Training Log Archive: BorisGr

Orienteering training with Kat on central Lunsen. We took the club car and drove down there, and then an exercises similar to what Jagge recommended to me a while ago: I take a streamer and run hard to a control and hang the streamer. Kat starts 30 seconds after me and runs hard to the control, too. In order not to have to wait long, I did short little butterfly loops centered at the streamered control. This felt like really good training, especially because of the change of pace between the long legs to the streamered control and the short, technical legs in the butterfly loops. Also, the pressure of having Kat chasing me down and needing to hang the streamer right made me more conscientious about my orienteering than I might otherwise be on a long run. Both Kat and I orienteered well - very few mistakes. I was once again impressed with Kat. After about an hour, she ran back and I ran a few more km and then started getting tired and losing focus a bit. It's very hard to navigate cleanly when tired, especially in a place like Lunsen, so that's something I'd like to work on some more this winter.

C • Happy New Years!! 2

Carrying Kat up and down the corridor because she thought I couldn't do it.

C • next challenge... the stairs? ... 4

Ankles.

Running from parking to the start and back.

I can think of no better way to spend this sunny, chilly Friday than orienteering on the best, most technical part of Lunsen with Kat. We got a ride down there with Mats, who was coaching Albin, and ran a course, with Kat navigating and telling me what she was planning and which features she was checking off. It went well: Kat orienteered a lot more confidently and better than the last time we ran together, which was probably in Switzerland this summer. This was really fun today, and I enjoyed being back in the woods for the first time in over a week. The ankle felt fine with the brace on it.

Core, upper, and lower body at the gym with Kat.

Ankles

A nice long road/trail run with Mats, Micke, Bjorn, and Annika Billstam on a lovely, sunny winter morning. We first ran east to Kungsangsbridge, then south along the river down to Sunersta, along the lake for a while, then up through Gottsunda gipen and then along Gula stigen past Hammer's old house up to Angstroms and then home.
Saw a bunch of people we knew along the way - Uppsala is a small town. As for PG's daily At One With Nature wildlife watch, we saw a cat being walked around on a leash, which I thought looked pretty funny.

C • Gula stigen 1

Ankles.

An hour of pool running at Fyrishov while watching kids jump (or fall) off the diving platforms.

During the last few night-O's, I noticed that one of the things that lead me to lose a lot of time is not being able to quickly pinpoint where I am on the map when I glance down on it. Since in night-O, one can only afford very quick glances before running into a tree or a wild Swede, this means that I often look down at my map and get no information from it in that one glance - all I manage to do is find where I am, and by then it's time to look up again. I understand that thumbing works pretty well, but it is far from perfect. So, does anyone know some good way to practice quickly finding your location on the map? What I have in mind is some kind of armchair-O exercise I can do for this. Thanks!

C • Wild Swedes!!!!! 8

Warm-up (16;00), cool-down (10:00), and between intervals (4:00).

Intervals on the stair machine at the gym. I was planning on doing intervals on trails today (hoped to run the Stadsskogen lit track), but the ankle is still sore, so I am staying away from hard running on trails or in the woods for a couple more days.
Anyway, I did 3x10 minutes, and this felt really hard. I was sweating buckets the entire time. Lovely scene, I'm sure.
The gym was full of Linne orienteers tonight, doing everything from gympa to treadmill intervals.

Ankles.

I noticed that PG's strategy of posting pictures of half-naked people in his log has finally paid off, and he has knocked me off the top of the "Most popular logs" list. Perhaps it's time to pay back in kind...

Strength at the gym with Kat. Did core, upper and lower body. I would have put down 1 hour for this, but Kat only put down 45 minutes, and I can't be left looking like a wimp here.

A nice long afternoon run with Micke on roads and trails. We ran on the big trails all the way through Nasten, came out past Uppsala Nas to Lurbo bridge and then up through the city, past the castle and cathedral and back home. Had a nice chat on the way, too, discussing goals for the upcoming season and for our respective careers. Micke (one of Sweden's best juniors two years ago, now a promising young senior, with a 7th place in the Swedish night champs) is hoping to make the Swedish WOC team in 2009 and be on the podium at WOC in 2011. Ambitious goals, but I suppose you have to aim high if you want to end up there! I told him my ambition is merely to be in the top 30 at WOC someday.

The usual trail loop on Stadsskogen, with the map. A very enjoyable, quiet morning. Very few people out in the woods. Must be Christmas or something.

Flexibility training after getting back from the run.

Spinning - totally full on Christmas day. The guy who came in 30 seconds after me didn't get a bike.
Worked hard, sweated a lot, had fun.

Ankles