Training Log Archive: BorisGrIn the 31 days ending Dec 31, 2008:
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Wednesday Dec 31, 2008 #
Orienteering 1:26:00 [2] *** 7.0 km (12:17 / km)
11c shoes: 2007 VJ Falcons
Training Camp in Spain 2008-'09 - Day 6
Drove to Sierra del Oro near Cieza. Wonderful, but very tough, terrain with lots of canyons and cliffs. I started pretty well, but sort of lost enthusiasm as butt pain increased with all the steep up and down climbing.
Drove to Sierra del Oro near Cieza. Wonderful, but very tough, terrain with lots of canyons and cliffs. I started pretty well, but sort of lost enthusiasm as butt pain increased with all the steep up and down climbing.
Orienteering 45:00 [1]
Training Camp in Spain 2008-'09 - Day 6
Went for a map hike with Kat in the afternoon on La Marina. Took away her compass, which made things pretty hard.
Went for a map hike with Kat in the afternoon on La Marina. Took away her compass, which made things pretty hard.
Tuesday Dec 30, 2008 #
Orienteering 2:06:59 [2] *** 15.0 km (8:28 / km)
100c shoes: 2007 model Falcons
Spain Training Camp 2008-9 Day 5
A 100-control course on the contours-only version of Guardamar Norte+La Marina. I'd been very excited about doing this course and ended up really enjoying it. Started getting tired mentally and physically around #40, but picked up again and got going in a good rhythm on the way back. Great training.
A 100-control course on the contours-only version of Guardamar Norte+La Marina. I'd been very excited about doing this course and ended up really enjoying it. Started getting tired mentally and physically around #40, but picked up again and got going in a good rhythm on the way back. Great training.
Orienteering 40:00 [2] *** 4.5 km (8:53 / km)
9c shoes: 2007 VJ Falcons
Spain Training Camp 2008-9 Day 5
Night-O training with Ross. Went much better than our first night-O - orienteered well and had a number of spikes. Lots of fun!
Night-O training with Ross. Went much better than our first night-O - orienteered well and had a number of spikes. Lots of fun!
Monday Dec 29, 2008 #
Orienteering 2:04:16 [2] *** 11.7 km (10:37 / km)
13c shoes: 2007 model Falcons
Spain Training Camp 2008-9 Day 4
Started off my birthday with a long training on Coto Cuadros in Murcia. Did part of a 21.1km course - a bunch of long legs with route choice, a lot of running in stream beds and climbing up and down terraced hillsides.
Started off my birthday with a long training on Coto Cuadros in Murcia. Did part of a 21.1km course - a bunch of long legs with route choice, a lot of running in stream beds and climbing up and down terraced hillsides.
Orienteering 33:22 [3] *** 4.6 km (7:15 / km)
14c shoes: 2007 model Falcons
Spain Training Camp 2008-9 Day 4
In the afternoon, we ran the JWOC Men's middle distance A final course from 2002. Most of the controls weren't there, making this pretty difficult. I am not sure I ever found #6, but ran ok otherwise.
In the afternoon, we ran the JWOC Men's middle distance A final course from 2002. Most of the controls weren't there, making this pretty difficult. I am not sure I ever found #6, but ran ok otherwise.
Orienteering 30:00 [2] *** 3.0 km (10:00 / km)
4c shoes: 2007 model Falcons
Spain Training Camp 2008-9 Day 4
Followed the JWOC course by doing a corridor-O exercise. Struggled in the beginning and had to look on the entire map once to relocate. Focused better afterwards.
Followed the JWOC course by doing a corridor-O exercise. Struggled in the beginning and had to look on the entire map once to relocate. Focused better afterwards.
Sunday Dec 28, 2008 #
Orienteering 1:06:14 [2] *** 4.7 km (14:06 / km)
14c shoes: 2007 VJ Falcons
Spain Training Camp 2008-9 Day 3
Picked up Ross and Sam at Madrid's airport and drove down to Guardamar. Went for a nice, but really hard night-O training on the sand dunes with Ross as soon as we got there. Got lost a couple of times, but got going after a while.
Picked up Ross and Sam at Madrid's airport and drove down to Guardamar. Went for a nice, but really hard night-O training on the sand dunes with Ross as soon as we got there. Got lost a couple of times, but got going after a while.
Saturday Dec 27, 2008 #
Orienteering 52:00 [2] *** 5.8 km (8:58 / km)
15c shoes: 2007 VJ Falcons
Spain Training Camp 2008-9 Day 2
Finally made it to the promised land of Peguerinos after a long drive along back roads. A good bit of snow in the forest, but the terrain was worth it. Huge rock formations - sort of like orienteering in Vedawoo in Wyoming.
Finally made it to the promised land of Peguerinos after a long drive along back roads. A good bit of snow in the forest, but the terrain was worth it. Huge rock formations - sort of like orienteering in Vedawoo in Wyoming.
Orienteering 30:00 [1]
Spain Training Camp 2008-9 Day 2
Map hiking with Kat in Peguerinos.
Map hiking with Kat in Peguerinos.
Friday Dec 26, 2008 #
Orienteering 1:14:35 [2] *** 5.7 km (13:05 / km)
17c shoes: 2007 VJ Falcons
Spain Training Camp 2008-9 Day 1
Arrived in Madrid with Kat and spent the night in Guadarrama. In the morning, we attempted to drive to Peguerinos through the mountains, but had to turn back due to too much ice on the road. Went instead to La Jarosa and ran around rocks and brambles for a while.
Arrived in Madrid with Kat and spent the night in Guadarrama. In the morning, we attempted to drive to Peguerinos through the mountains, but had to turn back due to too much ice on the road. Went instead to La Jarosa and ran around rocks and brambles for a while.
Wednesday Dec 24, 2008 #
Biking 1:00:00
Christmas spinning before heading to Ångström to finish some last-minute work so I can head to Spain with a more-or-less clear conscience tomorrow.
Monday Dec 22, 2008 #
Cross-Training 38:00
Rowing machine. Did intervals, 2x10 minutes with 2 minutes rest. Hadn't done this in a while, and it showed. Was totally dead halfway through the second one, and the speed wasn't even that great - 1:52-1:53 average. Puddles of sweat everywhere.
T.rex training 45:00 [1]
After the rowing, with Lasso.
Sunday Dec 21, 2008 #
Biking 55:00
Sweaty, sweaty spinning.
Saturday Dec 20, 2008 #
T.rex training 30:00 [1]
Mostly core while watching Kat and Sofie aquajog.
Pool running 1:00:00
Aquajogging with Sofie - intervals plus cool-down.
Thursday Dec 18, 2008 #
Biking 50:00
Spinning at F&S.
T.rex training 40:00 [1]
Circuits with Linné after spinning.
Innebandy 40:00 [3]
Innebandy after circuits. A lot of people, and lots of fun tonight.
Wednesday Dec 17, 2008 #
Running 12:00 [2] 2.0 km (6:00 / km)
shoes: 2007 model Falcons
Running to the start
Orienteering 53:08 [3] **** 5.2 km (10:13 / km)
shoes: 2007 VJ Falcons
Wednesday Night-O in Alsike, Southeast Lunsen.
Thought about not going as I was afraid I'd feel as badly as I did yesterday, but sitting at home didn't seem like a welcome prospect, plus Andrew and GG were coming up, so I went. Glad that I did. Not the nicest part of Lunsen, but it was still nice to be out and orienteer and actually find all the controls unlike last week. Went slowly and hesitated a lot and still made two mistakes at the end, but no real disasters.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=7...
My course: http://www.elinochbjorn.se/onsdagsnattkartor/2008/...
Thought about not going as I was afraid I'd feel as badly as I did yesterday, but sitting at home didn't seem like a welcome prospect, plus Andrew and GG were coming up, so I went. Glad that I did. Not the nicest part of Lunsen, but it was still nice to be out and orienteer and actually find all the controls unlike last week. Went slowly and hesitated a lot and still made two mistakes at the end, but no real disasters.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=7...
My course: http://www.elinochbjorn.se/onsdagsnattkartor/2008/...
Tuesday Dec 16, 2008 #
Running 30:00 [2] 5.0 km (6:00 / km)
shoes: 2007 model Falcons
Started running the Tuesday night course, but just felt absolutely awful. Turned around and went back to the clubhouse for a sauna and hot soup.
Sunday Dec 14, 2008 #
Running 51:20 [2] 10.27 km (5:00 / km)
shoes: Asics 2007
Running down to Sunnersta, then to the start and back. Rode back in a car.
Orienteering 42:53 [3] **** 5.7 km (7:31 / km)
spiked:11/13c shoes: 2007 VJ Falcons
Contours-only orienteering on Kungshamn-Morga. I felt terrible running over here, but once the orienteering started, I felt pretty good. Got around the course in a nice steady tempo with just a couple of mistakes of maybe 20-30 seconds each. Nice. This was followed by a men's meeting at the clubhouse. The club's very ambitious goal for Tiomila is to have the best-ever 2nd team - in the top 25. It's a great goal, and I hope to be a part of reaching it.
Map from today: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map from today: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Saturday Dec 13, 2008 #
Pool running 2:00:00
Inspired by loefaas, I joined Sofie for one of her marathon aqua-jogging sessions at Centralbadet. It was a lot of fun, made to go by quicker by some tempo bits in the middle, as well as good company. Also, it didn't make my butt hurt, which is a nice bonus.
Friday Dec 12, 2008 #
Note
Cristina has made a list of her US ranking scores for the last few years and saw a nice upward trend. I thought that was a nice idea, so I did the same for myself.
2000 - 78.8
2001 - 90.7
2002 - 87.8
2003 - 87.4
2004 - 90.3
2005 - 89.8
2006 - 96.0
2007 - 102.20*
2008 - 89.97*
* - not enough races for an official ranking
What does this show?
(a) Moving to Sweden helps, as my ranking went up a lot both after I moved for a few months in 2001 and for a longer term in the end of 2005
(b) Living in NYC and having a full-time job with not much time for training (2002-2005) doesn't help
(c) Being injured doesn't help (2008)
No great revelations perhaps, but still sort of cool to see. Would be nice to get back to the 2007 range some time in the future.
2000 - 78.8
2001 - 90.7
2002 - 87.8
2003 - 87.4
2004 - 90.3
2005 - 89.8
2006 - 96.0
2007 - 102.20*
2008 - 89.97*
* - not enough races for an official ranking
What does this show?
(a) Moving to Sweden helps, as my ranking went up a lot both after I moved for a few months in 2001 and for a longer term in the end of 2005
(b) Living in NYC and having a full-time job with not much time for training (2002-2005) doesn't help
(c) Being injured doesn't help (2008)
No great revelations perhaps, but still sort of cool to see. Would be nice to get back to the 2007 range some time in the future.
Thursday Dec 11, 2008 #
T.rex training 40:00 [1]
Circuits! Feeling stronger today than last week.
Innebandy 40:00 [4]
No subs tonight, so running back and forth the entire time. Tired and butt hurting a lot towards the end.
Wednesday Dec 10, 2008 #
Running 5:00 [2] 0.83 km (6:00 / km)
shoes: 2007 VJ Falcons
Warm-up
Orienteering 1:12:52 [3] ***** 6.0 km (12:09 / km)
spiked:9/14c shoes: 2007 VJ Falcons
Wednesday Night-O in Östuna in the freezing rain. This area was really technical, as I recalled from O-Ringen 2001 (day 2), where I made several massive mistakes. Tonight's race was run in three loops, and the first loop went pretty well for me. I ran mostly with Henrik Göhl and Mandus and kept good map contact. The second loop went worse, as I made some mistakes towards the end. Was sort of frazzled after the mistakes when starting the third loop and became very unsure of myself, which led to a lot of hesitation and stopping. This was bad, as I gradually got colder. I then went way off-line on the was to the second control on the last loop and could not relocate for the longest time. At this point I was completely frozen, and decided to trudge on home. This map really kicked my butt. Would be nice to get another short at it. A whopping 3 people out of 10 on my course finished.
Here are the loops in the order I ran them:
1) http://www.elinochbjorn.se/onsdagsnattkartor/2008/...
2) http://www.elinochbjorn.se/onsdagsnattkartor/2008/...
3) http://www.elinochbjorn.se/onsdagsnattkartor/2008/...
Here are the loops in the order I ran them:
1) http://www.elinochbjorn.se/onsdagsnattkartor/2008/...
2) http://www.elinochbjorn.se/onsdagsnattkartor/2008/...
3) http://www.elinochbjorn.se/onsdagsnattkartor/2008/...
Tuesday Dec 9, 2008 #
Running 1:11:52 [2] 12.5 km (5:45 / km)
shoes: 2007 model Falcons
Tuesday night course D. Felt a lot better today than on Sunday. Ran most of the way with Inga - nice to speak Russian during a run for once. Nåsten was at its December worst: muddy and very wet, with the swamp water either simply very very cold, or with a layer of ice that we broke through with every step. Great to get some glögg and gingerbread cookies out in the forest towards the end of the run!
Monday Dec 8, 2008 #
T.rex training 1:00:00 [1]
Core, plus arms and legs in the gym.
Sunday Dec 7, 2008 #
Orienteering 1:30:04 [2] ** 11.0 km (8:11 / km)
shoes: 2007 VJ Falcons
Club training from the clubhouse: line orienteering followed by a section of contours-only orienteering on the backbana ridge. I felt really bad and did the short version of the course, my butt muscle bothering me the whole way.
Afterwards, I helped organize the inaugural junior meeting in my capacity as one of the junior coordinators. We had about a dozen juniors (which is roughly four times as many as what we had, say, two years ago). After a pizza lunch, we talked to them about the year's schedule and things they should think about with regards to signing up for races and camps, and then Sofie (WOC bronze medal winner in the relay) gave a presentation about how she went from being a decently good junior to WOC medalist. Very cool.
Afterwards, I helped organize the inaugural junior meeting in my capacity as one of the junior coordinators. We had about a dozen juniors (which is roughly four times as many as what we had, say, two years ago). After a pizza lunch, we talked to them about the year's schedule and things they should think about with regards to signing up for races and camps, and then Sofie (WOC bronze medal winner in the relay) gave a presentation about how she went from being a decently good junior to WOC medalist. Very cool.
Friday Dec 5, 2008 #
Note
(rest day)
Drove up to Gävle with Tomas to see Niclas Carlsson, a well-known and very experienced chiropractor there. He looked at me, poked around, cracked various vertebra and decided that there is nothing he or any other chiropractor or physio can do for me. He suggested surgery to repair the "senfäste på sittbensknölen". I think that's the thing that attaches my hamstring to my butt bone, but a more technical translation into english would be appreciated.
I don't think finding someone who can do such a surgery in Sweden is an easy process, but I will start looking now.
I don't think finding someone who can do such a surgery in Sweden is an easy process, but I will start looking now.
Thursday Dec 4, 2008 #
T.rex training 40:00 [2]
Circuits! My first time this winter. Lots of people there tonight, lots of fun.
Innebandy 30:00 [4]
Innebandy after circuits. I was terrible, as always, but enjoyed it.
Wednesday Dec 3, 2008 #
Running 5:00 [2] 0.83 km (6:00 / km)
shoes: 2007 VJ Falcons
Warm-up - really excited to be orienteering again!
Orienteering 51:20 [3] *** 5.2 km (9:52 / km)
spiked:8/12c shoes: 2007 VJ Falcons
Wednesday Night-O at Fiby.
No changes in the butt status, so might as well train. My first Wednesday night-O of the year was at Fiby, my old nemesis, which had handed me its share of DNF's over the years. This time we were on some of the nicer parts of the map, but I still managed to make a few big mistakes. After screwing up the first 3, I settled down and ran well in the middle of the course. Caught our two juniors, Simon and Olle, at the second-to-last control and decided to show them the level of orienteering skills they should aspire to. This, of course, led to me missing the last control by a minute and following that up by missing the finish as well.
It was so much fun to be out orienteering again!!!
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=7...
Cat in the sink: http://my.opera.com/borisgr/albums/showpic.dml?alb...
No changes in the butt status, so might as well train. My first Wednesday night-O of the year was at Fiby, my old nemesis, which had handed me its share of DNF's over the years. This time we were on some of the nicer parts of the map, but I still managed to make a few big mistakes. After screwing up the first 3, I settled down and ran well in the middle of the course. Caught our two juniors, Simon and Olle, at the second-to-last control and decided to show them the level of orienteering skills they should aspire to. This, of course, led to me missing the last control by a minute and following that up by missing the finish as well.
It was so much fun to be out orienteering again!!!
Map: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Map with routes: http://my.opera.com/borisgr/albums/showpic.dml?alb...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=7...
Cat in the sink: http://my.opera.com/borisgr/albums/showpic.dml?alb...
C • snow 1
Tuesday Dec 2, 2008 #
Note
Tonight was OK Linné's winter training premier - one of the highlights of the year every single season. Here is its website with the course: http://www.oklinne.nu/premiaren/2009/
This year I was part of the Mobile Explosives Team, that roamed the forest setting off fireworks as unsuspecting bands of night orienteers approached. It was a great feeling, sitting in the completely dark and quiet forest, armed with a rocket and a lighter, waiting for the lamps to appear. You hear them before you see them - the crunching of branches underfoot, the splashing of nearly frozen marsh water, the occasional grunts when someone falls down a cliff. Then you see them, first one lamp, then another, moving towards you in a long, jittery line without a word being spoken. You wait until they are close, until you can see the whites of their bulbs. Then you light the fuse, slip away behind the nearest dot knoll and count: 5,4,3,2,1... If you timed it right, then just at the moment the first runner in the pack rears his lamp over the crest of the hill, the rocket goes off, lighting up the sky momentarily with blues and pinks and greens and yellows. For a second, they are stunned. The dozen headlamps, as if they were one, turn skyward. Within seconds, the shock and surprise wears off, and they move on, continuing on their quest through the hills and marshes of Nåsten. The flickering lamps disappear in the distance, and then it is dark and silent again, the fireworks team lying in wait for the next group of victims... err, runners.
This year I was part of the Mobile Explosives Team, that roamed the forest setting off fireworks as unsuspecting bands of night orienteers approached. It was a great feeling, sitting in the completely dark and quiet forest, armed with a rocket and a lighter, waiting for the lamps to appear. You hear them before you see them - the crunching of branches underfoot, the splashing of nearly frozen marsh water, the occasional grunts when someone falls down a cliff. Then you see them, first one lamp, then another, moving towards you in a long, jittery line without a word being spoken. You wait until they are close, until you can see the whites of their bulbs. Then you light the fuse, slip away behind the nearest dot knoll and count: 5,4,3,2,1... If you timed it right, then just at the moment the first runner in the pack rears his lamp over the crest of the hill, the rocket goes off, lighting up the sky momentarily with blues and pinks and greens and yellows. For a second, they are stunned. The dozen headlamps, as if they were one, turn skyward. Within seconds, the shock and surprise wears off, and they move on, continuing on their quest through the hills and marshes of Nåsten. The flickering lamps disappear in the distance, and then it is dark and silent again, the fireworks team lying in wait for the next group of victims... err, runners.
Monday Dec 1, 2008 #
Note
Allowed to train!
Running 26:00 [2] 4.33 km (6:00 / km)
shoes: Asics 2007
I ran. My butt hurt. Now what?