Training Log Archive: marieIn the 31 days ending Oct 31, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||
| 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 | Tu | We | ||||||||||||||||||||||||||||||||||||||||
Wednesday Oct 31, 2012 #
orienteering (night) 46:09 [2] 6.11 km (7:33 / km) +87m 7:03 / km
14c
Picking up half of the controls from last night.
I'm okay with running in the woods at night if it's an event or training with other people.. but not alone, today I was afraid of the dark.
I'm okay with running in the woods at night if it's an event or training with other people.. but not alone, today I was afraid of the dark.
Tuesday Oct 30, 2012 #
trail run 14:38 [1] 2.56 km (5:43 / km) +11m 5:36 / km
warm up, to the start, back to the club house to take off jacket & gloves.. brrr, chilly. clear skies & full moon.
orienteering (night) 53:38 [3] 4.7 km (11:25 / km) +152m 9:49 / km
13c
Ookay, it's been a while since I ran night-o.. The tactic of running fast and expect to see it when you're close didn't exactly work. Lost about 3min that way looking for #2 and 2min at #10.
When I punched #2 there was a man who just broke his headlamp so I stopped to ask if he wanted me to guide him back (that's why it looks like I had a bom to #3).
I had a really bad direction leaving #10 (pattern: same thing happen on control 7-8 Sunday) as a result I went over a cut down area + a stream and ended up running much further than needed.
#12 was a combination of bad route choice and having trouble finding the control once I was close.
That being said I'm pretty satisfied with how I executed control 3-9, there I had a good flow & focus.
Toe did ok, in softer shoes and not sensing that much while too cold from the icy water everywhere.
FR 6.745km
winsplits
When I punched #2 there was a man who just broke his headlamp so I stopped to ask if he wanted me to guide him back (that's why it looks like I had a bom to #3).
I had a really bad direction leaving #10 (pattern: same thing happen on control 7-8 Sunday) as a result I went over a cut down area + a stream and ended up running much further than needed.
#12 was a combination of bad route choice and having trouble finding the control once I was close.
That being said I'm pretty satisfied with how I executed control 3-9, there I had a good flow & focus.
Toe did ok, in softer shoes and not sensing that much while too cold from the icy water everywhere.
FR 6.745km
winsplits
Monday Oct 29, 2012 #
boxing 1:00:00 [3]
Ouch! My left big toe started hurting badly last night, must have been from the o-shoes. I expect that the nail will come off.
Felt silly to skip training because of pain in such a small body part so still went to box class.
Felt silly to skip training because of pain in such a small body part so still went to box class.
Sunday Oct 28, 2012 #
run 11:26 [1] 1.85 km (6:11 / km) +4m 6:07 / km
warm up
orienteering 41:13 [3] 5.4 km (7:38 / km) +104m 6:58 / km
13c
Smålandskavlen, D21, 3rd leg
winsplits, 3rd leg
winsplits, forking: 211E
Great weekend! Elin & I stayed at Toftastrand hotel outside Växjö. We decided to treat ourselves to some luxury - really nice dinner Saturday, then breakfast buffet Sunday with freshly baked bread from their own bakery + watching the sun rise over the foggy lake.
Poor Frida had a few bad controls during the night leg, especially one where she kept coming back to the men's radio control with crew.. cursing louder each time. She's still our hero for heading out in the cold, cold night.
In the morning Jossan had a solid 2nd leg and handed the map to me with the words "take it easy in the ring".
I started out hesitant, didn't decide right away to take the trail to 1 and then stopped a bit early for both 1 & 2.
3, 4, 5 & 6 felt good. The way to 7 also went well but then I pulled too much left going in for it and had to spend some time relocating. Maybe as a result I was stressed going to 8 and didn't check my direction, punched a control, checked the code and realized it wasn't mine, relocated. The rest of the course went well. Considering I didn't really see any other girls during my race I'm happy I was able to keep such a high pace.
Elin did a great job and brought our team into a 22nd place.
FR 6.505km
winsplits, 3rd leg
winsplits, forking: 211E
Great weekend! Elin & I stayed at Toftastrand hotel outside Växjö. We decided to treat ourselves to some luxury - really nice dinner Saturday, then breakfast buffet Sunday with freshly baked bread from their own bakery + watching the sun rise over the foggy lake.
Poor Frida had a few bad controls during the night leg, especially one where she kept coming back to the men's radio control with crew.. cursing louder each time. She's still our hero for heading out in the cold, cold night.
In the morning Jossan had a solid 2nd leg and handed the map to me with the words "take it easy in the ring".
I started out hesitant, didn't decide right away to take the trail to 1 and then stopped a bit early for both 1 & 2.
3, 4, 5 & 6 felt good. The way to 7 also went well but then I pulled too much left going in for it and had to spend some time relocating. Maybe as a result I was stressed going to 8 and didn't check my direction, punched a control, checked the code and realized it wasn't mine, relocated. The rest of the course went well. Considering I didn't really see any other girls during my race I'm happy I was able to keep such a high pace.
Elin did a great job and brought our team into a 22nd place.
FR 6.505km
run 8:30 [1] 1.66 km (5:07 / km)
cool down
Note
Saturday Oct 27, 2012 #
Event: Smålandskavlen
run 29:33 [1] 5.64 km (5:14 / km) +69m 4:56 / km
Morning jog with frosty grass glittering in the sun.
Thursday Oct 25, 2012 #
strength 40:00 [2]
Morning core class at Ringhals. Nice!
trail run 17:45 [1] 2.6 km (6:50 / km) +80m 5:55 / km
Warm up jog with our team (minus Frida) for Smålandskavlen this weekend =)
trail run 11:29 2.19 km (5:15 / km) +44m 4:46 / km
5 x 90s (30s)
I definitely work harder running with others. Elin & I were pretty even.
I definitely work harder running with others. Elin & I were pretty even.
trail run (& road) 31:12 4.76 km (6:34 / km) +40m 6:18 / km
5 x 30s (90s)
+ cool down jog, planning winter training and other fun things, yay!
+ cool down jog, planning winter training and other fun things, yay!
Wednesday Oct 24, 2012 #
yoga 1:15:00 [1]
Great class at F&S. Took care of my sore hips. My aunt Anna-Carin was also there =)
Tuesday Oct 23, 2012 #
run 1:06:06 [3] 12.44 km (5:19 / km) +273m 4:47 / km
First head lamp run of the fall. Joined IK Dran's runners. There are some fast guys, one who's getting help from a personal trainer to become a more efficient runner.. in a few months he's gone from a 45min-10km to 40min, and he's only running like twice a week, mostly on treadmill(!)
Monday Oct 22, 2012 #
boxing 1:00:00 [3]
Sunday Oct 21, 2012 #
yoga 22:00 [1]
run 33:59 [2] 6.67 km (5:06 / km) +67m 4:51 / km
Evening run. Couldn't avoid the mud and got my road running shoes really dirty. Beautiful fall colors, fog over the fields and sunset in the distance.
Note
Was signed up for GMOK middle (same place as yesterday) but decided to skip. Felt like the right decision as my eye was swollen and tearing when I woke up (got a twig in it during the race yesterday). And it gave me a day to move stuff to Stråvalla.
Saturday Oct 20, 2012 #
trail run 33:58 [2] 5.34 km (6:21 / km) +94m 5:50 / km
They didn't have much parking space for the event so I parked by my cousin Joakim's and he joined me for a jog to the arena.
orienteering 32:13 [4] 3.2 km (10:04 / km) +20m 9:46 / km
11c
IFK-kavlen, Öppen, 1st leg
11/37, 2:33 behind
Göteborgsterräng. Tough. Up & down, climbing cliffs, through marshes & streams (lots of water due to all the rain).
I started with a swim on my way to the 1st control, crossing a stream I didn't make it to the other side, jumped in shoulder deep, no joke.
AND right by the 1st control, my Garmin fell off the band, started looking for it.. stressed as everyone punched and took off, I lost sight of the leading group.. I punched the control, considered leaving the Garmin and come back later but feared it would be buried in the mud by then so dug around and looked some more - BINGO!
Put it in the pocket on my tights which were soaked and I had to spend the rest of the race running and pulling them up.
After a less successful start I slowly fought my way passed some people and ended up in a group with the Halden girl & two GMOK girls. Pretty high pace but lots of small mistakes, for example the whole group punched the wrong control before finding 6.
results
11/37, 2:33 behind
Göteborgsterräng. Tough. Up & down, climbing cliffs, through marshes & streams (lots of water due to all the rain).
I started with a swim on my way to the 1st control, crossing a stream I didn't make it to the other side, jumped in shoulder deep, no joke.
AND right by the 1st control, my Garmin fell off the band, started looking for it.. stressed as everyone punched and took off, I lost sight of the leading group.. I punched the control, considered leaving the Garmin and come back later but feared it would be buried in the mud by then so dug around and looked some more - BINGO!
Put it in the pocket on my tights which were soaked and I had to spend the rest of the race running and pulling them up.
After a less successful start I slowly fought my way passed some people and ended up in a group with the Halden girl & two GMOK girls. Pretty high pace but lots of small mistakes, for example the whole group punched the wrong control before finding 6.
results
trail run 33:31 [2] 4.86 km (6:54 / km) +70m 6:26 / km
Stayed until my team finished and then jogged back. Took a different route this time, over "Getryggen" which was very wet & slippery so I had to walk most of it. Wore a backpack (both ways) and held it the whole time to stop it from bouncing, sore shoulders as a result.
Friday Oct 19, 2012 #
trail run 15:10 [2] 2.87 km (5:18 / km) +39m 4:57 / km
Warm up on the wet and slippery Ringhals trails.
trail run 10:00 2.09 km (4:48 / km) +7m 4:43 / km
5 x 90s (30s)
trail run 26:27 4.91 km (5:23 / km) +47m 5:08 / km
5 x 30s (90s) + cool down. Ran on roads and bigger trails for these.
Thursday Oct 18, 2012 #
yoga 28:00 [1]
A bit off this week. But that's ok. Morning yoga feels good.
Wednesday Oct 17, 2012 #
run 19:16 [2] 4.02 km (4:48 / km) +16m 4:42 / km
Checkin out the surroundings of our new place. Followed by cleaning of the kitchen.
Monday Oct 15, 2012 #
boxing 1:00:00 [3]
Sunday Oct 14, 2012 #
dance 1:00:00 [3]
Dance class at Friskis & Svettis, Varberg. They had a special event, got a free class today + 3 more.
Class was pretty fun. Worked hard. There were three instructors. Some songs were F&S's version of zumba: fuego.
Class was pretty fun. Worked hard. There were three instructors. Some songs were F&S's version of zumba: fuego.
Saturday Oct 13, 2012 #
run 16:02 [1] 2.64 km (6:05 / km) +21m 5:51 / km
Warm up jog together with Jossan.
orienteering 17:25 [4] 2.83 km (6:09 / km) +80m 5:24 / km
13c
Sprint-o in Veddige. There were some longer legs with route choices otherwise just micro in/out of the controls decisions. Good speed exercise (except we used old fashion punch cards).
FR 3.566km
FR 3.566km
orienteering 8:45 [4] 1.8 km (4:52 / km) +11m 4:43 / km
12c
Should have looked at the map before doing the short course as it was very similar to the long.
FR 2.059km
FR 2.059km
run 25:35 [1] 4.16 km (6:09 / km) +72m 5:40 / km
Picking up controls.
other (swimming) 10:00 [2]
Then Löftan had booked the swimming pool. Did a few laps. Would be nice to swim more often, feels good.
Thursday Oct 11, 2012 #
run 7:20 [1] 1.54 km (4:46 / km) +1m 4:45 / km
warm up
run 1:06:09 [4] 15.7 km (4:13 / km) +53m 4:09 / km
Beautiful day and perfect conditions for running. Chilly, sunny, no wind. A race put on by Ringhals Marathon Club, about 30 participants. Start at Aranäsgården and finish at Kåsa, where we had sauna, food & awards.
Stefan and two other guys started out really strong and pretty soon I didn't see them anymore. I had an annoyingly loud breathing guy behind me for most of the race. Thought he would fade but he didn't. Another guy came up and passed me but at the water station he stopped and I didn't. At one point the loud breather came up so close that I was afraid he would step on my heels so I jumped aside and let him pass.
At the bigger road crossing, 11km, he dared to cross while me & the other guy waited for some trucks to pass. Felt like forever but the GPS track shows I stopped my watch for 10s.
As we got closer to the finish I felt that I had some more to give but I waited until the last hill and pulled away from the two. Almost caught the guy finishing third.
It was supposed to be 15km but looks like it was closer to 16km.
Surprised that I could keep such a high pace, had planned 4:20-30/km but it felt good.
Stefan and two other guys started out really strong and pretty soon I didn't see them anymore. I had an annoyingly loud breathing guy behind me for most of the race. Thought he would fade but he didn't. Another guy came up and passed me but at the water station he stopped and I didn't. At one point the loud breather came up so close that I was afraid he would step on my heels so I jumped aside and let him pass.
At the bigger road crossing, 11km, he dared to cross while me & the other guy waited for some trucks to pass. Felt like forever but the GPS track shows I stopped my watch for 10s.
As we got closer to the finish I felt that I had some more to give but I waited until the last hill and pulled away from the two. Almost caught the guy finishing third.
It was supposed to be 15km but looks like it was closer to 16km.
Surprised that I could keep such a high pace, had planned 4:20-30/km but it felt good.
run 10:00 [1] 1.93 km (5:11 / km) +3m 5:08 / km
cool down jog with Stefan, another Löftan runner, he won the race in 1:00:54
Wednesday Oct 10, 2012 #
bike 1:33:25 [2] 37.9 km (2:28 / km) +157m 2:25 / km
Really nice day and I was home early from work. Figured a bike ride would loosen up my sore hip flexors etc.
run 8:53 [2] 2.0 km (4:26 / km) +12m 4:19 / km
Then a little test run to see how the body felt. Running a 15km Ringhals race tomorrow.
yoga 15:00 [1]
Tuesday Oct 9, 2012 #
yoga 25:00 [2]
Feeling sore, better take it easy.
Note
About 25 Greenpeace activists intruded at Ringhals today, they cut a hole in the fence to the office area. And soon the police were there with 10 cars, 2 buses & a helicopter. Plus a big media presence of course. Pretty exciting.
Monday Oct 8, 2012 #
boxing 1:00:00 [3]
Went with a colleague from my department, Annika.
Sunday Oct 7, 2012 #
trail run 13:52 [1] 2.32 km (5:58 / km) +22m 5:42 / km
warm up
orienteering 36:06 [4] 3.64 km (9:55 / km) +73m 9:01 / km
14c
25mannakorten, D21
21/129, 6:20 behind
Not the beautiful terrain from the relay, lots of cut down trees and stony ground. Didn't use my compass and went 45degrees wrong to 1, then stopped early for 3 and small mistakes to 4 & 8. Had some good legs on the rest of the course so the result wasn't too bad.
map
results
FR 4.939km
21/129, 6:20 behind
Not the beautiful terrain from the relay, lots of cut down trees and stony ground. Didn't use my compass and went 45degrees wrong to 1, then stopped early for 3 and small mistakes to 4 & 8. Had some good legs on the rest of the course so the result wasn't too bad.
map
results
FR 4.939km
trail run 3:50 [1] 0.66 km (5:51 / km) +2m 5:45 / km
I had a late start, so jog to the shower & then head straight to the bus
Saturday Oct 6, 2012 #
Event: 25manna
trail run 14:16 [1] 2.57 km (5:33 / km) +18m 5:21 / km
warm up
Quite nervous (even Friday) but felt better on the ride to the race looking out the window seeing awesome Stockholm terrain. Beautiful sunny morning too.
Quite nervous (even Friday) but felt better on the ride to the race looking out the window seeing awesome Stockholm terrain. Beautiful sunny morning too.
orienteering 33:41 [5] 5.4 km (6:14 / km) +58m 5:55 / km
10c
25manna, 1st leg
47/367, 3:13 behind
Awesome! Started with a fast sprint, out and around the group, tried to get ahead of as many as possible before entering the woods.
Just going with the crowd we went straight through some shitty terrain (when there was a trail just to the left of us). Dirt road, running fast to 1. Long leg, mostly dirt road to 2.
Control 3 was a radio and my club mates told me I was about 1min behind there.
Silly run through a rough cut down area when we could have avoided it going more to the right, that's what happens running in a group of stressed people. Got my 4th one good. And the 5th was a radio with crew, they were still broadcasting which is a good sign.
Then some control picking in a tricky detailed area. A bit hesitant to 8. On my way to 9 a Halden girl passed me which turned out to be their 1st team runner. Didn't dare to keep up with her going downhill for the last control. Should have worn metal spikes for this slippery terrain. Had a spectacular fall, sliding in the mud, as I jumped over a ditch entering the arena.
It's hard to keep track of how it's going while out there, you just fight & focus. Although I did take a moment or two to look around and enjoy the surroundings, we ran through some gorgeous areas.
map
results, 1d
results, 1st leg
FR 6.131km
47/367, 3:13 behind
Awesome! Started with a fast sprint, out and around the group, tried to get ahead of as many as possible before entering the woods.
Just going with the crowd we went straight through some shitty terrain (when there was a trail just to the left of us). Dirt road, running fast to 1. Long leg, mostly dirt road to 2.
Control 3 was a radio and my club mates told me I was about 1min behind there.
Silly run through a rough cut down area when we could have avoided it going more to the right, that's what happens running in a group of stressed people. Got my 4th one good. And the 5th was a radio with crew, they were still broadcasting which is a good sign.
Then some control picking in a tricky detailed area. A bit hesitant to 8. On my way to 9 a Halden girl passed me which turned out to be their 1st team runner. Didn't dare to keep up with her going downhill for the last control. Should have worn metal spikes for this slippery terrain. Had a spectacular fall, sliding in the mud, as I jumped over a ditch entering the arena.
It's hard to keep track of how it's going while out there, you just fight & focus. Although I did take a moment or two to look around and enjoy the surroundings, we ran through some gorgeous areas.
map
results, 1d
results, 1st leg
FR 6.131km
trail run 8:46 [1] 1.51 km (5:48 / km) +12m 5:35 / km
cool down jog
Note
Our team ended up 124th after a solid team effort. We've had many DQs at 25manna in the past but this time we managed to get all the maps & controls right.
I'm impressed by the families with kids, supporters that aren't in the team, those with very important jobs that devote a whole weekend to go orienteering.. such a nice group of people, fun times!
I'm impressed by the families with kids, supporters that aren't in the team, those with very important jobs that devote a whole weekend to go orienteering.. such a nice group of people, fun times!
Friday Oct 5, 2012 #
run 31:18 [2] 5.79 km (5:24 / km) +41m 5:13 / km
Easy morning run. Looking at the map for this weekend, courtesy of Boris =)
Ended with 3 x 30s pickups. Leaving for 25manna this afternoon!
Ended with 3 x 30s pickups. Leaving for 25manna this afternoon!
yoga 10:00 [1]
Lots of stretching and then some yoga.
Thursday Oct 4, 2012 #
strength 35:00 [2]
Morning core class in Ringhallen. Perfect, short but intense with some great exercises.
Note
Re-checked my bloodvalue after I've been eating Fe-pills for almost a month. Good result:130! It was 114, they recommend 125-140.
trail run 17:52 [2] 3.57 km (5:00 / km) +43m 4:43 / km
warm up, did some drills too. After a morning with all sorts of weather (heavy rain, hail, thunder & lightning) it turned into a beautiful evening. Wood chips (covering the trail) were wet & slippery.
trail run 10:00 2.18 km (4:35 / km) +29m 4:18 / km
5 x 90s (30s)
trail run 25:45 4.78 km (5:23 / km) +31m 5:13 / km
rest in between sets, 5 x 30s (90s), cool down
Tuesday Oct 2, 2012 #
trail run 53:36 [2] 11.19 km (4:47 / km) +130m 4:32 / km
Recovery run on the Ringhals trails. Picked up the pace a bit for the 3rd lap on the longer loop. What a nice area it is, love running by the sea.
Thought I had kicked the cold but thick stuff keeps coming out of my nose.
Thought I had kicked the cold but thick stuff keeps coming out of my nose.
Monday Oct 1, 2012 #
boxing 1:00:00 [3]
Was afraid I had to box with a guy (read hold the pads when a guy hits hard) while I checked and I was the only girl signed up. Managed to convince a girl in the changing room to join me though.
This is a great way of getting upper body, core and cardio.
This is a great way of getting upper body, core and cardio.