Training Log Archive: BorisGr

Warm-up

C • Nice run 2

C • Nice run 1

Måsenstafetten in Buskhyttan, outside of Nyköping.
This is a medium-sized relay and is a traditional season opener for clubs within a few hundred km of Stockholm. I didn't run it last year, because it was postponed due to excessive snow. This year, there was no snow, just a very cold and foggy morning and about 70-75 men's teams of 5 legs of 8.5km each on the starting line. I was originally supposed to run for Linne's 4th team, but, as usual, some people got sick in the last moment and I was moved up to run the 2nd leg for the 3rd team.
Mattias Millinger, making his Linne relay debut, came in with a massive lead on the first leg for our 1st team, but unfortnately turned out to have mispunched, meaning that Team 3, with Joffe Nordlund turning in an excellent race, headed out on the second leg as the best Linne team, and 10th overall. I struggled early in the tough and technical terrain and was passed by a bunch of teams right from the start. I then came to a control on the wrong fork, losing another 30 seconds or so and found myself behind Oskar Wallen, running for our 4th team. I ran with him for a while and slowly started feeling a bit stronger and running a bit smoother. I then ended up running with a guy from Linköpings OK and a couple of Finns (one from MS Parma and one from Delta), who were chattering incessantly with each other and were constantly missing controls and running by me again. The orienteering and running went smoother now and I only made one more 30-second error the rest of the way, exchanging to Björn in 18th place, about 7 minutes down on the lead. Having been passed by a bunch of teams early, I wasn't too pleased, but my time turned out to be pretty decent, and a solid race is exactly what you hope for in a relay, so I was satisfied. Björn's run was 11 seconds faster than mine, and he came in 15th, still as the leading Linne team. Gustav Granath ran an awesome race on the 4th leg, pulling us into 9th, and Mattias Karlsson finished off strong, crossing the finish line 6th! I know this wasn't a major relay or anything, but both being the best Linne team and ending up 6th overall feels pretty cool.
Results: http://home.swipnet.se/~w-38267/mstaf_res07_str_00...
Here is the map with Tomas Dlabaja's routes from his site. I had a slightly different forking, but you get the idea: http://dlabaja.profitux.cz/blog/masen_map.jpg

C • rest day? 6

Warm-up and a feeble attempt at a cool-down.

Kringelträffen in Södertälje, the season's first race!!
On a nice, but cool day we were served a 14km course with just 18 controls. The terrain was fast and runnable with a lot of trail route choices and fairly easy control placement. I ran quite hard early on, but started having some stomach cramps after driking some "sports drink" at the drinks control and had to slow down in the end. Still, it was nice to run a full classic race without any major mistakes (Winsplits claimed a total of 1:33 in errors for me), and the feeling of finding actual controls in snow-free woods on a spring day was so good!! It was really fun to race again, though I was very tired by the end. Peter Öberg won in an impressive 73 minutes, Linne boys took 3rd-6th. I was 24th, but the field was quite strong, so I am fairly pleased.
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...

C • Hej - hej! 1

After hanging out in the sun for a while at Kringelträffen, we drove down to a hotel in Nyköping and crashed there. A few of us (Mats, Sofie, Zan, and i) crawled out for a nice afternoon jog in the sunshine.

A day off today to mark the completion of a reduced-volume week.

C • It looks like your reduced vol... 3

The usual morningjogg around the block. Swollen toe hurt a lot.

C • so what's going on with this t... 1

Warm-up, cool-down and running between intervals.

Secret Russian Running Drills.

Sprint O-Intervals in Gottsunda on a cold, windy evening. This was about the coldest evening we've had this month, and my compass thumb felt numb the entire time. We ran short sprint intervals (400-600m each) with 2-3 controls in groups of 4-6 people, with people within a group starting 3 seconds apart. It was good training, though the map was a bit hard to read at high speed, and I got a bit too cold jogging between loops. On the bright side, this was my first attempt to orienteer in contact lenses in ages, and it seems to have gone ok. Will experiment with this further.

C • First orienteering with contacts in ages? 3

Circuits after intervals.

Warm-up.

The last Wednesday Night-O before the switch to summer time next week. This one was at Hagby, and I did the long course, possibly the first time I have ventured to try that in 'real' terrain. In general, I was fairly pleased with my orienteering - I am a lot more confident with night-O than I was even at the beginning of this winter. But, of course, there were mistakes - one in qhich I confused two fields, of all things, and ended up losing about 4 minutes; the other one in the control circle, looking for a boulder in the middle of a boulder-filled hillside, that cost me another 3 frustrating minutes. Ended up dead last of those who actually finished, but strangely, I was still fairly satisfied with the race. As sad as it sounds, it's a lot more of what I was capable at night just a few months ago, so I'll call it progress.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=3...
Route Gadget:
http://www.oklinne.nu/routegadget/cgi-bin/reitti.c...

Nice morning workout in the gym. Core, legs, arms, the usual.

Tuesday night run, course Y. This was my third time running it, so not much map-reading was involved. Took it nice and easy and enjoy sloshing through the Nåsten mud on the season's last Tuesday night run: next week the clocks switch to summer time.

C • Are you guys getting any snow ... 2

Warm-up in the freezing rain, cool-down, and jogging between sets.

Decided to try out Swisscheese's 15-15 intervals: 4x(10x15 seconds hard, 15 seconds jogging), with 2:30 rest between sets. This felt like a good workout, and my heart rate definitely stayed high throughout each set. The first three sets didn't feel hard, but the fourth one suddenly felt like a real struggle. The freezing rain falling throughout didn't help. Speed is a total guess.

Planned to go to the gym after running, but will instead go stand in the shower and try to thaw my hands.