Training Log Archive: BorisGrIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
11 AM
Skiing 3:30:00 [1] 23.13 km (9:05 / km) +341m 8:27 / km
Day 3 of the camp: Kräkkja - Finse. Packed up all of our stuff in the morning, pet the local wolfdog that lives at Kräkkja, and headed northwest towards Finse, the town (and cabin) located next to the massive Hardangerjøkulen glacier, which apparently was the sight for some of the Empire Strikes Back battle scenes. This was a long ski, made more difficult by the killer headwind over the last ten km or so. Seeing the kiteboarders taking advantage of the winds was pretty cool though!
Saturday Mar 30, 2013 #
12 PM
Skiing 1:30:00 [1] 15.35 km (5:52 / km) +335m 5:17 / km
Day 2 of our awesome skiing adventure in the Hardangervidda, on the mountain plateau between Oslo and Bergen. We spend two nights in the Kräkkja cabin, so on the second day we could ski without heavy packs. The whole group headed south over the nearest hill and down some steep and fun downhills to a hotel with waffles. Some of us continued on for a bit after the lunch stop and then turned around and skied back to the cabin, complete with a long, snowplowing downhill down the final slope. Gorgeous weather once again.
Friday Mar 29, 2013 #
12 PM
Skiing 3:44:56 [1] 22.95 km (9:48 / km) +407m 9:00 / km
Day 1 of our ski adventure in the Hardangervidda with Alli, Cristina, Melissa, Sam, and Ross. What was meant to be a 7km ski from the beginning turned out to be about 23km as our train did not stop at the place we wanted to start skiing. Luckily, the weather was great, and everyone was in good spirits, even when we climbed an extra mountain and then had numerous wipeouts trying to get back down. It was really nice to make it to the cabin at Kraekkja before dark and before dinner.
Thursday Mar 28, 2013 #
10 AM
Running 20:38 [2] 1.85 mi (11:09 / mi) +1m 11:08 / mi
shoes: 2013 Asics White+Blue
Warm-up and some running drills down by Studentstaden.
Running 39:32 5.1 mi (7:45 / mi) +48m 7:32 / mi
shoes: 2013 Asics White+Blue
Some intervals on the Ekeby/Flogsta/Studentstaden loop in the sunshine. Did part of the club's workout from Tuesday: (1'-2'-3'-1'-1')x2 with half-time rest between intervals and 2' rest between sets. Felt pretty good, and was happy that the bike paths were a lot less icy than they had been on Thursday.
Wednesday Mar 27, 2013 #
Note
(rest day)
A needed rest day, both mentally and physically
Tuesday Mar 26, 2013 #
5 PM
Running 1:58:54 [2] 17.42 km (6:50 / km) +145m 6:33 / km
shoes: VJ Supra 2013
After many years of orienteering and training, I am still learning lessons. Today's lesson was: heel insert + low orienteering shoe + wobbly ankles = a lot of pain on hard, crusty snow. I ran a tisdagsbana with a few of the guys, and we mostly ran in the frozen footprints of those who had come before. As long as I landed right in the footprint, everything was fine, but virtually every time that I planted my foot a little off-center, my ankle twisted and caused a lot of pain. It was a really unpleasant feeling, especially since it meant I had no confidence in my foot plants with my right foot. I gradually lost the group and ended up running the last 40 minutes or so on my own. Lesson learned.
Monday Mar 25, 2013 #
T.rex training 40:00 [3]
Rockgympa
5 PM
Running 16:13 [2] 1.64 mi (9:53 / mi) +29m 9:22 / mi
shoes: Asics with flames 2012
Running 32:52 4.5 mi (7:18 / mi) +39m 7:07 / mi
shoes: Asics with flames 2012
Tempo intervals. Got home as Sam was about to head out the door and quickly changed to join her and Lisa for a warmup. Then did 2x12 minutes with 3 minutes rest in between. Planned to do 3:45 min/km. This worked fine for the first interval, but was too hard at a tempo effort on the way back, uphill and into the wind.
Sunday Mar 24, 2013 #
Event: Måsenstafetten
Note
It looks like Kolmårdskavlen (April 6-7) is cancelled, and so the racing premiere in our part of Sweden is pushed further back, to at least the middle of April. I would like to go orienteering someplace with no snow on the ground around the weekend of April 7 and maybe a few days after. Does anyone have any ideas? Anyone want to join me? Or host me?
10 AM
Running 1:24:00 [2] 8.51 mi (9:52 / mi) +125m 9:27 / mi
shoes: Asics with flames 2012
Sunday morning distance with Alli, Sam, Elisa, Lisa, and Mats.
Saturday Mar 23, 2013 #
10 AM
Running 25:50 1.13 mi (22:51 / mi) +1m 22:48 / mi
shoes: Marc's Mizunos
Warm-up and running drills on the Västerås track before intervals.
Running 1:00:20 4.55 mi (13:16 / mi) +3m 13:14 / mi
shoes: Marc's Mizunos
Intervals on the indoor track in Västerås with Johan and Elisa and Rasa, who was doing her own thing. We did 3x800 + 3x600 + 3x400 + 3x200. Johan had a sprint map from MOC that we were looking at between intervals and choosing routes on - super-tough!
2:47
2:45
2:40
2:01
1:59
1:59
1:15
1:15
1:18
0:33
0:33
0:32
2:47
2:45
2:40
2:01
1:59
1:59
1:15
1:15
1:18
0:33
0:33
0:32
4 PM
Skiing 1:09:11 [2] 14.74 km (4:42 / km) +84m 4:34 / km
Skate skiing from home in the afternoon. Went up and down Hågadalen and then up through the fields past Håga. Nice weather for skiing and really good conditions with a solid crust. Too bad the calendar shows that it's late March.
Friday Mar 22, 2013 #
Cross-Training 20:00 [2]
Warm-up on the elliptical.
T.rex training 45:00 [3]
Middle gympa at F&S Ekeby. Tired, sort of slogged through this one. Uppsala is still cold. It's -9C right now with tons of snow and ice and no relief in the forecast. I wonder how many more races will be cancelled in Sweden...
Thursday Mar 21, 2013 #
5 PM
Running 22:22 [2] 1.77 mi (12:38 / mi) +11m 12:24 / mi
shoes: Asics with flames 2012
To KG with Sam in a sudden blizzard, then a warm-up down to Ekebydalen with the club. A few running drills once we got there.
Running 59:34 7.14 mi (8:21 / mi) +59m 8:08 / mi
shoes: Asics with flames 2012
Intervals with the club for the first time in a long while. We ran the loop around Ekeby and Flogsta on bike paths, quite icy at times. Our new Canadian arrival - Kerstin Burnett - joined the group. Is she on AP?
We did 8x30''+2x4'+8x30''+2x4'+8x30''. I felt quite slow and awkward in the beginning, but then got going and felt strong for the first long intervals and the second set of short ones. Then started tiring again, but finished up ok. A good session despite the icy conditions.
We did 8x30''+2x4'+8x30''+2x4'+8x30''. I felt quite slow and awkward in the beginning, but then got going and felt strong for the first long intervals and the second set of short ones. Then started tiring again, but finished up ok. A good session despite the icy conditions.
C • Yes 1
Wednesday Mar 20, 2013 #
5 PM
Running 14:12 [2] 1.54 mi (9:13 / mi)
shoes: VJ Supra 2013
From home to KG and to the start.
Orienteering 1:22:27 [3] 12.28 km (6:43 / km) +189m 6:14 / km
shoes: VJ Supra 2013
"Tennis orienteering": chase start intervals run in groups of 4-5 people. I ran with Cat, Inga, Elisa. It was a good training despite the map's occasional imprecision and the snow. I felt pretty good physically and orienteered ok, especially in the beginning. We skipped the last interval, and Inga and I did a road interval instead on the bike path along the southern edge of Stadsskogen.
The intervals from tonight are here (part 1): http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
and here (part 2): http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
The intervals from tonight are here (part 1): http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
and here (part 2): http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Tuesday Mar 19, 2013 #
12 PM
Skiing 1:37:25 [3] 18.6 km (5:14 / km) +75m 5:08 / km
The Uppsala winter is not going away, so I might as well embrace it. Decide to try skate skiing down on the fields and on the lake, and so went for an exploration. Skied down Hågadalen to Lurbo, then along a stream to the lake, and then for a few km on lake Ekoln. Really good crust most of the way, but definitely glad I had my rock skis. When I turned around it was a strong headwind the whole way, so the trip back was a lot slower and colder. Still, nice to get out and do a workout that is actually suitable for our current weather.
Monday Mar 18, 2013 #
Innebandy 15:00 [3]
Innebandy warm-up before rockgympa.
T.rex training 40:00 [3]
Rockgympa. Did not feel great - just feel old and battered all-around.
Sunday Mar 17, 2013 #
9 AM
Running 1:20:10 [2] 8.43 mi (9:31 / mi) +95m 9:11 / mi
shoes: Marc's Mizunos
A road run with Alli and, for the first part, with a happy group of clubmates. Still very icy everywhere in Uppsala. This winter does not seem to have an end. Also, my left achilles has gotten sore during the last few runs in these shoes. Not good.
Saturday Mar 16, 2013 #
10 AM
Orienteering 1:20:44 [2] 8.13 km (9:56 / km) +146m 9:07 / km
shoes: VJ Falcons 2012
Linné training day down in Järfälla-land. Did a course on Törnskogen in brilliant sunshine and tons of snow. Great terrain, would have been really nice to run this without snow. Low on energy today so not moving very quickly, but slowly getting better at navigating as the session went on.
2 PM
Orienteering 1:02:31 [3] 8.39 km (7:27 / km) +91m 7:04 / km
shoes: VJ Supra 2012 #2
The afternoon session of our training day, running a middle distance course from Järfälla's clubhouse.
Friday Mar 15, 2013 #
Running 55:00
Steady-state run on the treadmill at F&S.
T.rex training 45:00 [3]
Medium gympa at F&S with a nice crowd of Linné friends. A really nice and chill Friday night workout.
Thursday Mar 14, 2013 #
6 PM
Running 1:00:00 [2]
shoes: VJ Falcons 2012
Started running sprint intervals but aborted them after the first two.
Wednesday Mar 13, 2013 #
Cross-Training 30:00 [2]
Elliptical at the gym. Wanted to run treadmill intervals, but achilles hurt. Alli wasn't feeling great either, so we called it a day.
Tuesday Mar 12, 2013 #
6 PM
Running 1:34:22 [3] 12.61 mi (7:29 / mi) +161m 7:12 / mi
shoes: Marc's Mizunos
Nice road run with Ross on another cold Uppsala evening. Felt ok most of the way, but got some soreness in my left achilles towards the end of the run.
Monday Mar 11, 2013 #
T.rex training 40:00 [3]
Rockgympa
Innebandy 27:00 [3]
Innebandy before rockgympa
Sunday Mar 10, 2013 #
9 AM
Running 2:04:38 [2] 12.53 mi (9:57 / mi) +176m 9:32 / mi
shoes: Marc's Mizunos
Nice long run on a sunny morning with a big crew: Ross, Sam, Lisa, Lina, Rasa, Thierry, Annika, Hilda.
Saturday Mar 9, 2013 #
Running 30:00 [2]
Warmup and a bunch of drills before the intervals.
Cross-Training 30:00 [3]
The track was occupied a myriad adorable Swedish children when we got there, so I did some time on an erg with Alli showing me proper form.
12 PM
Running 50:50
shoes: Marc's Mizunos
Track intervals on the indoor track in Västerås. I did Johan's workout: 3x(800-600-400-200) with 90 seconds rest between intervals and 3 minutes between set. A good workout. The goal was to start conservatively and go faster on each set. The running felt better with each interval. I really need to do more of these.
Times:
2:56 - 2:09 - 1:20 - 0:39
2:48 - 2:02 - 1:19 - 0:36
2:43 - 2:01 - 1:17 - 0:30
Times:
2:56 - 2:09 - 1:20 - 0:39
2:48 - 2:02 - 1:19 - 0:36
2:43 - 2:01 - 1:17 - 0:30
Friday Mar 8, 2013 #
6 PM
Running 25:33 [2] 2.9 mi (8:49 / mi) +28m 8:33 / mi
shoes: VJ Supra 2012 #2
Easy in Stadsskogen to test the new Supras I got.
Wednesday Mar 6, 2013 #
6 PM
Orienteering 34:23 [2] 3.76 mi (9:09 / mi) +57m 8:44 / mi
Started a Wednesday night race, but felt awful from the start and quit. Not sure what's wrong with me. Probably age.
Tuesday Mar 5, 2013 #
6 PM
Running 1:10:40 [3] 9.86 mi (7:10 / mi) +103m 6:57 / mi
Steady-state run with Ross on the mostly ice-free sidewalks of Uppsala instead of doing a tisdagsbana. A nice run with great company. I clearly need to do more of this to get into reasonable running shape.
Monday Mar 4, 2013 #
10 AM
Orienteering 45:50 8.03 km (5:42 / km) +48m 5:32 / km
shoes: VJ Supra 2012 #2
Sprint orienteering intervals in Ekeby set by Johan with extra fake walls put in to make route choice more complicated. Really cool training!
6 PM
T.rex training 42:00 [3]
Rockgympa.
7 PM
Innebandy 20:00 [3]
Really fun innebandy tonight, and some epic games on a team with Ross and Rassmus.
Sunday Mar 3, 2013 #
Running 45:00 [2] 7.0 km (6:26 / km)
shoes: VJ Falcons 2012
A run around the Norby lit track with Alli after getting back from Tromsø and then having a very nice lunch with Patrick and Mari.
Friday Mar 1, 2013 #
Skiing 20:00 [2]
A quick ski in Tromsø after a bit of an adventure trying to get there with Alli and her mom. It was really nice to get out, especially since I've been battling a cold the last few days.
Tromsø has been pretty great, with the best activity being dog-sledding!
The main negative was the way I entered the country: Alli's brother asked for a few bottles of duty-free alcohol from Sweden, and so I obliged, happily toting a bag with two bottles of whiskey, a gin, and a vodka through Tromsø airport customs, when a customs official pulled me aside. Turns out you are only allowed to bring in one bottle duty-free into Norway, contrary to what I was told in the duty-free shop in Arlanda. After thoroughly going through my bag, the customs official took away three of my bottles and issued me a fine of 1200NOK, telling me that if I had only walked through the "red exit", I could have paid the duty on the bottles and gotten to keep them while avoiding the fine. Grrrrrr.
Tromsø has been pretty great, with the best activity being dog-sledding!
The main negative was the way I entered the country: Alli's brother asked for a few bottles of duty-free alcohol from Sweden, and so I obliged, happily toting a bag with two bottles of whiskey, a gin, and a vodka through Tromsø airport customs, when a customs official pulled me aside. Turns out you are only allowed to bring in one bottle duty-free into Norway, contrary to what I was told in the duty-free shop in Arlanda. After thoroughly going through my bag, the customs official took away three of my bottles and issued me a fine of 1200NOK, telling me that if I had only walked through the "red exit", I could have paid the duty on the bottles and gotten to keep them while avoiding the fine. Grrrrrr.