Training Log Archive: Rosstopher

There will be a club sprint training this week, but Sam and I will already be in the US by then, so Sam asked if we could pre-run the course. We're quite familiar with the Ekeby map by now, but it is a good, if flat, area to set a sprint. Will see about loading the GPS to be visible after Thursday.

We warmed up with a run to the start, then I gave Sam a 1 minute headstart, which I figured would be a fair handicap for a 14 minute winning time sprint in this area, without mistakes.

I was very satisfied with the routes and the execution of my sprint... maybe two small route choices and two minor hesitations. Sam had errors at the start, and I managed to catch up mostly by 4, and then pass her to 5. She didn't finish far behind me though. Took me 17.20 on this course. No flags, and not truly racing, but it just goes to show the level in this club. I am sure that if our top runners push on this sprint the winning time will be in the 13-15 range. Shortest runnable distance was advertised as 3.3k, I got just over 3.7 by my garmin. I predict Niklas will 13.30 :)

Spent the rest of the afternoon in Stockholm with Sam. We walked around just enjoying being somewhere different. We're not great at shopping, and our favorite things to buy things are food, but we were having dinner at 17.30, so mainly we explored in the sunshine, without any objective. Beautiful day, great dinner at Hermans, and then ice cream on our way back to the train.

To the clubhouse to print things, then out to the sprint.

This is the sprint

Back to the apartment.

Sam and went out into Nåsten at my urging. She wanted to go training, I really wanted to check if there were three training flags still out in the forest from a February training (I am trying to maintain some semblance of order in the boxes of training flags that our club uses). Sam didn't really want to thrash through the junky bits of Nåsten, but was pretty game about it. We took turns leading and did a few controls on the old course. All three flags were still there! So that feels very nice to my OCD side.

I had a lovely time, despite the thickness of the forest and the presence of mosquitoes.

Had wanted to go to the track today, but my afternoon plans changed and I ended up getting pushed back much later in the evening. I set a gel to run at the lab, and ducked out of the building to do a quick workout, inspired by Coach's log about just getting out there and doing the work.

I guess the track gets locked up in the evening, so instead I ran 5x 75 seconds hard effort and 45 seconds jogging rest along the river. Then back to the lab to take a picture of the gel, before heading home.

Work Innebandy. Only one session of innebandy today, as too many of the Oringen AB people were injured to get a quorum.

There was a new girl there this week, without much experience. It changed the way the rest of us played, as she was quite a bit worse than the rest of group at the moment. So passing to her was done (everyone is pretty good about including and passing to new people) but necessitated immediately going on defense to get the ball back. Somehow that makes me proud to play with a group of good people like that. And she was close to scoring a few times....

Going with Sam to do a threshold run. Starting with a loop around the Norby trails before really getting into it.

30 minutes of threshold run along the Kung Björns Loppet course. A bit of a stitch and not too much motivation left me feeling pretty blah as I started. Still. it's tough to stay in a bad mood while running, and I started to feel better and better as the workout progressed. The trail section heading back into the forest after coming past Haga is just so lovely.