Training Log Archive: gg

Quite long warm up and cool down

Rånässtafetten. 5 man relay north of Stockholm. I ran the second leg in a strong Lidingo team. Matte ran quite well on the first to send me out in 9th, 1.40 down on the leaders, about 1.20 down on a strong pack of 2-4th, and just in the middle of a group of maybe 10 runners. I started really really fast and was the first in the group to the long first control (and I never saw any of that group again). On the way to the 2nd control I passed the 4th placed team (and possibly one other which I never saw). As I left the 3rd control I saw Jan Troeng of Linne hunting for his control, and I could see Kalevan Rasti in front, so I guessed (correctly) that I was up in the lead. To the 5th control I passed KR and I was running really well. I didn't chose a great route to the 6th, and Jan caught us again. Then we ran together to the 7th (not a great route choice). After the 7th, we had different gaffles and I never saw Jan again. I had a longer forking here (although I didn't know it then) and he and KR got ahead. I actually lost a little time on the 8th, and lost a few seconds in the circle at the 10th. To the 12th was across a field, and I could see noone in front or behind, so I thought maybe I was running in the lead. I took the next controls well, but was starting to get a little tired. Looking at the splits at the 14th control I was still leading my gaffle (there were only 3 'long' courses, run in different orders), but from there to the finish I dropped to 6th, losing around a minute to Matthias Karlsson. I took a poor route to the 18th, and then I saw the KR guy again, but twice from then to the finish he had shorter / easier gaffles and I had no chance to catch him. I also lost a little in the green area to 19 and also to the last control - was a little tired and stressed! I guessed that Jan was ahead, and I was right, he finished 2 minutes before me - he took 2 minutes on me on the second half of the course (ok there was big gaffling). I was pretty happy when I finished with my race, from 9th to 3rd, 3rd fastest leg time, but now analysing the race, it could have been so much better. I never lost more than 25 seconds on any control, but I lost little bits too often. I started really well, especially the first 5 controls and around 20 minutes, but I wasn't orienteering so well on the last 15-20 minutes.

The other guys in the team didn't manage to catch KR or OK Linne again, but we stayed ahead of the chasers to finish 3rd. Not bad, but nobody was really satisfied. 10 minutes down again! Not good enough

Recovery run at Boson with Emil, followed by a good stretch

Warm up and cool down mostly on the roads

Lännasprinten Medeldistans in Upplands (north of Stockholm). Really nice start to the season in Sweden - 15 degrees, nice short/middle distance, good competition, good prizes. I had a pretty damn good run, and I wouldn't really say I missed anything. Flow was good, nailed all the controls. only uncertain thing was a couple of route choices. As it turned out, Jan Troeng beat me by 40 seconds, 20seconds on one route choice, the rest just he was a little better on the day.
Pretty happy though, and won 750 kronor voucher!
Not bad.

C • well done 4

Active recovery with Emil. Running usual circuit from home. T-shirt and shorts! Stretching in the sun after!

Tricky technical training near Gustavsberg. Sort of a hagaby race thing with 3 big butterfly loops as forkings. Some controls had tapes, others had tapes in the wrong place and others had nothing which made it a little interesting. Map was a little hard to understand, and body was a little tired, but pretty sweet terrain, lots of open rock and detailed in places and vague in other places.

On cooking duty at club training today, so I went for an afternoon run on my own from home, out on Lidingoloppet trails. Felt good.

Some calf, core and squats stuff after the run

Beautiful run out to Elfvik with Emil, Klaus and Nick. Lovely sunny day. Emil got us with a great wind up....

Warm up and down on the running track by the club house

Club night champs in Nacka. Was quite up for it before the start, and started fast, but after about 200m I ran through a section of marsh which wasn't even on the map, the ice on the top cracked and I fell through face first and basically submerged everything except my head and my lamp (luckily). As the air temp was about 3 degrees and the water similarly icy, I was pretty damn cold and couldn't feel my fingers. Decided to at least run up the hill to the first one and try and warm up, and then I decided to carry on. Finally stopped feeling completely cold on the way to the 3rd control, but my fingers were pretty numb until the shower after.

Lost about a minute being cold and fannying around to number 1, then missed around 2 minutes near the end at the 10th control. Winning time was 48 something Anders Hedman. The marshes were just at the worst stage - partly frozen, but partly melting so every 10th step you break through, cut your shin and almost fall over.
Apart from that was orienteering quite well, just not running quite at full speed after the annoying start. Emil beat me by 6 seconds dammit.

Woke up a few times in the night when I rolled onto my left leg, but in general feels quite good this morning.

Hopefully thats my stupid injury of the year out of the way

C • Careful 1

Jogging on the track before and after drill

Stuff with hurdles and high legs (quite hard on hips), then running style and posture stuff

Finished off the morning training with sets of eccentric calf raises, chin ups, side leg lifts, side crunches with medicine ball and full crunch extensions with a stick, plus some balance stuff with Nick - throwing a medicine ball to each other while standing on one foot

O trains from the club house with Emil, Hjarlmasson, Fredrik J and Anders Carlsson. Started at 10 second intervals on gaffled ~1km intervals, pushed pretty hard, maximum orienteering speed and although it's a technical area wasn't exactly running slow.
Ints were between 700m and 1.2km, 4.03 to 5.14, with around 2-3 minutes recovery depending on where people finished in the group.

Awesome training and leg felt good. Nice warm day and snow melting fast!

Bollocks arse etc....
Stupid snow / ice

Fell over after 3 of 4 short o training sections in Tyreso. Landed all my weight on a tree root on my thigh. Ouch. Very dead leg, hobble back to car, feel sorry for self

Damn stupid weather

Bouldering only - no way I can get a harness over my swollen thigh. Trying to keep training to stop it stiffening up. Pretty painful at times but clearly I am trying to man up and stop pussying about.

Did some good stuff, but got really low on energy and had to call it a day earlier than I would have liked