Training Log Archive: Rosstopher

Well, yesterday's torrential downpour seems to have destroyed my FR305. A sad day. It was charging this morning, but then it has gone blank and unresponsive. Time to find a good replacement.

C • Yet another good reason to ... 1

A trip to the track with the lady wife. Also a quick stop past the animal facility on the way, in order to check on some mice. A beautiful morning!

Looked for some paces using a v-dot of about 60. Ended up aiming to do 400s at about 75. The full workout was 10x400 on a 3 minute cycle. It was warm enough to run shirtless and yet I was still very sweaty.

73-75 for all of them. Feeling like I would like to be faster on these, but I was very happy to keep this pace and also to keep a pretty good form. No head bobbling, and it felt okay. It wasn't that long ago that I did a workout with 20x400 on a 2 minute cycle...

I would like to do intervals on the track at least twice a week in the next few weeks.Left heel is feeling tight.

C • lady wife 5

A quick trip to KG and back to restock the minibuses with log sheets and then out to do a couple of laps of Backbana. Had initially thought to run 3 laps at a fairly relaxed pace, but about 20 minutes into the first lap, a thunderstorm parked directly on top of the ridge and a cool heavy rain began to saturate both me and the trails - which became temporary but relatively deep streams). On top of the ridge the rain was actually in the form of pea sized hail, and there were flashes of lightning! The most exciting weather I've trained in in a while. Cut it short after two loops (34', 37') and was pretty cold on my way back to the BMC and then home. Listening to podcasts while running today.

A quick outing on the big trails in Nåsten. Amazing weather and feeling pretty good. Trying to make it back to the apartment by 19.00 - dinner and games with Sam and Ryan - but got slightly turned around at the far end of Norby Skogen.

Unintentional rest day - meant to leave work a bit earlier and go running when I got home, but laziness struck :)

A very abbreviated workout on the track. 5 x 800 with 200m active jogging rest. Times were 2.40-2.45 though on my 4th I ran 2.38... possibly as a result of chatting a little bit with a couple of other people running intervals. Some how easier to push on that interval.

A 30 minute tempo with Sam and Kate. Feeling really light and strong. I made it just a little bit farther than the last time we ran this workout, but I think I ran slower in the middle 10 minutes and much faster in the last 10 minutes this time. Felt great to push hard at the end though.

Swedish Champs Ultralong -

A really fun course. Challenging physical terrain, not quite enough training and a hefty dose of jetlag :) So I am pretty satisfied, all things considered.

I am not satisfied with a couple of the mistakes. I made one especially damaging mistake on the first loop, heading to control (code #56), and was not careful while crossing the swamp, and made a rather large parallel error. Winsplits gives almost 6 minutes lost there, but more importantly, that was the point where I dropped off the pack and was mostly on my own in the forest.

Just before 3 hours I started cramping in my calves, and slowed down and took routes where I didn't need to lift my legs very much. Very hot and humid at the beginning of the race. Torrential rain for a few minutes starting at my control 14, and that cooled me down a lot, I guess without the rain I would have cramped even earlier, despite drinking many many cups of sports drink throughout the event.

I'm glad that Sam suggested that we sign up for this race (though I am sad that she didn't feel fit/healthy enough to compete today). I was the only H21 Linné runner that didn't finish in the top ten today, but I was within striking distance of the top 20 :)

Winsplits
Link to GPS Tracking You see Albin's tracking at least. I accidentally left my forerunner in the van, so don't have my own tracking.

C • Ultra longs by yourself sto... 1