Training Log Archive: RosstopherIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
6 PM
Strength 40:00 [3]
I totally forgot that we had a new format for Monday strength, including a bunch of spenst explosive jumping type exercises outside. I only had shorts and a t shirt, but that ended up being okay because of the warm weather.
Oskar led us in a warm up jog, and then jumping up stairs, then some more balance and jumping drills before heading back inside to do a shortened rockgympa core set to Johan's awesome "Wake me up" playlist. 20 minutes of Avcii's wake me up remixes and covers. Surprisingly fun and funny.
Oskar led us in a warm up jog, and then jumping up stairs, then some more balance and jumping drills before heading back inside to do a shortened rockgympa core set to Johan's awesome "Wake me up" playlist. 20 minutes of Avcii's wake me up remixes and covers. Surprisingly fun and funny.
7 PM
Innebandy 20:00 [3]
We had some time leftover, so innebandy! Great fun, even when being destroyed by the other much better team at the end :)
Sunday Mar 30, 2014 #
12 PM
orienteering 51:43 [5] 8.98 km (5:45 / km) +77m 5:31 / km
Måsen staffet. First real race of the season, or at least the first race that felt official, and my first time wearing a club top. I got placed on the 4th (anchor) leg of the 3rd team, and I was feeling a bit nervous because I was by far the worst orienteer on the team. It felt great to be given a chance to run with Anders H, Liutas, and Jorgen but I also thought that maybe Pontus ought to have been given the spot instead.
I love relays! It was fun to cheer and watch everyone in the club race so well, especially Sam, sending out Linné 3 in 4th place as our first women's team.
When it was nearing time for me to go out, I was warming up with Andrew Quinn, and we figured that we would start close to each other and there was a certain amount of trash talking :)
I did get tagged off just a minute or so after Andrew, and I found a good flow right away. I cruised though the first few controls effortlessly, and as I was coming into 3, I saw Andrew leaving, and was able to fully reel him in by the 5th. I guess I got too excited and I made a small error in the circle on the next leg (and pulled Andrew with me) and then we had different forkings after that but I managed to mess mine up with a bad bearing from my attackpoint, where I lost another minute. I didn't see Andrew again, and raced the rest of the course pretty well. Two more small bobbles, but nothing too soul crushing. There was a guy from another club just ahead as I raced for the last control, and that was a nice incentive to pass him and push all out on the way into the finish. Andrew raced cleanly at the end, and they ended up 31st and we ended up 32, about 50 seconds back.
A nice start to the season!
Winsplits
I love relays! It was fun to cheer and watch everyone in the club race so well, especially Sam, sending out Linné 3 in 4th place as our first women's team.
When it was nearing time for me to go out, I was warming up with Andrew Quinn, and we figured that we would start close to each other and there was a certain amount of trash talking :)
I did get tagged off just a minute or so after Andrew, and I found a good flow right away. I cruised though the first few controls effortlessly, and as I was coming into 3, I saw Andrew leaving, and was able to fully reel him in by the 5th. I guess I got too excited and I made a small error in the circle on the next leg (and pulled Andrew with me) and then we had different forkings after that but I managed to mess mine up with a bad bearing from my attackpoint, where I lost another minute. I didn't see Andrew again, and raced the rest of the course pretty well. Two more small bobbles, but nothing too soul crushing. There was a guy from another club just ahead as I raced for the last control, and that was a nice incentive to pass him and push all out on the way into the finish. Andrew raced cleanly at the end, and they ended up 31st and we ended up 32, about 50 seconds back.
A nice start to the season!
Winsplits
Saturday Mar 29, 2014 #
8 AM
Strength (Spinning) 45:00 [3]
Today there was a charity exercise event called the Spin for Hope, raising money and awareness for treating childhood cancers. I was invited to join a team by one of the orienteers in my club, Ola, and it seemed like a fun thing to do. It was run as a 12hr spinning marathon with teams just renting out one bike at a time, and I was given the 8am to 9am spot.
I am not a spinning expert, having only been one other time, but there wasn't really anything special or scary about this spinning marathon. Just show up and follow the leader :) It was incredibly hot in the small room with 50 other cyclists, so I was sweating up a storm. Also, the leader was a big fan of classical music, so all the exercise was set to opera arias, and symphonies and some other very recognizable bits of music, sometimes with a bit of an electronic techno beat underneath. In other words, very surreal :)
The session was a bit short of the full hour and afterward I passed off a thoroughly dried off bike to the next on the team and went about my day. Very good start to a Saturday.
I am not a spinning expert, having only been one other time, but there wasn't really anything special or scary about this spinning marathon. Just show up and follow the leader :) It was incredibly hot in the small room with 50 other cyclists, so I was sweating up a storm. Also, the leader was a big fan of classical music, so all the exercise was set to opera arias, and symphonies and some other very recognizable bits of music, sometimes with a bit of an electronic techno beat underneath. In other words, very surreal :)
The session was a bit short of the full hour and afterward I passed off a thoroughly dried off bike to the next on the team and went about my day. Very good start to a Saturday.
9 AM
orienteering 1:09:51 [5] 7.0 km (9:59 / km)
Garmin out of battery for this session. Met up with some of my friends from work at our club's local training event. 20kr for a map, with 4 courses to choose from. Two of my labmates did the easiest course but skipped controls that were too hard to find, but they both had a great time. Another labmate with more experience did an advanced course and ran pretty well.
I was feeling great, so I took a long map and set out at speed. The first few flags had a great flow, and I guess I got a bit complacent, and I made a pretty big error on number 7, I think getting onto a parallel ridge and losing contact with the map. I relocated well, if somewhat miraculously, by recognizing the shape of a small hill top, but it was still a 4 minute goof. The next couple were okay again until number 12, where I again made a parallel error and didn't notice it because I crossed the trail in the marsh. Big error and tough to relocate afterward.
Those were the two big errors, but even with those mistakes I felt otherwise very strong and secure with my navigation.
Perfect weather, and followed up with buying a waffle iron and having waffles all afternoon with friends from work. Excited to hear that Sam raced well in Nyköping.
Winsplits
I was feeling great, so I took a long map and set out at speed. The first few flags had a great flow, and I guess I got a bit complacent, and I made a pretty big error on number 7, I think getting onto a parallel ridge and losing contact with the map. I relocated well, if somewhat miraculously, by recognizing the shape of a small hill top, but it was still a 4 minute goof. The next couple were okay again until number 12, where I again made a parallel error and didn't notice it because I crossed the trail in the marsh. Big error and tough to relocate afterward.
Those were the two big errors, but even with those mistakes I felt otherwise very strong and secure with my navigation.
Perfect weather, and followed up with buying a waffle iron and having waffles all afternoon with friends from work. Excited to hear that Sam raced well in Nyköping.
Winsplits
Friday Mar 28, 2014 #
12 PM
Innebandy 45:00 [3]
Tough innebandy session, with only 7 showing up today. I was on the team with only 3, and I was the weakest player apart from really liking to run, so our team lost by quite a lot, but I did enjoy all the running back and forth chasing the ball. Mats and Tim tried to teach me some more basic innebandy skills that all the Swedes pick up from their youth that I still don't have, like how to place my body between the ball and the opposing player, to take control of the whole area.
Thursday Mar 27, 2014 #
5 PM
Road run 5:08 [3] 0.35 km (14:45 / km) +3m 14:08 / km
Track 24:25 [5] 5.36 km (4:33 / km) +26m 4:27 / km
Short track workout again, this time because of a lab party, but managed to squeeze in a short warmup and then 10 x 400 before heading back up the hill. Still a bit rusty and the speed isn't there yet, but starting to feel a bit stronger.
Thought about running the CSU workout instead of this one, as I still get the plans from Terry, but I wanted a second crack at this after yesterday's poorer showing and also I want to work up to bigger numbers of 400s soon.
Thought about running the CSU workout instead of this one, as I still get the plans from Terry, but I wanted a second crack at this after yesterday's poorer showing and also I want to work up to bigger numbers of 400s soon.
Wednesday Mar 26, 2014 #
5 PM
Road run 5:42 [3] 0.77 km (7:23 / km) +3m 7:15 / km
Running down to the track. Not a lot of time to run today.
Track 15:20 [5] 3.02 km (5:05 / km) +27m 4:52 / km
Only a really short time for a workout tonight, as I was headed out to dinner at a Nation, a student tradition in Uppsala that I have managed to miss up until now. I am now a member of Smålands Nation though, so that's something, and the crew that organized the masquerade party was celebrating our success.
Anyway, the workout was planned to be longer, but I did 5 x 400 on a 2 minute cycle. It felt tough and I felt out of shape and out of practice, but I guess that is to be expected with very little warm up and no speed work thus far.
Anyway, the workout was planned to be longer, but I did 5 x 400 on a 2 minute cycle. It felt tough and I felt out of shape and out of practice, but I guess that is to be expected with very little warm up and no speed work thus far.
Tuesday Mar 25, 2014 #
6 PM
orienteering 1:50:00 [5] 17.0 km (6:28 / km) +94m 6:18 / km
Tisdagsbana F. Feeling low energy at the beginning, but determined to run well and finish the whole course. From the lead it was Johan that was leading the pace, and Inga and I were hanging back a bit but staying in contact with him.
The faster guys picked up speed soon though, and soon we were running in the midst of the lead group, a lot of splashing through marshes and fighting through logging slash. Then after a bit the leaders pulled away and it was Inga and me remaining.
She once again encouraged me to push hard and keep up (I often am slower when trying to read the map) and we finished the course together, only getting off the line a couple of times, though once very badly.
Really glad to have finished the whole course, and great to have such excellent company.
The faster guys picked up speed soon though, and soon we were running in the midst of the lead group, a lot of splashing through marshes and fighting through logging slash. Then after a bit the leaders pulled away and it was Inga and me remaining.
She once again encouraged me to push hard and keep up (I often am slower when trying to read the map) and we finished the course together, only getting off the line a couple of times, though once very badly.
Really glad to have finished the whole course, and great to have such excellent company.
Monday Mar 24, 2014 #
6 PM
Strength 45:00 [3]
Rockgympa. I was so hungry and tired before this session, but not enough time to grab a bowl of cereal before training. As usual, the training itself was revitalizing, and I felt much better during and after rockgympa. Next week we will do half of the strength outside, should be a fun change.
7 PM
Innebandy 24:00 [3]
A few rounds of Innebandy after strength. I choose teams for the first matches and I decided to group Boris, Lina, Sam, Ryan and myself all onto the same team for fun :) It was great fun!
Sam had already made dinner for when we got home afterward. Thai salad with peanut dressing.
Sam had already made dinner for when we got home afterward. Thai salad with peanut dressing.
Sunday Mar 23, 2014 #
orienteering 2:30:00 [4]
I think my garmin may be feeling unwell, or at least I couldn't seem to get it to work with one of the cradles in our house.
Orienteering in Nåsten arranged by Johan. Great weather and a good number of runners out this morning. The long course planned for today was tricky since there were no markers at the control locations. I think that I am too hesitant when navigating on my own to controls without flags, and certainly I slowed down quite a bit when the terrain got tricky. I have often tried to go too fast and then spent loads of time trying to relocate. Today was more the other way, trying to carefully check off all the features, especially in the two corridor sections. Despite going slowly, I still found the navigation to be very taxing, felt a bit like giving up and calling it a day, but Iäm a bit too stubborn for that :)
Hands were cold but the rest of me was warm. Warm enough that I ran without a shirt through Hågadalen on the way home, as the neck on the shirt was constricting a bit and causing me to cough. Sunday orienteering deserves a nice nap afterward. Just perfect.
Orienteering in Nåsten arranged by Johan. Great weather and a good number of runners out this morning. The long course planned for today was tricky since there were no markers at the control locations. I think that I am too hesitant when navigating on my own to controls without flags, and certainly I slowed down quite a bit when the terrain got tricky. I have often tried to go too fast and then spent loads of time trying to relocate. Today was more the other way, trying to carefully check off all the features, especially in the two corridor sections. Despite going slowly, I still found the navigation to be very taxing, felt a bit like giving up and calling it a day, but Iäm a bit too stubborn for that :)
Hands were cold but the rest of me was warm. Warm enough that I ran without a shirt through Hågadalen on the way home, as the neck on the shirt was constricting a bit and causing me to cough. Sunday orienteering deserves a nice nap afterward. Just perfect.
Saturday Mar 22, 2014 #
10 AM
Road run 13:00 [2] 0.52 km (25:12 / km) +6m 23:49 / km
ahr:115 max:125
A warm up with Cat, Marketa and Diana before orienteering intervals. Calves still sore from Thursday intervals and so warming up was certainly a good idea. Also, it was kinda chilly.
Diana wanted to run, and we thought that orienteering intervals in östfora were probably not an appropriate place to get a workout, and so she did a loop on the roads in the area while we did our orienteering.
She thought it might be fun to just chase after someone in the forest, but it would have required a bit more planning and coordination to find someone with the right speed to latch her onto.
Hope she is able to do some orienteering in Chicago, when she goes home, sometimes.
Diana wanted to run, and we thought that orienteering intervals in östfora were probably not an appropriate place to get a workout, and so she did a loop on the roads in the area while we did our orienteering.
She thought it might be fun to just chase after someone in the forest, but it would have required a bit more planning and coordination to find someone with the right speed to latch her onto.
Hope she is able to do some orienteering in Chicago, when she goes home, sometimes.
orienteering 1:01:28 [5] 7.43 km (8:16 / km) +41m 8:03 / km
Orienteering intervals. We had a lot of visiting clubs and celebrities with us today, about 90 maps printed, but in our little groups it was just business as usual. We formed a group of 6, one with each forking of the map. Johan, Jakob A, Erik L, Fredrik B, Annika B and myself.
Felt strong and secure for the first 200 meters or so, then climbed up onto the hilltop just before the first control and became really confused by the little marshes amd the people standing around looking at their maps. Exacerbated by the fact that when I ran to the proper feature, I didn't see the flag hanging on the other side of a tree. The whole first interval was a bit sloppy actually, but the wonderful bit about intervals is getting to reset at each start triangle.
The rest of the intervals got much better as I went along, and I even finished 2nd on the final one. Sam did a really nice job designing the courses, I was surprised by how varied and yet equal the forkings were and I think everyone had a blast.
Felt strong and secure for the first 200 meters or so, then climbed up onto the hilltop just before the first control and became really confused by the little marshes amd the people standing around looking at their maps. Exacerbated by the fact that when I ran to the proper feature, I didn't see the flag hanging on the other side of a tree. The whole first interval was a bit sloppy actually, but the wonderful bit about intervals is getting to reset at each start triangle.
The rest of the intervals got much better as I went along, and I even finished 2nd on the final one. Sam did a really nice job designing the courses, I was surprised by how varied and yet equal the forkings were and I think everyone had a blast.
2 PM
Note
After training we came back, ate lunch, taught Diana 7 Wonders and played a couple of rounds before biking down to dinner and bowling with the club. Super fun Saturday, and fun to get to share a typical Uppsala Saturday with Diana before she heads off to her conference tomorrow.
Friday Mar 21, 2014 #
7 AM
Trail run 40:59 [3] 7.46 km (5:30 / km) +105m 5:08 / km
Early morning run (early for me) suggested and enacted by coach Boris. Diana, Boris and I headed out onto the trails of Nåsten, then looped around on the rail trail, through Håga and back past Kung Björns Hög. Weather is returning to spring. Hurray.
12 PM
Innebandy 45:00 [5]
Today was a PhD student symposium lasting all day but with a perfectly timed break for lunch. After the last morning lecture I sprinted upstairs to grab my bag and arrived at the gym just in time to start playing. A great group today, with enough subs to keep the tempo high the whole time. We started out a bit rocky, going down 5 points in the first couple of minutes, but then our team dominated and we far outscored the other side. Weighed myself before and after, as is my routine and was happy with a 2 kilo sweat loss. After the game, quick shower and then slid back into my chair just as Lei started the next presentation.
After work a PhD social hour, the dinner downtown at Tzaziki and dessert at Cafe Linné, lovely.
After work a PhD social hour, the dinner downtown at Tzaziki and dessert at Cafe Linné, lovely.
C • busy 6
Thursday Mar 20, 2014 #
6 PM
Trail run 4:19 [3] 0.63 km (6:50 / km) +8m 6:26 / km
A slushy and still quite cold evening for intervals with the club. I gave Diana a pair of wet socks, and wore a pair myself, as the ankle high slush covering the paths seemed likely to be miserable otherwise. We headed over to KG and since I was trying to be a responsible host we actually arrived on time.
Road run 47:34 [5] 9.74 km (4:53 / km) +73m 4:42 / km
Warmup and drills and then a set of 4 x 6 minute intervals with 2 minutes active rest. I felt great tonight but wanted to be able to maintain an even pace throughout and so when we started off I made sure not to stick with the lead pack of Oskar, Albin and Josef. David was keeping a good pace for me though, and I worked hard to stay with him, which was possible except in the most slushy sections. At the finish of the first interval, I turned back to rejoin the rest of the group behind but David kept jogging forward to stay in contact with the lead 3.
So, for the rest of the intervals I ran with Fredrik, Inga and Johan, which was a very good group for me. Feeling great, though Inga needed to coax me into a higher gear on the last interval, to keep the pace.
Cooled down, running back to KG and then to Blodan. Followed by chowder and Dominion with Boris, Sam and Diana at home.
So, for the rest of the intervals I ran with Fredrik, Inga and Johan, which was a very good group for me. Feeling great, though Inga needed to coax me into a higher gear on the last interval, to keep the pace.
Cooled down, running back to KG and then to Blodan. Followed by chowder and Dominion with Boris, Sam and Diana at home.
Wednesday Mar 19, 2014 #
5 PM
Trail run 40:00 [3] 7.5 km (5:20 / km)
Several weeks ago I got an email from a Williams College friend, Diana Davis, saying that she was heading to a conference in Germany but that she was thinking to stop by and visit Sweden on the way. Would I be around, could she stay at my place?
Although we weren't very close at school, it seemed like it could work out nicely, and so plans were set in motion. Today, she arrived in the morning, navigated herself to the apartment and then went off sightseeing around Uppsala. We met up for lunch near my office and then planned to meet up back at Blodan to go for a run. Diana is quite an accomplished runner, as I remembered from Williams, but since then she started running for New Balance Boston and I also found out that for 5 years now she has gone running every single day, at least 20 minutes of running or pool running. Even with crazy travel schedules and illness, impressive.
The weather in Uppsala was not cooperating for visiting guests, and it was snowy and slippery, but that's also kind of beautiful too. We headed south, past KG onto the Norby elljusspår and then down into hågadalen, up over kung björns hög and then back home on the barkbana.
I will say this, running and chatting is a great way to accelerate through the awkwardness of renewing friendships, and it was a great run.
Then the roommates made dinner and Daniel came over to hang out. Diana helped me make cheese pecan bread and dessert and we had an excellent evening.
Didn't bring the garmin today, so route is here on gmap pedometer.
Although we weren't very close at school, it seemed like it could work out nicely, and so plans were set in motion. Today, she arrived in the morning, navigated herself to the apartment and then went off sightseeing around Uppsala. We met up for lunch near my office and then planned to meet up back at Blodan to go for a run. Diana is quite an accomplished runner, as I remembered from Williams, but since then she started running for New Balance Boston and I also found out that for 5 years now she has gone running every single day, at least 20 minutes of running or pool running. Even with crazy travel schedules and illness, impressive.
The weather in Uppsala was not cooperating for visiting guests, and it was snowy and slippery, but that's also kind of beautiful too. We headed south, past KG onto the Norby elljusspår and then down into hågadalen, up over kung björns hög and then back home on the barkbana.
I will say this, running and chatting is a great way to accelerate through the awkwardness of renewing friendships, and it was a great run.
Then the roommates made dinner and Daniel came over to hang out. Diana helped me make cheese pecan bread and dessert and we had an excellent evening.
Didn't bring the garmin today, so route is here on gmap pedometer.
Tuesday Mar 18, 2014 #
6 PM
orienteering 2:34:58 [4] 18.05 km (8:35 / km) +113m 8:19 / km
Albin planned a special Tuesday night training, a course in Nåsten with cleverly planned forking such that the stronger runners could take the longer forks and then the weaker ones could take one of the shorter forkings and then there would still be a lot of contact for everyone out in the forest. I was a bit oblivious when I signed up for the course, and I marked myself down for the longest forking, A, but then Albin was gracious enough to take pity on me a print out a C map when I asked for a last minute change.
In normal fashion, I was a bit late to KG, and my tardiness meant that Jakob A snagged my map leaving me to grab one of the extras. I didn't see Erik around so I scooped up his B map and was content.
Cold and damp in the forests, but I was navigating quite well, feeling strong and secure. Never saw the flag on the 3rd control, but there were a lot of us there at the same time, and we all thought it was right so we moved on. Staying in pretty good contact all the way through until 10, where I took what I thought was a very safe attack but still got very messed up in the circle, loosing a lot of time and also a lot of steam, such that my pace was a bit slower on the next few controls. Took a long trail route to 12 thinking that it might keep me warmer and be a bit of a mental rest. The cold was getting to me though, and in the final butterfly area I stopped being able to focus so well and made a lot of errors. I was determined to finish up the last few flags but then my fingers went past numb into painful, and I bagged it and turned it into a trail run home.
Super fun training. Followed by sauna and soup night back at KG.
In normal fashion, I was a bit late to KG, and my tardiness meant that Jakob A snagged my map leaving me to grab one of the extras. I didn't see Erik around so I scooped up his B map and was content.
Cold and damp in the forests, but I was navigating quite well, feeling strong and secure. Never saw the flag on the 3rd control, but there were a lot of us there at the same time, and we all thought it was right so we moved on. Staying in pretty good contact all the way through until 10, where I took what I thought was a very safe attack but still got very messed up in the circle, loosing a lot of time and also a lot of steam, such that my pace was a bit slower on the next few controls. Took a long trail route to 12 thinking that it might keep me warmer and be a bit of a mental rest. The cold was getting to me though, and in the final butterfly area I stopped being able to focus so well and made a lot of errors. I was determined to finish up the last few flags but then my fingers went past numb into painful, and I bagged it and turned it into a trail run home.
Super fun training. Followed by sauna and soup night back at KG.
Monday Mar 17, 2014 #
5 PM
Strength (Rockgympa) 45:00 [3]
Rockgympa. Feeling a bit tired before the session, but the peppy music and tough exercises really get the blood flowing. Thoroughly sweaty by the end of it.
7 PM
Innebandy 20:00 [3]
Rockgympa started earlier today, to allow time for a meeting back at KG for some people. This left us with a bunch of time to play Innebandy.
Fun games, but after a few fast paced rounds we were all quite tired and so we called it a day far before out normal 8 o clock session end.
Sam made French Onion soup which was delicious.
Fun games, but after a few fast paced rounds we were all quite tired and so we called it a day far before out normal 8 o clock session end.
Sam made French Onion soup which was delicious.
Sunday Mar 16, 2014 #
9 AM
Trail run 9:50 [3] 1.39 km (7:06 / km) +12m 6:48 / km
ahr:94 max:94
Running to the start with David. The plan was to maybe pick up controls from the training, but since there were 4 of us, it seemed challenging to arrange, so instead I just reran a slightly different version of the course from yesterday.
orienteering 1:25:52 [4] 10.45 km (8:13 / km) +11m 8:11 / km
ahr:144 max:164
The goal was to navigate a bit better today, and things started well enough on that front. However, still managed to have my fair share of hesitations, parallel errors and goofs despite having visited many of the sites yesterday. Running better, but not as hard today. Running more in Lunsen would be good for my technique.
Saturday Mar 15, 2014 #
10 AM
orienteering 10:30 [0] 1.35 km (7:47 / km) +9m 7:32 / km
orienteering 1:15:50 [0] 9.76 km (7:46 / km) +12m 7:43 / km
Wednesday Mar 12, 2014 #
6 PM
orienteering 17:57 [0] 2.7 km (6:38 / km) +62m 5:57 / km
orienteering 28:31 [0] 3.7 km (7:43 / km) +11m 7:36 / km
orienteering 15:54 [0] 2.71 km (5:51 / km) +34m 5:31 / km
Tuesday Mar 11, 2014 #
6 PM
orienteering 4:11 [0] 0.59 km (7:05 / km) +6m 6:45 / km
orienteering 1:52:01 [0] 13.33 km (8:24 / km) +99m 8:06 / km
Monday Mar 10, 2014 #
1 PM
Trail run (backbana) 32:40 [4] 5.0 km (6:32 / km) +196m 5:28 / km
Trail run 23:00 [2] 4.41 km (5:13 / km) +3m 5:12 / km
5 PM
orienteering 41:38 [5] 6.56 km (6:21 / km) +59m 6:04 / km
7 PM
Strength (rockgympa) 45:00 [4]
After the first night of the Super Triplet Top Gas series, we had our regular rockgympa. Johan added some new music and rearranged the exercises a bit, I really liked this current version. It was a tough session, but rewarding,
Sunday Mar 9, 2014 #
10 AM
Trail run 6:15 [2] 0.63 km (9:51 / km)
Running over to the clubhouse with Boris. Sun!
orienteering 37:28 [5] 7.89 km (4:45 / km) +47m 4:37 / km
There was a mixed relay for the Uppland juniors, organized by Dorothe and for us slightly older types there was a chance to do a 4 leg one man relay from the clubhouse. 4 times 1.5k each, in the nearby fields, forests, and houses of Norby. Tricky with the fences. I ran fairly well, choosing good routes mostly. Overran one faded flag when my brain zoned out.
Pushed hard on the last loop, when I saw that I was just behind Johan, but not enough to catch him. Glad that I was working hard though, as Sam was pretty close behind me.
After the training, a little cool down with Elin and Elisa, calves were tight from the high intensity stuff.
Shower, soup, and then Theirry gave a presentation to the juniors. I'd never heard the talk in person before, and I was very impressed at how polished and engaging his talk was. He did a good job of capturing the attention of the crowd with exciting videos, funny statements and of course his story is pretty good to begin with.
Results maybe splits to come later, but it's tough when everyone is running the maps in a different order.
Pushed hard on the last loop, when I saw that I was just behind Johan, but not enough to catch him. Glad that I was working hard though, as Sam was pretty close behind me.
After the training, a little cool down with Elin and Elisa, calves were tight from the high intensity stuff.
Shower, soup, and then Theirry gave a presentation to the juniors. I'd never heard the talk in person before, and I was very impressed at how polished and engaging his talk was. He did a good job of capturing the attention of the crowd with exciting videos, funny statements and of course his story is pretty good to begin with.
Results maybe splits to come later, but it's tough when everyone is running the maps in a different order.
3 PM
orienteering 1:36:27 [4] 11.43 km (8:26 / km) +80m 8:09 / km
A momentbana, which is a course that moves from training focus to training focus so as to give a lot of mini-trainings combined, in the afternoon. A perfect opportunity to take some inspiration from the lecture we just had and apply it to full speed no mistakes out in Nåsten. Nope. I guess I was a little brain dead from the weekend so far and on the very first control I read up as down and thought the cliff was facing the other way.
Attempted to start fresh and really get things under control, but as soon as I got into the corridor section I struggled quite a bit to stay in the lines. The contour only went okay in bits, but badly in other places, and the long legs were okay but not as crisp as I had envisioned.
Glad that it was training and not a race situation :)
Attempted to start fresh and really get things under control, but as soon as I got into the corridor section I struggled quite a bit to stay in the lines. The contour only went okay in bits, but badly in other places, and the long legs were okay but not as crisp as I had envisioned.
Glad that it was training and not a race situation :)
Saturday Mar 8, 2014 #
9 AM
orienteering 1:53:17 [4] 15.83 km (7:09 / km) +89m 6:58 / km
Long Training out in Åland, organized by Simon and with lots of people out to enjoy the sun and warmth. Lisa gave me a two hour time limit, so doing the whole course was a bit too ambitious. Cut off the 9-10 loop which was just about perfect for length.
Was running with Johan and Cat in the times where I could stick with them. Near the end, struggled to make sense of the map in a couple of areas, brain getting tired I suppose. Overall, feeling pretty pleased with the training.
Was running with Johan and Cat in the times where I could stick with them. Near the end, struggled to make sense of the map in a couple of areas, brain getting tired I suppose. Overall, feeling pretty pleased with the training.
3 PM
Trail run 1:19:30 [2] 11.25 km (7:04 / km) +126m 6:41 / km
Sam came back from Stockholm and wanted to go training, so I joined her for a trail run in Nåsten. A lovely day, and a nice chance to hang out and chat. Met a lot of people on the trail today, including one guy I know from running with Upsala IF that I called by the wrong name, accidentally and then it was too late to correct when I realized my mistake. Tired afterward.
Friday Mar 7, 2014 #
12 PM
Innebandy 55:00 [4]
Nice to get a session of Friday Innebandy in, after a few weeks of being sick or busy. Today, only 8 people were there which meant lots of playing time and no rest. Starting to get a better feeling for passing and still we were getting really beat. Really like playing with this group!
Thursday Mar 6, 2014 #
6 PM
Trail run (Hills) 1:00:00 [3]
Running late, no surprise, so as I was biking to the clubhouse I passed the group heading out to intervals. I asked them where they were headed because I hadn't checked at all what the plan was. But since they told me to meet them at Sten Sture, i was pretty sure it was going to be a hill workout.
Caught up with them on the far side of stadsskogen and continued on to meet the rest of the group at the base of the hill. Did a few drills and then started a set of 6 hill intervals gently climbing up from the river to the monument via gula stigen. Not a lit track and I had not brought my headlamp but it wasn't so dark as to be dangerous.
It felt hard tonight, and I wasn't keeping up with the leaders at all. Still, with our club there is usually someone to run with and tonight my challenge was to fight alongside Cat, Inga and Håkansson. Inga beat me on every single one, but she had to work pretty hard on the last one. Got a bit faster each one, and my legs were feeling better at the end. About 2:15-2:20 on each climb, and a focus on maintaining speed as you crest the hill and continue on the flat and downhill bits. Nice training.
Then, to satisfy my hunch that my way back to KG was fastest, I ran back alone :) Quick trip to the store to pick up stuff for fika tomorrow, then dinner and a trainingsgroup meeting.
Caught up with them on the far side of stadsskogen and continued on to meet the rest of the group at the base of the hill. Did a few drills and then started a set of 6 hill intervals gently climbing up from the river to the monument via gula stigen. Not a lit track and I had not brought my headlamp but it wasn't so dark as to be dangerous.
It felt hard tonight, and I wasn't keeping up with the leaders at all. Still, with our club there is usually someone to run with and tonight my challenge was to fight alongside Cat, Inga and Håkansson. Inga beat me on every single one, but she had to work pretty hard on the last one. Got a bit faster each one, and my legs were feeling better at the end. About 2:15-2:20 on each climb, and a focus on maintaining speed as you crest the hill and continue on the flat and downhill bits. Nice training.
Then, to satisfy my hunch that my way back to KG was fastest, I ran back alone :) Quick trip to the store to pick up stuff for fika tomorrow, then dinner and a trainingsgroup meeting.
Wednesday Mar 5, 2014 #
5 PM
orienteering 1:15:00 [4] 8.52 km (8:48 / km) +21m 8:41 / km
Simon put up this Onsdagnatt training on the training bank and it looked fun. ~8k on a map without trails. Navigated well on the first control and then fought my compass a lot. Got off my line on the second control, but recovered and was in contact with the map at the edge of the green, but then counted hilltops wrong and went too far. Continued to fight my compass and the green messing up 3 and 4. 5 relatively straight forward, and 6 was okay, just read the yellow hillside wrong. 7 I fought the compass a lot, and never quite got back to being relocated again. Realized that I needed to head back so that people weren't forced to wait for me. Headed back on a rough bearing, caught a trail that was going my way and cruised back to the car. Timed perfectly. More night time Lunsen is needed to get the required confidence.
Quickroute
Also, this map was scanned in with my new fun toy, an IRIScan Mouse which has a little scanner window underneath a normal mouse looking device that scans and stitches together an image as you go. I like it.
Quickroute
Also, this map was scanned in with my new fun toy, an IRIScan Mouse which has a little scanner window underneath a normal mouse looking device that scans and stitches together an image as you go. I like it.
Tuesday Mar 4, 2014 #
6 PM
orienteering (Tisdagsbana) 1:40:46 [4] 16.93 km (5:57 / km) +176m 5:40 / km
Corridor training with the club tonight. Feeling more lively and ambitious than normal. Took the lead near the beginning and kept it until just before the 13k cuttoff when I missed the small trail into the forest and had to turn around and come back. Pushed hard to catch up with and then keep with the group until about Hogbyhatt, then for a bunch of the rest it was just Inga and Erik A and me running behind the leading group of three. Erik accidentally missed the turn near the end but Inga and I fought on, and tried to keep our speed and maintain a good running form. Super fun, super tired afterward.
It was also mardi gras, which in Sweden means Semlor (it is only appropriate to pluralize this, because one should do their best to eat more than one) and so we could have a special dessert with our soup tonight.
Quickroute
It was also mardi gras, which in Sweden means Semlor (it is only appropriate to pluralize this, because one should do their best to eat more than one) and so we could have a special dessert with our soup tonight.
Quickroute
Monday Mar 3, 2014 #
6 PM
Strength 45:00 [3]
Rockgympa. Pretty tired beforehand, so I lay on a mat instead of playing innebandy at the start. Liked the new music in the mix today, Johan has been incorporating flash dance song choices :)
Still a bit of a cold, so I wore my glasses, thinking that I didn't need to put my fingers near my eyes to put in my lenses.
Still a bit of a cold, so I wore my glasses, thinking that I didn't need to put my fingers near my eyes to put in my lenses.
7 PM
Innebandy 25:00 [3]
Felt a lot better and more awake after rockgympa and so played innebandy afterward. Really fun to play and no one wants to defend against the incredibly sweaty guy :)
Sunday Mar 2, 2014 #
9 AM
orienteering 2:17:23 [3] 18.59 km (7:23 / km) +133m 7:08 / km
Training didn't start until 10, so no need to wake up before 9:30, right? Sam and I met up with Lisa, Kate and Lovisa on the run over to the clubhouse, and Johan and David filled out the group. We ran to the start as a big group and then split into smaller packs. Ran most of the course with Johan, taking turns with the navigation and occasionally choosing different routes. For instance, I went through the marshes more than Johan really liked. Bare ground and only a few of the marshes had any remaining ice chunks, Super nice training, despite a lingering cough and a raspy voice left over from Friday.
Saturday Mar 1, 2014 #
Trail run 1:00:00 [4]
After a fairly stressful week, I was really excited to get out and go for a run. Feeling sick though after said stressful week and too little sleep following a big masquerade party at work, but somehow running felt like it would be excellent medicine. Stepped out of the house without a plan, but soon decided that it would be fun to head into Nåsten and go for about 40 minutes or so. Tried to stay dry by sticking to the big paths and was able to get back without getting soaked. Used Sam's iPhone armband and my bluetooth headphones to listen to some excellent techno. Afterward, Kate told me that I pulled a Lisa, since Kate saw me running around the parking lot next to our place just to extend the time to a full house, which is a Lisa Carlsson move.
A shower and a nap followed by excellent dinner and games, to round out the day.
A shower and a nap followed by excellent dinner and games, to round out the day.