Training Log Archive: RosstopherIn the 7 days ending Feb 26, 2012:
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Sunday Feb 26, 2012 #
10 AM
orienteering 2:06:00 [4] 15.0 km (8:24 / km)
Running a long training set by Simon. As always, really fun. Keeping up with the group until about 12, and then Boris and I decided we were working too hard and we eased off and did our own thing.
Loved the long legs and orienteering with good company is always a good choice :) We cut the course from 24 to 30 so that the cars wouldn't have to wait for us to finish. Did a good job with the navigation until the end when we started seeing people and the woods got a little junkier... those things added to us being tired made for some cringe worthy bobbles in the last section.
Loved the long legs and orienteering with good company is always a good choice :) We cut the course from 24 to 30 so that the cars wouldn't have to wait for us to finish. Did a good job with the navigation until the end when we started seeing people and the woods got a little junkier... those things added to us being tired made for some cringe worthy bobbles in the last section.
5 PM
Strength (SynggMagnus Gympa) 1:00:00 [3]
Feeling way fresher and more lively than is healthy for a Sunday afternoon, so naturally I had to jump at the opportunity when Rasa offered a ride to gympa tonight. (This comment is intended mostly just to goad Boris a bit, he is advocating for me to take a rest day. And I will.)
Another hard effort, which I could tell because my puddle of sweat became dangerously slippery well before the Brittney Spears song. Arm didn't hurt too much all day, not even during pushups and dips, so perhaps it's finally on the mend.
The Linné crowd was smaller tonight, both because there were only two others and because those two others were Rasa (we need to work on her posting) and Cat T :)
Another hard effort, which I could tell because my puddle of sweat became dangerously slippery well before the Brittney Spears song. Arm didn't hurt too much all day, not even during pushups and dips, so perhaps it's finally on the mend.
The Linné crowd was smaller tonight, both because there were only two others and because those two others were Rasa (we need to work on her posting) and Cat T :)
Saturday Feb 25, 2012 #
10 AM
orienteering 1:16:50 [5] 11.35 km (6:46 / km) +85m 6:32 / km
4 PM
Road run 1:04:21 [5] 12.38 km (5:12 / km) +62m 5:04 / km
Friday Feb 24, 2012 #
10 AM
Innebandy 40:00 [3]
Strength (SynggMagnus) 1:00:00 [3]
Thursday Feb 23, 2012 #
6 PM
orienteering 57:25 [4] 9.29 km (6:11 / km) +25m 6:06 / km
Intervals tonight were run as a series of mass start forked sprint courses. There were a lot of controls and no flags or streamers, and I don't have a great amount of flow in and out of controls in such situations. The map wasn't perfect either, with lots of construction and otherwise blocked routes. I was the slowest of the guys out there tonight, but I did finish the complete set of intervals. This kind of training is good for me, as good flow in urban sprints is one of my weaknesses.
Road run 6:57 [2] 1.01 km (6:55 / km)
Back from the intervals to the clubhouse. Then biked home quickly to clean and change for date night. Tonight we went to a Thai restaurant where we got to experience a "Thunder Storm" where the lights were turned off, the sound of rain and thunder were piped in, and lightning flashes lit up the walls synchronized with the audio tract. It was a fun restaurant and the food was spicy.
Wednesday Feb 22, 2012 #
5 PM
Road run 25:00 [2] 4.5 km (5:33 / km) +40m 5:19 / km
Wednesday night race was part of the UOF series and was held in Stenhagen. The roads were very iced up, so I decided to run over in spikes as the nicest way to get over there. Weather was misting and coldish, so not the best.
orienteering 1:27:41 [5] 12.73 km (6:53 / km) +53m 6:45 / km
Started out with a few controls that were on the Sprint Map, and then flipped over to the other side for forest orienteering, and then finally ended on the sprint map again. The course was fun, but I got dropped quickly when controls 3 and 4 weren't hung on the features in time, and I spent too long double checking things.
Running mostly alone, but occasionally seeing lights and bumping into people.
My UOF standings were not really helped by this outing :) but a fun course and good to see that my night navigation is improving even if there is plenty of work to do.
Running mostly alone, but occasionally seeing lights and bumping into people.
My UOF standings were not really helped by this outing :) but a fun course and good to see that my night navigation is improving even if there is plenty of work to do.
Road run 25:00 [2] 4.5 km (5:33 / km) +47m 5:17 / km
And then finally running back from the race. The weather was rainier, but I was feeling pretty good and enjoying the chance to stretch my legs out in a long cooldown.
I got home early enough to make some beer bread and blondies before Per came over for dinner and games. In other words, a successful evening.
I got home early enough to make some beer bread and blondies before Per came over for dinner and games. In other words, a successful evening.
Tuesday Feb 21, 2012 #
Note
Wander.Lost: Skiing! Sam went on a fantastic ski last Friday right from our apartment! Some day I will skip work and join her. (Ok, I won't because I'm American and I haven't caught on to this whole Swedish work lifestyle).
7 AM
Trail run 20:00 [2]
Bleary eyed, running over to Ulleråker for Backbanan intervals. Running the climbs hard and resting on the flats and downs.
8 AM
Trail run (Hills) 34:00 [5] 5.0 km (6:48 / km)
Spirit was willing but the flesh seemed weak this morning :) Ran backbanan with a speedy group of the guys, but I couldn't really keep up the pace of the lead pack. Johan was nice enough to wait for me on the rest sections, even though I couldn't really keep up with him on the climbs today either.
Felt pretty content to survive the workout and made it to work at a reasonable time in the morning. Training win :)
Felt pretty content to survive the workout and made it to work at a reasonable time in the morning. Training win :)
Monday Feb 20, 2012 #
5 PM
Road run (ice skating) 50:00 [2]
In keeping with my normal behavior, I was 10 minutes late for Hammelius's recovery jog, but luckily the group was nice enough to swing past the apartment and pick me up as I was tying my laces.
Then we picked our way hesitantly around town on crazy ice covered paths, following the whims of our fearless leader. Johan was clearly going to checkpoints that only he knew about on his map, Elisa was not as amused to go dogleg out and back to whatever the feature was that he was heading to next.
Running after the refreezing is not good, though biking to and from work was arguably worse. The best choice would probably be to stay indoors all day :)
Then we picked our way hesitantly around town on crazy ice covered paths, following the whims of our fearless leader. Johan was clearly going to checkpoints that only he knew about on his map, Elisa was not as amused to go dogleg out and back to whatever the feature was that he was heading to next.
Running after the refreezing is not good, though biking to and from work was arguably worse. The best choice would probably be to stay indoors all day :)
6 PM
Strength (Rock Gympa) 48:00 [3]
Crowded gym tonight, 35 joined for the Rockgympa. Loefaas spent much of the time taking video of us bouncing around/ sweating like crazy.
Felt awake and strong for the gympa, but quite tired after.
Felt awake and strong for the gympa, but quite tired after.
7 PM
Innebandy 20:00 [3]
A little bit of Innebandy before the strength and a little more afterward. My arm is still quite sore from Wednesday's fall, and I wasn't feeling as energetic as normal.