Training Log Archive: BorisGrIn the 30 days ending Jun 30, 2011:
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| 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 | Th | ||||||||||||||||||||||||||||||||||
Thursday Jun 30, 2011 #
Running 43:48 5.7 mi (7:41 / mi)
shoes: Asics 2011
went to Rancho San Antonio again after organizing a 24-hour-long bachelor party for LittleMonkey. Not sure how I'd feel given all the substances in my body (mostly thirteen types of meat, cookies, and scotch), but felt ok when jogging with Kat. Then decided to run Wyatt's loop hard to see if I can come close to his PR. Felt like I started too hard on the first uphill, but the split seemed ok compared to what I remembered of Wyatt's split. Ran ok on the flat sections and then pushed hard again on the second uphill to the water tank. Then really didn't like the downhill section on pavement (why include that in the loop??), but finished ok on the last flat part. ended up with a time of 23:48, a bit ahead of Wyatt's PR. Now he can have a new goal the next time he is out here. :)
Times: http://www.attackpoint.org/racesplits.jsp/race_119...
Times: http://www.attackpoint.org/racesplits.jsp/race_119...
Tuesday Jun 28, 2011 #
Running 36:51 [2] 4.5 mi (8:11 / mi)
shoes: Asics 2011
Rancho san Antonio with Kat. Ran around wyatt's loop, got lost a couple or times. Nice loop.
Monday Jun 27, 2011 #
Running 29:14 [2] 4.0 mi (7:19 / mi)
shoes: Asics 2011
One more run in Prague before the flight.
Sunday Jun 26, 2011 #
Running 1:09:51 [2] 11.64 km (6:00 / km)
shoes: Asics 2011
A hangover run with the newlyweds and Vašek. I requested that we run into Poland, so we did that and did a small 3km loop there. Not much for my first visit to Poland, but still cool. Then ran along part of the course of the Jizerca ski marathon. Good company and a nice run, though we were all pretty tired.
Saturday Jun 25, 2011 #
10 AM
Running 1:16:45 [2] 8.38 mi (9:09 / mi) +274m 8:19 / mi
shoes: Asics 2011
A pre-wedding run with Martin and Vašek from Jizerca. Some roads, some trails, and a bit of scrambling up some very cool rocks. Lots of pretty views, and it was even sunny at times.
Friday Jun 24, 2011 #
8 AM
Running 40:55 [2] 4.51 mi (9:05 / mi) +84m 8:35 / mi
shoes: Asics 2011
Morning run around the old royal hunting grounds in Pargue with Bara and Martin. Nice park to have just outside the door!
Thursday Jun 23, 2011 #
Running 53:47 9.78 km (5:30 / km)
shoes: Asics 2011
Non-stop rain all morning, so I hoped to go to spinning at the local F&S. I wasn't the only one who had that idea, though, and so they were full. Decided to run instead and did a hill interval session at the castle, pouring the entire time. I ran the "usual" castle loop, finishing at the end of the flat part on top, right before the steps. I hoped to run negative splits, but didn't quite make it:
2:20
2:19
2:17
2:15
2:16
2:14
2:20
2:19
2:17
2:15
2:16
2:14
Tuesday Jun 21, 2011 #
Running 30:00 [2] 5.22 km (5:45 / km)
shoes: Asics 2011
Running from Ångström to and from Ekeby
6 PM
Orienteering race 14:41 [5] *** 3.46 km (4:14 / km) +10m 4:11 / km
spiked:13/16c shoes: Asics 2011
Uppsala Dubbelsprint - sprint 2 at Ekeby
Nice course on the area that is rumored as a possibility for SM-sprint qualifier in 2014. Speed was ok, but I made a couple of mistakes that cost me on the kind of course where picking the right micro-routes is very important. Probably about 7 seconds coming out of 5, when I changed my mind about the route choice and turned back. Then didn't see a passage between 6 and 7 and took a worse route as a result - another 5 seconds minimum. And the biggest was a poor route plus hesitation in the end (when I started reading the next leg) on 14, which cost another 10 seconds. Ended up 5 seconds behind Simon and 2 ahead of Oskar, but a full 2:10 behind Jan's winning time.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1071/2000
By the way, my counting of controls began on August 20 last year. So the goal is to keep orienteering and collecting controls and then, on the last day, set a course with the number of controls I need for 2000 and run it. Let's see how that works out...
Nice course on the area that is rumored as a possibility for SM-sprint qualifier in 2014. Speed was ok, but I made a couple of mistakes that cost me on the kind of course where picking the right micro-routes is very important. Probably about 7 seconds coming out of 5, when I changed my mind about the route choice and turned back. Then didn't see a passage between 6 and 7 and took a worse route as a result - another 5 seconds minimum. And the biggest was a poor route plus hesitation in the end (when I started reading the next leg) on 14, which cost another 10 seconds. Ended up 5 seconds behind Simon and 2 ahead of Oskar, but a full 2:10 behind Jan's winning time.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1071/2000
By the way, my counting of controls began on August 20 last year. So the goal is to keep orienteering and collecting controls and then, on the last day, set a course with the number of controls I need for 2000 and run it. Let's see how that works out...
Monday Jun 20, 2011 #
Running 47:24 8.62 km (5:30 / km)
shoes: Asics 2011
Backbana after work, right after the rain stopped and the sun came out. Good effort, but it was really slippery, and I was tentative on the downhills. I also stopped for a minute to chat with Rob Hart, who was running home from work.
Sunday Jun 19, 2011 #
Running 8:00 [2] 1.33 km (6:00 / km)
shoes: VJ Supra
Warm-up
Orienteering 42:19 [3] *** 5.3 km (7:59 / km)
spiked:17/20c shoes: VJ Supra
Real Swedish summer is back. It was 12C and raining steadily when Simon picked me up to go train. He drew a middle distance course on a nice piece of northwest Lunsen, and we ran it. I started in a nice, steady tempo to get into the map and then picked it up once I heard Simon catching up behind me. Held him off for a few controls, orienteering well, and then ended up racing him head-to-head for most of the rest of the course. I tried to take different routes whenever possible, but this mostly didn't work, since in Lunsen you pretty much just want to run straight. A fun training - I was grateful to have company, would never have gotten out in the forest on my own.
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1055/2000
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1055/2000
Saturday Jun 18, 2011 #
Event: Salpa-Jukola 2011
Running 1:25:35 [2] 15.6 km (5:29 / km)
shoes: Asics 2011
Snuck out for a trail run on Lunsen with Martin between Venla and Jukola. Made a big circular tour of Lunsen, starting in Sävja and going through Lunsentorpet and back. Really nice run and company, and beautiful forest as always.
Then back to the computer screen for 8 awesome hours of Jukola coverage. The highlight was definitely Thierry chasing the leaders on the long night leg:
"- The main problem I had was that I did not know if it was the leading group I caught up when I caught up with runners. Each time I caught somebody, I asked the people if this was the lead group or not. They usually did not even answer, so I kept running fast."
I can just imagine Thierry strolling past with no visible effort as Novikov, Axelsson, Nordberg are huffing and puffing along, and starting to char with them about how the race is going.
Halden was impressive. Losing Nikolov, Nordberg, and Karlsson in the off-season would crush most clubs, but they came back stronger than ever. Haldin, Wingstedt, Lundanes on the last three legs were unstoppable.
Great to see Linné near the top from start to finish (http://online3.jukola.com/tulokset/en/j2011_ju/kil...) - it made the night much more exciting and nerve-wracking for me. Really inspiring to see these guys running so consistently well throughout the whole night. Millinger did a great job on the last leg, running by himself the whole way and holding off Hubmann and Khramov almost all the way to the finish for a fine 8th place.
Then back to the computer screen for 8 awesome hours of Jukola coverage. The highlight was definitely Thierry chasing the leaders on the long night leg:
"- The main problem I had was that I did not know if it was the leading group I caught up when I caught up with runners. Each time I caught somebody, I asked the people if this was the lead group or not. They usually did not even answer, so I kept running fast."
I can just imagine Thierry strolling past with no visible effort as Novikov, Axelsson, Nordberg are huffing and puffing along, and starting to char with them about how the race is going.
Halden was impressive. Losing Nikolov, Nordberg, and Karlsson in the off-season would crush most clubs, but they came back stronger than ever. Haldin, Wingstedt, Lundanes on the last three legs were unstoppable.
Great to see Linné near the top from start to finish (http://online3.jukola.com/tulokset/en/j2011_ju/kil...) - it made the night much more exciting and nerve-wracking for me. Really inspiring to see these guys running so consistently well throughout the whole night. Millinger did a great job on the last leg, running by himself the whole way and holding off Hubmann and Khramov almost all the way to the finish for a fine 8th place.
Thursday Jun 16, 2011 #
Note
So now that I've been not selected for the most fun races of the year, I've started putting in my best training weeks this season without any goals. So can someone suggest good races for me to aim for in the fall?
C • races 24
7 PM
Running 1:41:42 [2] 12.68 mi (8:01 / mi) +220m 7:37 / mi
shoes: Asics 2011
Long run after work. From Ångström, along Ultunaåsen, around Sunnersta, then along the lake to Skarholmen, a loop in Vårdästraskogen and back via Gula Stigen. Perfect running conditions: sunny and cool. Uppsala is very green and beautiful and also mosquitoy right now.
Wednesday Jun 15, 2011 #
Running 40:40 2.5 km (16:16 / km)
shoes: VJ Supra
Warm-up and jogging back to the car, plus jogging between the relay hand-off spots.
Orienteering 25:40 [5] *** 4.8 km (5:21 / km)
16c shoes: VJ Supra
A really fun training on Lunsen called "Czech-style relay".
The idea is this: you take a long, linear trail and set a course such that every leg crosses the trail. Teammate A starts on the trail and runs to control 1 and then to the spot where the 1-2 line crosses the trail. In the meantime, teammate B jogs along the trail to the same 1-2 trail crossing. There they switch, and teammate B runs to #2. This continues all the way to the finish, at which point everyone turns around and does the same thing on the way back, with A now visiting the controls B went to and vice versa.
This makes for a really fast-paced, stressful relay, with each leg taking about a minute (we took about 51 minutes for 44 controls between us). I ran this in a team with Simon, the other Jukola reserve. We ran really well and ended up 3rd, beaten only by runners from Linné's top two Jukola teams. The head-to-head aspect of this was awesome, as you had to navigate at super-high speed while keeping an eye on your competitors. This was really excellent relay training.
Simon's map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1035/2000
The idea is this: you take a long, linear trail and set a course such that every leg crosses the trail. Teammate A starts on the trail and runs to control 1 and then to the spot where the 1-2 line crosses the trail. In the meantime, teammate B jogs along the trail to the same 1-2 trail crossing. There they switch, and teammate B runs to #2. This continues all the way to the finish, at which point everyone turns around and does the same thing on the way back, with A now visiting the controls B went to and vice versa.
This makes for a really fast-paced, stressful relay, with each leg taking about a minute (we took about 51 minutes for 44 controls between us). I ran this in a team with Simon, the other Jukola reserve. We ran really well and ended up 3rd, beaten only by runners from Linné's top two Jukola teams. The head-to-head aspect of this was awesome, as you had to navigate at super-high speed while keeping an eye on your competitors. This was really excellent relay training.
Simon's map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1035/2000
Tuesday Jun 14, 2011 #
Running 58:31 10.18 km (5:45 / km)
shoes: Asics 2011
Intervals with Linné. I did 8 of the planned 10 2-minute intervals. These were run on undulating trails in Eriksberg. I felt ok, but started feeling my shin after a few fast downhills, so decided to cut the workout short. Now at home I don't feel the shin anymore, so I think that was a smart choice.
Monday Jun 13, 2011 #
Note
Was named first alternate for OK Linné's 3rd team for Jukola. That seems to be the pattern for me this year. However, I can't disagree with the selections: http://www.oklinne.nu/index.php?page=uk/uk_main.ph...
Note
Registered for the WOC spectator races. H21A. Woo.
Running 47:03 8.3 km (5:40 / km)
shoes: Asics 2011
One loop on backbana after work. Reasonable effort today, worked hard. Time was 30:28, almost a minute faster than two weeks ago. Progress. Maybe there is something to this whole "training" thing.
Sunday Jun 12, 2011 #
Running 8:00 [2] 1.33 km (6:00 / km)
shoes: VJ Supra
Warm-up
11 AM
Orienteering race 1:07:32 [3] *** 10.41 km (6:29 / km) +172m 6:00 / km
spiked:14/17c shoes: VJ Supra
Järla IF's club champs on a map called Flatenbadet to the south of Stockholm. I took the train down from Uppsala and joined Bara and Martin for their club champs. The course consisted of a lot of route choice legs on trails and sections of navigation on the detailed, steep hills. For the most part, I was navigating well but sort of felt like I was running in a fog, never getting that racing feeling that gives you an extra gear. I also think I chose good routes, especially on the long legs. It would have been a good result, except I lost focus going to #15 and made a parallel error. It took a long time to recover, and I lost 3:30 on that. Not good.
Ended up 16 minutes behind the winner, Petter Hemmyr, and 7:30 behind Dave Healy. That seems like a lot, though he has clearly gotten better.
An excellent afternoon and evening with Andrew at Bara and Martin's afterwards. Really enjoyable.
Winsplits: http://www.obasen.nu/winsplits/online/sv/default.a...
1019/2000
Ended up 16 minutes behind the winner, Petter Hemmyr, and 7:30 behind Dave Healy. That seems like a lot, though he has clearly gotten better.
An excellent afternoon and evening with Andrew at Bara and Martin's afterwards. Really enjoyable.
Winsplits: http://www.obasen.nu/winsplits/online/sv/default.a...
1019/2000
Saturday Jun 11, 2011 #
Running 50:00 [2] 8.33 km (6:00 / km)
shoes: Asics 2011
Before and after the sprint
Orienteering 15:22 [5] *** 2.8 km (5:29 / km)
spiked:22/22c shoes: Asics 2011
Uppsala Double Sprint - Leg 1
This was an urban/park sprint set by Mari in Kvarngärdet, close to where I am staying in Uppsala. I had a good run and made no mistakes. It was really fun. I also brought two people from work to try orienteering, and they seemed to have a good time.
Afterwards, I picked up a few controls and then had a nice long lunch with the Troeng clan, including the newest edition, little Måns Troeng. Excellent day.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
1002/2000
This was an urban/park sprint set by Mari in Kvarngärdet, close to where I am staying in Uppsala. I had a good run and made no mistakes. It was really fun. I also brought two people from work to try orienteering, and they seemed to have a good time.
Afterwards, I picked up a few controls and then had a nice long lunch with the Troeng clan, including the newest edition, little Måns Troeng. Excellent day.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
1002/2000
C • Måns 3
Friday Jun 10, 2011 #
Running 53:12 [2] 10.15 km (5:14 / km)
shoes: Asics 2011
Recovery run after work on parts of Björn's backbana course. Legs felt very heavy at first, but loosened up during the run. Left ankle sore, so I cut the run short.
Thursday Jun 9, 2011 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Supra
Warm-up
Orienteering race 1:07:49 [3] **** 9.4 km (7:13 / km)
spiked:13/16c shoes: VJ Supra
OK Linné's test race for Jukola. I hadn't really thought about running it until now, but seeing my clubmates and talking about past Jukolas and boat trips over to Finland got me excited again. I think I'll have a hard time cracking Linné's 3rd team, but if I get selected, I'll go.
The test race was at Östfora, a tough area with good visibility but difficult runnability. Very soft underfoot, with a lot of marshes, blueberry, and lots of cut down areas and brashings throughout the woods. My navigation was ok, except for an obviously poor route followed by a bobble in the circle on 1 (1:00 total), then running right past 3 without seeing it (0:30), and getting off the line to 10 (0:30). I also twisted my left ankle hard after leaving #7. Should have taped.
Results: far down the list as expected, but not embarrassingly bad time-wise. Linné has a huge depth of really good runner right now, very impressive.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Route: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
984/2000
The test race was at Östfora, a tough area with good visibility but difficult runnability. Very soft underfoot, with a lot of marshes, blueberry, and lots of cut down areas and brashings throughout the woods. My navigation was ok, except for an obviously poor route followed by a bobble in the circle on 1 (1:00 total), then running right past 3 without seeing it (0:30), and getting off the line to 10 (0:30). I also twisted my left ankle hard after leaving #7. Should have taped.
Results: far down the list as expected, but not embarrassingly bad time-wise. Linné has a huge depth of really good runner right now, very impressive.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Route: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
984/2000
Wednesday Jun 8, 2011 #
Running 52:30 8.75 km (6:00 / km)
shoes: Asics 2011
Intervals in Stadsskogen after work. I ran 6x3 minutes, with 90 seconds rest.
Tuesday Jun 7, 2011 #
6 PM
Orienteering 1:30:22 [2] *** 11.56 km (7:49 / km) +61m 7:37 / km
spiked:15/16c shoes: VJ Supra
Running a long distance training on Lunsen on a beautiful summer evening is just pure pleasure. I was running around the woods there and just smiling - this is orienteering at its best. Somehow, my navigation came together too, and I was spiking everything along the way. I am particularly pleased with hitting the long legs (2,4,18) pretty much right on. Why couldn't I navigate like this at Blue Mountain?
My plan was to run for 90 minutes, and so I cut out a couple of the loops from the course.
Anyway, this was some of the most fun orienteering I've done in a long time. It didn't even matter that I forgot to bring any running clothes and had to borrow everything from Tomas and that there were no controls in the woods.
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
968/2000
My plan was to run for 90 minutes, and so I cut out a couple of the loops from the course.
Anyway, this was some of the most fun orienteering I've done in a long time. It didn't even matter that I forgot to bring any running clothes and had to borrow everything from Tomas and that there were no controls in the woods.
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
968/2000
C • wow 12
Sunday Jun 5, 2011 #
Running 1:40:47 [2] 19.63 km (5:08 / km)
shoes: Asics 2011
From "home." Across town, past Ekeby, and into Nåsten from the north. Took some tiny animal paths that ended up disappearing, bashed through the terrain a bit until I found a familiar spot, then more trails back north to Kung Björn's hill (which is closed to the public now!!!), and back through Eriksberg and Stadsskogen. Had to take a detour through town as the main street was closed because of a Sverige Demokraterna demonstration!
C • SD 2
Saturday Jun 4, 2011 #
Running 1:06:21 [2] 13.23 km (5:01 / km)
shoes: Asics 2011
I love Sweden in the summer! Went for a run at 9pm, running to Stadsskogen from my current apartment, running around on a lot of small trails and a bit through the woods, and then back. Still completely light out when I got home. Nice to get a run in after a touristy day in Stockholm with coworkers.
Friday Jun 3, 2011 #
Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics 2011
Easy run at Fjällnora after our research group's team building day there, followed by kayaking and volleyball. Work is hard.
Kayaking 10:00 [1]
Thursday Jun 2, 2011 #
Running 24:25 [2] 4.07 km (6:00 / km)
shoes: VJ Supra
From KG to the start and back from the finish
Orienteering 38:51 [3] *** 4.1 km (9:29 / km)
spiked:8/11c shoes: VJ Supra
Went over to the Linné clubhouse by myself after work and picked up a map from a recent training. I did a course that started with a contours-only section, then did a window-O, and finished with a short control pick through the green. The focus for me was on keeping contact with the map even if I had to go slowly (which I did). I think the theme for these next few weeks for me will be relearning how to orienteer and how to run in terrain.
So nice to be out on Nåsten on a gorgeous Swedish summer evening. These kinds of days are when I miss living here.
952/2000
So nice to be out on Nåsten on a gorgeous Swedish summer evening. These kinds of days are when I miss living here.
952/2000
Wednesday Jun 1, 2011 #
Running 47:17 5.7 mi (8:18 / mi)
shoes: VJ Supra
Backbana in Uppsala after work. Wasn't sure what to expect. Ran at a pace that was slightly above comfortable, but not at the level of dying. Felt pretty good at that pace. I think back in the day, when I didn't suck this much, this level of effort would yield a time just under 30. Today it was 31:23, so not terrible, but not great either.