Training Log Archive: BorisGrIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Running 48:00 9.0 km (5:20 / km)
shoes: Rob's shoes
Intervals with Mandus and Jan, but mostly Mandus. We did 6x3 minutes with 2 min rest on bike paths. Nice to run in daylight on ice-free roads. Let's hope the forests become snow-free soon too.
Orienteering 25:00 [1]
Very relaxed orienteering during the whole-club treasure hunt.
Monday Mar 30, 2009 #
Running 1:27:49 [2] 14.64 km (6:00 / km)
shoes: 2007 VJ Falcons
Running with Jan from the clubhouse to Skärfälten and then back to Blodan. A good bit of snow still in the forest, but it's soft and mushy and on its way out. The trails were very icy, though.
Orienteering 25:23 [3] 3.0 km (8:28 / km)
shoes: 2007 VJ Falcons
At Skärfälten (the other side of the Enköping road from Nåsten), we did an orienteering course at a slightly higher tempo. Pretty trashy woods made it difficulty to keep a good flow, but a couple of places were very nice and featured awesomely huge boulders.
Sunday Mar 29, 2009 #
Running 10:00 [2] 1.67 km (6:00 / km)
shoes: 2007 VJ Falcons
Warm-up
Orienteering 58:33 [4] **** 8.0 km (7:19 / km)
spiked:12/15c shoes: 2007 VJ Falcons
Måsenstafetten on the same map as the past two years - a really enjoyable area and map near Oxelösund. I ran leg 4 for Linné's 3rd team, after Linus K-M, Mata Fröberg, and Anders Håkansson. Went out in 28th place, close behind a small pack. Ended up running most of the course with one guy from that pack, running for Roslagen. Orienteered pretty well most of the time, and the map seemed to make sense, which was nice. Came in 24th. Lost maybe 20 seconds going to the wrong hill to 1, another 30 on hesitations going to 5, and another 20 or so on 7. Good run otherwise, with nice flow. Struggled physically, as my butt muscle was making itself known, but there isn't much I could do about that.
It was muddy and occasionally snowy, but you could feel that spring is on the way.
Kat had a good run in her return to racing, which made me happy.
The first Linné men's team was 5th, second team 11th, and we finished 15th.
The first women's team came 2nd, which is awesome.
My map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Results: http://www.okmasen.se/mstaf09_resl_namn_0001.html
It was muddy and occasionally snowy, but you could feel that spring is on the way.
Kat had a good run in her return to racing, which made me happy.
The first Linné men's team was 5th, second team 11th, and we finished 15th.
The first women's team came 2nd, which is awesome.
My map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Results: http://www.okmasen.se/mstaf09_resl_namn_0001.html
Saturday Mar 28, 2009 #
Running 41:18 [2] 6.98 km (5:55 / km)
shoes: Blue Asics 2009
After sleeping in and being exhausted all day, I dragged myself and Csaba out for an icy run around the lit track on Stadsskogen while looking at a map from Hungary and planning route choices.
Friday Mar 27, 2009 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: 2007 VJ Falcons
Warm-up (trying to not freeze in the snowstorm) and cool-down (still trying not to freeze in the snowstorm).
Orienteering 1:01:59 [3] ***** 6.5 km (9:32 / km)
spiked:11/14c shoes: 2007 VJ Falcons
Natträvarnas Natt, translated as "The Night of the NightFoxes," and billed as one of Sweden's toughest night-O races, prioritizing tough courses and good terrain over a modern "arena" and good facilities.
This year's edition lived up to the billing, even though the race was run as a mass start due to the considerable amounts of snow in the forest. This wasn't helped by the blizzard that erupted as Csaba and I began the drive down from Uppsala. With the visibility at nearly zero, we managed to miss a turn, and Csaba ended up late to the start for H21Lång, but I made it just in time for H21 regular. I ran pretty hard from the start and ended up in the second pack, a couple of minutes behind GG's leading group. Mostly following tracks in the beginning, but started reading the map going to 4, as the people around me seemed unsure. Got 4 ok, then lost some time on 5, but not as much as a bunch of the guys in my group did. Slipped on the ice and rammed my shoulder really hard, knocking it out of the socket on the way to 7. Put it back in (not the first time this happens), sat for a few seconds, then got up and kept going in order not to freeze. Followed blindly to 7, then started leading my pack to 8 and felt ok physically. We missed 10, but not as badly as we could have, as finding a cliff with a control on it allowed me to relocate. Apparently, I was 3rd with 3 controls to go, just behind the second place guy and 1.50 behind GG. Unfortunately, I stuffed up #12, losing 2 minutes and any shot at a good result. Still, I was satisfied with the race, as night-O in the snow, in tough conditions, on this map is really freaking hard.
Here is my map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
The results were all messed up on the event website, listing everyone as mispunching. In reality, I was 6th, 5 minutes behind GG and 2 behind 2nd place.
This year's edition lived up to the billing, even though the race was run as a mass start due to the considerable amounts of snow in the forest. This wasn't helped by the blizzard that erupted as Csaba and I began the drive down from Uppsala. With the visibility at nearly zero, we managed to miss a turn, and Csaba ended up late to the start for H21Lång, but I made it just in time for H21 regular. I ran pretty hard from the start and ended up in the second pack, a couple of minutes behind GG's leading group. Mostly following tracks in the beginning, but started reading the map going to 4, as the people around me seemed unsure. Got 4 ok, then lost some time on 5, but not as much as a bunch of the guys in my group did. Slipped on the ice and rammed my shoulder really hard, knocking it out of the socket on the way to 7. Put it back in (not the first time this happens), sat for a few seconds, then got up and kept going in order not to freeze. Followed blindly to 7, then started leading my pack to 8 and felt ok physically. We missed 10, but not as badly as we could have, as finding a cliff with a control on it allowed me to relocate. Apparently, I was 3rd with 3 controls to go, just behind the second place guy and 1.50 behind GG. Unfortunately, I stuffed up #12, losing 2 minutes and any shot at a good result. Still, I was satisfied with the race, as night-O in the snow, in tough conditions, on this map is really freaking hard.
Here is my map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
The results were all messed up on the event website, listing everyone as mispunching. In reality, I was 6th, 5 minutes behind GG and 2 behind 2nd place.
C • wow 4
Thursday Mar 26, 2009 #
T.rex training 40:00 [1]
Circuits with the club.
Innebandy 35:00 [4]
Innebandy, probably the last one for the season. Played pretty poorly, but had fun anyway.
Also found out today that the chief orthopedist at the hospital here in Uppsala can't do anything to help my injury, and neither can any of his colleagues. Great.
Also found out today that the chief orthopedist at the hospital here in Uppsala can't do anything to help my injury, and neither can any of his colleagues. Great.
Wednesday Mar 25, 2009 #
Orienteering 1:12:35 [2] **** 6.5 km (11:10 / km)
shoes: 2007 VJ Falcons
Orienteering training on Nacka after going to Bosön to see Kat's physio there. He made me do lots of hamstring stretches that made my butt hurt more. My hamstrings are definitely very tight, but I think that's a consequence, not a cause, of my injury. The training was nice, as I always enjoy running on Nacka, even when it's covered in a dusting of snow. Orienteered somewhat sloppily, but got better as the training went on. Broke through the ice in a swamp and smashed my shin and knee pretty hard towards the end.
As we were going home, Kat and I were brainstorming about possible ways to do more orienteering once we are living in CT. Would be cool to get a mid-week training/race series going in the fall. I wonder if there'd be any takers.
As we were going home, Kat and I were brainstorming about possible ways to do more orienteering once we are living in CT. Would be cool to get a mid-week training/race series going in the fall. I wonder if there'd be any takers.
Tuesday Mar 24, 2009 #
Running 58:13 11.64 km (5:00 / km)
shoes: Rob's shoes
Intervals on the snowy bike paths with Manuds, Linus, and Emma I. One of those days when you start out feeling crappy and feel better and better with every interval. A nice feeling. We did 5x4 minutes with 3 minutes rest.
Sunday Mar 22, 2009 #
Orienteering 1:25:14 [2] ***** 9.6 km (8:53 / km)
shoes: 2007 VJ Falcons
Long course on Lunsen. There was a lot more snow than I had hoped for, and the running was extremely tough, with the hard crust that gave way on every step. Cold and slow. Was wishing I could already move to tropical Connecticut.
Note
I did MoboGoGlobo this evening. This consisted of sitting in front of my computer and calling my teammate Alex, who was in Seattle, on Skype. I then proceeded to instruct him around the course, as I had a map, and he only had a compass and a cell phone. We did pretty well, despite two mistakes, which could have been avoided if I had given simpler directions. We made a smallish mistake on 1, and a big one going to 6, where I sent Alex running down the wrong street. Otherwise, we did well and ended up winning (I think), if you don't count Eric Bone, who made the map.
This was a lot of fun, and I'd definitely try it again! I should also say that Alex was an excellent teammate, who ran hard, listened well and spotted controls very quickly.
The course: http://www.wiol.org/Photos/MoboGoGlobo-2009-Course...
This was a lot of fun, and I'd definitely try it again! I should also say that Alex was an excellent teammate, who ran hard, listened well and spotted controls very quickly.
The course: http://www.wiol.org/Photos/MoboGoGlobo-2009-Course...
Saturday Mar 21, 2009 #
Running 35:00 [2] 5.83 km (6:00 / km)
shoes: Blue Asics 2009
Jogging from home Jan's and back, plus jogging between intervals.
Orienteering 20:00 [4] ** 4.0 km (5:00 / km)
shoes: Blue Asics 2009
Sprint intervals on the Stabby/Flogsta map - a mix of town, field, and forest. Did about 2.5 of the 1,5 km long intervals, as the plan was to do 20 minutes of hard work. The running wasn't great, as there was too much snow for running shoes, but too much asphalt for O-shoes. Butt hurt a lot.
Here is Jan's map from the intervals: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Here is Jan's map from the intervals: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Thursday Mar 19, 2009 #
Running 45:00 9.0 km (5:00 / km)
shoes: Rob's shoes
Another attempt at intervals, slightly increasing the time spent intervalling. Did 6x2min and then 3x1min. Actually felt ok during the 2 minute intervals, but the 1's were too short, and my leg/butt was getting really stiff during the rest periods. I planned to do one more minute, but quit a couple of steps into the interval.
T.rex training 40:00 [1]
Circuits after the intervals.
Innebandy 40:00 [4]
Innebandy. Not as fun as last week, as I felt a lot stiffer and running required a greater effort. But still fun.
Wednesday Mar 18, 2009 #
Orienteering 49:35 [3] *** 6.63 km (7:29 / km)
spiked:3/6c shoes: 2007 VJ Falcons
Wednesday Night-O in Hammarskog.
The big boys did a långa natten training, but the weak and injured did a shorter course. Strange mix of ice and snow on the trails and in the forest - spring still hasn't quite taken over. I was sloppy to 2 and 5 and made a questionable route choice to 1, but ok otherwise. Was very nervous running across the lake going to 4, but it held. In retrospect, I probably shouldn't have done that.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=8...
The big boys did a långa natten training, but the weak and injured did a shorter course. Strange mix of ice and snow on the trails and in the forest - spring still hasn't quite taken over. I was sloppy to 2 and 5 and made a questionable route choice to 1, but ok otherwise. Was very nervous running across the lake going to 4, but it held. In retrospect, I probably shouldn't have done that.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=8...
Tuesday Mar 17, 2009 #
Cross-Training 38:00
Intervals on the rowing machine - 8x500m with 1 minute rest. Started at 1:51/500m and worked my way down to 1:47. Felt pretty good, but my elbows hurt a lot by then end. Why should that happen?
T.rex training 40:00 [1]
Strength after the rowing at F&S.
Monday Mar 16, 2009 #
Running 42:25 [2] 7.0 km (6:04 / km)
Easy jog in Stadsskogen with Kat. Very icy everywhere, as spring is trying to wrestle control of the weather away from winter.
Saturday Mar 14, 2009 #
Orienteering 54:16 [3] *** 6.8 km (7:59 / km)
spiked:14/17c shoes: 2007 VJ Falcons
NC Sport Cup organized by Rånäs. Did the long Open course, as the 10.5 km in the snow that H21 had would have been too long for me. Ok run, though I made a mistake early on that I blame on the map. Won my course, but had to out-orienteer two juniors down the stretch to get ahead of them.
Friday Mar 13, 2009 #
Skiing 1:15:00 [2]
Classic skiing, mostly double-poling, at Storvreta. Went with Simon, Linus, and Micke A-E. A lot of fun, but terrible kick because of the wet snow.
Thursday Mar 12, 2009 #
Running 45:00 9.0 km (5:00 / km)
shoes: Rob's shoes
Given that I won't be injury-free in time for Tiomila, I needed to formulate some sort of goal so I could stay at least somewhat motivated as the competition season approaches. So I have decided to try and get to the point where I can run hard for 30-40 minutes so I can maybe, maybe have a shot at the shortest legs in Linné's second team. Pretty unlikely, but I need at least some motivation.
To see if this was at all possible, I tried running intervals with the club today. We did 3-2-1 minutes, with 1 minute between intervals and 3 between sets of 3-2-1. I did two sets, which was enough to start with. We'll see if I can build a little over the next few weeks and get some speed into my hurting legs, whether they like it or not.
To see if this was at all possible, I tried running intervals with the club today. We did 3-2-1 minutes, with 1 minute between intervals and 3 between sets of 3-2-1. I did two sets, which was enough to start with. We'll see if I can build a little over the next few weeks and get some speed into my hurting legs, whether they like it or not.
T.rex training 40:00 [1]
Circuits with Linné.
Innebandy 40:00 [4]
A few great games of innebandy after circuits. Really enjoyed it tonight.
Wednesday Mar 11, 2009 #
Orienteering 50:15 [2] *** 4.82 km (10:26 / km)
spiked:6/10c shoes: 2007 VJ Falcons
Wednesday Night-O at Ramstalund in a whole lot of snow. Spring is nowhere to be seen in Uppsala, as we have more snow here now than we've had the whole winter. I had an ok run (if you can call it that), with no large mistakes, but a couple of smaller ones. The speed was very low tonight because of the deep snow, but this didn't make the orienteering any easier as you constantly had to force yourself to keep moving forward, which took up a lot of mental effort. It was fun in some sort of strange way.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=7...
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=7...
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Tuesday Mar 10, 2009 #
T.rex training 1:15:00 [1]
Strength at F&S. Legs very tired from the weekend. Finished by stretching hamstrings for a long time. Felt better afterwards.
Sunday Mar 8, 2009 #
Orienteering 1:05:00 [2] *** 7.0 km (9:17 / km)
shoes: 2007 VJ Falcons
Tiomila Camp - Training 6
The idea was to do orienteering intervals in groups, but I was in no state to run fast, so I drew myself a control-picking course and ran around it. Orienteering and moving reasonably well, given the circumstances.
The idea was to do orienteering intervals in groups, but I was in no state to run fast, so I drew myself a control-picking course and ran around it. Orienteering and moving reasonably well, given the circumstances.
Saturday Mar 7, 2009 #
Orienteering 51:00 [1] 4.25 km (12:00 / km)
shoes: 2007 model Falcons
Tiomila Camp - Training 4
The morning after the night test I felt absolutely useless. My hips were extremely sore and tight, and lifting my legs was a huge effort. I puttered around behind Kat (it was soooooo exciting to see her run through the forest again!! She's worked so hard to overcome this injury and come back strong, and it's great to see that paying off.) for a few controls, and then did some more on my own at a snail's pace.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
The morning after the night test I felt absolutely useless. My hips were extremely sore and tight, and lifting my legs was a huge effort. I puttered around behind Kat (it was soooooo exciting to see her run through the forest again!! She's worked so hard to overcome this injury and come back strong, and it's great to see that paying off.) for a few controls, and then did some more on my own at a snail's pace.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Orienteering 40:00 [4] *** 5.3 km (7:33 / km)
spiked:7/9c shoes: 2007 model Falcons
Tiomila Camp - Training 5
This was a mass start training at night. After my experience from the morning, I was happy to just be able to run. I ran the first two-thirds of the course at a good pace and then called it a day.
The map (for both this training and the next morning): http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
This was a mass start training at night. After my experience from the morning, I was happy to just be able to run. I ran the first two-thirds of the course at a good pace and then called it a day.
The map (for both this training and the next morning): http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Friday Mar 6, 2009 #
Orienteering 1:25:00 [2] *** 9.0 km (9:27 / km)
spiked:14/19c shoes: 2007 VJ Falcons
Tiomila Camp - Training 2
An easy-pace long distance training on a map called Ingeborrarp. Ended up running with Linus most of the way, comparing route choices. Going around on trails seemed often better than going straight through the crap.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
An easy-pace long distance training on a map called Ingeborrarp. Ended up running with Linus most of the way, comparing route choices. Going around on trails seemed often better than going straight through the crap.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Orienteering 1:07:02 [4] *** 8.6 km (7:48 / km)
spiked:15/20c shoes: 2007 model Falcons
Tiomila Camp - Training 3
This was the night test race for the men with an individual start. Night will be particularly important at Tiomila this year, as it'll be held further south and earlier in the year with a starting time of 9pm. For the leading teams, even legs 8 and 9 are expected to be in the dark!
I ran well technically, avoiding larger mistakes that seemed to plague almost everyone else. My speed was good in the beginning, but the butt pain set in quickly, and I struggled the rest of the way after the first four controls.
Ended up about 12 minutes behind Tomas' winning time, which I was reasonably pleased with.
My map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
This was the night test race for the men with an individual start. Night will be particularly important at Tiomila this year, as it'll be held further south and earlier in the year with a starting time of 9pm. For the leading teams, even legs 8 and 9 are expected to be in the dark!
I ran well technically, avoiding larger mistakes that seemed to plague almost everyone else. My speed was good in the beginning, but the butt pain set in quickly, and I struggled the rest of the way after the first four controls.
Ended up about 12 minutes behind Tomas' winning time, which I was reasonably pleased with.
My map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Thursday Mar 5, 2009 #
Orienteering 1:05:49 [2] *** 7.0 km (9:24 / km)
spiked:9/13c shoes: 2007 model Falcons
Tiomila Camp in Skåne - Day 1
After the long drive down to Uppsala, we went out to train on the map we were living on, Åsljunga. I got to hang a few controls and then ran a bunch. More later, gotta eat.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
After the long drive down to Uppsala, we went out to train on the map we were living on, Åsljunga. I got to hang a few controls and then ran a bunch. More later, gotta eat.
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Wednesday Mar 4, 2009 #
Orienteering 52:54 [3] *** 4.9 km (10:48 / km)
spiked:6/9c shoes: 2007 VJ Falcons
Wednesday Night-O on Vänge Norr, organized by Terese (teoh on AP).
Lots of mushy snow on the ground made for tough running and cold feet. Orienteered pretty poorly in the beginning, not trusting myself, hesitating a lot, and then making a massive parallel error going to 4 and not relocation efficiently.Ugh. I gotta get rid of this injury thing so I can actually focus on reading the map and not on the pain.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=7...
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Lots of mushy snow on the ground made for tough running and cold feet. Orienteered pretty poorly in the beginning, not trusting myself, hesitating a lot, and then making a massive parallel error going to 4 and not relocation efficiently.Ugh. I gotta get rid of this injury thing so I can actually focus on reading the map and not on the pain.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=7...
Map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Tuesday Mar 3, 2009 #
T.rex training 1:25:00 [1]
Strength at F&S. Core, plus legs, plus a few machines I hadn't used before: triceps, bicep curls, ets.
Sunday Mar 1, 2009 #
Running 25:00 [2] 4.17 km (6:00 / km)
shoes: 2007 VJ Falcons
Warm-up, plus running back and forth during the relay.
Orienteering 43:07 [4] *** 5.4 km (7:59 / km)
spiked:23/24c shoes: 2007 VJ Falcons
A pairs relay training on Lunsen/Nåntuna. Ran in a team with Elin Hamrefors and did legs 2,4,6. Apart from one mistake on my first loop, I orienteered pretty well, but the orienteering was made significantly easier by footprints in the snow. The running was tough, as the snow was quite deep off-trail, but it was a good training on a sunny, but cold, day.
The training was followed by a pizza lunch and a meeting of Linné's juniors, where I first gave a presentation about the upcoming trip to Italy for JWOC spectator races that I am organizing, and then listened to Henrik Löfås talk about running training for orienteers, a great lecture for our juniors to hear.
My map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
The training was followed by a pizza lunch and a meeting of Linné's juniors, where I first gave a presentation about the upcoming trip to Italy for JWOC spectator races that I am organizing, and then listened to Henrik Löfås talk about running training for orienteers, a great lecture for our juniors to hear.
My map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Note
Some of the most interesting excerpts from Henrik's talk today:
- Do as much training as you can in competition-like situations, and corresponding speeds
- Use cross-country races and other methods of pushing your limits to improve
- Sometimes, try to run at a speed faster than what you think you are capable of (for example, if the club interval workout calls for 10x3 min intervals, do 6x3 min, but run them with someone who is normally faster than you. But do this sometimes, not all the time!)
- Quality over quantity: think about what you get out of each training session
- Don't just blindly follow the club's training program, but try to find an individual program that works for you. Only pick out those pieces of the club's training program that suit your plans.
- Think about running form, even in tough terrain, and work on core strength to improve your form.
There was lots more, but these were the basic things I came away with. It was a great talk, but very different from the one Sofie gave a couple of months ago. Another piece of evidence that there are many different paths to success.
Oh yeah, for those who don't know, Henrik is a new Linné member, and probably the fastest runner in Swedish orienteering, having come 5th at the Swedish Champs in 3000m yesterday in 8:26.
- Do as much training as you can in competition-like situations, and corresponding speeds
- Use cross-country races and other methods of pushing your limits to improve
- Sometimes, try to run at a speed faster than what you think you are capable of (for example, if the club interval workout calls for 10x3 min intervals, do 6x3 min, but run them with someone who is normally faster than you. But do this sometimes, not all the time!)
- Quality over quantity: think about what you get out of each training session
- Don't just blindly follow the club's training program, but try to find an individual program that works for you. Only pick out those pieces of the club's training program that suit your plans.
- Think about running form, even in tough terrain, and work on core strength to improve your form.
There was lots more, but these were the basic things I came away with. It was a great talk, but very different from the one Sofie gave a couple of months ago. Another piece of evidence that there are many different paths to success.
Oh yeah, for those who don't know, Henrik is a new Linné member, and probably the fastest runner in Swedish orienteering, having come 5th at the Swedish Champs in 3000m yesterday in 8:26.