Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BorisGr

In the 7 days ending Jul 8, 2007:

activity	#	time	miles		km		+m
Orienteering	4	5:00:37	16.02		25.78			24 /	26c	92%
Running	5	4:22:39	29.72	(8:50)	47.84	(5:29)	390
T.rex training	1	10:00
Total	7	9:33:16	45.74		73.61		390	24 /	26c	92%

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Sunday Jul 8, 2007 #

Running 40:00 [2] 4.0 km (10:00 / km)
shoes: 2007 model Falcons

Warm-up, cool-down, and jogging the last three loops.

Orienteering 32:00 [4] ***
shoes: 2007 model Falcons

Orienteering intervals / Tennis-O on Vendelåsen, a map about an hour north of Uppsala with nice pine forest, some ridge terrain, and a whole lot of rocks. I felt really tired right from the start and really didn't feel like I could run fast even when I was trying to push. Quite frustrating, especially when running with guys like Jan, Mats, and Rob. When I fell and smacked my shoulder pretty hard against the ground on the 5th loop, I took that as a sign from the orienteering gods that I should stop, so I jogged the last three loops.
The best part of the training was eating the deliciously ripe wild strawberries (smultron) by the side of the road on the way back to the car.
Day off tomorrow.

Note

Ten degrees and raining all day. I hate Swedish weather.

C • Weather 5

C • Swedish meatballs? 4

Saturday Jul 7, 2007 #

Orienteering 1:52:04 [1] 7.47 km (15:00 / km)
shoes: 2006-2 VJ Falcons

Hanging controls at Fiby with Patrick on a rainy Saturday morning. Orienteered rather poorly and sometimes had to resort to "chimpanzee orienteering", as Mats calls it.

C • Huh? 6

Note

I hate Swedish radio.

Friday Jul 6, 2007 #

Running 28:35 [2] 3.57 mi (8:00 / mi)
shoes: Saucony 2006

Morning jog to the clubhouse and back to pick up some maps Patrick and I will use to plan next Tuesday's training.

C • thanks man! yep, i'm gonna ... 2

T.rex training 10:00 [1]

Core after running

Note

I hate Swedish TV. No Wimbledon, just embarrassingly bad American soap operas. I hate Swedish bread, too.

C • Bad day, huh? 6

Running 16:00 [2] 2.0 mi (8:00 / mi)
shoes: 2007 VJ Falcons

Running to and from the start.

Running 44:00 [3] 6.4 km (6:52 / km) +390m 5:16 / km
shoes: 2007 VJ Falcons

Came along to run a lap of the Kungshamn-Morga backbana, which has lay dormant for a few years, apparently. Very different from our normal hill course (backbana = hill course), in that the climbs and descents are mostly off-trail and go through rather rough terrain. Very good training, and the rough terrain makes the going slow enough that this is actually manageable at intensity 3, unlike Jan's backbana.
Anyway, Patrick and I did one lap of this, following Mats around. Mats did one more lap, and then we went for the obligatory naked swim in the very cold water of Lake Mälaren. The point, according to Mats, is that it feels good after you get out.

C • It looks fun-- I went cycling ... 1

Thursday Jul 5, 2007 #

Running 36:00 [2] 4.5 mi (8:00 / mi)
shoes: Saucony 2006

Warm-up, cool-down, jogging between intervals.

Running 20:00 [5] 3.48 mi (5:45 / mi)
shoes: Saucony 2006

Spent the whole morning entering training after dropping off Kat on her way to the States for the summer. Finally decided to do some actual training and got out the door for the planned 5x4min intervals with 2 min rest on the horse path in Stadsskogen. This was a hard effort, but at least it seems like I am getting used to forcing myself to do intervals on my own, which is a step in the right direction for someone who absolutely hates running intervals.

Wednesday Jul 4, 2007 #

Running 17:17 [2] 2.66 km (6:30 / km)
shoes: 2007 model Falcons

Jogging from Plantskolan to the start of our training with Rob, Michele, Patrick, and Kat. Got lost on the way.

Orienteering 34:22 [3] *** 4.0 km (8:36 / km)
spiked:10/11c shoes: 2007 model Falcons

We took the club car and went out to train on the newly revised and updated map of Lunsen.
Hanging streamers and then running the rest of the first loop after I got to the ones Rob had hung. Orienteering went surprisingly well and the legs felt ok. Saw two small snakes happily coiled up right next to #9.

Orienteering 20:44 [4] *** 3.15 km (6:35 / km)
spiked:8/8c shoes: 2007 model Falcons

After a 2-minute break, I ran the loop Michele had hung, running at a hard pace, but probably a bit below race pace. Again, orienteering went well. It helped that the toilet paper controls were visible from quite far away.

Orienteering 20:22 [4] *** 3.05 km (6:41 / km)
spiked:6/7c shoes: 2007 model Falcons

Finally, running Patrick's loop. Orienteered reasonably well again, though did drift on a bearing a bit going to #4 and got quite tired in the end. Still, this was a nice confidence boost after the awful raicng in Latvia, where I made about 25 minutes of mistakes over three days...

Running 15:17 [2] 2.55 km (6:00 / km)
shoes: 2007 model Falcons

Jogging back to the parking lot with Kat. A break to eat blueberries on the way.

Tuesday Jul 3, 2007 #

Running 35:00 [2] 4.38 mi (8:00 / mi)
shoes: Saucony 2006

Warm-up, cool-down, jogging between intervals.

Running 10:30 [5] 2.1 mi (5:00 / mi)
shoes: Saucony 2006

Short intervals on the lit track in Stadsskogen - 1 minute on, 1 minute off. Felt ok, though obviously not too fresh. Made the last interval a little bit longer.

Monday Jul 2, 2007 #

Orienteering 1:21:05 [2] *** 8.11 km (10:00 / km)
shoes: 2007 model Falcons

OK Linne Latvia Training Camp. Day 9. AM.
On the final morning of the camp, I went out for one more course on the map our accommodations were in the middle of and ran the course I had hung some toilet paper controls for a few days before. Going slow and easy, trying to stay focused on orienteering and not on the myriad ripe blueberries underfoot.

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