Training Log Archive: BorisGrIn the 31 days ending Jan 31, 2008:
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| 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 | Th | |||||||||||||||||||||||||||
Thursday Jan 31, 2008 #
Running 30:00 [2] 3.53 mi (8:30 / mi)
shoes: Asics 2007
Warm-up, cool-down, jogging between intervals.
Running 10:00 [0]
Löpskolning
Running 30:00 [5] 5.22 mi (5:45 / mi)
shoes: Asics 2007
Finally made it through a full work-out. We did a ladder: 1-2-3-4-5-5-4-3-2-1 minutes with 1 minute rest each. Didn't run extremely fast as it was icy and windy around the Ekeby loop, but felt ok. The knee hurt a few times, but most of the time I didn't have to think about it.
T.rex training 40:00 [2]
Linné circuits. It's been a while - I've missed them!
Note
I learned today that Johan Lindahl, who started yesterday's night-O at the same time as me, put a sharp stick clean through his O-shoe and foot on the way to the second control. He was found by a few others and had to be carried out of the forest and taken to the hospital for emergency surgery. He got relatively lucky - the stick didn't cut through and muscles or ligaments, but he'll still have to be on crutches for a while. Pretty scary stuff.
Wednesday Jan 30, 2008 #
Running 10:00 [2] 1.18 mi (8:30 / mi)
shoes: 2007 model Falcons
Warm-up
Orienteering 1:12:05 [3] *** 9.1 km (7:55 / km)
spiked:12/17c shoes: 2007 model Falcons
Wednesday Night-O in about 3 inches of snow and slush. Long course at Ekebyboda, where Kat and I once ran a night-O together in September 2005, doing roughly 6.2km in about 100 minutes. I suppose there is evidence for some improvement.
Actually, I felt pretty good today, especially navigationally. In fact, most of my mistakes came when I was distracted by others and followed them, rather than trust myself, which is the direct opposite of the way many of my night-O mistakes have happened so far. I ran reasonably well in the beginning and caught a few guys, but made costly mistakes on 8 (overrunning the control all the way to the field), 11 (really not understanding the contours there), and 12 (same problem as on 11). Felt tired in the end, but still strong enough to get away from Ulrik and Gustaf Granath over the last couple of controls. Still, a long way to go before I can call myself a competent night orienteer.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=5...
Actually, I felt pretty good today, especially navigationally. In fact, most of my mistakes came when I was distracted by others and followed them, rather than trust myself, which is the direct opposite of the way many of my night-O mistakes have happened so far. I ran reasonably well in the beginning and caught a few guys, but made costly mistakes on 8 (overrunning the control all the way to the field), 11 (really not understanding the contours there), and 12 (same problem as on 11). Felt tired in the end, but still strong enough to get away from Ulrik and Gustaf Granath over the last couple of controls. Still, a long way to go before I can call myself a competent night orienteer.
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=5...
Tuesday Jan 29, 2008 #
Running 1:58:27 17.0 km (6:58 / km)
shoes: VJ Falcons-Fall '07
Tuesday night course A. This one goes mostly on rides, making it utterly boring. I was sure we'd been out for two hours when I looked at my watch at one point. It showed 1:15. Ugh. Wet and muddy, but really warm: +7C!
After training Mats asked if the reason I've felt so dead and tired is because I am suddenly working full-time now. That's certainly a possible explanation - not sure if I've been recovering enough recently.
Also, saw Kenneth Jonsson about my knee in the clubhouse. He gave me an impromptu knee exam after training. No serious damage found, and he thinks that something is pinched there, which is what causes the occasional bouts of extreme pain. He says the best thing I can do is keep training and, hopefully, slam my knee into something else at some point to unpinch whatever is pinched. The sophistication of modern medicine never ceases to amaze me!
After training Mats asked if the reason I've felt so dead and tired is because I am suddenly working full-time now. That's certainly a possible explanation - not sure if I've been recovering enough recently.
Also, saw Kenneth Jonsson about my knee in the clubhouse. He gave me an impromptu knee exam after training. No serious damage found, and he thinks that something is pinched there, which is what causes the occasional bouts of extreme pain. He says the best thing I can do is keep training and, hopefully, slam my knee into something else at some point to unpinch whatever is pinched. The sophistication of modern medicine never ceases to amaze me!
C • job 3
Monday Jan 28, 2008 #
Running 39:36 [2] 4.66 mi (8:30 / mi)
shoes: Asics 2007
Warm-up and cool-down, including a lap with Lina.
Running 19:13 [4] 5.0 km (3:51 / km)
shoes: Asics 2007
Tempo run on the Stadsskogen lit track. The plan was to do 3 laps, just like I did towards the end of December, but my body just didn't feel up to it. During the second lap, even though I was going slower than I ran all three laps a month, it became clear that I couldn't keep that speed without significantly increasing effort. So i stopped after two laps. Splits: 9:33, 9:40.
What a difference a month can make. In December, I felt like I was getting stronger and faster with every workout I did, and it seemed like I was in the kind of shape I'd never even been close to before. Now, it feels like I am just going through the motions and only doing the trainings because they are scheduled in my training plan. I don't feel like I am getting stronger or faster, or becoming a better orienteer. And I am struggling just to finish workouts. What's going on???
What a difference a month can make. In December, I felt like I was getting stronger and faster with every workout I did, and it seemed like I was in the kind of shape I'd never even been close to before. Now, it feels like I am just going through the motions and only doing the trainings because they are scheduled in my training plan. I don't feel like I am getting stronger or faster, or becoming a better orienteer. And I am struggling just to finish workouts. What's going on???
T.rex training 1:00:00 [2]
Jympa.
Sunday Jan 27, 2008 #
Orienteering 1:22:57 [2] ***** 9.4 km (8:49 / km)
spiked:7/12c shoes: VJ Falcons-Fall '07
"Thierry training" on Lunsen. One of the US Team armchair training emails that Kat sent out last week talked about Thierry and his way of using simplification and "visibility maps" to speed up orienteering, even in the most complex terrain (see http://news.worldofo.com/2007/12/10/gueorgious-sto... ).
This inspired me to plan a "Thierry training" for OK Linné on Lunsen, where a bunch of controls were already hanging for the Tiomila training package. The idea was simple: take a look at a leg, identify the features you will use for navigation, and copy them down onto a blank sheet of paper. The plan was to do this for the first several legs of the course and for the last several, using the real map for navigation in between, but with thoughts still aimed towards simplification and picking out distinct or visible features to use, rather than trying to read everything which is a habit that is easy to get into, especially on Lunsen.
It worked surprisingly well, at least to a degree. Of the 6 controls I tried to find this way, I spiked 3, was in the circle, but had drawn too crudely on 2, and was a good bit off on 1 more. And it was a lot of fun. I will try to think in this was more in the coming season and see if it improves my speed of navigation.
Here is the actual bit of map I did this on: http://files.myopera.com/borisgr/albums/264633/IMG...
And here is the "map" I drew for myself: http://files.myopera.com/borisgr/albums/264633/IMG...
This inspired me to plan a "Thierry training" for OK Linné on Lunsen, where a bunch of controls were already hanging for the Tiomila training package. The idea was simple: take a look at a leg, identify the features you will use for navigation, and copy them down onto a blank sheet of paper. The plan was to do this for the first several legs of the course and for the last several, using the real map for navigation in between, but with thoughts still aimed towards simplification and picking out distinct or visible features to use, rather than trying to read everything which is a habit that is easy to get into, especially on Lunsen.
It worked surprisingly well, at least to a degree. Of the 6 controls I tried to find this way, I spiked 3, was in the circle, but had drawn too crudely on 2, and was a good bit off on 1 more. And it was a lot of fun. I will try to think in this was more in the coming season and see if it improves my speed of navigation.
Here is the actual bit of map I did this on: http://files.myopera.com/borisgr/albums/264633/IMG...
And here is the "map" I drew for myself: http://files.myopera.com/borisgr/albums/264633/IMG...
Orienteering 1:00:00 [1] 5.0 km (12:00 / km)
shoes: VJ Falcons-Fall '07
A few minutes after I finished the training, I was picked up by Rob Hart, and we drove off to the north parts of Lunsen for some exploration of Varsity Match control sites and terrain. Rob brought along a saw and an ax, and we knocked stakes into the ground at a bunch of control locations. The terrain is excellent - challenging and technical, but not as deadly for orienteers with limited Scandinavian experience as some parts of Lunsen can be. We were out for two hours or so, but a good bit of that was spent hammering and sawing.
Saturday Jan 26, 2008 #
Running 1:04:56 [2] 8.12 mi (8:00 / mi)
shoes: VJ Falcons-Fall '07
To/from backbana, plus running up and down a few of the smaller hills on the west side of the ridge.
Running 30:41 [3] 5.0 km (6:08 / km) +300m 4:43 / km
shoes: VJ Falcons-Fall '07
Backbana, one lap with Albin and Andreas Gerber, a Swiss exchange student here. Felt fine physically - didn't feel like I was killing myself, but my left knee is starting to worry me. Hurt quite a bit on the downhills, so I didn't run a second lap as planned.
T.rex training 1:00:00 [0]
At F&S. The usual, except more arm stuff and less stuff involving quads, since my knee hurt.
Friday Jan 25, 2008 #
Note
(rest day)
A much-needed rest day from training.
Thursday Jan 24, 2008 #
Running 35:00 [2] 4.38 mi (8:00 / mi)
shoes: Asics 2007
Warm-up plus the jog back to Hågadalsskolan.
Running 10:00 [1]
Löpskolning
Running 10:00 [4] 1.67 mi (6:00 / mi)
shoes: Asics 2007
This was supposed to be a 40-minute tempo run, but as soon as we started, I could feel shin splints coming on, most likely from this being a second consecutive fast run on pavement. After ten minutes I decided to call it a day as the shin splints weren't going away, and I didn't want them to get worse. Will see how they feel tomorrow.
Innebandy 45:00 [3]
Innebandy after running in Hågadalsskolan. Lots of fun, lots of sprinting up and down the court. Still pretty bad at it (no surprise), but it was a lot of fun to play, especially with the Linné crowd.
Wednesday Jan 23, 2008 #
Running 20:00 [2] 2.22 mi (9:00 / mi)
shoes: 2007 model Falcons
To/from the clubhouse and to the start.
Orienteering race 58:09 [4] ** 10.8 km (5:23 / km)
spiked:12/16c shoes: 2007 model Falcons
NC Sport Cup 2 / Uppsala Night Cup 1
A race on the Stadsskogen/South Uppsala map, with a lot of road and trail running and pockets of navigation in the forest. The race was mass-start with "unfair forking". The pace was really fast right from the start, and I felt like I was really having trouble keeping up, but it got better, and in the second half of the course I felt stronger. Made a total of about 3 minutes of mistakes - 3x30 seconds and one big one - 1.5 minutes on the long leg. Ran in a pack of 4 most of the second half, but got ahead of them when I spiked 11 and they had a different fork. Ended up 5th overall, though should have been 7th since Christer and Ulf both managed to punch wrong controls.
Results: http://www.oklinne.nu/documents/documents_open.php...
A race on the Stadsskogen/South Uppsala map, with a lot of road and trail running and pockets of navigation in the forest. The race was mass-start with "unfair forking". The pace was really fast right from the start, and I felt like I was really having trouble keeping up, but it got better, and in the second half of the course I felt stronger. Made a total of about 3 minutes of mistakes - 3x30 seconds and one big one - 1.5 minutes on the long leg. Ran in a pack of 4 most of the second half, but got ahead of them when I spiked 11 and they had a different fork. Ended up 5th overall, though should have been 7th since Christer and Ulf both managed to punch wrong controls.
Results: http://www.oklinne.nu/documents/documents_open.php...
Tuesday Jan 22, 2008 #
Running 1:55:00 [2] 17.5 km (6:34 / km)
shoes: VJ Falcons-Fall '07
Tuesday night course Ö - the one Kat and I designed. Fun to run the whole thing this time, though the group's pace was faster than my map-reading speed at night, so at times I had only vague ideas of where I was. Took a couple of spectacular falls, including one head-first off a cliff that elicited applause from Millinger. Both times, no damage, other than to my pride.
Monday Jan 21, 2008 #
Running 35:53 [2] 4.49 mi (8:00 / mi)
shoes: Montrail Trail Shoes
From home to/from backbana. On the way back, ran along with Björn, who was biking home from work.
Running 30:21 [3] 5.0 km (6:04 / km) +300m 4:40 / km
shoes: Montrail Trail Shoes
Backbana. Very muddy and slippery today, and I often regretted not wearing O-shoes. Tried to run it without going into zone 4 of intensity, but was probably in it on the last two hills anyway. Didn't feel particularly strong, but the time seems ok for the effort put in.
T.rex training 55:00 [2]
Jympa. Different leader tonight, more strength exercises, less hopping.
Sunday Jan 20, 2008 #
Skiing 2:05:00 [2]
Felt a lot better this morning. The skiing conditions were finally good too - it was down to -5C, making for a great winter day, with a clear, sunny sky and crisp snow that provided good kick. Classiced with Andrew and Csaba, did a bit over 25km.
Running 38:18 [2] 5.11 mi (7:30 / mi)
shoes: Asics 2007
Evening jog around Stadsskogen with Csaba, Linné's newest member.
C • My 4
Saturday Jan 19, 2008 #
Skiing 1:05:00 [2]
Woke up on Saturday morning feeling really bad. Bad headache, stuffed nose, and so on. Stayed home in the morning, drank lots of tea, relaxed on the couch in front of the TV, and felt better by the afternoon. Then when out for a quick, easy skate ski between the broadcasts of the women's and men's biathlon world cup races.
Friday Jan 18, 2008 #
Skiing 2:40:00 [1]
OK Linné Ski Camp at Orsa-Grönklitt.
Morning classic ski, mostly with Andrew, Csaba, and Johan Hamelius. The snow was quite wet, and the temperature (right around 0C) made the waxing conditions very hard. None of us had very good kick. Also, my elbow was hurting a lot when double-poling, just like it did by the end of ski camp last year.
Morning classic ski, mostly with Andrew, Csaba, and Johan Hamelius. The snow was quite wet, and the temperature (right around 0C) made the waxing conditions very hard. None of us had very good kick. Also, my elbow was hurting a lot when double-poling, just like it did by the end of ski camp last year.
Skiing 1:35:00 [1]
Skate skiing in the afternoon, with Andrew, Csaba, and Lina Å. Skiing in the dark with a headlamp is really fun!! I really enjoyed having just a little shiny circle of light in front of, with some snowflakes sparkling and everything else covered by darkness. This was a nice, social ski - skiing along and chatting, and the going was a lot easier skating than classicing was in the morning.
Thursday Jan 17, 2008 #
Note
(rest day)
Taking the day off in the hopes of being healthy for the ski camp.
Wednesday Jan 16, 2008 #
Running 5:00 [2] 0.59 mi (8:30 / mi)
shoes: 2007 model Falcons
Warm-up
Orienteering 1:15:02 [3] 7.5 km (10:00 / km)
shoes: 2007 model Falcons
Wednesday Night-O at Ekdalen, long course. The Ekdalen map is being re-drawn for this spring's national event, so we ran on the new map half the time, and on the awful old map the other half. I started pretty well and kept good map contact for most of the first half, especially when I was by myself. Got drawn offline a bit by other people, which is bad, and then started making mistakes on the second half of the course, having trouble maintaining map contact. Lots of others had trouble too, as I kept seeing Joffe, Liutas, and Ulrik, appearing from all different angles. Froze in the wet marshes that were so nice and solid just a couple of weeks ago...
Feeling like I am on the verge of getting sick. Will probably take tomorrow off so I can be ready to go for the ski week-end.
Feeling like I am on the verge of getting sick. Will probably take tomorrow off so I can be ready to go for the ski week-end.
Tuesday Jan 15, 2008 #
Orienteering 1:32:01 [2] 14.5 km (6:21 / km)
shoes: VJ Falcons-Fall '07
Tuesday night course C. I wanted to be out for 100-110 minutes, and so did the 13km version instead of the 16km one. It ended up going much faster than expected. Oh well. Lots of running on rides and small trails and splashing through the now-wet swamps.
Note
Today I received my first-ever contract from OK Linné. It sounds fancier than it is - it's the lowest level contract, whereby I will get most of my entry fees and trips to some races covered by the club, but it's still pretty cool. If nothing else, it must mean that the club's elite committee thinks that I am better now than I have been the lat two years, so that's a nice little confidence booster.
Note
weight:168lbs
Weighed in at 168 pounds after training. That was faster than I expected. Maybe I should start eating breakfast again. :)
Monday Jan 14, 2008 #
Running 33:45 [2] 3.97 mi (8:30 / mi)
shoes: Asics 2007
Warm-up, cool-down, jogging between intervals.
Running 24:00 [4] 3.89 mi (6:10 / mi)
shoes: Asics 2007
I was feeling ok during the day after sleeping till 11am this morning (jetlag was a fine excuse for listening to the Giants' win over the Cowboys on internet radio last night) and decided to ad lib a tempo interval workout into my training plan for today. Probably a bad idea - I felt pretty bad, both during the run and afterwards. Heavy legs, heavy body, and a lack of energy don't make for a great training evening.
Anyway, I did 2x12 minutes with 2 minutes rest on Stadsskogen's lit track. Ran the first one 10 seconds slower per lap than when I ran 3 laps of the lit track at tempo pace a few weeks ago. Sped up on the second interval and hit the right pace, but it definitely felt harder than it should have.
Anyway, I did 2x12 minutes with 2 minutes rest on Stadsskogen's lit track. Ran the first one 10 seconds slower per lap than when I ran 3 laps of the lit track at tempo pace a few weeks ago. Sped up on the second interval and hit the right pace, but it definitely felt harder than it should have.
T.rex training 1:00:00 [2]
Jympa. Felt unfit the entire time, but it was cool feeling dark and tan, especially compared to all the Swedes!
C • tan 1
Sunday Jan 13, 2008 #
Note
weight:173lbs
Back in Uppsala now after a two-week training break, consisting of a week of seeing friends, eating, and drinking in New York, followed by a week of seeing family, eating, and drinking in the Dominican Republic.
No real training to speak of this entire time, though I did participate in various amounts of volleyball, basketball, tennis, ping-pong, badminton, running, kayaking, horseback riding, and duct-taping-of-a-rental-car's-fender-back-together.
All in all, I return to Sweden somewhat tan, relaxed, and eight pounds heavier than when I left. This is the first time in the three years since I've been training seriously that I have taken a real training break in the winter. A few people suggested that I do this, in particular due to my fading form in the second halves of both 2006 and 2007. I have no idea how effective it will be, but now I have a lot of work to do to get back in shape.
No real training to speak of this entire time, though I did participate in various amounts of volleyball, basketball, tennis, ping-pong, badminton, running, kayaking, horseback riding, and duct-taping-of-a-rental-car's-fender-back-together.
All in all, I return to Sweden somewhat tan, relaxed, and eight pounds heavier than when I left. This is the first time in the three years since I've been training seriously that I have taken a real training break in the winter. A few people suggested that I do this, in particular due to my fading form in the second halves of both 2006 and 2007. I have no idea how effective it will be, but now I have a lot of work to do to get back in shape.
Running 1:01:15 [2] 8.17 mi (7:30 / mi)
shoes: Asics 2007
Dragged myself out of a jetlag-induced stupor for a nice evening road run down to Lurbo. Saw a handful of Linné runners along the way. Nice to be back, though sad to see a fantastic vacation come to an end.