Training Log Archive: BorisGr

Day off today. Next week is planned to be easy to let my random small injuries rest up, and just in general, I've been pretty tired training last week.

Ankles.

Following Rob's advice and trying out the stair machine at the gym (yes, the Frisky and Sweaty one). Took me a while to get the hang of it, but then it went ok. This part is the warm-up (15 minutes), cool-down (10 minutes), and running between intervals.

Intervals on the stair machine. 8x3 minutes at level 15-16, with 1 minute recoveries at level 10-11. Sweaty as hell! Not too frisky though.

Bought a wobble board! Now there is no excuse to not do ankle exercises.

At Fyrishov, with Rob, Kan, and Zan. Well, mostly with Rob, really, as we couldn't keep up with the girls, who lapped us about four times during the hour.

Warm-up plus random jogging around here and there.

Secret Russian running drills.

Hill sprints on the same hill in Norbyskogen where I ran on Tuesday.

Went out on this beautiful, sunny morning to run a part of last night's line-O on Nasten, since I didn't get to do it last night due to lack of lamp. It was really nice to be out in the woods by myself on a nice day, running along, seeing footprints from last night in the thin layer of snow. Legs felt heavy, though, so I only ran for an hour.

C • lamp 2

Wednesday Night-O at Vattholma, running the very courses Rob and I set. You'd think that running your own course would be easy. Oh no, not here! I felt very tired right from the start and didn't concentrate well, which is punished severely in this vague area, where it is very easy to drift off your bearing. Additionally, the woods are very rough: both rocky and full of freshly cut down tree branches on the ground, meaning that running took up even more of the concentration that I didn't have. Anyway, I ended up being the only one to DNF the long course, which was pretty embarrassing, but i guess these days happen. On the bright side, Kat ran well on the short course!
Map:
http://www.elinochbjorn.se/filer/upload/Vattholman...
Results:
http://www.oklinne.nu/onsdagsnatt/results.php?id=2...

Weights at F&S with Kat and Rob.

Running around the Norby ski tracks.

This has been a bad season of Tuesday nights for me so far. After biking over to the clubhouse in the snow and getting changed just in time for this Tuesday run, we realized that Kat's lamp didn't work. At all. We later realized that the battery had been completely rusted through, probably from being left wet in a bag for too long. Gotta buy a new one... I ended up giving Kat my lamp and then racing with her to the start, getting there just in time for her to run with the pack. I decided to do my own thing and run around the Norby lit track, but quickly got bored. Instead, I decided to run intervals: 3x2.5km with 2 minutes rest. Wanted to run them at 10 minutes each, ended up doing 9:50, 10:06, 9:58.

10 hill reps on the one sizeable hill on the lit trail after the intervals.

Spinning with Rob at Ekeby. Thought about doing the second half of the normal gympa I go to, but decided that staying off my feet today would be a good idea.
And: Kat is here!!