Training Log Archive: BorisGrIn the 7 days ending Dec 30, 2007:
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Saturday Dec 29, 2007 #
Running 1:04:01 [2] 7.53 mi (8:30 / mi)
shoes: Montrail Trail Shoes
A very muddy morgonjogg on the larger trails on Nåsten in balmy Swedish winter weather: +7C and overcast. Time to pack for NYC and DR. This will be the first time in a while that I won't be packing O shoes for a trip - it's time to start my winter training break. November and December have gone very well training-wise, and now I will take it easy for two weeks, only training when I feel like it, before resuming winter training for the second half of January, February and March.
C • DR 1
Friday Dec 28, 2007 #
Orienteering 1:53:23 [2] *** 12.0 km (9:27 / km)
spiked:21/26c shoes: VJ Falcons-Fall '07
Last O-training of 2007 in Sweden, before flying to New York tomorrow. Kat and I took a field trip to Stockholm, to run on the huge Nackareservat map, which Kenny and I enjoyed running on way back in 2001. We took a bus from Slussen to Hellasgården, dropped our stuff there, and ran a nice long course, which only covered a tiny portion of the huge nature reserve. Very cool terrain, and fun orienteering.
Map: http://files.myopera.com/borisgr/albums/264633/IMG...
Map: http://files.myopera.com/borisgr/albums/264633/IMG...
Thursday Dec 27, 2007 #
Running 50:00 [2] 5.56 mi (9:00 / mi)
shoes: Rob's shoes
Running down to the track with Kat, jogging between intervals, running back home the long way.
Running 10:00 [1]
Secret Russian Running Drills, this time led by an actual Russian (Kat)!
Running 18:35 [5] 5.6 km (3:19 / km)
shoes: Rob's shoes
Intervals on the track. The idea was to run 4x1200m with a lap jogging (2:15) rest, aiming for 4:00-4:05 per 1200, and then do a bunch of shorter stuff (ideally, 4 800's, 4 400's, 4 200's), but I felt totally shattered after the 1200's. Weird, since I was running 1200's at a similar pace (though with more recovery time) as far back as three years ago. And anyway, this is just a bit above my 5km pace, so I don't understand why these felt so hard. After the 1200's, I took a 5 minute jogging break, and then attempted a couple of 400's, but the legs just rebelled and didn't want to go. A very disappointing session.
Times:
4:00
4:01
4:01
4:03
72
75
Times:
4:00
4:01
4:01
4:03
72
75
T.rex training 40:00 [2]
OK Linné circuits at home with Kat. One advantage of not having enough furniture in the apartment is the presence of sufficient space in the living room for circuits. Lots of fun, cheered me up nicely after the intervals debacle.
Wednesday Dec 26, 2007 #
Running 49:25 [2] 5.81 mi (8:30 / mi)
shoes: 2007 model Falcons
Jogging to and from the backbana start, plus jogging around on the ridge a bit while waiting for Kat.
Running 30:19 [3] 5.0 km (6:04 / km) +300m 4:40 / km
shoes: 2007 model Falcons
Backbana, standard cruisey pace. Thought about running two laps, but just couldn't be motivated to run up and down through the slippery mud again.
Biking 53:00 [4]
Spinning at F&S. Worked hard, sweated lots.
Tuesday Dec 25, 2007 #
Orienteering 2:24:53 [2] *** 14.49 km (10:00 / km)
spiked:27/30c shoes: VJ Falcons-Fall '07
Perfect day for orienteering on Nåsten: the leaves are down, it's relatively warm (+3C), and the marshes are still frozen. Kat and I did a long technique training, starting with a few legs among the cliffs on the slope down to Hågadalen, and then going through a lot of Nåsten's nicest parts. We took turns leading, and the person in front kept saying their plan and the features he or she was looking for along the way. This worked very well, except for one horrendous error I made on a relatively easy control. Oops.
T.rex training 55:00 [1]
Christmas Jympa at F&S. This one was medium intensity, with an emphasis on strength exercises. Surprisingly fun. Lots and lots of people here today, probably trying to work off the weight of their Christmas dinners.
Monday Dec 24, 2007 #
Orienteering 1:21:04 [2] **** 6.0 km (13:31 / km)
shoes: 2007 model Falcons
Got an SMS from Ulrik last night asking if we wanted to come run on Ekdalen in the morning, so here we were. Really great terrain, with good runnability and visibility, but tricky orienteering. Unfortunately, the map (which is being redrawn this year) is fifteen years old and not so great to begin with. So in a few places we had to stand around and figure out which parts of the map matched reality. Kat led most of the way, with Ulrik and me following. She orienteered well, which was really cool. We saw a moose in the beginning, but she ran off before we could get close. The coolest thing, perhaps, were the marshes, which were frozen, but the ice was totally clear, so it really looked like we were running on water. Totally awesome feeling!
Running 26:00 [2] 3.06 mi (8:30 / mi)
shoes: Asics 2007
Warm-up/cool-down
Running 28:28 [4] 7.5 km (3:48 / km)
shoes: Asics 2007
Tempo run on the Stadsskogen lit trail. Weird to be out on Christmas Eve - no one out in the forest at all. I guess people take this Christmas thing seriously... Anyway, I did 3 loops, 2.5km each. The plan was to aim for between 9:30-9:45 per loop. Worked out well:
9:31
9:31
9:26
9:31
9:31
9:26