Training Log Archive: kwilliams

Afternnon

Terrain and trail run in Slottskogen. 16:30 to top (almost a minute faster than last time)

Arms, legs, abs

Legs, arms, abs

Feeling yesterday's workout.

Cool down

Warm up (beware the attack dog!)

Orienteering intervals with Jenny B and Jenny C. Six intervals total (either 3 or 4 controls), with one person leading off 15 seconds before the other two. (Jenny C and I did this without compass). I led the second and fifth intervals. I botched the first control on the second interval just a little (started out a bit off line), but the rest was okay. Other botch was later on in the middle of the 3rd interval. A little slow on the first interval but fine on the others. Feeling strong for once. Finally. The start of the 5th interval was a little hairy (did some rock climbing to get down). Definitely moving better through the forest, but it was a little easier because the marshes were quite dry (so only had to weave through the grassy hillocks).
Note, Avg. HR was for the entire run, not just the intervals. I think avg. for the intervals was probably about 188 or so.

Cool down. Terrain and trail.

Arms and abs

Sit ups

Hiking on the Torrs with Jase

Hiking on the Torrs with Jase

Pilates

Trail and terrain with Maria and Josse. No intervals for me today because of a sore left calf (hurting all day, just walking on it).

A short cool down

Arms and abs

Left knee a little sore..

Abs and arms

Trail and terrain run with Gordon at the map near his house. More rolling hills than yesterday's map, and a little more marshy/less open. Warm day! Tummy a little off.

Abs and legs.

Terrain running, with a little trail in beginning and end, with Gordon in Karlstad. Flatter than Göteborg, but sandier. Tired today. Maybe not much sleep the past two nights or?

Woke up with some kind of muscle back pain this morning. Didn't hurt when running or doing cardio, but hurts to bend over, sit, etc. Not sure what brought this about, will stretch it out through the course of the day. I think it started from sleeping a bit funny, but something else is helping to cause it as well.

Abs and thighs

Cool down

Warm-up: stig och skogen (trail and forest)

Terrain intervals: 10 sets of 2 minutes, with 1 minute recovery, through the forest. This was rough, but fun because it was done together with everyone (like 25 people or so, the guys and gals). We picked a place in the Kamratgården forest that had enough space for all of us, but varying terrain, so you could pick between 1) bare rock/heather intervasl and 2) pine forest/little marshes intervals, or even a mix of both. I did a 50/50 mix of 1 and 2. I was certainly slower than most of the others, but having everyone run around you pushed you more, plus is was interesting to watch exactly where people were running (foot-falls, around trees, etc. through the forest) - I would try to latch onto someone and stay in contact.

Cool down run back from interval place, plus extra little loop. Stig och skogen.

Abs and arms.

Legs and abs.

Cool down; lots of stretching afterwards.

Warm-up. It was very warm and I was feeling a bit tired, even before the race.

Not a good race; the main problem being that I felt very tired before I even started, and had no energy the whole way round. On top of that I made mistakes on 4 controls, and a not so great route choice on another one as well. Only of the mistakes was a navigation mistake, the others were hesitation or entry into the forest section too early from my linear attack point. The really stupid thing of the larger mistake (2+ mins) was that I had told myself to be particularly careful on that control when reading ahead earlier in the race (yes did learn something from last weekend). But I was trying to push too hard and got sloppy at that control...sloppy = 2+ min mistakes. The tiredness thing, which has been over me for about 2 weeks now is very likely a dietary problem. I am starting a food diary this week, as well as re-thinking (or actually thinking) about meals and doing some ahead prep. This should fix things by Denmark if not before (Jukola). The map was a mix of green and open forest, with lots of rather wet marshes and felled areas. Some extra old logging trails in the last part of the map that were not on the map, but that is somewhat typical I have found. I am reading vegetation quite well now, and am no longer distracted/influenced by other runners around me, which is a good step. Also getting the mantra down, and the pre-race focusing. Now mistakes are coming later on, as I get fatigued, so have to work on re-concentrating during the race, or elongating the concentration period.

Cool down

Abs

Trail and terrain run in Skottskogen. Tired at the begining, but feeling good once into the run. Feeling really heavy this week. Need to "fix" the diet, make sure I am eating more balanced meals.

Abs

Arms, lunges, and abs. Really tired today before going to the gym...a bit hard to motivate. Felt so much better afterwards though. Been tired all week. Maybe it is all the running around looking at apartments, etc. (Yes all you potential visitors, I may soon have more permanent residence in Gothenburg). Not sure I am eating properly, though, which is probably a larger factor.

Terrain running warm-up

Orienteering Intervals: Series of intervals with a start and 3 controls. Lead runner goes 20 seconds before rest of group. 7 sets. This was tough for me today, particularly when I was the lead...nothing was making sense, probably because I was thinking too much about trying to stay ahead of the others (who are faster than I am). This blew up in my face and I bombed that entire interval. The others were okay, some mistakes, but mostly clean. I was tired before the workout, so that might have had an impact.

Terrain and trail, cool down, with a big group.

Abs

Cool down

Legs, abs

Warm up

IKHP Elite Series event in Småland. Classic distance, thick, typical småland terrain, rather hilly, and warm. I ran D21E2, the not quite elite elite. Not a great run. Controls 1-4 were great: clean, good routes, spiked controls. Control 5 was the first long leg. Should have been looking ahead so I had a better idea of route choice, ended up just going straight. Through green, drainage area, felled area, green again (all very slow going) eventually to large trail crossing and a along a log trail, and then a little left and hesitant going into the control. Next, short leg, again hesitating, or just tired. 7 was fine, 8, hesitating again, 9 drifted right out of the control (not checking compass). 10 was fine, sloppy going into 11, 12-18 were fine, more direct, but also moving more slowly now, even walking at times. Utterly exhausted after this run; maybe not enough fuel, not enough rest, not enough thrashy woods training lately. But I felt my biggest problem (beside lack of fitness) was inability to determine clean lines through the forest, particularly with #5. In part, it was harder to read the map while running because I have not been on 1:15000 in a while, so that struck me immediately. The control printing on the map was a little light (I assume to allow for reading the map features), and crossed-over alot so that required additional concentration/attention. Controls 11-18 were on a clearer part of the map, and thus easier to read. 10 mins behind Mia, 30 mins behind leader.