Training Log Archive: BorisGr

A nice run with Martin, who is visiting for the weekend. We ran on Nåsten, mostly taking the bigger dirt roads and horse trails. We ran right after it stopped raining, and it was really nice and cool. Great conversation the whole way, really fun.

A nice run on Stadsskogen with Alli. She was orienteering on trails, and I was running along. A bit cold for late May: 10C and very cloudy. Nice to get out.

Orienteering training on Fiby. I took it easy, but still felt very tired and weak from the start. The terrain was pretty rocky with lots of sticks on the ground. I orienteered pretty well, but felt like I was crawling the entire way.

Warmup and cooldown

Threshold intervals on the horse loop in Stadsskogen. Did 2x10 minutes with 2' rest, trying to keep the pace around 4:00-4:05/km. Ended up being a little slower, but still satisfied with the session.

C • Pace keeping 5

A run by myself around the neighborhood with a loop on the Norby lit track.

Rockgympa, the short version

Innebandy after rockgympa. There were only four of us, so we played non-stop. Pretty intense and sweaty.

Track intervals with Ross in the heat. We did 8x400m with 90" rest. I planned to run them around 82. I was struggling in the heat, but managed to keep the pace ok. Really happy to have company, as I would surely not have finished the workout had I been alone.

82
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Orienteering on Nåsten with Ross and David. We mostly ran together at an easy pace, sometimes splitting up for route choice and different forkings. It was a lot of fun, but I felt very weak, probably because of the very unSwedish heat and humidity.

Morning jog to KG and back with Ross to pick up some Linné flags for a kids' orienteering promotion at Fyrishov.

Ran from home and did an old tisdagsbana (Z) on Nåsten. A really nice evening to be out, warm and beautiful.

Morning run on a beautiful sunny day. Ran on big trails in Nåsten.

Running down to the track with Sam, then warming up with Linné gang, and running home after the race.

Blodomloppet 5km.

The point of running this was to assess where my shape is right now and figure out how to train in order to get back into good shape by NAOC. I guessed ahead of time that 3:45/km is the right pace for me, and basically ran that. I had no hope of running with Sam, but kept her in sight for most of the race. I started a little fast, but slowed myself down after the first km or so. Then tried to pick it up when we were running along the river on km's 3 and 4, but just didn't have the speed. The result was about as expected. I have a lot of work to do, but it's not hopeless. Still, highly unlikely that I'll ever get back to my PR of 16:58. It was really nice to have a big gang of Linné runners to both race with and be cheered by.

Alli and I went on a biking adventure down to Wiks Slott, a castle southwest of Uppsala that we had skated to once last winter. It was a little over 20km to bike there, mostly through nice rolling fields and little red farmhouses. When we got there, we had hoped for some little café serving fika, but nothing was open. We then biked to Hammarskog, looking for the elusive fika, but still failed. Ended up biking back to Uppsala and eating pizzas on the lawn at Svamptorget. A great day!

Trail running on Nåsten with Alli. A lot of mud and puddles everywhere, but a lot of nice bits too.

Ran down to Studenternas after work to meet Alli for some intervals. I did 400's, and she did 300's. We started at the same time, with her 100m in front, and I tried to chased her down. This was fun, but I basically failed at catching her as she was running faster and faster with each rep. Still, really fun to have company!

Times:
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A training on Vänge designed by Sam. Control pick followed by corridor followed by a long leg and then contours-only on a rough area with a somewhat outdated map. It was pretty challenging, and I had some issues along the way, but ended up battling Lina most of the way and enjoying myself. Good to force myself to run through rough terrain - we are too spoiled with all the nice stuff around Uppsala.

Some more publicity for orienteering?

http://www.expressen.se/sport/polis-haffade-nakna-...

C • så jävla sjukt 1

Elliptical intervals in the morning with Alli at Blåsenhus. Did 1'-2'-3'-4'-5'-4'-3'-2'-1' with half-time rest. Sweaty. Nice way to start the day.

An early evening run on the dirt roads on Nåsten.

Warmup with Alli

Intervals on the track. Ran from home with Sam, then joined by Ross at the track. I did 400's, planning to start around 90 and gradually get faster. The idea was that I had no clue what my shape was like, and this would be a starting point. It seemed to work well, and I had Sam to use for pacing. She was running 1200's, and I could join her for the first and third lap of the 1200's, running faster as the session went on.

I did eight of them: 87, 87, 86, 85, 87, 83, 82, 84.

Good session, will hopefully get faster each time.

From KG to the start of training and back with Ross. Didn't get lost on the way!

Technique training on Nåsten. A lot of green and rocky stuff today. Ended up running head to head with Ross quite a bit. Good training, felt very tired so cut off the last part.

Here is the map: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

C • from afar 2

Morning jog with Alli up to Kung Björn's hill, through a bit of Nåsten and back home. Everything is still sore.

A run on some muddy Nåsten trails with Alli. Very sore from Tiomila.

Event: 10Mila
 

Warmup

Tiomila 2014!
Team CSU - our second Tiomila attempt, and 5th European relay adventure overall (Spring Cup 2002, Jukola 2006, Tiomila 2008, Jukola 2012, Tiomila 2014).

Our biggest goal was to not mispunch. Beyond that, it would be nice to come top-200, perhaps beat Linné's 3rd team, and also beat our starting number (165). We also hoped to keep PG out of the catch-up mass start, but that was avoided by only 90 teams, so was actually a pretty unrealistic goal.

The line-up: Giacomo-Boris-Ian-Matthias-Brendan-Kenny-Greg-Ali-Ross-PG.

Giacomo set the tone for us by crushing it on the first leg. He came in just 7 minutes after the lead, and I had lots of people around me right from the start. I knew that I was out of shape, so the goal was to focus on my orienteering and not give away any unnecessary time. The climb over the steep ridge right from the start was painful, and I felt like everyone was passing me right away. I had the long first control forking, and took the trail route around. Hit the first control, and saw some of the guys who passed me at the start come in behind me.

I stayed focused through the control-picking section of the course (which was most of the controls 2-11), and was feeling pretty good. I had a couple of hesitations, but no big misses. Then after the 2nd TV control, my shape caught up with me, and I started really struggling, especially in the areas with a lot of deadfall. I made a mistake right after the TV control, losing 45 seconds or so, and told myself to just stay focused on the navigation and keep moving. The leg to the second-to-last control, contouring along a steep and junky hillside, was a struggle, but I was relieved to hit it and get to the finish without major disasters.

I lost a bunch of spots on my leg (15, I think), but it could have been far worse. I am pretty satisfied with my performance, given the shape I am in. It should only get better from here.

I spent the rest of the night spectating and cheering, both for CSU and for Linné. It was awesome to see Ian come in after a great run on his 3rd leg, and also inspirational to watch Albin catch the leading pack from 5:30 back during the Long Night leg.

Cheering for my CSU teammates was so much fun, as everyone came back saying they were satisfied and managed to avoid disaster. Ian, Matthias, Brendan, Kenny, and Greg kept us steadily in the 160's during the night, and then Ali and Ross rocked legs 8 and 9, bringing us into the 140's. PG was solid as always from the mass start, and even put in a final sprint on the run-in that probably ended up gaining us two spots, into a final position of 145 - way above all expectations!

Tiomila was a blast with CSU, and I hope we keep having adventures like these for years to come. Thanks to my awesome teammates for a great weekend! (Thanks also to Alli for making me taking warm gloves and for providing me with pounds of delicious salad to snack on during the long, cold night.)

C • 10Mila 11

Intervals on the dirt roads of Nåsten after a warm-up with Sam and Lisa. I did 8x1' with 1' rest, and then 8x15" with 15" rest.