Training Log Archive: kwilliamsIn the 31 days ending Aug 31, 2004:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Aug 31, 2004 #
running 32:00 [3]
Warm up and cool down (trails), at Kameratgården, after the team building event for the company... (I was one of the "grillmester"s.)
running 14:10 [5]
Hill intervals, terrain and stig (though very wet, so tough going). Tired today...and a little bit dry in the mouth after all the grill smoke, oddly enough...
aerobic 4:00 [3]
Abs
Monday Aug 30, 2004 #
aerobic 42:00 [2]
Morning training_pilates, and some light resistance training.
Sunday Aug 29, 2004 #
hiking 40:00 [1]
Small hike with Jason
Friday Aug 27, 2004 #
running 29:57 [3]
Morning run out, in, and back from Slottskogen. Nice crisp morning, and no rain, and in fact a bit of sunshine!
Thursday Aug 26, 2004 #
aerobic 15:00 [2]
Abs, legs
Wednesday Aug 25, 2004 #
cardio 50:00 [3]
Tired today.
biking 10:00 [2]
Cool down
weight training 7:00 [3]
Arms/shoulders
Tuesday Aug 24, 2004 #
running 20:00 [2]
Warm up and cool down
running 30:00 [4]
Interval training (trail and terrain):
The interval consisted of two runs (well, 3, see below) of a trail and terrain loop. We were set up in interval teams. The first member of the team started, and when they arrived for the second loop, the second member of the team started with them. The idea was that this person would pull along the first member when they were tired. After the second loop, the first runner stopped and the second runner proceeded on their own, on the third loop. When that person finished the third loop, the first runner started again. (Thus starting interval number two). Each loop was 2 (+/-) minutes long. The first runner had a push because they had to try and hang with a fresh runner, and the second runner had shorter rest (theoretically) because the first runner was fresh on on the second runner's rest loop (thus, slightly faster?). We did 5 sets. I was teamed with Jenny B.
This was a really fun workout because we did it with a lot of people, and everyone was cheering everyone else on, as there was always a group at the start/finish resting. And you could always push with others doing the intervals as well.
The interval consisted of two runs (well, 3, see below) of a trail and terrain loop. We were set up in interval teams. The first member of the team started, and when they arrived for the second loop, the second member of the team started with them. The idea was that this person would pull along the first member when they were tired. After the second loop, the first runner stopped and the second runner proceeded on their own, on the third loop. When that person finished the third loop, the first runner started again. (Thus starting interval number two). Each loop was 2 (+/-) minutes long. The first runner had a push because they had to try and hang with a fresh runner, and the second runner had shorter rest (theoretically) because the first runner was fresh on on the second runner's rest loop (thus, slightly faster?). We did 5 sets. I was teamed with Jenny B.
This was a really fun workout because we did it with a lot of people, and everyone was cheering everyone else on, as there was always a group at the start/finish resting. And you could always push with others doing the intervals as well.
weight training 6:00 [3]
At Kameratgården
Monday Aug 23, 2004 #
stairclimb 45:00 [3]
With maps of VM areas.
biking 15:00 [2]
Cool down
aerobic 4:00 [3]
Abs
Sunday Aug 22, 2004 #
swimming 45:00 [3]
At the City gym. Body is really really tired today, so needed to do something different and easy on the joints. Doing laps, keeping an eye on the women's marathon through the glass into the cardio room (where they had TVs).
aerobic 4:00 [3]
Abs
running 10:00 [1]
Slow jog too and from gym.
Saturday Aug 21, 2004 #
running 35:36 [3]
Warm up and cool down in Slottskogen (terrain and trail). Cooler day, but sunny.
running 21:25 [4]
Hill repeats in Slottskogen: trail uphill, terrain downhill.
aerobic 4:00 [3]
Abs
Friday Aug 20, 2004 #
stairclimb 45:00 [3]
With maps of WOC training areas: Rotmossen and Bjuds.
biking 20:00 [2]
Cool down
aerobic 4:00 [3]
Abs
Thursday Aug 19, 2004 #
running 27:00 [3]
Warm up and cool down: mostly roads and park grass. Sunny, but cooler and windy. (Quite!)
orienteering 27:20 [4] 2.43 km (11:15 / km) +100m 9:20 / km
The prolog course (sprint) from the O-Ringen superelite. A bit slippery because of all the rain, so had to be careful. Bobbled the first control (got stuck on top of a cliff), okay to #2, but came out of the control a funny direction. 3 through 8 were fine, though I think I should have gone the other way around the building out of 7. Messed up #9. Used the trail to have a good attackpoint, but somehow drifted over into the area near #4 and then had to come back. Still confused, but found it. Fine for the rest. Will run it again next week (with Helen again) to see if I can get it right.
aerobic 5:00 [3]
Abs
Wednesday Aug 18, 2004 #
cardio 55:00 [3]
With maps (Skommarbo and Raby: training courses).
weight training 12:00 [3]
Legs, abs, arms
Tuesday Aug 17, 2004 #
running 32:46 [3]
Warm up and cool down, to and from interval location; stig och skog (trails and forest). A bit humid today, threat of rain (threat realized half-way through interval training). Thus, a bit slippery.
running 24:00 [4]
8 sets of forest intervals: 2:20 with 40 sec rest. Terrain mixture of white forest, blueberries, rock and grassy marsh. I think the distance of the loop was 460meters. No major hills, just rolling terrain. Required concentration on foot placement, particularly after the rain started.
aerobic 4:00 [3]
Abs
Monday Aug 16, 2004 #
stairclimb 45:00 [3]
biking 20:00 [2]
Cool down
aerobic 4:00 [3]
Abs
Sunday Aug 15, 2004 #
running 10:00 [3]
Trail: warm up to start area.
orienteering 44:20 [4]
Orienteering intervals at clubhouse map (Delsjon) with Neil. Trading off lead. 5 sets, each with 3 controls. Bobbled 4 out of 15. Marshes were dry by tough to run through nonetheless (high hummocs of grass). Funny to see all the paths (and a few posts) left from 5-dagars (Oringen).
running 13:40 [2]
Cool down: first part on my own while Neil did some more intervals alone, and then back to the club house with Neil. Not as warm as Sat: breezy. High probably around 20-22C. Tired today!
Saturday Aug 14, 2004 #
running 1:04:48 [3]
Trail and terrain run in Skottskogen, aka Ängsgården, with Neil. Rather warm day. Saw the big smoke plume of the fire in Partille from the high point. Run to an from map on road (8 mins each way).
Friday Aug 13, 2004 #
cardio 35:00 [3]
biking 20:00 [2]
aerobic 6:00 [3]
Abs
Thursday Aug 12, 2004 #
running 15:00 [3]
Run to Slottskogen with Helen: rolling hills.
orienteering 19:28 [5]
Sprint-O Training in Slottskogen. We designed a course, in part piggybacking on a previous course that Helen had on her maps. Hills in the beginning and the end of the course. 15 controls. I bobbled two. Helen was a minute faster. Weather was quite hot (in the 30s I think).
running 15:00 [3]
Run back from Slottskogen, Helen's route. One big hill in the middle.
aerobic 3:00 [3]
Abs
Wednesday Aug 11, 2004 #
cardio 55:00 [3]
biking 15:00 [2]
Cool down
aerobic 3:00 [3]
Abs
Tuesday Aug 10, 2004 #
running 17:00 [3]
Warm-up: stig och skogen
running 27:00 [4]
Forest Intervals: 2 mins with 1 minute rest. Through pine, marsh, bushy hilltop, etc. Last interval straight uphill to "masten". Whew! With Mia, Jenny, etc. and the boys.
running 17:00 [2]
Cool down: trails
aerobic 3:00 [3]
Abs
Monday Aug 9, 2004 #
stairclimb 45:00 [3]
It has finally gotten hot! in Sweden. Amazing. Still jet lagged, but felt good to get the muscles moving again.
biking 20:00 [2]
Cool down
weight training 12:00 [3]
Arms, legs (quads and hamstrings) and abs.
Sunday Aug 8, 2004 #
Note
Back home in Gothenburg and seriously tired. Had planned to go for a run today, but I think a load of sleep is in order instead...that and retrieving my lost bag.
Friday Aug 6, 2004 #
orienteering 1:10:34 [4] 6.9 km (10:14 / km) +265m 8:35 / km
Not pushing all out, but working hard. Hills were tough going. Clean until number 8: a bit of hesitation and then decided to relocate off something secure instead of just bobbling about. Rest of the course was clean as well, but wil more hesitation. I think my route choice to 7 was less than optimal...a bit too much additional climb, and the white areas were a bit slashy in the valleys.
Thursday Aug 5, 2004 #
running 30:00 [2]
Easy run near the campground with Erin.
Wednesday Aug 4, 2004 #
orienteering 1:24:08 [5] 9.46 km (8:54 / km) +210m 8:00 / km
Clean until #4: probably lost 2.5 mins at #4, Erin caught me. Did not have a strong attackpoint going into the control and must have run just by it, but because I was a little unsure, did not stop just in the area and check, and started doing circles. Then was too low on #5 and lost a good amount of time there as well. Everything else was basically clean. A few seconds lost here an there when I drifted off line. Very slow to #12 as well, as I was somewhat unsure about that control, and also quite tired at that point. It was hot.
Tuesday Aug 3, 2004 #
running 10:00 [3]
Warm-up
orienteering 41:08 [5] 4.85 km (8:29 / km) +180m 7:09 / km
Much more focused today: bruk kompass, les karten plowing thru my brain. Caught myself several times starting to drift. One navigation mistake on way to #6: dropped too low to get around green and rock and did not head back uphill to control. Started to mis-read boulder, but then corrected. Then, inside the circle, some more seconds because stuck on wrong side of rock, knowing I was in right area, but self-doubt creeping in the back, thus causing momentary crippling. Other errors during race were drifting left of line/bearing, and having to compensate.
running 5:00 [3]
Cool down. Tired...
Monday Aug 2, 2004 #
running 8:00 [2]
Warm-up for sprint.
orienteering 26:21 [5] 2.7 km (9:46 / km)
Doing fine, but then on way to 4th control, decided to ignore my compass and made a timely parallel-ish error. Rest were fine, but feeling rather annoyed with myself about doing something so stupid. Must get it together for tomorrow.
Sunday Aug 1, 2004 #
orienteering 40:00 [3]
Part of the Green course on Day 1 in Wyoming. Sucking wind, not making and executing routes well, and then went over on the ankle to boot. But did learn about vegetation, so that was the positive.