Training Log Archive: BorisGr

http://www.oklinne.nu/index.php?page=news&id=2068
(I was asked to answer the questions in English, and Mats translated. My Swedish isn't nearly good enough yet to have written that.)

C • is there an english version of... 6

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

"Form-topping" intervals on the horse loop in Stadsskogen. Did 4 x (90 sec on, 60 sec off, 45 sec on, 2 min off) and then 4 15-second sprints. Felt fast and light. I should get a massage every week if it makes one feel like this!! Only did four reps to avoid overdoing it. Ran itto Rob out there, as well as Christer Eriksson who was fieldchecking for the new Stadsskogen map. Got attacked by a dog and ran through a bunch of nettles. Seems like very Ukraine-relevant training.

C • intervals 1

Jogging from Sunnersta out to Lunsen and then back with Albin. Spent some time trying to get used to my new compass. It seems to work okay. Also hung out and took pictures of people running the Ultralong Club Champs out in the forest.
Some pictures from tonight: http://my.opera.com/borisgr/albums/show.dml?id=336...

Day off!
Got a nice, long massage from Annika this morning. There were definitely body parts she made hurt that I didn't know I had.

Warm-up. Felt weird warming up - almost as if I were hung over.

Tierpssprinten. My final tune-up race before WOC could not have gone worse. A parallel error on #1 took out 2:30, and it just got worse from there. The race went in fast, runnable, but rocky terrain, mainly consisting of a single long ridge, which the course crossed over about 8 times. A lot of controls were "drop down a bland hillside and try to hit a rock surrounded by lots of other rocks." Not the kind of thing I am apparently good at. I got some flow going in the middle of the course, which was immediately derailed by a massive miss on 12 -a pit in the middle of a featureless flat area. After a few minutes of running back and forth, I gave up on it, when someone came by and punched it, about 3 meters from where I was standing. Three more mistakes on the last part of the course, and the day was complete. A whopping 12 minutes behind the winning time.
Well, I suppose I need to take some positives away from this. The biggest positive is that running felt really easy today, and I felt strong on the hills. I also had a bunch of decent splits, including 9 top-10 splits. According to WinSplits, I had the 11th fastest "error-free time." So I suppose my form is ok, just need to get the brain to work.
Patrick had a nice race and kicked my butt by four minutes.
WinSplits: http://85.89.72.58/winsplits/online/sv/default.asp...

Warm-up/cool-down

Järladubbeln. This was a long distance competition, but I decided to do a middle-distance open course instead, since that seems a bit more relevant for the races I am doing in Ukraine. The terrain was fantastic, the map just fine, and the weather great. Rarely do you get all three on the same day! Plus, no body part hurt so much during the race that I had to think about it. Except maybe a part of my shoulder which got bitten by an angry ant during my warm-up. The race went ok, but not great. I didn't have great flow through the tough terrain (despite good visibility, it was tough to run - you really had to fight for every meter), and was sloppy in the circle. One big mistake - about 1 minutes, and 5 small ones (another 1:30 in total). Still, I am generally pleased with how it went.
Winsplits: http://85.89.72.58/winsplits/online/sv/default.asp...

After the Järla race, we drove straight to Vattholma, a village north of Uppsala, for Vattholmaruset, a "fun" race organized by Henrik and Eva Göhl, whose moving-in party followed the race. I (wisely) decided not to race (the terrain was extremely rocky and thick, and the map was about 20 years old), but instead walked out to the first control and took pictures and then went swimming in the fine lake next to the finish. The moving-in party followed, complete with yummy grilling, a few games of kubb, and lots of Swedish. As usual, I managed to get into a conversation where no one around the table agreed with me. How does this always happen??
And I learned that, in Sweden, I wouldn't be allowed to paint my own house purple even if I wanted to!!! (And no, it's nothing personal against purple, it just that it isn't the mandatory Falu Red .) This reminded me a bit of Soviet Russia, where we all had to wear grey and put on same size shoes.
All in all, a great Swedish summer day!

C • communists 10

A jog around Stadsskogen as soon the rain let up for a bit.
Had an appointment with a naprapath afterwards. He massaged and electrocuted the hamstring for a while and also cracked my back in a horribly painful, and yet pleasant, way. We'll see if it helps.

C • Electrocution 6

Jogging to and from the parking lot.

Training with Rob on the Kungshamn/Mora part of Lunsen. Hills and depressions, plus low visibility vague areas. Combined with two funny dog sightings (one dog refused to get out of a car despite its owners insistent pleading, and the other was being chided by its owner for eating too many rocks), this was perfect Ukraine training.
Will go see a naprapath about the hamstring tomorrow.

Jogging to and from the start of backbana and jogging around the top while watching the others race it and cheering them on a bit.

Did a set of short, fast intervals on the trail going along the top of the backbana. 10x30 seconds with 30 seconds off. Felt nice to run fast.

To KG, around the Norby woods with the gang, back home.

Secret Russian Running Drills.
It's been a while since I've gone to normal club training. Felt nice - very comfortable, being around all the people you've been running with for the last two years.
Hmstring hurt a lot. Will try to see someone about it before WOC.

C • hum.. mine too! shit! 3