Training Log Archive: BorisGrIn the 31 days ending Jan 31, 2013:
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Wednesday Jan 30, 2013 #
5 PM
Orienteering 1:32:14 11.62 km (7:56 / km) +108m 7:35 / km
shoes: VJ Falcons 2012
UOF Cup #2 on Nåsten.
Pretty much my first night-O of the season, and it went as one might expect. Ran to the wrong forking control on #1, lost the pack, and was alone pretty much the rest of the way. Orienteering got better as the race went on, so that's a good sign, but there is still a lot of work to be done before I feel confident again. Ended up 20 minutes behind Thierry, 12 minutes behind mere mortals.
Pretty much my first night-O of the season, and it went as one might expect. Ran to the wrong forking control on #1, lost the pack, and was alone pretty much the rest of the way. Orienteering got better as the race went on, so that's a good sign, but there is still a lot of work to be done before I feel confident again. Ended up 20 minutes behind Thierry, 12 minutes behind mere mortals.
Tuesday Jan 29, 2013 #
C • Dold 1
11 AM
Cross-Training 50:00
Elliptical intervals at lunchtime with Alli at Science Park. Did 4 sets of 5x1 minute with 30 seconds rest; 2 minutes rest between sets. Worked hard.
6 PM
Running 1:12:59 [2] 12.14 km (6:01 / km) +80m 5:49 / km
shoes: VJ Falcons 2012
Tisdagsbana B2, the one that goes mostly on streets, trails and bike paths. My calf was tight from the start, and I was very careful not to push it tonight. Stopped to stretch it a couple of times, and the pain did not get worse. Then massaged it for a while in the sauna. Probably need compression socks.
Monday Jan 28, 2013 #
T.rex training 35:00 [3]
Rockgympa, or at least some of it. Had to skip or modify some of the exercises to accommodate my very tight right calf.
Innebandy 40:00 [3]
Both before and after rockgympa.
Sunday Jan 27, 2013 #
9 AM
Skiing 1:38:31 [2] 18.01 km (5:28 / km) +134m 5:16 / km
The final ski of the camp with Alli, doing the green 10km loop and then the yellow 5km. Really nice ski, and a great way to end the camp.
Saturday Jan 26, 2013 #
9 AM
Skiing 2:00:00 [3] 27.0 km (4:27 / km)
Morning classic ski with Lina. Down the Limbyspåret connector, then the 10km elite track, and the 10km green loop before coming back up Limbyspåret. We pushed each other pretty hard the whole way around, and my arms were totally shot by the end. Really good session.
4 PM
Running 1:02:52 [3] 7.76 mi (8:06 / mi) +264m 7:20 / mi
shoes: VJ Falcons 2012
Early evening run with Ross and Cat Taylor, down from the cabin for half an hour and then back up. My calves tightened up a lot on the way down. Have to be careful with them the next few days.
Friday Jan 25, 2013 #
10 AM
Skiing 2:35:08 [1] 22.68 km (6:50 / km) +215m 6:32 / km
Linné ski camp at Orsa-Grönklitt! Morning ski with Alli on the new 22km loop, plus going down and up the hill from our cabin. Cold and tough conditions, pretty bad kick. Should have waxed with blue, not green.
4 PM
Skiing 1:33:59 [3] 21.73 km (4:20 / km) +306m 4:02 / km
Skate skiing with a headlamp by myself in the late afternoon. I skied Stormon Run, the two dead-end roads, and then the 6km skate track.
Wednesday Jan 23, 2013 #
Cross-Training 55:00
Elliptical intervals at Blåsenhus after coming home from a day of working in Stockholm. I did 3x10 minutes with 2 minutes rest while watching Family Guy.
T.rex training 5:00 [1]
Five minutes on the double-poling machine after the intervals, and my triceps are very sore.
Tuesday Jan 22, 2013 #
9 AM
Speedskating 2:22:50 [1] 42.41 km (3:22 / km) +4m 3:22 / km
According to my Garmin, I climbed 4 meters while ice skating at Fjällnora with Thierry (first two laps) and Alli (last two laps) this morning. Really nice company and a beautiful sunny (and freezing) day on the lake. Very happy for some hot chocolate and goulash soup afterwards.
6 PM
Orienteering 1:22:19 [2] 11.72 km (7:02 / km) +95m 6:45 / km
shoes: VJ Falcons 2012
Tisdagsbana E2 with Sam and Kate. I was mostly in front, orienteering but sometimes getting distracted by moose tracks and getting us off course. A nice relaxed pace was all I could handle after this morning's outings. I think it's time to start gradually running longer tisdagsbanor.
Monday Jan 21, 2013 #
T.rex training 40:00 [3]
Rockgympa. Feeling surprisingly energetic tonight. Lots of people and really good energy this evening.
Innebandy 35:00 [3]
Nearly more Americans than Swedes sticking around for innebandy tonight. This made for some chaotic play, especially when playing 5 on 5, but still really fun.
Sunday Jan 20, 2013 #
10 AM
Running 15:14 [2] 1.69 mi (9:01 / mi) +12m 8:49 / mi
shoes: VJ Supra 2012 #2
Running from OK Roslagen's clubhouse to the start.
Orienteering race 1:07:43 [4] 12.92 km (5:14 / km) +201m 4:52 / km
shoes: VJ Supra 2012 #2
UOF Cup #1 in Norrtälje. There were three loops on a sprint map that we ran in different orders, and then a single control on a Hitta Ut map on the way back to the finish. A bunch of snow in the forest made road routes much faster, so the trick was in figuring out the trade-off between running straight through the snow and running around on roads. I think I got this wrong a few times. A nice race that would have been even more fun with more people. I got to run head-to-head with Ross a bit, but he got away on the second loop and put over three minutes between us by the end of the race. I ended up 3rd: Liutas (61min), Ross(64min), and me.
Saturday Jan 19, 2013 #
11 AM
Speedskating 2:00:17 [2] 28.13 km (4:17 / km) +13m 4:16 / km
Ice skating at Fjällnora with Alli on a very cold, but beautiful day. It was -20C, and my fingers were pretty much frozen from the start. We did two full loops of the lake at Fjällnora and then another half loop. The ice was really good, and I enjoyed this a lot despite the cold.
Friday Jan 18, 2013 #
Innebandy 45:00 [3]
Innebandy with Ross' crowd. A slightly more physical game than usual.
T.rex training 45:00 [2]
Intensive gympa at F&S with Ross, Sam, and Alli. Felt blah, knee sore.
Thursday Jan 17, 2013 #
Note
Baboons!!!!!
Wednesday Jan 16, 2013 #
Note
(rest day)
Felt pretty crappy and on the verge of a cold after having to spend the night at Gatwick when my flight got cancelled, so took the day off.
Tuesday Jan 15, 2013 #
Orienteering 1:20:00 [3] 14.55 km (5:30 / km)
shoes: Marc's Mizunos
Dropped off my stuff at Matthias' office at King's Cross and ran over to do most of a course from the London City Race (2011, I think). Got hopelessly and laughably lost in the Barbican, but really enjoyed and had a great time running around the city (and also running on a surface that could actually support my weight, for a change from Swedish crunchy snow.)
Monday Jan 14, 2013 #
2 PM
Orienteering 41:25 [3] 7.99 km (5:11 / km) +47m 5:02 / km
A sprint course in Ekeby before catching the flight to London.
Sunday Jan 13, 2013 #
10 AM
Orienteering 1:58:35 [2] 12.29 km (9:39 / km) +150m 9:06 / km
Linné training at Salinge/Tenabadet, organized by Johan. Ran with Ross and Ulrik in uneven, crusty snow, falling through on every step. This made for very tough and slow going (13 min/km most of the time) but having company helped. My orienteering was *very* rusty and sloppy. Need to learn how to do that again before spring season begins.
Friday Jan 11, 2013 #
Note
I had an appointment with an orthopedic surgeon in Enköping yesterday. He had my MRI results and told me that he thinks the pain and swelling on the outside of my kneecap are being caused by some cartilage damage at the bottom of my femur. He told me that an arthroscopic surgery can fix it, assuming that there is a small piece of bone attached to the cartilage that has broken loose. Then they can just "staple it on" to the bone and let it heal. If it is just a loose piece of cartilage, they need to remove it and then drill some small holes in the bone in order to stimulate tissue build-up that would replace the cartilage. It sounds like I would be on crutches for 6 weeks after the surgery and then not allowed to run for four months. Does anyone have any experience with this type of injury and surgery, or other treatment methods? I should be getting my MRI pics in the mail and happy to show them to anyone who thinks they have useful advice. I am leaning towards not getting the surgery this year.
C • knee 7
Innebandy 1:00:00 [3]
Lunchtime innebandy with Ross and company. Played pretty poorly, felt pretty tired, but still had fun.
Thursday Jan 10, 2013 #
Cross-Training 47:00
More elliptical intervals at Blåsenhus with Alli - we had just about enough time for a workout before Qi's defense party. Did 2x10x(30"-30")+6x(30"-30")
Wednesday Jan 9, 2013 #
Cross-Training 1:10:00
Elliptical intervals at Blåsenhus. Did 4x(3'-2'-1') with 1' off between intervals and 2' off between sets.
9 AM
Orienteering 50:44 [2] 8.77 km (5:47 / km) +49m 5:38 / km
shoes: VJ Supra 2012 #2
Corridor sprint orienteering with Johan, Elisa, and Inga in Ekeby. Really nice morning training, forcing me to maintain map contact throughout. I think we should do more of these, and add them on to the end of regular trainings - really good for forcing yourself to stay focused when tired.
Tuesday Jan 8, 2013 #
6 PM
Running 1:01:41 [2] 7.71 km (8:00 / km) +88m 7:34 / km
shoes: VJ Falcons 2012
Back in Uppsala!
A short version of Tisdagsbana Beta with Sam, Kate, and Stan. Nice, easy pace, but everything felt stiff and creaky, since I haven't run in so long. The crust of snow covering Nåsten mostly didn't hold my weight, so there was a good bit of falling and stumbling through the snow.
A short version of Tisdagsbana Beta with Sam, Kate, and Stan. Nice, easy pace, but everything felt stiff and creaky, since I haven't run in so long. The crust of snow covering Nåsten mostly didn't hold my weight, so there was a good bit of falling and stumbling through the snow.
Tuesday Jan 1, 2013 #
12 PM
Skiing 1:57:45 [1] 16.4 km (7:11 / km) +356m 6:29 / km
Skiing and hiking adventure with Alli from the cabin. A lot of climbing on foot at first, up above the treeline, then some skiing in the beautiful snow fields just south of the Polish border. Then a tricky descent down to a mountain hut serving borscht and tea, and then some more skiing, mostly down, back to the cabin. A beautiful day out!