Training Log Archive: gg

Närkedubbeln long distance. Decided I wasn't going to race it, just use the opportunity to run on 1:15,000 - something I don't do enough. About as irrelevant for EOC as it could be, rocky, stony, hilly, marshy, wet. And it snowed.....
Did a classic example of how not to prepare for the race. We didn't really know our start times, woke up and had to clean the cabin we stayed in, got delayed by the dodgy dishwasher and left late. It was snowing so I didn't want to get out of the car. Ran to the start in plenty of time but met Speakey and got chatting. Realised I was getting close to my start time so headed to start only to find they were running really fast and I was a minute late. Grabbed my number and pins and put them on in the -1 box, and grabbed descriptions with 20 seconds to go. Unsurprisingly was a bit flustered and ran off in the wrong direction, got really confused by the vegetation and scale. Ran too far and 20 degrees wrong. Ran past number 2 without realising it. Worked out finally where I was and found number 1 just as Speakey came into it from the other direction (he started 6 minutes after me - oops). He was running much faster than me, but not navigating very cleanly, whereas I navigated very well after the first control. Managed to catch him at number 4 again, and then again at 6 when he was faffing in the circle. He missed 8 a bit as well, then I took a much better route to 9 so got ahead. He caught me again on the way to 13 and took a different route to 14 so didn't see him after that. Missed 15 about 2 minutes - stone on a bloody stony steep slope. Cruised in about 15 minutes down on the lead. Tough terrain (straight line dist 12km). Bloody freezing, couldn't feel my hands.

Slow jog to start, and little jog back to the car. Cold

Närkedubbeln middle distance. It was bloody freezing, back into a thermal to run. Ran hard, but discovered how awful the tough the terrain was at the first control. Knee deep shrubs and stones of all sizes covering about half the area. It was hard to run fast, so I tried to get the orienteering right which I managed to quite a good extent. I only missed 10 seconds in the circle at 2 controls and 40 seconds at another control (bingo knoll in green). Wasn't running quite as fast as Fredrik L, but he missed a couple in the end so I won by 30 seconds. Really tough terrain and separated out the runners - only 4 runners under 40 minutes, and one of them Fredrik (2nd place) caught up! It is quite interesting to see how many groups formed in such a short race - you can see here(click Klunglöpning) especially further down the list.

Results here
Splits here
Will put map on my website as usual.


ps. this map could have been a bit of Rogie or something nearby in Scotland

Quite a long warm up with strides. Also quite a long warm down jog as calf was a bit tight after.

Met James Montgomery on the way to the start, a guy I went to uni with and haven't seen or thought about for about 4 years! He just happened to be on a 4 month transfer in Sweden, and decided to go orienteering this weekend. Small world

Cycle to school and back.
Drove to Orebrö in the afternoon. Was raining and cold.

Trip to the sjukgymnast. She made me do some cycling before trying to damage my hamstrings beyond repair. Then she stuck loads of needles in me and left me to suffer for half an hour....

School and back. Exam today. Was ok.

Ran to club house (1.5km), then ran the 4km loop (Lidingöstaffet), then I ran the 10km loop (last 10km LL), then finished off with 3km loop (Lilla Lidingöloppet). Could still feel the needles from this morning, but that didn't slow me at all until the last 3km which was a little bit sore. Feel fine after though.

Surveying my garden

Before and after....

Core, back, hamstrings, calves

Jogging before and after and to underground station after after. Some strides in the warm up.

Stockholm City Cup Round 1 in Humlegården.
Humlegården is pretty small... 1:2000 map and we covered every inch twice in 10 minutes. It's also basically flat. There is one hill which is 16m higher than the lowest point on the map. It is also 90% grass, and most of the rest is building. Was very much a park-o, at full intensity. It was actually quite difficult to make mistakes, more of a problem (for me at least) was sliding on the wet grass in my racing flats - poor choice. Also there were often quite a few people in the way - 300 people on my course starting at 15 or 30 second intervals... I felt ok on the warm up, a little tired and calf was a little sore after working it hard this morning. Ran well, didn't miss anything really, just slid up and down some slopes, maybe i ran the wrong side of a tree somewhere as well but hey. Finished second, 4 seconds after Anders Skarholt, with 2 more guys in the 6 seconds after me. Think he won 1000kr. Expensive 4 seconds - bugger. Next week is Gröna Lund Tivoli which should be fun.

Calf tight afterwards, but better with joggage.
Declared distance was 2.81, but running round a few buildings etc makes this one of the fastest o mins/km ever?

C • not bad! 3

Jogging to Grönsta and back and bit extra

Foxdals round last 10k of LL. Jogged first and last, and ran 8 times 1km with 1 minute recovery at a good tempo pace but not really pushing. Running with Jaffa, Matte and Erik. Felt calf a little bit so won't run again today, will do some biking and stretching.

1kms between 3.19 and 3.44 depending on how hilly it was. Some of them are quite hilly. Little bit of jogging between each one as well.

Then did some stretching in the morning sun. Nice.
Quite a hard 'level 4' training

To school and back via library and Kansliet

Cycling back from bbq. Windy and a bit chilly - like cycling uphill through cold treacle. Legs screwed from weekend too

C • must have been a good bbq i... 1