Training Log Archive: R Anderson

Hills in Ängårdsbergen with COL. Felt pretty good.

8x2min, 1min rest

4x4min, 1min rest
6 x 10s

Sore from innebandy and really tired.

44332211 (1min rest, 2min rest)

Felt better as it went on. Was able to hang off the back of the front guys after the first one.

How did I pull this off!?
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Seedningsloppet

Wanted to run the race the same way I ran it two years ago, start very slowly and have a strong second lap (ran a negative split in 2014). A bunch of people got ahead of me in the beginning but it wasn't stressful, was able to easily pass a lot of them back after a few hundred metres on the wide course. Felt really good and was happy to run the first km in 3:40. Spotted an IFK orientering guy 50m or so ahead at this point and said to myself that I would catch him by the end.

Chugged along comfortably and found a decent pack to run with. Couldn't believe it when I passed halfway in 18:05. Felt like I could maintain the same pace and it was a real boost to know that I was on pace for ~36min.

Felt the group I was with slow down a bit at 6k and decided to push ahead of them and try to bridge the gap to the IFK guy. Got away from the group but was caught in no-man's land, not really making any ground on the group ahead. Ran on my own until around 9k where I finally made another small push and caught up to the IFK group. Only stayed with them for about 200m before deciding to go past them. Two of the guys stayed with me but I was able to run quite strongly in the last 500m and out-sprint them in the end.

Really surprised with the final time and that I was able to run so much faster than Tuesday. Crazy to have had such a strong finish too. I think that having the goal to catch the guy ahead really helped; the power of a positive attitude.

Anyways, a really nice day. Helped by the amazing weather and getting to run in shorts and t-shirt again. Great runs by the other orienteers too.

C • Awesome! 12

Grus8an Test

Thought I could try and stay with Krocko in the beginning but that turned out to be too fast. Had to slow down after that and try and recover a bit. Had Gustav Stenberg some metres behind from the beginning but thought to try and stay out ahead of him. Super slow up the two hills to try and avoid any lactate, which I knew I wouldn't be able to recover from. Was able to push along the flats pretty well after that though.

Gustav came up beside me by the 5k marker. Tried to stay ahead of him still, knowing that if he passed me easily I would be toast. Managed that pretty well up the last hill and to the final 500m where he finally coasted by. Happy to have pushed myself in that way, as I normally don't do that so well.

Felt decent, though not as good as last week. The goal in the back of my mind was to go under 29, but really the time doesn't matter at this point. Hopefully I feel a bit stronger on Sunday for the 10k though. Under 39 maybe?

Warm night (~8C?). Ran in shorts and t-shirt with gloves. Perfect.

4x1mile on the 2.5loop. Tough session. Ended with sprints.

Safjället with COL

GMOK intervals

2x45s (uphill) (1min rest) followed by 2x3min (1min rest)
Did 3sets. 2min rest between them.

Felt great tonight. Yay!
Helped by wearing light shoes. But good to not completely shock the calves next week.

C • Good job! 2

10 Seal hills in Slottskogen. Started slow and eased into it. Really happy to be fighting with Albin by the end.

C • Seal hills 8

GMOK intervals

6x1k around the 8 with Lina. Not sure of the pace but it felt pretty even throughout.

Stomach bad tonight, but felt ok otherwise.