Training Log Archive: BorisGrIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
3 PM
Running 27:32 [2] 3.65 mi (7:33 / mi) +63m 7:10 / mi
A morning run to clear my head a bit and test out the new running shoes. Beautiful day, sad mood.
Sunday Apr 29, 2012 #
1 PM
Running 20:00 [2] 3.33 km (6:00 / km)
shoes: VJ Supra Spring 2012
Short warm up and a cooldown with feet.
4 PM
Orienteering race 1:32:18 [4] 13.81 km (6:41 / km) +414m 5:49 / km
shoes: VJ Supra Spring 2012
The Billygoat. This was a good distraction from a few very emotional days with little sleep. I did not feel very focused at the start, but having people helped, and I got gradually into the race as it went on.
Started well behind a lot of people, but gradually worked my forward through the pack and ended up with Will, Jon T, Sergei Z, and Ali at the first control, unsure of where Eric Kemp, Serghei L, and some of the other fast guys were.
At #3 I was with Sergei, as Will disappeared in front, and Jon T left the trail we were running on in a strange direction on the way to 3. Sergei was running faster than me, and I felt like I had nothing. I stuck with him for a few legs, and got a boost of energy when we saw Will in front once again on the way to 5.
Still, Will and Sergei gradually pulled away, and by #9 I was alone and tired. I decided not to skip 9 and 11 and skip later in the race, considering 18, 22, and 23. I was clean on 11, but then made a parallel error on 12, losing about 40 seconds. I then stopped short coming into 14, and Eric and Ali appeared, as did Sergei, who had made a big mistake.
Having company snapped me out of my slog, and I took off with Eric. The next few controls went well, as we had good speed and were orienteering well. Leaving 17, I thought about skipping 18, but decided to stick with Eric a bit longer.
After the spectator control I knew I was pretty fried and couldn't keep up with Eric, but was relieved to learn that he had already skipped, so I could skip 22 and hold on to 2nd place quite safely.
Nice race by Will and a great event put on by EMPO. Thanks to everyone involved!!
Started well behind a lot of people, but gradually worked my forward through the pack and ended up with Will, Jon T, Sergei Z, and Ali at the first control, unsure of where Eric Kemp, Serghei L, and some of the other fast guys were.
At #3 I was with Sergei, as Will disappeared in front, and Jon T left the trail we were running on in a strange direction on the way to 3. Sergei was running faster than me, and I felt like I had nothing. I stuck with him for a few legs, and got a boost of energy when we saw Will in front once again on the way to 5.
Still, Will and Sergei gradually pulled away, and by #9 I was alone and tired. I decided not to skip 9 and 11 and skip later in the race, considering 18, 22, and 23. I was clean on 11, but then made a parallel error on 12, losing about 40 seconds. I then stopped short coming into 14, and Eric and Ali appeared, as did Sergei, who had made a big mistake.
Having company snapped me out of my slog, and I took off with Eric. The next few controls went well, as we had good speed and were orienteering well. Leaving 17, I thought about skipping 18, but decided to stick with Eric a bit longer.
After the spectator control I knew I was pretty fried and couldn't keep up with Eric, but was relieved to learn that he had already skipped, so I could skip 22 and hold on to 2nd place quite safely.
Nice race by Will and a great event put on by EMPO. Thanks to everyone involved!!
Friday Apr 27, 2012 #
11 AM
Running 38:56 [2] 5.09 mi (7:39 / mi) +127m 7:06 / mi
shoes: Red Asics 2011
Morning jog around East Rock.
Thursday Apr 26, 2012 #
6 PM
Running 1:11:47 8.34 mi (8:36 / mi) +170m 8:06 / mi
shoes: Red Asics 2011
A nice session at East Rock with Becky and Marie. We did 10x(90/30). I felt good on the flats and uphills, but was dreadfully slow on the downhills. Need to get more aggressive! Running felt way more fun here than in the Arizona swelter.
Wednesday Apr 25, 2012 #
6 PM
Running 55:00 [2] 4.96 mi (11:05 / mi) +63m 10:40 / mi
After an all-too-brief visit to Columbus, went for a run at Westwoods with Kat straight from the airport. I had forgotten how nice this place is! Fun trails and cool-looking boulders and cliffs. Definitely need to run here more often.
Tuesday Apr 24, 2012 #
Note
Tiomila OK Linné Team 2 (preliminary):
1 14 000 m gafflad Niklas Aldén
2 8 000 m gafflad Liutauras Bilevicius
3 14 000 m gafflad Tomas Stenström/Mandus Ridefelt/David Lingfors
4 17 500 m rak Ulf Troeng
5 9 500 m gafflad Anders Håkansson
6 9 500 m gafflad Lars Magnusson
7 7 000 m rak Boris Granovskiy
8 13 000 m gafflad Olof Eriksson
9 9 000 m gafflad Simon Eklöv
10 18 000 m gafflad Johan Hamelius
Pleased.
1 14 000 m gafflad Niklas Aldén
2 8 000 m gafflad Liutauras Bilevicius
3 14 000 m gafflad Tomas Stenström/Mandus Ridefelt/David Lingfors
4 17 500 m rak Ulf Troeng
5 9 500 m gafflad Anders Håkansson
6 9 500 m gafflad Lars Magnusson
7 7 000 m rak Boris Granovskiy
8 13 000 m gafflad Olof Eriksson
9 9 000 m gafflad Simon Eklöv
10 18 000 m gafflad Johan Hamelius
Pleased.
Monday Apr 23, 2012 #
5 PM
Running 31:49 [5] 4.06 mi (7:50 / mi) +3m 7:49 / mi
I managed to squeeze in a quick intervals session after work on the gravel path on the ASU campus. The session was inspired by the Pterodactyl, who laid out a similar session on träningsbanken this week: 15-30-60-30-15 with 30 rest between intervals and 60 after each set. I only have time for five sets. Felt like it was a tough workout anyway.
Running 9:04 [2] 1.12 mi (8:04 / mi) +2m 8:01 / mi
Sunday Apr 22, 2012 #
9 AM
Running 1:36:16 [2] 9.71 mi (9:55 / mi) +391m 8:49 / mi
shoes: Red Asics 2011
Too damn hot!
Went to South Mountain Park to go for a trail run. It was hot. I ran the National Trail up to Buena Vista point and felt pretty fried by the time I got there. I did see a coyote, some flowering saguaros, and a bunch of chuckwallas along the way, which made it worthwhile. The run back down was a bit of a struggle, as I was very low on energy and pretty thirsty. Definitely thankful for a water tap at the trailhead when I got back. Still feeling out of sorts and weak now, 7 hours later.
Went to South Mountain Park to go for a trail run. It was hot. I ran the National Trail up to Buena Vista point and felt pretty fried by the time I got there. I did see a coyote, some flowering saguaros, and a bunch of chuckwallas along the way, which made it worthwhile. The run back down was a bit of a struggle, as I was very low on energy and pretty thirsty. Definitely thankful for a water tap at the trailhead when I got back. Still feeling out of sorts and weak now, 7 hours later.
Saturday Apr 21, 2012 #
9 AM
Hiking 1:00:00 [1] 9.37 mi (6:24 / mi) +389m 5:40 / mi
shoes: Red Asics 2011
A really great hike in the Superstition Mountains with Aurélie and Dani from the lab I am visiting here. Saw a couple of rattlesnakes, some beautiful lizards, and an iguana hiding in an iguana-sized cave. This was followed by a refreshing swim in Canyon Lake. Great day!
Friday Apr 20, 2012 #
6 PM
Running 50:47 6.71 mi (7:34 / mi) +4m 7:33 / mi
shoes: Red Asics 2011
Another fine 95F day in Tempe. Ran intervals on a dirt path going around a sports field on campus here. Did 8 of these, about 720m each, with 1 minute rest. Throat was dry from the start, but at least the temperature dropped as the workout went on.
Thursday Apr 19, 2012 #
6 PM
Running 1:22:26 [2] 10.11 mi (8:09 / mi) +153m 7:47 / mi
shoes: Red Asics 2011
To Papago Park and on trails in the park from my hotel in Tempe. I forgot that the sun sets earlier here than in Sweden right now, and so ended up in complete darkness about halfway through the run. Found my way back ok though, using the direction of planes coming into PHX as a compass.
Tuesday Apr 17, 2012 #
Running 53:12 [2] 7.09 mi (7:30 / mi)
shoes: Red Asics 2011
The "usual" East Rock perimeter loop. Feeling a bit unmotivated and sluggish at the start, which is not a huge surprise after 7 races in 11 days. Felt better and lighter as the run went on, and started thinking and getting excited about upcoming races: the Billygoat and Tiomila.
Monday Apr 16, 2012 #
Note
Still in Atlanta this morning, as Kat and I volunteered to get bumped off our flight to White Plains in exchange for a night at the Marriott and two round-trip tickets anywhere AirTran flies for each of us. Spent most of the evening at the Concierge Lounge, feeding. Yum.
Running 44:12 [2] 7.37 km (6:00 / km)
shoes: Red Asics 2011
Recovery run with Becks. Grateful for the company as motivation was minimal. Tired after a great weekend of racing with great friends. I really do miss the US orienteering community when I am in Sweden - there is nothing quite like seeing all the familiar faces and feeling like you are surrounded by family.
Sunday Apr 15, 2012 #
Note
US Champion in the middle distance!
Running 35:00 [2] 3.89 mi (9:00 / mi)
shoes: VJ Supra Spring 2012
Warmup and a nervous cooldown
Orienteering 34:33 [4] 4.9 km (7:03 / km)
shoes: VJ Supra Spring 2012
US Middle Champs + Team Trials for WOC
Saturday Apr 14, 2012 #
9 AM
Running 15:00 [2] 1.67 mi (9:00 / mi)
Warmup
10 AM
Orienteering race 1:42:34 [3] 14.4 km (7:07 / km)
shoes: VJ Supra Spring 2012
US Long Champs + Team Trials for WOC
4 PM
Biking 15:00 [1]
On an exercise bike in the hotel in the afternoon. Felt better after doing this and sticking my legs in the hotel pool for a while.
Friday Apr 13, 2012 #
Note
US Sprint Champs Silver (tied): http://www.obasen.nu/winsplits/online/en/default.a...
Mostly satisfied with the race, but the route choice through dark green on the last long leg (19) killed any hopes of winning against a super-speedy and accurate Eddie. Really fun course in the warm sunshine. Bring on the long tomorrow!
Mostly satisfied with the race, but the route choice through dark green on the last long leg (19) killed any hopes of winning against a super-speedy and accurate Eddie. Really fun course in the warm sunshine. Bring on the long tomorrow!
Running 35:00 [2] 3.89 mi (9:00 / mi)
shoes: Rob's shoes
Warmup and cooldown for the sprint
Orienteering 17:34 [5] 3.1 km (5:40 / km)
shoes: Rob's shoes
US Sprint Champs + Team Trials for WOC
Thursday Apr 12, 2012 #
Orienteering 41:02 7.1 km (5:47 / km)
shoes: Rob's shoes
Sprint intervals with Becky on the Yale campus map. Great last session before US Champs!
Wednesday Apr 11, 2012 #
6 PM
Running 40:00 [2] 4.0 mi (10:00 / mi) +145m 8:59 / mi
shoes: Red Asics 2011
A nice run at West Rock with Becky, Mike, and Marie.
Tuesday Apr 10, 2012 #
Biking 50:00 [3]
Spinning at Campus 1477 at Blåsenhus
Monday Apr 9, 2012 #
Note
Kolmårdskaveln
Running 15:00 [2] 1.67 mi (9:00 / mi)
shoes: VJ Supra Spring 2012
Warmup and a short cooldown
Orienteering 52:31 [4] 8.0 km (6:34 / km)
shoes: VJ Supra Spring 2012
Kolmårdskavlen, Linné's 3rd team, 5th and final leg
An ok run, if a little sluggish. Was by myself most of the way and somehow did not push myself as hard as should have during a relay. Made a 1 minute mistake on an easy control and snapped out of it a bit, and picked up both speed and focus to finish well.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
An ok run, if a little sluggish. Was by myself most of the way and somehow did not push myself as hard as should have during a relay. Made a 1 minute mistake on an easy control and snapped out of it a bit, and picked up both speed and focus to finish well.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
Sunday Apr 8, 2012 #
Note
Kolmårdsdubbeln
8 AM
Running 21:13 [2] 2.53 mi (8:23 / mi) +23m 8:09 / mi
Legs felt shot when I got up this morning, so I went for a morningjogg with some strides thrown in.
1 PM
Orienteering race 39:11 [4] 6.03 km (6:30 / km) +94m 6:01 / km
shoes: VJ Supra Spring 2012
Kolmårdsdubbeln middle distance, H21E2
Was running very well until back-to-back 1.5 minute mistakes in the second loop of the course. Very disappointing - i felt like I had complete control of the race and then just lost it all in a matter of seconds.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
Was running very well until back-to-back 1.5 minute mistakes in the second loop of the course. Very disappointing - i felt like I had complete control of the race and then just lost it all in a matter of seconds.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
Saturday Apr 7, 2012 #
Running 20:00 [2] 2.22 mi (9:00 / mi)
shoes: VJ Supra Spring 2012
Warmup with Ulf and then a short, sluggish cooldown.
12 PM
Orienteering race 1:32:31 [4] 14.45 km (6:24 / km) +186m 6:01 / km
shoes: VJ Supra Spring 2012
Finspångsorienteringen, an actual long distance race.
Legs felt heavy the whole way, and I felt like getting through terrain was a struggle, but I think it was like this for everyone. No big mistakes early on, but some some poor routes and executions, all at my plodding pace. Felt better in the middle of the race and sped up, running well until a bad route to 13 and then a mistake to 14, not really having an attackpoint I could do. Was caught by Liutas here and ran with him the rest of the way. Felt reasonably strong at the end.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
Legs felt heavy the whole way, and I felt like getting through terrain was a struggle, but I think it was like this for everyone. No big mistakes early on, but some some poor routes and executions, all at my plodding pace. Felt better in the middle of the race and sped up, running well until a bad route to 13 and then a mistake to 14, not really having an attackpoint I could do. Was caught by Liutas here and ran with him the rest of the way. Felt reasonably strong at the end.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
Friday Apr 6, 2012 #
T.rex training 30:00 [1]
Was not very inspired to go out and train in the freezing rain, so I stayed around the cottage and spent most of the day looking for the Easter egg hidden by Oskar and Hanna. Took a break to do a modified rockgympa session in the afternoon with Oskar and some of the girls.
Thursday Apr 5, 2012 #
Running 30:00 [2] 3.33 mi (9:00 / mi)
shoes: VJ Supra Spring 2012
Warmup and cooldown with the boys for Svartnatta
9 PM
Orienteering race 48:44 [4] 8.88 km (5:29 / km) +122m 5:08 / km
shoes: VJ Supra Spring 2012
Svartnatta
This is a two-person relay held outside of Vingåker in Sörmland. I ran the second leg after Johan H, who had a good run and came in not far behind the lead pack. I went out just ahead of Simon, and took off at full speed to try and stay ahead of him. The terrain was very fast, with a lot of trail running, and I was running at what felt a good bit faster than the speed I can orienteer at. I managed to do ok for the first half of the race and was careful around the forked controls, making sure I read the map. At one point, though, I ended up alone and made a one minute mistake, letting Simon catch up. We then raced head to head to the finish, and I had a slightly shorter forking, allowing me to finish just a few seconds ahead of him. Really good runs for a bunch of our guys, which was great to see. I really liked this relay!
Splits (we are 58th): http://www.obasen.nu/winsplits/online/sv/default.a...
This is a two-person relay held outside of Vingåker in Sörmland. I ran the second leg after Johan H, who had a good run and came in not far behind the lead pack. I went out just ahead of Simon, and took off at full speed to try and stay ahead of him. The terrain was very fast, with a lot of trail running, and I was running at what felt a good bit faster than the speed I can orienteer at. I managed to do ok for the first half of the race and was careful around the forked controls, making sure I read the map. At one point, though, I ended up alone and made a one minute mistake, letting Simon catch up. We then raced head to head to the finish, and I had a slightly shorter forking, allowing me to finish just a few seconds ahead of him. Really good runs for a bunch of our guys, which was great to see. I really liked this relay!
Splits (we are 58th): http://www.obasen.nu/winsplits/online/sv/default.a...
Wednesday Apr 4, 2012 #
Running 15:00 [2] 1.88 mi (8:00 / mi)
shoes: VJ Falcons 2012
Warmup and cool-down
6 PM
Orienteering 44:29 [3] 7.66 km (5:48 / km) +23m 5:43 / km
shoes: VJ Falcons 2012
Wednesday day training on East Lunsen. Ran well and felt good after the needle treatment. Got to watch Albin in action. He was so good at taking perfect lines through terrain and never needing to really slow down or stop. Very impressive.
Tuesday Apr 3, 2012 #
Note
(rest day)
Another treatment with Mårten. Even more pain than usual, but I think these actually do help, at least to remove the symptoms and relieve pain and stiffness in the hamstring.
Monday Apr 2, 2012 #
T.rex training 48:00 [1]
Rockgympa, with Ross leading.
Innebandy 35:00 [3]
Sunday Apr 1, 2012 #
Note
Solna OK medeldistans, Stockholm
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Supra Spring 2012
Warm-up.
11 AM
Orienteering race 31:23 [4] 5.18 km (6:03 / km) +60m 5:43 / km
shoes: VJ Supra Spring 2012
Solna OK Middle Distance race
Cold again, and a small amount of snow in the forest. Ran well for most of the race, was focused, and had good flow in and out of controls. However, still couldn't keep it together for the whole race and made mistakes towards the end: 0:40 on 16, 0:10 on 17, and 0:50 on 19, the last control. Need to work on staying focused for the whole race! However, the hamstring held up, and my speed through the forest was good.
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1334/2000
Cold again, and a small amount of snow in the forest. Ran well for most of the race, was focused, and had good flow in and out of controls. However, still couldn't keep it together for the whole race and made mistakes towards the end: 0:40 on 16, 0:10 on 17, and 0:50 on 19, the last control. Need to work on staying focused for the whole race! However, the hamstring held up, and my speed through the forest was good.
Results: http://www.obasen.nu/winsplits/online/sv/default.a...
QR: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
1334/2000
5 PM
T.rex training 50:00 [1]
Snygg-Magnus jympa. Very tired and low on energy in the beginning, but it got better during the workout. Magnus is awesome.