Training Log Archive: BorisGrIn the 7 days ending Dec 19, 2007:
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Wednesday Dec 19, 2007 #
Running 23:14 [2] 2.73 mi (8:30 / mi)
shoes: 2007 VJ Falcons
From Polacksbacken to backbana and back, plus jogging on top of the ridge waiting for Kat to finish.
Running 27:46 [4] 5.0 km (5:33 / km) +300m 4:16 / km
shoes: 2007 VJ Falcons
Backbana. Legs feeling very stiff and slow, but pretty strong on the hills anyway. Reasonably hard effort, but certainly not all out. Pleased with the time.
Running 8:00 [2] 0.94 mi (8:30 / mi)
shoes: 2007 model Falcons
Warm-up for the night-O.
Orienteering 1:09:34 [4] **** 8.75 km (7:57 / km)
spiked:11/14c shoes: 2007 model Falcons
Wednesday night-O at Plantskolan, the monthly final for December. I ran the long course and had a pretty good run. Caught Ulf, who had made a mistake, at 1, and ran with him for a chunk of the course. We split up on a forking, and I was alone for a while and then with Ulrik, together missing the 11th control by about 2:30. Then caught a couple of guys going to the last control, but we all missed it and searched around for a while. I figured it out first, but Ulf passed me on the run-in. Still, a good result and a good run in a tough area. A nice dinner with negnirO followed.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=4...
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=4...
Tuesday Dec 18, 2007 #
Running 1:55:49 [2] 16.5 km (7:01 / km)
shoes: VJ Falcons-Fall '07
Tuesday night course A - the first one ever made. About -4C and clear, most marshes frozen. This course mostly goes on trails with long stretches along rides, so even though I was alone for large chunks of this, there wasn't much orienteering to be done. Ended up in a small pack with Olle Erickson and Sofie for the last 5km or so.
Monday Dec 17, 2007 #
Running 36:07 [2] 4.51 mi (8:00 / mi)
shoes: Asics 2007
Down to the track and back with Kat.
Running 24:00 [4] 6.1 km (3:56 / km)
shoes: Asics 2007
A sort-of tempo run on the track. Tried pacing Kat for her 3km time trial, which was a bit below my planned tempo pace, then sped up to just under 6 minute/miles for the last mile and a half or so.
Note
Had the second half of the course setter's certification course this evening. I suppose now I am qualified to set courses at Swedish competitions.
Sunday Dec 16, 2007 #
Running 1:54:55 [2] 16.42 km (7:00 / km)
shoes: 2007 model Falcons
A "morning" long run with Kat (and part of the way with Lasso) to get rid of the hangover from our moving-in party. We ran on small trails on Nåsten, which was quite nice, as was the fact that most marshes were frozen enough to hold my weight.
T.rex training 1:00:00 [2]
Took quite a bit of willpower (plus a desire to escape having to do laundry) to drag myself off the "couch" and to the gym this evening, but I am glad I did it. Still feeling a bit hungover, but fresher after the workout than before.
Saturday Dec 15, 2007 #
Running 15:00 [2] 1.67 mi (9:00 / mi)
shoes: VJ Falcons-Fall '07
Warm-up
Orienteering 51:00 [3] 7.29 km (7:00 / km)
shoes: VJ Falcons-Fall '07
Christmas Points-O organized by Anne Kretzschmar on Lunsen. This was a score-O, where each control had little paper tabs with point written on them: 29, 28, 27, and so on down to 1. If you are the first person to get to the control, you take the 29-point tab, second one gets 28, and so on. So strategy makes a difference. We were on a really nice area of Lunsen, which was just a pleasure to run on this cold, frosty morning. My strategy was to go for the area with the highest control concentration first and try to get the highest points on those. It worked pretty well, as I got a lot of 28s and 29s there. Then one more loop through the north side of the map and back to the finish. Got 28 of 36 controls, good for (i think) 617 points and first place. Pretty cool. Will have the map posted later when I find it.
Thursday Dec 13, 2007 #
Running 50:00 [2] 5.56 mi (9:00 / mi)
shoes: Asics 2007
Jogging to the hill on the Norby lit track, jogging between intervals, and running to Hågadalsskolan afterwards.
Running 10:00 [5] 3.0 km (3:20 / km) +250m 2:21 / km
shoes: Asics 2007
Intervals with Kat on the steep, short hill in Norby. I gave her a headstart of about 10 meters and tried to catch her. Usually got to the top just ahead of her. We did 2 sets of 10 with a 5 minute jogging break in the middle.
T.rex training 40:00 [2]
Circuits after intervals. Fun as always. The evening ended with taking Patrick out for dinner for his birthday and us all eating a giant orienteering-themed cake Mari baked for him, complete with Patrick in a Linné O-suit, trees, controls, rocks, and dot knolls. Yum!!