Training Log Archive: BorisGrIn the 30 days ending Nov 30, 2006:
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Wednesday Nov 29, 2006 #
Running 23:00 [2] 2.88 mi (7:59 / mi)
shoes: 2006-3 VJ Falcons
Running from the clubhouse to the soutern part of Gottsunda Gipen with Seb.
Orienteering 1:09:40 [3] *** 8.6 km (8:06 / km)
spiked:17/24c shoes: 2006-3 VJ Falcons
Wednesday Night-O at Vardsatra. I ran the long course this time, and did not do particularly well. The course was in loops (see http://www.geocities.com/bgranovskiy2/vardsatra_06...
I ran the first loop mostly with Albin and was impressed by how quick and smooth he was in and out of controls. After that i was by myself most of the way and made a number of stupid mistakes, including taking controls out of order twice (!) and having to return to the right control, as well as a 180. Not a good run at all, but I still had fun and felt pretty strong physically.
Results at http://www.oklinne.nu/onsdagsnatt/results.php?id=2...
I ran the first loop mostly with Albin and was impressed by how quick and smooth he was in and out of controls. After that i was by myself most of the way and made a number of stupid mistakes, including taking controls out of order twice (!) and having to return to the right control, as well as a 180. Not a good run at all, but I still had fun and felt pretty strong physically.
Results at http://www.oklinne.nu/onsdagsnatt/results.php?id=2...
Running 21:30 [2] 2.77 mi (7:46 / mi)
shoes: 2006-3 VJ Falcons
Decided to punish myself for the bad run by running back to the clubhouse as well. Ran with Mattias Millinger and Joffe. Along the way, a couple of local teens decided to tease us and try running along. So we all looked at each, sped a bit, then a bit more, and then turned on full speed, blowing away the teens. It was very satisfying.
Tuesday Nov 28, 2006 #
Orienteering 1:15:00 [2] 6.25 km (12:00 / km)
shoes: 2006-3 VJ Falcons
Collecting controls from Vandan on another nice, sunny day. I've been in the woods a lot in the last week or so. It feels like running in the woods is a lot more tiring than running on roads for the same duration - i definitely feel more tired after a week with 6-8 hours in the woods than a week with the same amount of time on roads.
C • Yea, 2
Orienteering 1:43:00 [2] 14.5 km (7:06 / km)
shoes: 2006-2 VJ Falcons
Tuesday night run. Course U from last year. Felt ok, but still decided to do one of the shorter versions since I was already out in the woods a while this morning. After we (about 7 people) split off to run the shorter version, i kept running off in a totally wrong direction and wondering what happened until I stopped and looked closely at my compass to realize that the needle was just spinning and turning any which way. Oh well, it's been a while since i broke a compass. Guess it's time.
I've done a short version of the Tuesday night run the last 3-4 times. I think it's time to put an end to this and toughen up a bit. After I'm back from England, it'll be just the longer versions.
I've done a short version of the Tuesday night run the last 3-4 times. I think it's time to put an end to this and toughen up a bit. After I'm back from England, it'll be just the longer versions.
C • htfu 4
Monday Nov 27, 2006 #
Pool running 1:00:00 [1]
Pool running at Fyrishov with Zan. On a warm and sunny day like this it seemed a shame to be inside for training, but I needed to do something very chill today to recover a bit from Stora Vandan.
T.rex training 1:00:00 [2]
Monday night gympa. Ten OK Linne people in the huge crowd.
Sunday Nov 26, 2006 #
Orienteering 1:05:00 [2] 5.42 km (12:00 / km)
shoes: 2006-2 VJ Falcons
Setting and picking up controls on the Norby part of Stora Vandan.
Spent the day worrying about the race and hoping things would go well. We managed to have great weather: 11C, windy, but sunny - a rare day for Uppsala in November! About 45 people ran the race and most seemed to have a good time. I'd say my first course setting experience in Sweden was a successful one - at least i haven't received any complaints or death threats yet. More details plus, hopefully, maps, tomorrow. For now - bedtime.
Spent the day worrying about the race and hoping things would go well. We managed to have great weather: 11C, windy, but sunny - a rare day for Uppsala in November! About 45 people ran the race and most seemed to have a good time. I'd say my first course setting experience in Sweden was a successful one - at least i haven't received any complaints or death threats yet. More details plus, hopefully, maps, tomorrow. For now - bedtime.
Saturday Nov 25, 2006 #
Orienteering 1:40:00 [2] 7.14 km (14:00 / km)
shoes: 2006-3 VJ Falcons
Hanging more controls on Nasten. Managed to finish before the rain came in. Scared off some very large, or at least loud, beast in the forst, but never got to see what it was... Still waiting for my first Swedish moose.
Friday Nov 24, 2006 #
Note
Went to see Thonny about my achilles. He decided the problem wasn't with my achilles, but was just a "fiber knot" at the very bottom of my calf. He also said it'll just go away on its own in a few weeks. Let's hope so.
Note
Day off to celebrate Thanksgiving. Spent the evening hosting a fantastic one-day-late Thanksgiving dinner prepared by Suzanne and Viktoria. Lots of yummy food and good company.
Thursday Nov 23, 2006 #
Orienteering 1:50:00 [2] 7.86 km (14:00 / km)
shoes: 2006-2 VJ Falcons
Hanging flags for Stora Vandan in north and central Nasten. A nice day - not too cold (+3C) and misty. Very pretty in the woods, but still extremely wet. A couple of the swamps were bright red - kind of freaky, actually. I wonder how that happens.
Got very tired towards the last half-hour, needed to concentrate really hard to find my own streamers...
Got very tired towards the last half-hour, needed to concentrate really hard to find my own streamers...
Running 20:00 [2] 2.35 mi (8:31 / mi)
shoes: Montrail Trail Shoes
Getting lost during the warm-up with Ulf, Joffe, and a few others, plus cooling down after the sprint.
Running 5:00 [1]
Secret Russian running drills after the warm-up.
Orienteering 22:30 [4] ** 3.9 km (5:46 / km)
spiked:12/16c shoes: Montrail Trail Shoes
Another night sprint. This one was more informal than last week's, with no timing, streamers instead of reflectors, and fifteen-second start interval. The short start interval actually made this great training for racing under stress, and most of us failed pretty spectacularly. I took a couple of stupid route choices and then couldn't hang with Ulf, Joffe, and Lars in the end - just really tired after a long day.
Map: http://www.geocities.com/bgranovskiy2/backlosa_061...
Map: http://www.geocities.com/bgranovskiy2/backlosa_061...
T.rex training 45:00 [3]
Circuits with the club after the sprint plus ankles/balance afterwards. Tired, but still fun.
Wednesday Nov 22, 2006 #
Running 5:00 [2] 0.56 mi (8:56 / mi)
shoes: 2006-3 VJ Falcons
Warm-up and a tiny little cool-down.
Orienteering 45:51 [3] *** 4.93 km (9:18 / km)
spiked:6/9c shoes: 2006-3 VJ Falcons
Wednesday Night-O at Jumkil South. As usual, started too fast and panicky and blew 3 of the first 4 controls. The terrain was pretty technical, and made tougher by the reasonably think fog in many places. After the 4th control, I settled down and managed to avoid screwing up towards the end. Ended up with the best time on the short course, helped by the fact that Albin ran long and Anders Eriksson spent ten minutes searching for a reflector that was on the ground. Still, a decent run, and I even felt like I was in control of my orienteering at times.
Results at http://www.oklinne.nu/onsdagsnatt/results.php?id=1...
Map at http://www.geocities.com/bgranovskiy2/jumkil_06112...
Results at http://www.oklinne.nu/onsdagsnatt/results.php?id=1...
Map at http://www.geocities.com/bgranovskiy2/jumkil_06112...
T.rex training 5:00 [1]
Ankles.
Tuesday Nov 21, 2006 #
Orienteering 1:21:00 [2] 11.0 km (7:22 / km)
shoes: 2006-2 VJ Falcons
Tuesday night run in the rain. The woods were a giant mudbath, but this was my first time running in neoprene socks this fall, and so everything felt warm and strange pleasant. The achilles hurt, but didn't get worse as the run went on. Aside from that, i felt great and really enjoyed the run. Just to be cautious, i did one of the shorter loops, which meant i actually ended up navigating by myself for the last few kilometers, which is pretty rare on these Tuesday runs. It was particularly hard since tonight we used a map from 1997, and lots of trails and vegetation has changed.
Monday Nov 20, 2006 #
T.rex training 1:00:00 [2]
Monday night gympa before going over to Rob and Allison's for a yummy dinner!
Sunday Nov 19, 2006 #
Orienteering 2:49:22 [2] 11.29 km (15:00 / km)
shoes: 2006-3 VJ Falcons
Hanging the rest of the streamers on Nasten - 25 of them. Tried to run hard between controls to keep warm and get some quality orienteering in. A beautiful day - didn't even need gloves! Got to see parts of Nasten I haven't been to. I hope people like the courses next Sunday!!
Saturday Nov 18, 2006 #
Pool running 1:00:00 [1]
Felt a bit sick still, so decided to take the day off from running in the woods. Ran in the pool with Zan instead.
Friday Nov 17, 2006 #
Orienteering 1:12:00 [2] 6.0 km (12:00 / km)
shoes: 2006-2 VJ Falcons
Running around Hammarskog and hanging streamers with Rob on a positively balmy Friday:+ 9C with a light rain. Nice woods, good company. Rob showed me how to tape my foot to help with achilles problems, so I tried that. It hurt less than it did the last couple of days, so it seems like progress.
Thursday Nov 16, 2006 #
Orienteering 1:25:00 [2] 5.67 km (14:59 / km)
shoes: Montrail Trail Shoes
Hanging streamers for Stora Vandan. Was going to go to Hammarskog, but it was so nasty out that I just biked to te clubhouse and put out the streamers on Norby and the north part of Nasten - 18 in all. Still have to put out 35 more.
The woods were wet!!! Everything was one big puddle (almost wrote "one big poodle"), especially the trails.
The woods were wet!!! Everything was one big puddle (almost wrote "one big poodle"), especially the trails.
Running 15:00 [2] 1.88 mi (7:59 / mi)
shoes: 2006-3 VJ Falcons
Warm-up and cool-down for the sprint with Rob and the Linne boys.
Orienteering race 16:20 [5] *** 3.26 km (5:01 / km)
spiked:12/13c shoes: 2006-3 VJ Falcons
Night sprint at Backlosa school, on a piece of the South Uppsala map. The course was made up of two loops, you started in pairs, and ran the loops in different order. Fast and fun. I felt great right from the start, forgetting about the achilles that hurt during warm-up, and ran well, having fun spotting the reflectors in the woods. It wasn't a very technical course, so you just had to run hard and not lose control, and i managed to avoid making big mistakes. Ended up 5th, beat two out of three Troengs, but got beaten by Albin.
Results are at http://www.oklinne.nu/documents/documents_open.php...
My map with routes at http://www.geocities.com/bgranovskiy2/backlosa_061...
Results are at http://www.oklinne.nu/documents/documents_open.php...
My map with routes at http://www.geocities.com/bgranovskiy2/backlosa_061...
T.rex training 45:00 [2]
Circuit training with the club after the sprint. Really fun atmosphere - everyone working hard, pushing each other.
T.rex training 5:00 [1]
Ankles.
Wednesday Nov 15, 2006 #
Note
Here is the article from Wermlands Nya Tidning about our training camp in Karlstad:
http://www.geocities.com/bgranovskiy/karlstad_arti...
http://www.geocities.com/bgranovskiy/karlstad_pict...
http://www.geocities.com/bgranovskiy/karlstad_arti...
http://www.geocities.com/bgranovskiy/karlstad_pict...
Note
Sandra put up my write-up of the whole training camp, along with her pictures and maps, on her blog: http://www.samaonews.blogspot.com/
Thanks Sandra!
Thanks Sandra!
Running 5:00 [2] 0.56 mi (8:56 / mi)
shoes: 2006-2 VJ Falcons
Warm-up: trying to see how the achilles would feel.
Orienteering race 46:25 [3] *** 4.5 km (10:19 / km)
spiked:4/9c shoes: 2006-2 VJ Falcons
My first Wednesday night-O of the season. This one was at Alsike, and I ran the short course, which meant I had to compete against Mats and Albin, among others. It went ok, with no moments of panic, no lamp malfunctions, and relatively little achilles and hamstring pain. The achilles hurt some when i stopped or slowed down, but felt ok if i kept moving. I was less-than-sound navigationally, making small and medium mistakes and being very unsure of myself in the woods, but hopefully this will only improve as the night-O season continues. Mats won the short course in 32:46.
My map and routes are up at http://www.geocities.com/bgranovskiy2/alsike_06111...
My map and routes are up at http://www.geocities.com/bgranovskiy2/alsike_06111...
T.rex training 5:00 [1]
Ankles.
Tuesday Nov 14, 2006 #
Note
(rest day)
Feeling beat-up and also on the verge of getting sick. Took the day off. Achilles hurts while walking in shoes.
Monday Nov 13, 2006 #
Orienteering 1:57:00 [3] 8.8 km (13:18 / km)
Morning training on OK Tyr's clubhouse map. The training is this: you get a partner and two streamers. Then you start from some central point and each pick a control to hang. You jog to that control spot, hang your streamer, and the run/orienteer fast to the other person's control, collect it, and then orienteer fast back to the starting point. I was partnered with Lotta, the girl who had won yesterday's middle distance race, and we did 12 of these exercises, jogging to each starting point. Needless to say, we were tired to start out and very, very tired by the end. This was a good exercise, but i wasn't moving extremely fast. In fact, i think the biggest training benefit i got was forcing myself to concentrate on navigation when very tired, something i definitely need to work on. Oh yeah, and my right achilles hurt again, just like yesterday.
T.rex training 1:00:00 [3]
Gympa and circuit training led by Tone.
Sunday Nov 12, 2006 #
Running 10:00 [2] 1.11 mi (9:01 / mi)
shoes: 2006-2 VJ Falcons
Warm-up and a bit of a cool-down.
Orienteering race 35:56 [4] **** 4.6 km (7:49 / km)
spiked:13/21c shoes: 2006-2 VJ Falcons
OK Tyr's Korten, a middle distance race.
Felt sore and tired before the start, plus my right achilles was hurting during the warm-up - first time it's done that in a while, but it fekt better racing. I actually felt ok racing and really enjoyed the detailed, interesting terrain and the quick decision-making, but kept orienteering like a beginner, too often failing to make a plan for a control and just trying to push myself harder to compensate for the tiredness in my legs. I made a bunch of smallish mistakes (0:20-0:40 seconds) and two big ones (1 min each), and ended up in a not-very-encouraging 13th place, exactly 6 minutes back of the winner.
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
Felt sore and tired before the start, plus my right achilles was hurting during the warm-up - first time it's done that in a while, but it fekt better racing. I actually felt ok racing and really enjoyed the detailed, interesting terrain and the quick decision-making, but kept orienteering like a beginner, too often failing to make a plan for a control and just trying to push myself harder to compensate for the tiredness in my legs. I made a bunch of smallish mistakes (0:20-0:40 seconds) and two big ones (1 min each), and ended up in a not-very-encouraging 13th place, exactly 6 minutes back of the winner.
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
Running 45:14 [2] 5.32 mi (8:30 / mi)
shoes: Montrail Trail Shoes
Another evening run around the neighborhood with Sandra and Viktoria. Good company, good conversation. Plus, i charged my lamp with Tom's charger instead of Kat's, and it worked fine, giving me some hope that the battery isn't totally dead.
Saturday Nov 11, 2006 #
Running 6:00 [2] 0.67 mi (8:57 / mi)
A warm-up in the rain and a sad, pathetic attempt at a cool-down afterwards.
Orienteering race 2:18:14 [4] *** 20.65 km (6:42 / km)
spiked:26/30c shoes: 2006-3 VJ Falcons
OK Tyr/ Varmland Ultralong Champs.
A mass start on a course consisting of four loops of varying lengths, taken in different orders by different runners, pivoting around a central control, plus a short common loop to get back to the finish from the last of six visits to that control. I started running my first loop with Johan Levin, a fairly fast runner and orienteer, and we set a very good pace early until we split on a micro route choice, i got a bit ahead and never saw him again. I ran the rest of the first loop and part of the second by myself and was starting to get tired at the beginning of the third and made my biggest mistake, losing 2 minutes on #15. At that point i was caught by a pack of four led by Steve Hale, the legend of British orienteering, and I came along, the whole time wanting to tell Steve that I watched him run the relay anchor leg at the USA WOC in 1993 and thought he was amazing. But i didn't say that. Instead, i said "there's the control" and then, a bit later, "stupid electric fences!" We finished the third loop together and then split up into two packs of two for the last forked loop. I ended up with an adventure racer who had done no navigation that i saw on the previous loop and wasn't about to do any here, so i knew i was on my own. Getting tired, i took the safest route choices i could find (the terrain was pretty rich in trails, and the woods were very nice, detailed, and open, but fairly tough running due to the high blueberry bushes). We managed to avoid large mistakes on this loop (my 'shadow' acted as a good control-spotter), and came into the common control for the last time with Steve Hale in site just ahead. Shortly after we caught him, he began to cramp up so, as bad as i felt about this, i ran away from him, taking my companion with me. I knew i'd have no chance to beat this guy on the run-un, so i attempted to ditch him before that. Coming into the last control, i spotted the flag, then turned away from it, ran for a bit, and then stopped, looking lost and staring at my map, hoping my friend would take the bait and run off searching. Sadly, he just stood there with me non-chalantly and waited until i finally decided to turn back and accept my fate. Sure enough, he blasted by me in the finish with the fastest finish split of the day. Oh well, i was still quite pleased with a 6th place, just 2:30 out of second. (The winner, former Estonian national team runner Jan Olm, was 15 minutes ahead of everyone.) It was a fun run, and i felt like my 2 hour+ training runs of this fall paid off, as i managed to keep up a good pace throughout without needing to eat any GU along the way.
And then, of course, it was lots of fun watching Sandra getting her prize at the award ceremony for an awesome 2nd place run, good for the title of OK Tyr Champion and a second article in Karlstad's local newspaper!
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
A mass start on a course consisting of four loops of varying lengths, taken in different orders by different runners, pivoting around a central control, plus a short common loop to get back to the finish from the last of six visits to that control. I started running my first loop with Johan Levin, a fairly fast runner and orienteer, and we set a very good pace early until we split on a micro route choice, i got a bit ahead and never saw him again. I ran the rest of the first loop and part of the second by myself and was starting to get tired at the beginning of the third and made my biggest mistake, losing 2 minutes on #15. At that point i was caught by a pack of four led by Steve Hale, the legend of British orienteering, and I came along, the whole time wanting to tell Steve that I watched him run the relay anchor leg at the USA WOC in 1993 and thought he was amazing. But i didn't say that. Instead, i said "there's the control" and then, a bit later, "stupid electric fences!" We finished the third loop together and then split up into two packs of two for the last forked loop. I ended up with an adventure racer who had done no navigation that i saw on the previous loop and wasn't about to do any here, so i knew i was on my own. Getting tired, i took the safest route choices i could find (the terrain was pretty rich in trails, and the woods were very nice, detailed, and open, but fairly tough running due to the high blueberry bushes). We managed to avoid large mistakes on this loop (my 'shadow' acted as a good control-spotter), and came into the common control for the last time with Steve Hale in site just ahead. Shortly after we caught him, he began to cramp up so, as bad as i felt about this, i ran away from him, taking my companion with me. I knew i'd have no chance to beat this guy on the run-un, so i attempted to ditch him before that. Coming into the last control, i spotted the flag, then turned away from it, ran for a bit, and then stopped, looking lost and staring at my map, hoping my friend would take the bait and run off searching. Sadly, he just stood there with me non-chalantly and waited until i finally decided to turn back and accept my fate. Sure enough, he blasted by me in the finish with the fastest finish split of the day. Oh well, i was still quite pleased with a 6th place, just 2:30 out of second. (The winner, former Estonian national team runner Jan Olm, was 15 minutes ahead of everyone.) It was a fun run, and i felt like my 2 hour+ training runs of this fall paid off, as i managed to keep up a good pace throughout without needing to eat any GU along the way.
And then, of course, it was lots of fun watching Sandra getting her prize at the award ceremony for an awesome 2nd place run, good for the title of OK Tyr Champion and a second article in Karlstad's local newspaper!
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
Running 20:08 [2] 2.24 mi (8:59 / mi)
shoes: Montrail Trail Shoes
Shuffle around the block with Sandra and Viktoria. Managed to avoid falling on the ice.
Friday Nov 10, 2006 #
Orienteering 47:30 [2] 4.5 km (10:33 / km)
shoes: Montrail Trail Shoes
Easy-pace training exercise with Viktoria and Sandra. First part involved one person running ahead without a map and the person behind (with the map) telling them which way to go, what features to look for, and so on. The idea was route planning, simplification, and looking ahead to figure out what to expect. The second half was golf-O: your score was the number of times you needed to look at the map in order to find a control. The area wasn't too difficult, so it basically turned into a memory-O.
Thursday Nov 9, 2006 #
Running 8:00 [2] 0.89 mi (8:59 / mi)
shoes: 2006-2 VJ Falcons
Warm-up/cool-down
Orienteering 1:15:30 [3] *** 8.0 km (9:26 / km)
spiked:8/12c shoes: 2006-2 VJ Falcons
TYRTOM's Training Camp in Karlstad.
Long distance/route choice training on a tough map where the Swedish long champs were held a few years ago. Tough terrain, a lot hillier than back home in Uppsala. It took me a while to get going in the cold, but I mostly orienteered ok, except for one error where i confused a rough open area with a green and ended up losing a bunch of time. Good training, technical woods, sunshine, and cold. Excellent!
Long distance/route choice training on a tough map where the Swedish long champs were held a few years ago. Tough terrain, a lot hillier than back home in Uppsala. It took me a while to get going in the cold, but I mostly orienteered ok, except for one error where i confused a rough open area with a green and ended up losing a bunch of time. Good training, technical woods, sunshine, and cold. Excellent!
Orienteering 45:00 [3] 5.3 km (8:29 / km)
shoes: Montrail Trail Shoes
Night sprint on a 1:4000 map. Fun except for the fact that my lamp battery is clearly having issues - the light was very weak from the start and died about halfway through. I used the lamps on the lit track and later Tom's massive hand-held flashlight to get around. Sounds like I need a new battery and need to take care of it better this time... Foot didn't hurt running in trail shoes with the orthotics in, unlike running in the O-shoes this morning. Hamstring hurt.
Tuesday Nov 7, 2006 #
Running 1:26:20 [2] 12.0 km (7:12 / km)
shoes: Montrail Trail Shoes
Tuesday night run with the club. I ran this in my trail shoes so I could put the orthotics in. Not the best idea, but I survived, managing to not fall even once, though the marshes were psrticularly scary tonight with large chunks of ice floating around and aiming for your shins. And, of course, after a bit more than an hour, my light went out. Luckily, Rob was my knight in shining armor and ran along with me on big trails back to civilization. Definitely time to buy a back-up lamp. Also, the hamstring was sore again today - for the first time in a while. Not good.
Note
Registration is now open on www.oklinne.nu for Stora Vandan, the race I am course-setting on November 26th. (Men's course - 21km, Billygoat-style.) I am excited - my first Swedish course-setting!!
T.rex training 5:00 [1]
Ankles.
Monday Nov 6, 2006 #
T.rex training 5:00 [1]
Ankles.
Sunday Nov 5, 2006 #
Running 2:22:15 [2] 23.5 km (6:03 / km)
shoes: Saucony 2006
I know this is supposed to be an easy week, but I took a day off yesterday and felt like I earned the right to go for a long run today. (Having a day off felt miserable - i didn't know what to do with myself all day.) So this ended up being a longer-than-planned run with Ulrik and Micke. We ran past the backbana start, then south through Ultuna to Sunnersta, across the Flottsund bridge, then to Nantuna, and then on some random paths for a while until we came to a field and decided to cross it and try to get to the bridge that goes across Fyris river at the bottom of backbana. After almost a km of running through this field, we came to a halt at a stream, about 6-7meters across, tried to find a bridge, failed, and ended up having to run all the way around on roads, adding an extra halfhour to the run. Oh well, good company and good conversation helped make the run in 5cm of snow go by quicker. And the sauna (bastu) afterwards didn't hurt.
T.rex training 5:00 [1]
Ankles.
Saturday Nov 4, 2006 #
T.rex training 5:00 [1]
Ankles.
Friday Nov 3, 2006 #
Pool running 1:00:00 [1]
An hour of aqua-jogging with Zan at Fyrishov. Just two more days of the easy week and i can start training normally again!!
T.rex training 5:00 [1]
Ankles.
Thursday Nov 2, 2006 #
Running 20:00 [2] 2.22 mi (9:01 / mi)
shoes: Saucony 2006
Warm-up / cool-down
Orienteering 30:00 [4] 5.0 km (6:00 / km)
shoes: Saucony 2006
Sprint orienteering intervals in Gottsunda on the very slippery, icy and snowy roads and paths. It was fun, though i didn't run at 100% as I was afraid of falling and splitting my head open, and Zan and i were glad to actually make it to training after an adventurous and, at times, dangerous bike ride from home.
T.rex training 45:00 [2]
Circuit training after the intervals, plus ankles.
Wednesday Nov 1, 2006 #
T.rex training 5:00 [1]
Ankles, after coming back from Helsinki.