today - I could see right through the ice as if it was glass, so it felt as if I were walking on water!

My back still feels stiff, but it was fine when running, so I think I can train now as long as I am careful not put too much stress on it.