Training Log Archive: BorisGrIn the 31 days ending Dec 31, 2007:
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Monday Dec 31, 2007 #
Running 1:05:00 [2] 7.43 mi (8:45 / mi)
shoes: Asics 2007
A really nice, enjoyable run in Forest Park with Kat, Greg, and Sergei on a perfect sunny morning. Great to run with the goats again after a long time away. Some strides with Greg at the end.
Saturday Dec 29, 2007 #
Running 1:04:01 [2] 7.53 mi (8:30 / mi)
shoes: Montrail Trail Shoes
A very muddy morgonjogg on the larger trails on Nåsten in balmy Swedish winter weather: +7C and overcast. Time to pack for NYC and DR. This will be the first time in a while that I won't be packing O shoes for a trip - it's time to start my winter training break. November and December have gone very well training-wise, and now I will take it easy for two weeks, only training when I feel like it, before resuming winter training for the second half of January, February and March.
C • DR 1
Friday Dec 28, 2007 #
Orienteering 1:53:23 [2] *** 12.0 km (9:27 / km)
spiked:21/26c shoes: VJ Falcons-Fall '07
Last O-training of 2007 in Sweden, before flying to New York tomorrow. Kat and I took a field trip to Stockholm, to run on the huge Nackareservat map, which Kenny and I enjoyed running on way back in 2001. We took a bus from Slussen to Hellasgården, dropped our stuff there, and ran a nice long course, which only covered a tiny portion of the huge nature reserve. Very cool terrain, and fun orienteering.
Map: http://files.myopera.com/borisgr/albums/264633/IMG...
Map: http://files.myopera.com/borisgr/albums/264633/IMG...
Thursday Dec 27, 2007 #
Running 50:00 [2] 5.56 mi (9:00 / mi)
shoes: Rob's shoes
Running down to the track with Kat, jogging between intervals, running back home the long way.
Running 10:00 [1]
Secret Russian Running Drills, this time led by an actual Russian (Kat)!
Running 18:35 [5] 5.6 km (3:19 / km)
shoes: Rob's shoes
Intervals on the track. The idea was to run 4x1200m with a lap jogging (2:15) rest, aiming for 4:00-4:05 per 1200, and then do a bunch of shorter stuff (ideally, 4 800's, 4 400's, 4 200's), but I felt totally shattered after the 1200's. Weird, since I was running 1200's at a similar pace (though with more recovery time) as far back as three years ago. And anyway, this is just a bit above my 5km pace, so I don't understand why these felt so hard. After the 1200's, I took a 5 minute jogging break, and then attempted a couple of 400's, but the legs just rebelled and didn't want to go. A very disappointing session.
Times:
4:00
4:01
4:01
4:03
72
75
Times:
4:00
4:01
4:01
4:03
72
75
T.rex training 40:00 [2]
OK Linné circuits at home with Kat. One advantage of not having enough furniture in the apartment is the presence of sufficient space in the living room for circuits. Lots of fun, cheered me up nicely after the intervals debacle.
Wednesday Dec 26, 2007 #
Running 49:25 [2] 5.81 mi (8:30 / mi)
shoes: 2007 model Falcons
Jogging to and from the backbana start, plus jogging around on the ridge a bit while waiting for Kat.
Running 30:19 [3] 5.0 km (6:04 / km) +300m 4:40 / km
shoes: 2007 model Falcons
Backbana, standard cruisey pace. Thought about running two laps, but just couldn't be motivated to run up and down through the slippery mud again.
Biking 53:00 [4]
Spinning at F&S. Worked hard, sweated lots.
Tuesday Dec 25, 2007 #
Orienteering 2:24:53 [2] *** 14.49 km (10:00 / km)
spiked:27/30c shoes: VJ Falcons-Fall '07
Perfect day for orienteering on Nåsten: the leaves are down, it's relatively warm (+3C), and the marshes are still frozen. Kat and I did a long technique training, starting with a few legs among the cliffs on the slope down to Hågadalen, and then going through a lot of Nåsten's nicest parts. We took turns leading, and the person in front kept saying their plan and the features he or she was looking for along the way. This worked very well, except for one horrendous error I made on a relatively easy control. Oops.
T.rex training 55:00 [1]
Christmas Jympa at F&S. This one was medium intensity, with an emphasis on strength exercises. Surprisingly fun. Lots and lots of people here today, probably trying to work off the weight of their Christmas dinners.
Monday Dec 24, 2007 #
Orienteering 1:21:04 [2] **** 6.0 km (13:31 / km)
shoes: 2007 model Falcons
Got an SMS from Ulrik last night asking if we wanted to come run on Ekdalen in the morning, so here we were. Really great terrain, with good runnability and visibility, but tricky orienteering. Unfortunately, the map (which is being redrawn this year) is fifteen years old and not so great to begin with. So in a few places we had to stand around and figure out which parts of the map matched reality. Kat led most of the way, with Ulrik and me following. She orienteered well, which was really cool. We saw a moose in the beginning, but she ran off before we could get close. The coolest thing, perhaps, were the marshes, which were frozen, but the ice was totally clear, so it really looked like we were running on water. Totally awesome feeling!
Running 26:00 [2] 3.06 mi (8:30 / mi)
shoes: Asics 2007
Warm-up/cool-down
Running 28:28 [4] 7.5 km (3:48 / km)
shoes: Asics 2007
Tempo run on the Stadsskogen lit trail. Weird to be out on Christmas Eve - no one out in the forest at all. I guess people take this Christmas thing seriously... Anyway, I did 3 loops, 2.5km each. The plan was to aim for between 9:30-9:45 per loop. Worked out well:
9:31
9:31
9:26
9:31
9:31
9:26
Sunday Dec 23, 2007 #
Running 1:53:55 [2] 18.0 km (6:20 / km)
shoes: VJ Falcons-Fall '07
Ran a Tuesday night course (course A - the same one we ran on Tuesday) with Jörgen and Tommy Lindberg. Nice cruisey pace, a lot more fun in daytime than at night. All the marshes were frozen.
T.rex training 1:00:00 [2]
The usual strength workout at F&S in the evening. Christmas music playing the whole time. Grrrrr. Does anyone actually voluntarily listen to Christmas music on their own time???
Saturday Dec 22, 2007 #
Note
(rest day)
And then, an unscheduled day off§. Kat woke up with really bad back pain, so she could barely walk, and we spend most of the day in the emergency room of the hospital waiting for her to be seen. No motivation to train when we got home. Kat was diagnosed with a "back sprain" and was told it should get better in a couple of days.
Friday Dec 21, 2007 #
Note
(rest day)
Scheduled day off!
Thursday Dec 20, 2007 #
Running 30:00 [2] 3.33 mi (9:00 / mi)
shoes: Asics 2007
Warm-up, cool-down, jogging between intervals.
Running 10:00 [1]
Secret Russian Running Drills
Running 24:00 [5] 6.86 km (3:30 / km)
shoes: Asics 2007
Intervals: 3-minute intervals on Stadsskogen's lit track, with 1 minute jogging rest. Felt very tired right from the start and didn't have that extra gear to push harder that I'd had the last few interval sessions. I guess yesterday's two hard workouts took their toll. Struggled through 8 intervals, running with or behind Mata Fröberg most of the time. We were both hurting on the last couple, running them by ourselves.
T.rex training 40:00 [2]
Circuits after intervals. The usual. Very few people tonight - the holidays are about to start.
Wednesday Dec 19, 2007 #
Running 23:14 [2] 2.73 mi (8:30 / mi)
shoes: 2007 VJ Falcons
From Polacksbacken to backbana and back, plus jogging on top of the ridge waiting for Kat to finish.
Running 27:46 [4] 5.0 km (5:33 / km) +300m 4:16 / km
shoes: 2007 VJ Falcons
Backbana. Legs feeling very stiff and slow, but pretty strong on the hills anyway. Reasonably hard effort, but certainly not all out. Pleased with the time.
Running 8:00 [2] 0.94 mi (8:30 / mi)
shoes: 2007 model Falcons
Warm-up for the night-O.
Orienteering 1:09:34 [4] **** 8.75 km (7:57 / km)
spiked:11/14c shoes: 2007 model Falcons
Wednesday night-O at Plantskolan, the monthly final for December. I ran the long course and had a pretty good run. Caught Ulf, who had made a mistake, at 1, and ran with him for a chunk of the course. We split up on a forking, and I was alone for a while and then with Ulrik, together missing the 11th control by about 2:30. Then caught a couple of guys going to the last control, but we all missed it and searched around for a while. I figured it out first, but Ulf passed me on the run-in. Still, a good result and a good run in a tough area. A nice dinner with negnirO followed.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=4...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=4...
Tuesday Dec 18, 2007 #
Running 1:55:49 [2] 16.5 km (7:01 / km)
shoes: VJ Falcons-Fall '07
Tuesday night course A - the first one ever made. About -4C and clear, most marshes frozen. This course mostly goes on trails with long stretches along rides, so even though I was alone for large chunks of this, there wasn't much orienteering to be done. Ended up in a small pack with Olle Erickson and Sofie for the last 5km or so.
Monday Dec 17, 2007 #
Running 36:07 [2] 4.51 mi (8:00 / mi)
shoes: Asics 2007
Down to the track and back with Kat.
Running 24:00 [4] 6.1 km (3:56 / km)
shoes: Asics 2007
A sort-of tempo run on the track. Tried pacing Kat for her 3km time trial, which was a bit below my planned tempo pace, then sped up to just under 6 minute/miles for the last mile and a half or so.
Note
Had the second half of the course setter's certification course this evening. I suppose now I am qualified to set courses at Swedish competitions.
Sunday Dec 16, 2007 #
Running 1:54:55 [2] 16.42 km (7:00 / km)
shoes: 2007 model Falcons
A "morning" long run with Kat (and part of the way with Lasso) to get rid of the hangover from our moving-in party. We ran on small trails on Nåsten, which was quite nice, as was the fact that most marshes were frozen enough to hold my weight.
T.rex training 1:00:00 [2]
Took quite a bit of willpower (plus a desire to escape having to do laundry) to drag myself off the "couch" and to the gym this evening, but I am glad I did it. Still feeling a bit hungover, but fresher after the workout than before.
Saturday Dec 15, 2007 #
Running 15:00 [2] 1.67 mi (9:00 / mi)
shoes: VJ Falcons-Fall '07
Warm-up
Orienteering 51:00 [3] 7.29 km (7:00 / km)
shoes: VJ Falcons-Fall '07
Christmas Points-O organized by Anne Kretzschmar on Lunsen. This was a score-O, where each control had little paper tabs with point written on them: 29, 28, 27, and so on down to 1. If you are the first person to get to the control, you take the 29-point tab, second one gets 28, and so on. So strategy makes a difference. We were on a really nice area of Lunsen, which was just a pleasure to run on this cold, frosty morning. My strategy was to go for the area with the highest control concentration first and try to get the highest points on those. It worked pretty well, as I got a lot of 28s and 29s there. Then one more loop through the north side of the map and back to the finish. Got 28 of 36 controls, good for (i think) 617 points and first place. Pretty cool. Will have the map posted later when I find it.
Thursday Dec 13, 2007 #
Running 50:00 [2] 5.56 mi (9:00 / mi)
shoes: Asics 2007
Jogging to the hill on the Norby lit track, jogging between intervals, and running to Hågadalsskolan afterwards.
Running 10:00 [5] 3.0 km (3:20 / km) +250m 2:21 / km
shoes: Asics 2007
Intervals with Kat on the steep, short hill in Norby. I gave her a headstart of about 10 meters and tried to catch her. Usually got to the top just ahead of her. We did 2 sets of 10 with a 5 minute jogging break in the middle.
T.rex training 40:00 [2]
Circuits after intervals. Fun as always. The evening ended with taking Patrick out for dinner for his birthday and us all eating a giant orienteering-themed cake Mari baked for him, complete with Patrick in a Linné O-suit, trees, controls, rocks, and dot knolls. Yum!!
Wednesday Dec 12, 2007 #
Running 31:30 [2] 3.5 mi (9:00 / mi)
shoes: Rob's shoes
Warm-up, cool-down, a couple of running drills.
Running race 16:58 [5] 5.0 km (3:24 / km)
shoes: Rob's shoes
Having felt very good running intervals the last couple of weeks, I decided to run another 5km time trial on the track before the snow came again to see if I have gotten any faster. My PR was 17:21, which I ran on October 24th. I really hoped to try and break it this time, with a "dream goal" of breaking 17 minutes. It was nice and chilly (-2C), and I think it was the first time I'd ever run on a track covered in frost. A bit tough mentally to get myself to do this, even once I got there. Somehow, it seems so easy to think up excuses not to run, especially when no one is around to make you feel guilty. Eventually, though, I got myself to start running, but none of that feeling of speed and lightness from interval sessions ever came. I struggled to breathe well, and my legs felt pretty heavy. After one lap, I thought I'd never finish, as I was in pain and already a second off the target pace. As the laps went along, I was still feeling bad, but nothing seemed to be getting worse. With a lap and a half to go, I realized I had a shot, and tried to pick it up. The last 200 meters was not a pretty sight, as I was wheezing and making all sorts of horrid noises, and running as fast as I could. When I crossed the finish line and stopped my watch, I was really glad to see a number under 17 minutes on it!
It's so much easier to be happy after a running race than after an orienteering race - when running, if you hit the time you aim for, you are happy. In orienteering, there are always things you could have done better, and you can never be completely happy. In some ways, running seems like such a more straightforward sport.
82.0
80.9
81.6
82.4 (5:27 mile)
82.9
82.5
83.1
82.1 (5:30 mile)
82.7
82.1
82.6
80.5 (5:28 mile)
34.0
It's so much easier to be happy after a running race than after an orienteering race - when running, if you hit the time you aim for, you are happy. In orienteering, there are always things you could have done better, and you can never be completely happy. In some ways, running seems like such a more straightforward sport.
82.0
80.9
81.6
82.4 (5:27 mile)
82.9
82.5
83.1
82.1 (5:30 mile)
82.7
82.1
82.6
80.5 (5:28 mile)
34.0
Running 7:00 [2] 0.78 mi (9:00 / mi)
shoes: 2007 model Falcons
A bit of a warm-up for the night-O.
Orienteering 42:16 [3] *** 5.06 km (8:21 / km)
spiked:7/9c shoes: 2007 model Falcons
Wednesday Night-O at Vedyxa. Ran the middle course, given that I am trying to take this week with a bit less volume than last. Started out by missing the first control a bit, then finding, but looking at the number on the SI unit (31) and not on the flag (91). Confused, I circled around for a while and returned to the same place, perhaps 3 minutes later. Decided this was the right one, punched, and went on. Then remembered that the right codes were only on the flags themselves. Oh well. Orienteered quite well after that, pretty fast and with some confidence. Probably helped that the terrain was mostly nice, and the map made sense.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=4...
Route Gadget: http://www.oklinne.nu/routegadget/cgi-bin/reitti.c...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=4...
Route Gadget: http://www.oklinne.nu/routegadget/cgi-bin/reitti.c...
Tuesday Dec 11, 2007 #
Running 1:47:59 [2] 14.3 km (7:33 / km)
shoes: VJ Falcons-Fall '07
Tuesday night course Ö, designed by Kat and myself! Fun to run, though I was mostly just hanging around the pack and not doing too much precise navigation. Plus, I smacked my head on a tree branch pretty hard at one point and had to run hard to catch up. Was at the back of the pack the rest of the way. Spent the rest of the evening sitting in a training group meeting, planning training for the rest of the winter. The schedule is set. Looks good.
Monday Dec 10, 2007 #
Running 1:03:12 [2] 7.9 mi (8:00 / mi)
shoes: Asics 2007
A run around the neighborhood, plus some loops on the lit track in Stadsskogen. Didn't have time for anything else, as I had to go to a course-setting clinic at the clubhouse. I have to get a Swedish course-setting certification before setting courses for Linné's fall event. The clinic was actually pretty fun, with meaningful discussions, especially about the easier courses, which I have less experience with.
Sunday Dec 9, 2007 #
Running 1:55:04 [2] 20.0 km (5:45 / km)
shoes: Montrail Trail Shoes
Long run on trails and dirt roads with Kat. Went from Blodan past Kung Björn's hill and then all the way south through Nåsten towards Stabby and onto Hammarskog. A loop around Hammarskog and then back through the Lurbo riding center and along Hågadalen past the clubhouse and home. Very muddy the entire time.
Saturday Dec 8, 2007 #
Running 7:00 [2] 0.87 mi (8:00 / mi)
shoes: VJ Falcons-Fall '07
Warm-up
Orienteering 1:18:40 [4] *** 11.8 km (6:40 / km)
spiked:18/21c shoes: VJ Falcons-Fall '07
We drove down to Sigtuna for a training that a few other clubs (Tisaren, Halden, Pan-Kristianstad) were running as part of their Tiomila training weekend. We ran on the map that I think is geographically closest to the Tiomila 2008 map. Nice terrain, with mostly very runnable forest and pockets of hilltop detail that were intricate, but still mostly readable on the run. The seven Linné runners doing the forked long course started as a mini mass start and were off. I ran intermittently with some of the guys, but was by myself for large stretches of the course. Spotted Andrew about a minute ahead of me with a few controls left, but couldn't do much about it, as he had a shorter gaffling in the end to make up for the longer one he had in the beginning.
My legs felt tired pretty much the entire way, but I was happy with my orienteering and flow through terrain, so that was a big positive. About 3 minutes total lost for the course. Ulf had the fastest time of us, ~73 minutes.
My legs felt tired pretty much the entire way, but I was happy with my orienteering and flow through terrain, so that was a big positive. About 3 minutes total lost for the course. Ulf had the fastest time of us, ~73 minutes.
T.rex training 1:00:00 [2]
Felt dead when we got home from the morning's training and barely dragged myself out the door. Once in the gym, though, felt a bit livelier and worked pretty hard. Downright fresh and peppy by the time I finished the workout. Weird how that happens sometimes.
Friday Dec 7, 2007 #
Note
(rest day)
Sort of a rest day, I guess, as we spent the whole day moving our stuff over to the new apartment in Blodstensvägen, the orienteering ghetto!! No time for training, but I was totally exhausted by the end of the day. Luckily, Andrew cooked a nice dinner in the new place for Patrick, Mari, Kat, and myself.
Thursday Dec 6, 2007 #
Running 32:00 [2] 3.56 mi (9:00 / mi)
shoes: Rob's shoes
Warm-up, cool-down, jogging between intervals.
Running 30:00 [5] 5.22 mi (5:45 / mi)
shoes: Rob's shoes
Linné intervals. It's hard to believe that a pair of running shoes can make such a difference, but I really feel like I am flying when I wear Rob's old Mizunos. I felt great during intervals tonight and was actually excited about the start of each interval, so I could start out steady and then gradually accelerate to a nice cruising speed. We did 9-6-3-3-2-2-1-1-1-.5-.5-.5-.5, which is one of my favorite workouts that the club does. Also, this was the first time Kat came along to Linné intervals, and this also happened to be her birthday.
Running 10:00 [2]
Secret Russian Running Drills.
T.rex training 40:00 [2]
Circuits with the club after intervals. Fun, as usual.
Wednesday Dec 5, 2007 #
Running 16:42 [2] 1.96 mi (8:30 / mi)
shoes: 2007 model Falcons
Running to tha start of backbana and back from Polacksbacken with Kat.
Running 36:14 [3] 5.0 km (7:15 / km) +300m 5:34 / km
shoes: 2007 model Falcons
Backbana with Kat. Very wet and slippery the entire way. We moved reasonably slowly, both of us quite tired from the day before. I managed to turn the ankle towards the end, hopefully not too badly.
Orienteering 1:11:40 [3] *** 7.2 km (9:57 / km)
spiked:7/15c shoes: VJ Falcons-Fall '07
Wednesday Night-O. This one was on southern Nåsten, with the start at Lurbo, near IF Thor's clubhouse. Ran pretty badly, with lots of hesitations, especially in the control circles. Also, being tired from the last couple of days didn't help me push hard through the many thick bits and swamps.
Tuesday Dec 4, 2007 #
Orienteering 1:45:00 [2] 9.0 km (11:40 / km)
shoes: 2007 VJ Falcons
Running around Nåsten with Patrick, a bunch of colorful posters, and a couple of hammers. We were enlisted as slaves for Linné's winter training premiere, which meant hammering signs and shiny reflectors all over the forest. We were really out there for 2.5 hours, and were cold and wet for the entire time, but I suppose just being cold and wet isn't sufficient for counting as training.
Orienteering 1:51:20 [2] 12.8 km (8:42 / km)
shoes: VJ Falcons-Fall '07
OK Linné's winter training Premiere, an event that is always full of pomp, circumstance, and a whole lot of surprises. This year's surprises included the one-and-only Per Forsberg as speaker at the event (the mp3 of his commentary is available on the website), fantastic fireworks, lots of colorful signs and reflectors in the forest, creating a sparkling, glittery effect in the middle of the dark woods, and finally, a long run through an icy cold marsh, where the entire way was lit up by burning lanterns, and the end of the marsh was marked by a control tree, a tree with about 20 reflecting O-flags hanging on it - it was like finding the mega-control on your course! Once the marsh ended, signs started appearing, teasing the runners: "You must be hungry now!"; "Want some pizza?"; "Don't you wish there was a pizzeria in the middle of Nåsten?", and so on. A few hundred meters later, sure enough, there was a pizzeria, with ham pizza, vegetarian, and even gluten-free pizza available, albeit a tad cold. The pizza was accompanied by some cider and a big-screen slide show featuring highlights from OK Linné's 2007 orienteering season. Filled up with some yummy pizza, it was easy to get through the rest of the course and get back to the clubhouse, where a hot sauna, warm soup, and the company of friends awaited. An excellent way to start off the club's winter training season!
As for the actual run, I ended up running with Kat, mostly letting her navigate and moving at her pace. It worked out well, and I was impressed with her improved map-reading skills at night and in Swedish terrain.
As for the actual run, I ended up running with Kat, mostly letting her navigate and moving at her pace. It worked out well, and I was impressed with her improved map-reading skills at night and in Swedish terrain.
C • Wow! 5
Sunday Dec 2, 2007 #
Running 1:00:00 [2] 6.67 mi (9:00 / mi)
shoes: 2007 VJ Falcons
OK Linné fall planning camp.
I was feeling a bit out of sorts all wekend, mostly just tired and a bit sleep-deprived, so I took it very easy today and went for a trail run on OK Hällen's clubhouse map. A nice trail loop on a rare beautiful sunny morning around here.
I wrote a story (in English) about the fall planning camp and all the associated adventures for the Linné website: http://www.oklinne.nu/index.php?page=news&id=2190
I was feeling a bit out of sorts all wekend, mostly just tired and a bit sleep-deprived, so I took it very easy today and went for a trail run on OK Hällen's clubhouse map. A nice trail loop on a rare beautiful sunny morning around here.
I wrote a story (in English) about the fall planning camp and all the associated adventures for the Linné website: http://www.oklinne.nu/index.php?page=news&id=2190
Saturday Dec 1, 2007 #
Orienteering 1:37:30 [2] *** 9.75 km (10:00 / km)
shoes: VJ Falcons-Fall '07
OK Linné's fall planning camp. On the way down to Stigtomta, we stopped at a map called Nynäs and went for a long run there. I was pretty tired, as Kat flew in from England after 2am earlier that morning, so I took it quite easy. The terrain was beautiful, the map a bit rough in places, and the forest very wet.