Training Log Archive: marieIn the 31 days ending May 31, 2010:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||
Monday May 31, 2010 #
bike 48:31 [2] 20.51 km (2:22 / km) +32m 2:21 / km
Morning ride down along the water
bike 40:25 [1] 15.92 km (2:32 / km) +32m 2:31 / km
To our favorite rocky beach > fika > and back
Spent most of the day in the driveway. I helped & learned while Mike gave Heidi (the bus) a tune up. Washed and vacuumed cars. Just hung out.
Spent most of the day in the driveway. I helped & learned while Mike gave Heidi (the bus) a tune up. Washed and vacuumed cars. Just hung out.
trail run 39:33 [2] 7.41 km (5:20 / km) +41m 5:12 / km
Nice evening run in the woods
Note
Left knee hurts occasionally. During parts of the bike rides for example. Think it might be from when I fell off my bike when I was home in Sweden last summer. I hit that knee hard in the asphalt and it's been funky ever since. Sometimes numb.
Sunday May 30, 2010 #
Event: WCOC Osbornedale State Park
run 10:00 [1]
warm up
orienteering 35:10 [4] *** 3.9 km (9:01 / km) +97m 8:01 / km
spiked:9/14c
Prologue. Did alright. Ran in my inov8 212's for the first time and they were great! Should have rounded the marsh to 6. Should have gone closer to the stonewall to 9, went very high. My head was getting tired for 12 & 13. Ran through ferns at some point and the fresh smell reminded me of o-ringen.. aah, I wish!
FR 4.567km
FR 4.567km
run 10:00 [1]
warm up
orienteering 38:22 [3] *** 3.9 km (9:50 / km) +130m 8:26 / km
16c
Reversed chase start. Started out well.. to 1st & 2nd. Then I got tricked and tangled in the green IMPASSABLE to 3. Ran into it thinking it wouldn't be too bad to pass on the thinnest strip. Huge thorny bushes, climbed and got stuck. Was very close to tears. Got it together and fought my way back out, found a less bushy way and made it out to the trail. All ripped up. Kind of lost my motivation and all open field running in the sun made me really tired. Felt slow and walked some parts in the end. Didn't feel like sprinting for the finish even though there was a lot of cheering going on =) But as Boris was blocking Joe, I had to speed it up and punch the finish before him!
FR 4.637km
Exhausted, beer-o after this would have been tough.
FR 4.637km
Exhausted, beer-o after this would have been tough.
Thursday May 27, 2010 #
bike 10:00 [1]
to & from the gym
pilates 50:00 [2]
trail run 51:00 [2] 8.51 km (6:00 / km) +43m 5:51 / km
at West Rock with Mike & Boris. Nice running conditions, easy pace, fun conversations. Forgot to start my watch after stopping to look at a turtle.
Tuesday May 25, 2010 #
bike 10:00 [1]
to & from the gym
pilates 50:00 [2]
trail run 35:33 [2] 6.15 km (5:47 / km) +51m 5:33 / km
With Mike around Maltby lakes. Beautiful evening. Although I think running would have been more pleasant a little later when it had cooled off. What is it with humidity that makes it harder to breathe?
Monday May 24, 2010 #
bike 5:00 [1]
to the gym, slowly walked back together with Katy
zumba 1:00:00 [3]
Saturday May 22, 2010 #
Event: Göteborgsvarvet
run 1:34:41 [4] 21.1 km (4:29 / km) +115m 4:22 / km
Tough in the heat. I started out ok but had less and less to give. I felt that feeling of being cold but really hot already after 5km. Around 10km I got "håll". Usually I pass most of the water stations and I don't drink anything during the race, this time I think I stopped at most of them (11) to take a cup of water and pour it over my head. While I had a goal of doing a personal best and get under 90min, it was disappointing looking at my watch to see that I couldn't keep my pace. Negative thoughts :-( Couldn't appreciate the party atmosphere that this race has. Felt great when the sun went behind the clouds for a little while and of course when I had some friends cheering for me along the way.
A lot of people were having trouble and closer to the end people were collapsing left and right. Not a fun sight. I heard that the heat added about 3min to the elite people's times, so I guess I shouldn't be too dissatisfied with +5min. The male winner set a course record today though. The top ten male were all from warmer countries like Kenya and the female winner was from Etiopia (she wore a hat to the price ceremony!). Also people that have run this race for 15years said this was the absolute worst(toughest) one.
A lot of people were having trouble and closer to the end people were collapsing left and right. Not a fun sight. I heard that the heat added about 3min to the elite people's times, so I guess I shouldn't be too dissatisfied with +5min. The male winner set a course record today though. The top ten male were all from warmer countries like Kenya and the female winner was from Etiopia (she wore a hat to the price ceremony!). Also people that have run this race for 15years said this was the absolute worst(toughest) one.
Friday May 21, 2010 #
run 23:34 [2] 5.27 km (4:28 / km) +10m 4:26 / km
Jogging around Kärra ♥. Thunder clouds inland, warm & stuffy air.
run 2:20 [2] 0.39 km (6:00 / km)
3 x 80m starting slow, gradually faster with good form
Then some stretching on the cliffs, a couple of dips in the sea & fika
Then some stretching on the cliffs, a couple of dips in the sea & fika
Note
My left leg is still not all ok, hamstring/glute tight & knee funky.
C • 1.34 5
Thursday May 20, 2010 #
run 27:57 [1] 4.71 km (5:56 / km) +12m 5:51 / km
Jogging with mom on this warm evening, did a few turning-around-to-meet-her while she was walking/jogging
Went to pick up my bib in Göteborg earlier today, took my time through the exhibition hall, bought some good stuff, the atmosphere really got me pumped for the race = )
Then walked around Göteborg - love this city!
Went to pick up my bib in Göteborg earlier today, took my time through the exhibition hall, bought some good stuff, the atmosphere really got me pumped for the race = )
Then walked around Göteborg - love this city!
Wednesday May 19, 2010 #
run 20:55 [2] 5.09 km (4:07 / km) +10m 4:04 / km
Warm and sunny, I can tell that people have been waiting for this weather (it has been a slow spring here), lots of people out and about doing all sorts of activities. I love the sea and am so inspired running along it!
run 49 0.22 km (3:39 / km)
Did a 40s interval and ran into some friends so I stopped to talk to them
run 8:20 1.87 km (4:27 / km)
Re-started my set of 5 x 40s with 1min jogging/walking rest
run 24:40 [2] 5.39 km (4:34 / km) +31m 4:27 / km
Ran back on the beach and over this cute hill. Met up with Cecilia at kallbadhuset, 11°C in the water, even went for a little swim!
Tuesday May 18, 2010 #
Note
(rest day)
Relaxed after an afternoon in the spa with mom & Linda
Monday May 17, 2010 #
run 18:55 [2] 4.13 km (4:35 / km)
warm up
run 2:33 [2] 0.54 km (4:42 / km) +10m 4:18 / km
3 x 100m starting slow, gradually faster with good form
run 22:00 4.88 km (4:31 / km) +6m 4:29 / km
8 x 1.45 with 1min walking rest
run 18:01 [2] 3.83 km (4:42 / km) +19m 4:36 / km
cool down
Note
Great to be home! Mom's Birthday today, many relatives stopped by = )
Saturday May 15, 2010 #
run 13:36 [2] 3.06 km (4:27 / km) +10m 4:22 / km
Warm up. I'm impressed of how many people that are out running at 6.30 am on a Saturday. Beautiful morning! Warm out. Saw a raccoon.
run 4:26 [2] 0.73 km (6:04 / km) +1m 6:01 / km
5 x 100m starting slow gradually faster, good form
run 35:06 8.01 km (4:23 / km) +13m 4:21 / km
5km where I tried out my km-pace. Cool down jog back home.
Afternoon flight to Sweden!! = )
Afternoon flight to Sweden!! = )
Friday May 14, 2010 #
Note
(rest day)
Thursday May 13, 2010 #
bike 10:00 [1]
to & from the gym
pilates 50:00 [2]
trail run 26:27 [2] 5.02 km (5:16 / km) +31m 5:07 / km
Warm up, started out together with Becky & Boris
trail run 10:36 1.47 km (7:11 / km) +18m 6:47 / km
löpskolning and 5 x 25s sprints up a weak incline
trail run 16:55 [2] 3.5 km (4:50 / km) +23m 4:41 / km
cool down jog, then met up with B & B again for some stretching by the lake
Wednesday May 12, 2010 #
run 34:57 [2] 7.59 km (4:36 / km) +21m 4:32 / km
Around town
strength 10:00 [1]
various exercises
Tuesday May 11, 2010 #
bike 10:00 [1]
to & from the gym
pilates 50:00 [2]
run 23:40 [2] 4.52 km (5:14 / km) +11m 5:11 / km
Warm up around some of the East Rock trails with Siobhan, then a few laps around the track where Boris also joined us
run 2:17 [3] 0.59 km (3:54 / km)
3 x 80 m starting slow gradually faster
Pretty nice track, lots of people, great view of East Rock
Pretty nice track, lots of people, great view of East Rock
run 13:30 3.32 km (4:04 / km)
2 x (5 x 200 m) 45s jogging rest, 90s set-rest
run 16:22 [2] 2.78 km (5:53 / km) +22m 5:40 / km
cool down jog
Monday May 10, 2010 #
walk 25:00 [1]
to & from the gym
zumba 1:00:00 [3]
Sunday May 9, 2010 #
trail run 15:00 [2] ***
warm up to start
orienteering 1:15:49 [4] *** 7.9 km (9:36 / km) +275m 8:10 / km
spiked:8/17c
Fun and challenging course, thanks Joe! Nice terrain, perfect weather for running.
1 Trail to the left, over the hill, slowed down and read features
2 Bad route, very zig-zagy, should have gone straight
3 Went straight, but didn't pick an AP and ended up running around, seeing the stone wall, went back to locate the pond. When I finally found the control Cristina was there.
4 Rounded the marsh, easy to read contours
5 Felt chased, speeded it up, to the left of the line, seemed to be focusing better under pressure
6 Same to this control, rounded to the left, passed the grill/smoke stack(?)
7 Trail to the left (figured I would be able to look at the next leg), not so good, passed my junction had to turn around, no problem finding the control from the trail though. Saw Cristina again but lost her on the long leg.
8 Went right on the trail just to pass the thickest green, then straight, passed the yellow trail, followed the stonewall, was going well BUT then didn't pay attention to my compass and started climbing the hill to my left(!) Took a while before I discovered. Down to the trail, up the hill, into the reentrant, passed #16, passed big trail. THEN mistake number 2 on this leg, I had planned to take the small trail, but it was really slow AND I didn't get off it in time, through green, passed the pond(!). No problem once I got to the big trail, navigating to the control.
9 Straight, followed the trail to the junction, compass
10 Straight, beared too much right, wrong side of the streams, corrected
11 To the right of the line, used the nice big boulders as AP
12 Trail until bend after small boulder, compass to big trail, even if I was right I hesitated and ran to the left to see the junction, back down, compass along the green, got the control nicely
13 Went to the left of the line, down the reentrant, plan was to follow the marsh, but then I hesitated went up by the trail-turn with a boulder, over the hill.
14 Beared too much right, rounded the long cliff and then up
15 To the right of the line, not sharp
16 To the right of the line, ok
17 To the right of the line, up reentrant, trail
Hmm, me looking at the map during the race and after are two different things. While racing, it's kind of blurry, sometimes I have a hard time figuring out exactly how I got to the control.. Afterwards I see much clearer, can simplify, find good routes. Think I should give myself more time, even standing still if that's what it takes, to look at the map, chose how to go. I should also focus on picking APs, something that I can run really fast against and only paying attention to my compass and a few feautures along the way.
1 Trail to the left, over the hill, slowed down and read features
2 Bad route, very zig-zagy, should have gone straight
3 Went straight, but didn't pick an AP and ended up running around, seeing the stone wall, went back to locate the pond. When I finally found the control Cristina was there.
4 Rounded the marsh, easy to read contours
5 Felt chased, speeded it up, to the left of the line, seemed to be focusing better under pressure
6 Same to this control, rounded to the left, passed the grill/smoke stack(?)
7 Trail to the left (figured I would be able to look at the next leg), not so good, passed my junction had to turn around, no problem finding the control from the trail though. Saw Cristina again but lost her on the long leg.
8 Went right on the trail just to pass the thickest green, then straight, passed the yellow trail, followed the stonewall, was going well BUT then didn't pay attention to my compass and started climbing the hill to my left(!) Took a while before I discovered. Down to the trail, up the hill, into the reentrant, passed #16, passed big trail. THEN mistake number 2 on this leg, I had planned to take the small trail, but it was really slow AND I didn't get off it in time, through green, passed the pond(!). No problem once I got to the big trail, navigating to the control.
9 Straight, followed the trail to the junction, compass
10 Straight, beared too much right, wrong side of the streams, corrected
11 To the right of the line, used the nice big boulders as AP
12 Trail until bend after small boulder, compass to big trail, even if I was right I hesitated and ran to the left to see the junction, back down, compass along the green, got the control nicely
13 Went to the left of the line, down the reentrant, plan was to follow the marsh, but then I hesitated went up by the trail-turn with a boulder, over the hill.
14 Beared too much right, rounded the long cliff and then up
15 To the right of the line, not sharp
16 To the right of the line, ok
17 To the right of the line, up reentrant, trail
Hmm, me looking at the map during the race and after are two different things. While racing, it's kind of blurry, sometimes I have a hard time figuring out exactly how I got to the control.. Afterwards I see much clearer, can simplify, find good routes. Think I should give myself more time, even standing still if that's what it takes, to look at the map, chose how to go. I should also focus on picking APs, something that I can run really fast against and only paying attention to my compass and a few feautures along the way.
run 10:00 [1]
cool down jog with Becky
orienteering (/trail run) 20:00 [3] ***
control pick up
Note
I agree on what was said this weekend: WCOC is a great, great club to be a member of! Everyone is so awesome. What a great event. Thank you! Very professional, really nice finish/start setup/areas, world class orienteering. Everyone involved should be proud!!
Saturday May 8, 2010 #
Event: WCOC / US Team A-Meet/WRE
orienteering 45:06 [3] *** 4.4 km (10:15 / km) +120m 9:01 / km
13c
Pre-run of Red Y. Early out in the woods, before the rain & thunder. Ansonia as beautiful as usual, Peter's course as fun & great as usual! Messed up 2 and 5. Hesitation slowed me down on a few.
FR 5.25 km
Got back and helped out in childcare. Three cute girls: one-hand-cart-wheeling Bryn, talkative Samantha & quiet Eliza. I have been tempted to explore the playground and now I had an excuse :-) Lyn and I also got a lesson in chinese jump rope.
FR 5.25 km
Got back and helped out in childcare. Three cute girls: one-hand-cart-wheeling Bryn, talkative Samantha & quiet Eliza. I have been tempted to explore the playground and now I had an excuse :-) Lyn and I also got a lesson in chinese jump rope.
Note
I get a kick from what child care is called in Danish o-invitations: børneparkering = child parking
Thursday May 6, 2010 #
trail run 1:41:16 [2] 18.31 km (5:32 / km)
Nice day. West Rock had turned so green since last time I was there. Ran with Boris, company really makes the long runs more fun.
Knee doesn't hurt during run, dull pain after, still icing. All day today I was feeling my hamstring/butt though, not sure if I pulled something yesterday. Felt it during the whole run but pain wasn't getting worse, just felt like I had to work a little bit harder.
Knee doesn't hurt during run, dull pain after, still icing. All day today I was feeling my hamstring/butt though, not sure if I pulled something yesterday. Felt it during the whole run but pain wasn't getting worse, just felt like I had to work a little bit harder.
Wednesday May 5, 2010 #
trail run 47:21 [2] 9.44 km (5:01 / km) +96m 4:47 / km
Started out together with Mike. Saw a black squirrel. Met Jesse on his brand new mtb.
run 17:07 [2] 2.5 km (6:50 / km) +11m 6:41 / km
Löpskolning on a light inclined road then a lap around the fields as cool down.
Tuesday May 4, 2010 #
bike 10:00 [1]
to & from the gym
pilates 50:00 [2]
walking in to the gym I was walking behind a slow man with a cane, later I heard he was 96 years old (!)
Rosalee put on a great tough session as usual. Knee feels ok, just slight discomfort.
Rosalee put on a great tough session as usual. Knee feels ok, just slight discomfort.
run 19:02 [2] 4.16 km (4:35 / km) +3m 4:34 / km
warm up
run 3:17 [2] 0.78 km (4:12 / km)
3 x 100m starting slow gradually running faster
run 18:19 3.62 km (5:04 / km)
8 x 400m with 1 min standing rest in between
It was really windy, I switched direction for the last 3 to get some wind protection from the bleachers. Also I've heard about people doing a lot of track running getting problems with hips etc so it's good to switch direction to even it out(?). Well, when I was done and ready to cool down it seemed like the wind had calmed down, guess it came with the thunderstorm.
It was really windy, I switched direction for the last 3 to get some wind protection from the bleachers. Also I've heard about people doing a lot of track running getting problems with hips etc so it's good to switch direction to even it out(?). Well, when I was done and ready to cool down it seemed like the wind had calmed down, guess it came with the thunderstorm.
run 20:26 [2] 4.06 km (5:02 / km) +6m 5:00 / km
cool down
Sunday May 2, 2010 #
orienteering 1:26:36 [4] *** 7.5 km (11:33 / km) +330m 9:28 / km
spiked:13/22c
Another very hot day. No matter how much I hydrate, the heat just kills my energy. Nasty blisters on my heels and toes. Tough uphill start, made me think I wasn't gonna make the whole course. Jogging up the road to 2nd, I met a man coming down and he said something.. I thought maybe you can't get through a fence or something up there so I said: what did you say? and he repeated: you look strong going uphill :-) Thanks!
Did good on 1, 5, 6, 7 was a bit off in the ring looking for 8, punched at the same time as Carl U and while I was tired I figured I could follow and get some speed. 9 was tricky and there were many people running around in circles. 10-13 it was Carl U, a DVOA guy & I. Turning the map I got surprised by the looong leg to 14 (should have looked ahead). Didn't take my time to look for a good runable route choice, just went back around the hill and straight, through the rocks, through the green, what was I thinking!!??
Happy I made it through the course. Beautiful terrain!! A lot of times I just felt aah and wow.
But as so many times before in my orienteering career I end up very disappointed with myself, frustrated that I didn't do better. I'm usually so pumped before a race, I know I can do better. What will it take for me to succeed? I mean I know what I need to do.. but once I'm out there and once the competing/racing devil is there I have a hard time remembering those things. I need to take my time and read the map, look further for better route choices. Stop taking chances, stop just running fast and end up not knowing where I am.
No problems with the knee, iced after the race again. Left hamstring a bit sore, I keep stretching it.
FR 9.833 km
Went back to Camp Buckner for another icecold shower, which acctually felt pretty good, cooling off. Hung out. Didn't want this weekend to end.
Did good on 1, 5, 6, 7 was a bit off in the ring looking for 8, punched at the same time as Carl U and while I was tired I figured I could follow and get some speed. 9 was tricky and there were many people running around in circles. 10-13 it was Carl U, a DVOA guy & I. Turning the map I got surprised by the looong leg to 14 (should have looked ahead). Didn't take my time to look for a good runable route choice, just went back around the hill and straight, through the rocks, through the green, what was I thinking!!??
Happy I made it through the course. Beautiful terrain!! A lot of times I just felt aah and wow.
But as so many times before in my orienteering career I end up very disappointed with myself, frustrated that I didn't do better. I'm usually so pumped before a race, I know I can do better. What will it take for me to succeed? I mean I know what I need to do.. but once I'm out there and once the competing/racing devil is there I have a hard time remembering those things. I need to take my time and read the map, look further for better route choices. Stop taking chances, stop just running fast and end up not knowing where I am.
No problems with the knee, iced after the race again. Left hamstring a bit sore, I keep stretching it.
FR 9.833 km
Went back to Camp Buckner for another icecold shower, which acctually felt pretty good, cooling off. Hung out. Didn't want this weekend to end.
Saturday May 1, 2010 #
Event: USMA West Point A-Meet 2010
orienteering 51:03 [4] *** 4.3 km (11:52 / km) +170m 9:55 / km
spiked:4/12c
Alright, ready to try running on my knee again.. excited to be at West Point, cool place. I was pretty nervous before start, did a big mistake on the 1st control, bad start and I couldn't get rid of the thoughts about it. Really hot day, the heat takes the energy out of me and makes me dumb.
Very well organised event. Nice area to hang out.
Had no problems with my knee, iced it after the race.
FR 5.813 km
Forgot to hit lap at the 1st control, distratcted by my bom. But not hitting lap at all for the sprint and long it still seemed to be able to sync with the control splits, good.
Very well organised event. Nice area to hang out.
Had no problems with my knee, iced it after the race.
FR 5.813 km
Forgot to hit lap at the 1st control, distratcted by my bom. But not hitting lap at all for the sprint and long it still seemed to be able to sync with the control splits, good.
orienteering 19:35 [4] *** 2.8 km (7:00 / km) +88m 6:03 / km
spiked:14/18c
Fun sprint course around Camp Buckner. But I was sooo tired.
FR 3.46 km
After a refreshing shower we headed to Montgomery and Mike's good friend Joe's parents house, cause Joe was home for the weekend. Stopped at a ghetto McDonalds for icecream and killed some time at Orange County Choppers.
An evening with lots of laughs and delicious food. We found out that Joe Sr's grandma was Swedish, he pulled out a folder of documents and I got to translate old immigration papers in Swedish :-)
Never got to listen to Pelle Forsberg (speaker at tiomila) but I followed the online results and was happy to see that Löftan's guys finished 110/359 which is their best result ever and they were also best club from our district, Halland.
FR 3.46 km
After a refreshing shower we headed to Montgomery and Mike's good friend Joe's parents house, cause Joe was home for the weekend. Stopped at a ghetto McDonalds for icecream and killed some time at Orange County Choppers.
An evening with lots of laughs and delicious food. We found out that Joe Sr's grandma was Swedish, he pulled out a folder of documents and I got to translate old immigration papers in Swedish :-)
Never got to listen to Pelle Forsberg (speaker at tiomila) but I followed the online results and was happy to see that Löftan's guys finished 110/359 which is their best result ever and they were also best club from our district, Halland.