Training Log Archive: RosstopherIn the 31 days ending Jan 31, 2013:
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| 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 | We | Th | ||||||||||||||||||||||||||||||||||
Thursday Jan 31, 2013 #
6 PM
orienteering 40:03 [0] 7.72 km (5:11 / km) +87m 4:55 / km
Wednesday Jan 30, 2013 #
6 PM
Trail run 6:16 [0] 1.02 km (6:10 / km) +2m 6:06 / km
orienteering 1:09:14 [0] 8.61 km (8:03 / km) +43m 7:51 / km
I'm having trouble downloading my garmin, so this will be a placeholder until I get that sorted.
Tonight was a UOF cup race, so more people than normal at the Wednesday night training.
We were out in Nåsten tonight, and it was a warm and wet evening. Slush and crusty old snow. I forgot to put on wet socks, so my feet weren't super happy.
Raced okay, but made enough little mistakes that I didn't feel truly satisfied with the navigation. On one of the errors near the end of the course I saw Tommy running ahead of me but I was still searching for the previous control. He finished about 5 minutes ahead of me so my last loop had a few too many errors.
Came home to rice pudding that Sam had made... mmmm.
Tonight was a UOF cup race, so more people than normal at the Wednesday night training.
We were out in Nåsten tonight, and it was a warm and wet evening. Slush and crusty old snow. I forgot to put on wet socks, so my feet weren't super happy.
Raced okay, but made enough little mistakes that I didn't feel truly satisfied with the navigation. On one of the errors near the end of the course I saw Tommy running ahead of me but I was still searching for the previous control. He finished about 5 minutes ahead of me so my last loop had a few too many errors.
Came home to rice pudding that Sam had made... mmmm.
Tuesday Jan 29, 2013 #
6 PM
orienteering 51:15 [0] 7.58 km (6:45 / km) +57m 6:31 / km
Monday Jan 28, 2013 #
6 PM
Strength 42:00 [3]
Rockgympa was hard tonight. My overused but weak ski muscles were complaining a bit and I was a sweaty mess afterward.
I noticed that we were arranged in a gender segregated way and so I hopped over the curtain and sat in a girl corner.
Survived all the Russian kicking tonight too.
I noticed that we were arranged in a gender segregated way and so I hopped over the curtain and sat in a girl corner.
Survived all the Russian kicking tonight too.
7 PM
Innebandy 30:00 [2]
Played a lot of short games of Innebandy after strength tonight. A little chaotic, but fun and solid work. Thierry said that it was impossible to defend against me because I was so sweaty and thus too gross to touch.
Also, sidenote, I discovered tonight that if you have a gurgling stomach that Swedes will say the Hamster in the Stomach is purring. Even if this is not a true national idiom, it is amazing!
Also, sidenote, I discovered tonight that if you have a gurgling stomach that Swedes will say the Hamster in the Stomach is purring. Even if this is not a true national idiom, it is amazing!
Sunday Jan 27, 2013 #
9 AM
Skiing 2:13:00 [4] 23.0 km (5:47 / km)
We started the day by watching the SM ski-o on TV, which was pretty cool and inspiring.
Today I borrowed Boris's skate skis to give me a better chance of keeping up with Sam on the tracks. I'm just much faster and more confident when skating, so this was a real joy.
We got a pretty early start and so we had a lot of freshly groomed snow all to ourselves. Around the lake on the dog loop, then down to the two dead end roads and Stormon Rund and the little dead end road before starting back for the center. Sam went straight back and I did the dog loop once more.
Beautiful day!
Today I borrowed Boris's skate skis to give me a better chance of keeping up with Sam on the tracks. I'm just much faster and more confident when skating, so this was a real joy.
We got a pretty early start and so we had a lot of freshly groomed snow all to ourselves. Around the lake on the dog loop, then down to the two dead end roads and Stormon Rund and the little dead end road before starting back for the center. Sam went straight back and I did the dog loop once more.
Beautiful day!
Saturday Jan 26, 2013 #
9 AM
Skiing 2:10:18 [0] 20.22 km (6:27 / km) +311m 5:59 / km
4 PM
Road run 1:02:52 [0] 12.29 km (5:07 / km) +269m 4:37 / km
Friday Jan 25, 2013 #
7 PM
Road run 54:14 [0] 10.96 km (4:57 / km) +397m 4:11 / km
Thursday Jan 24, 2013 #
5 PM
Road run 3:17 [0] 0.56 km (5:54 / km)
Road run 14:14 [0] 2.19 km (6:30 / km) +16m 6:16 / km
Road run 46:44 [0] 9.24 km (5:03 / km) +67m 4:53 / km
Wednesday Jan 23, 2013 #
5 PM
Road run 24:36 [0] 4.18 km (5:53 / km) +23m 5:43 / km
orienteering 1:08:35 [0] 8.84 km (7:46 / km) +24m 7:40 / km
Road run 23:59 [0] 4.73 km (5:04 / km) +36m 4:53 / km
Sunday Jan 20, 2013 #
10 AM
Road run 15:21 [0] 2.41 km (6:22 / km) +11m 6:13 / km
orienteering 1:04:28 [0] 12.56 km (5:08 / km) +185m 4:47 / km
Thursday Jan 17, 2013 #
Note
Worn out. Skipped training at the last moment because I just felt so sleepy. A busy early day at work following two hard days in the snow, and it probably was for the best. Recovery is important. Sam suggested that staying home and having diner would be nicer than hill intervals at the castle :)
Wednesday Jan 16, 2013 #
8 AM
Strength (Lisa Gympa) 37:00 [2]
This morning the gym came to me, as Sam and Lisa had arranged to do an exercise video together in our living room. So this morning, at 8:30, Alli, Lisa, Sam and I all did the F&S Power and Feeling video, watching the instruction projected onto the wall.
It was fun, and I get to be the one that logs this session first. woohoo. Now it's off to work.
It was fun, and I get to be the one that logs this session first. woohoo. Now it's off to work.
5 PM
biking 20:13 [2] 4.31 km (4:42 / km) +43m 4:28 / km
Trail run 3:30 [3] 0.54 km (6:26 / km) +3m 6:16 / km
orienteering 53:00 [4] 4.71 km (11:15 / km) +14m 11:05 / km
biking 18:06 [2] 4.54 km (3:59 / km) +31m 3:51 / km
Tuesday Jan 15, 2013 #
12 PM
orienteering 1:58:24 [3] 14.25 km (8:19 / km) +129m 7:57 / km
Tisdagbana in freshly falling snow. Tonight was a pretty tough course not because of the new powder snow but rather because of the crunchy oddly packed snow underneath. A real workout on all the little stabilize-y kinds of muscles in the ankles, hips, and back. This course had a several sections of controls between the more typical corridor orienteering. I struggled a bit with the navigation in these places, possibly because my compass was not liking the cold (too many bubbles). On one of my forays at taking my own route choice to the next control, my lamp stopped working as I was in the middle of a swamp. It luckily was a problem that could be solved by just twisting the cord differently and getting it to stay that way. It may be time to break out the new headlamp though.
I ended up running the 12 k version tonight, running most of the course with Carl, Elisa, Kajsa, Hannah, Mika, and Jenny once I got lost enough to lose the lead pack.
There were many places where I was not at all in contact with the map. I trusted in the group, and we all trusted a bit in the footprints left by the lead pack.
quickroute There is a moment 12 minutes into the session where you can see me lead the whole pack down the wrong trail...I hadn't yet taken my compass out of my pocket. I realized fairly quickly that I was now heading downhill and not uphill, but it was a bit embarrassing.
I ended up running the 12 k version tonight, running most of the course with Carl, Elisa, Kajsa, Hannah, Mika, and Jenny once I got lost enough to lose the lead pack.
There were many places where I was not at all in contact with the map. I trusted in the group, and we all trusted a bit in the footprints left by the lead pack.
quickroute There is a moment 12 minutes into the session where you can see me lead the whole pack down the wrong trail...I hadn't yet taken my compass out of my pocket. I realized fairly quickly that I was now heading downhill and not uphill, but it was a bit embarrassing.
Monday Jan 14, 2013 #
6 PM
Strength (Rockgympa) 42:00 [4] 0.07 km (10:17:39 / km)
I was super tired before heading over to training tonight, but I found the workout to be energizing.
I was mostly able to keep up with all of the exercises, for the first time on this new program of rockgympa. Still have trouble with staying upright when I sweat so much... my hands just slip out when I'm supposed to be doing planks or leg kicks.
I was mostly able to keep up with all of the exercises, for the first time on this new program of rockgympa. Still have trouble with staying upright when I sweat so much... my hands just slip out when I'm supposed to be doing planks or leg kicks.
7 PM
Innebandy 30:00 [3]
3 vs 4 innebandy after rockgympa. I was on the team with 4, but we still got pretty much owned. Anders Toll and Johan and Sam were pretty aggressive about taking shots though Jonathon, Christopher, Alex and I had our fair share of opportunities.
fun :) but wiped out after.
fun :) but wiped out after.
Sunday Jan 13, 2013 #
10 AM
orienteering 41:50 [3] 3.9 km (10:44 / km) +45m 10:08 / km
Johan planned a training day. We drove out to a nice map, West of Uppsala and had a nice set of courses to choose from.
Started out with Boris on a 3k simplification course. The snow made for a tough workout, lots of postholing and energy sapping sinking through the crust. We made it through the course pretty well, until the last control, where Ulrik caught us and passed us.
Other than that, I was pleased with our navigation. Tough when clean orienteering is 12 mins/k.
Started out with Boris on a 3k simplification course. The snow made for a tough workout, lots of postholing and energy sapping sinking through the crust. We made it through the course pretty well, until the last control, where Ulrik caught us and passed us.
Other than that, I was pleased with our navigation. Tough when clean orienteering is 12 mins/k.
11 AM
Trail run 10:21 [2] 1.45 km (7:09 / km) +20m 6:41 / km
Running back to the cars, then out the SI course, including a little loop back when I realized that I had dropped my SI on the trail behind me.
Even running on the trail was tough going.
Even running on the trail was tough going.
orienteering 32:15 [4] 2.75 km (11:43 / km) +46m 10:49 / km
I set out first on the course, and did not adjust well to the scale. I struggled on a couple of the controls near the beginning but was just fine if not inspired for the rest of the course. Lower back starting to feel tired from the snowy running. Pretty fun to run down the cliffs in the snow, as it softens the impact and allows for some really direct routes over some otherwise impassable rockfaces.
Splits
Splits
orienteering 41:38 [3] 3.93 km (10:35 / km) +15m 10:24 / km
I was pretty ready to head home, but Ulrik and Boris convinced me to do some of the control picking course. I was feeling a bit down on my poor navigation on the SI course, but I was cheered up a little bit when the two of them got messed up on the way to the first control and I was able to keep map contact :)
Boris and I turned off the control pick course near the end to do a trail run back to the cars. We split up and took a different route on the last part, and my route was just a bit faster... another small success.
After this morning, really tired, and not much energy left for the rest of the afternoon which consisted of a trip to IKEA.
Boris and I turned off the control pick course near the end to do a trail run back to the cars. We split up and took a different route on the last part, and my route was just a bit faster... another small success.
After this morning, really tired, and not much energy left for the rest of the afternoon which consisted of a trip to IKEA.
Saturday Jan 12, 2013 #
11 AM
Track 1:00:30
A really fun session. We drove to Västerås to run on the indoor track. I got to drive the "club car" which was fun.
After a good warmup, led by Oskar, we started the workout. Most of us decided to do the workout suggested by Oskar 6-8k alternating fast and slow laps (200s) the fast lap at 3k pace and the slow lap 10 seconds slower. I joined Rassmus and Oskar running 35-36 on the fast laps and 46 on the slower laps. After 2 k the workout started to feel hard, and I wouldn't have been able to maintain the pace by myself, but I was just able to hold on to the two faster guys for 6k. Then Rassmus and I called it a workout while Oskar finished up another 2k on his own. Olle started with us, but settled into a slightly slower pace after the first few laps.
A longish cooldown and then back home. It's too bad it takes 45 minutes to drive there, but it is super fun and we plan on going every weekend through the end of the winter... so that's pretty cool.
After a good warmup, led by Oskar, we started the workout. Most of us decided to do the workout suggested by Oskar 6-8k alternating fast and slow laps (200s) the fast lap at 3k pace and the slow lap 10 seconds slower. I joined Rassmus and Oskar running 35-36 on the fast laps and 46 on the slower laps. After 2 k the workout started to feel hard, and I wouldn't have been able to maintain the pace by myself, but I was just able to hold on to the two faster guys for 6k. Then Rassmus and I called it a workout while Oskar finished up another 2k on his own. Olle started with us, but settled into a slightly slower pace after the first few laps.
A longish cooldown and then back home. It's too bad it takes 45 minutes to drive there, but it is super fun and we plan on going every weekend through the end of the winter... so that's pretty cool.
Friday Jan 11, 2013 #
12 PM
Innebandy 35:00 [3]
Work innebandy. I got a late start because a meeting with the work group ended up going a bit long.
Disappointed with my performance today, though I blame it entirely on not having good enough shoes. My new indoor shoes have no grip so I can't run fast or stop or turn.... those things are important for keeping up with the Friday crowd.
It was fun regardless.
Disappointed with my performance today, though I blame it entirely on not having good enough shoes. My new indoor shoes have no grip so I can't run fast or stop or turn.... those things are important for keeping up with the Friday crowd.
It was fun regardless.
6 PM
Strength 1:00:00 [3]
Moderate Gympa class that Sam likes, at the Ekeby gym. The music is good but I miss synggmagnus. I think it's nice to have a gympa class to go to, but I might try to get to the intensive class at 5pm sometimes... and see if that is more fun.
As always, struggled with the various pushup components.
As always, struggled with the various pushup components.
Thursday Jan 10, 2013 #
Note
Skipped training tonight. More motivation to sit home and have date night with Sam than to rush getting dressed and meet up with the interval group, since I was already a bit late.
Wednesday Jan 9, 2013 #
12 PM
orienteering 1:10:32 [4] 6.63 km (10:39 / km) +12m 10:33 / km
It's been awhile since I've been organized enough to log my training and share my map. But here is the quickroute.
Tonight's training was a control picking course, with a focus on making the control easier by either lengthening or simplifying the control. Which is to say, if the control is on a boulder, the boulder is small so instead navigate to the ridge that the boulder is on.
Snow was not fun to run in. A crusty wet mess that left my toes numb and my shins scraped. From looking at the QR, I got off on the wrong foot by following an unmarked logging trail instead of going to the start triangle. Understandably, I wasn't able to get the terrain to match up very well on the first leg.
Some other problems, including a hungry stomach which made motivation an issue. On the 9th control caught back up to Cat who had started at the same time as me but had made a lot of errors on this particular flag. After finally finding the marker we convinced each other to skip the far controls and just run around the swamp to 13 before heading home.
So, all in all, better than yesterday and good to be back out on the maps.
Tonight's training was a control picking course, with a focus on making the control easier by either lengthening or simplifying the control. Which is to say, if the control is on a boulder, the boulder is small so instead navigate to the ridge that the boulder is on.
Snow was not fun to run in. A crusty wet mess that left my toes numb and my shins scraped. From looking at the QR, I got off on the wrong foot by following an unmarked logging trail instead of going to the start triangle. Understandably, I wasn't able to get the terrain to match up very well on the first leg.
Some other problems, including a hungry stomach which made motivation an issue. On the 9th control caught back up to Cat who had started at the same time as me but had made a lot of errors on this particular flag. After finally finding the marker we convinced each other to skip the far controls and just run around the swamp to 13 before heading home.
So, all in all, better than yesterday and good to be back out on the maps.
Tuesday Jan 8, 2013 #
12 PM
orienteering 1:04:36 [3] 5.9 km (10:57 / km) +105m 10:04 / km
Tisdagbana course. I was running very late to this training, such that I was just getting back to the apartment to grab my things at 6, so I didn't actually start running the course until 6:30. Felt okay at first but after only 20 minutes or so I started to feel woozy and off. I guess I'll blame it on jetlag. I could not figure out the map in the area around the giant Beta, and when I finally decided to give up and just head to the valley, I had to slog through a bunch of snowy forest to escape.
It was nice to sit in the sauna and have soup with the club, though I don't think I was particularly engaging dinner conversation... I could barely keep my eyes open. Jetlag is supposed to keep me feeling awake at night!
quickroute
It was nice to sit in the sauna and have soup with the club, though I don't think I was particularly engaging dinner conversation... I could barely keep my eyes open. Jetlag is supposed to keep me feeling awake at night!
quickroute
Monday Jan 7, 2013 #
6 PM
Strength 42:00 [3]
We made it back to Sweden without a hitch, though apparently a backpack full of headlamp batteries and Quaker's brand grits looks a lot like an improvised bomb to security.
Did a few things around the house and then went into the lab for a couple of hours before finally making it back home in time to go to rockgympa.
Tonight was difficult, after a couple weeks without doing this program. I wasn't completely able to keep up with every exercise, but I was pretty pleased.
Did a few things around the house and then went into the lab for a couple of hours before finally making it back home in time to go to rockgympa.
Tonight was difficult, after a couple weeks without doing this program. I wasn't completely able to keep up with every exercise, but I was pretty pleased.
7 PM
Innebandy 30:00 [3]
A few high energy games of Innebandy. I was playing with my own club, which is a real improvement on the loaner clubs that I normally use on Mondays.
Sam had dinner waiting when I got back to the apartment. It's good to be home.
Sam had dinner waiting when I got back to the apartment. It's good to be home.
Sunday Jan 6, 2013 #
Note
Travel day back to Sweden. Started off with a few games of 7 wonders with special guests Brendan and Ian, and also several waffles. Then an evening flight passing through London and arriving to Arlanda late morning on Monday, Swedish time.
Saturday Jan 5, 2013 #
10 AM
orienteering 1:53:42 [4] 14.93 km (7:37 / km) +409m 6:42 / km
Friday Jan 4, 2013 #
3 PM
Road run 32:38 [3] 5.16 km (6:20 / km) +50m 6:02 / km
Tuesday Jan 1, 2013 #
11 AM
Road run 44:15 [1] 6.53 km (6:47 / km) +76m 6:24 / km
Short run up Westfield Street with the crew. Judy got a bit of a head start and we did our best to catch up with her.
I brought along a copy of a course that Jeff ran at the EOC spectator races, and we looked at routes and compared ideas. Really seemed to help the run just fly by.
I brought along a copy of a course that Jeff ran at the EOC spectator races, and we looked at routes and compared ideas. Really seemed to help the run just fly by.