Training Log Archive: ndobbsIn the 31 days ending Jul 31, 2009:
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| 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 | Fr | ||||||||||||||||||||||||||||||||
Friday Jul 31, 2009 #
Note
2/3 core strength.
Forgot to say I replaced my Petzl Ultra this week too. One less thing on the list.
Forgot to say I replaced my Petzl Ultra this week too. One less thing on the list.
Thursday Jul 30, 2009 #
orienteering race 35:00 [3] 3.5 km (10:00 / km)
OKH3d E3
Ålberga, same map as Stigtomtakaveln last April.
Managed to run Öppet 7 instead of 9, so got a surprise halfway around when I realised I was finished...
No harm, as I was feeling a little run down, although not tired, anyway, so it might have been a good idea to take it easy today anyhow. Time includes a 3min warm-up :)
Is that ten gg?
Ålberga, same map as Stigtomtakaveln last April.
Managed to run Öppet 7 instead of 9, so got a surprise halfway around when I realised I was finished...
No harm, as I was feeling a little run down, although not tired, anyway, so it might have been a good idea to take it easy today anyhow. Time includes a 3min warm-up :)
Is that ten gg?
Note
Currently reading Zen and the Art of Volvo 440 Maintenance. Don't know where it's going, but it's very good so far!
Wednesday Jul 29, 2009 #
orienteering 40:00 [1] 4.0 km (10:00 / km)
The hostel in Stavsjo is on a map, so I had to go out for a saunter. I was out a good bit longer than 40 minutes, but it's a good year for blueberries :)
27/28
27/28
orienteering race 59:25 [4]
ahr:161 max:204
OKH3d E2
Yummy
Well, after a rather late lunch, I couldn't start too fast, so took the path route to 1, probably didn't lose much by it.
2 - 5s
4 - 5s
5- 20s
6,7,8,9 were interestin, played route choice with two other guys, got them all right, or maybe I just ran faster. Spiked 'em!
10 I lost a good minute, misread one hill in the complicated area and that meant I understood very little.
12 - 25s
Second hald I was motoring. Fun orienteering. Winner (Anders Svensk) was doing 52 when I left. Rencontré des Morlons avant la course!
Yummy
Well, after a rather late lunch, I couldn't start too fast, so took the path route to 1, probably didn't lose much by it.
2 - 5s
4 - 5s
5- 20s
6,7,8,9 were interestin, played route choice with two other guys, got them all right, or maybe I just ran faster. Spiked 'em!
10 I lost a good minute, misread one hill in the complicated area and that meant I understood very little.
12 - 25s
Second hald I was motoring. Fun orienteering. Winner (Anders Svensk) was doing 52 when I left. Rencontré des Morlons avant la course!
Note
Garmin TC for Mac is even more bollocks now. Instead of transferring data from Forerunner, it crashes. Piece of sugar.
Note
At control 5, I was 5:28 down
At the finish, I was 6:37 down, despite making a 1minute mistake. Maybe I should have eaten lunch earlier.
At the finish, I was 6:37 down, despite making a 1minute mistake. Maybe I should have eaten lunch earlier.
Tuesday Jul 28, 2009 #
forest run warm up/down 8:00 [2]
orienteering race 43:52 [4] 5.48 km (8:00 / km)
ahr:162 max:184
OK Hallens 3-dagars E1
The Dobbs are back. Or at least, 27/28 of them are. Oh yes, got new Icebugs today :)
Ran ok for most of it.
Mistakes:
2 - 20s
4 - 10s (plus route?)
5 - bad route
9 - 2:30? stopped short, despite having made this long leg very easy. There were some features there that didn't seem to be on the map... either that or I was 100m too far to the east. Hmmm. Caught by a Denseln boy who ran 40:12 or so.
10 - 10s
11 - 20s, direction leaving 10
12 - hesitation.
13 - 10s too low going in to the control.
punched 10,11,12,13,15,16 ahead of Denseln boy.
Winner was running 35 when I left. Beautiful forest!
The Dobbs are back. Or at least, 27/28 of them are. Oh yes, got new Icebugs today :)
Ran ok for most of it.
Mistakes:
2 - 20s
4 - 10s (plus route?)
5 - bad route
9 - 2:30? stopped short, despite having made this long leg very easy. There were some features there that didn't seem to be on the map... either that or I was 100m too far to the east. Hmmm. Caught by a Denseln boy who ran 40:12 or so.
10 - 10s
11 - 20s, direction leaving 10
12 - hesitation.
13 - 10s too low going in to the control.
punched 10,11,12,13,15,16 ahead of Denseln boy.
Winner was running 35 when I left. Beautiful forest!
Note
looking at splits now...
2 should be 25-30s, I lost five seconds fighting through a marsh I shouldn't have run through.
5 - probably only lost 20-30 seconds due to route - fastest was 6:11, I ran 7:43
9 - only lost 1:40 maybe - fastest 4:12, I ran 6:35... although I had a really good route and speed most fo the way.
10 - fastest 1:31, I ran 1:42... so maybe I didn't lose 10 seconds, let's call it 5 :)
11 3:32 vs 4:17...
12 1:12 vs 1:24
13 0:48 vs 0:59 I guess I'm getting picky :)
15 3:16 vs 3:29 :)
16: 1:47 vs 2:22 ... I was going to say I didn't run hard enough up the hill, but now I remember getting stuck for 5-10s with my o-byxor tangled up on a branch. Still probably didn't push hard enough up the hill, although 14 vs 17 on the run-in suggests I didn't have a lot left.
2 should be 25-30s, I lost five seconds fighting through a marsh I shouldn't have run through.
5 - probably only lost 20-30 seconds due to route - fastest was 6:11, I ran 7:43
9 - only lost 1:40 maybe - fastest 4:12, I ran 6:35... although I had a really good route and speed most fo the way.
10 - fastest 1:31, I ran 1:42... so maybe I didn't lose 10 seconds, let's call it 5 :)
11 3:32 vs 4:17...
12 1:12 vs 1:24
13 0:48 vs 0:59 I guess I'm getting picky :)
15 3:16 vs 3:29 :)
16: 1:47 vs 2:22 ... I was going to say I didn't run hard enough up the hill, but now I remember getting stuck for 5-10s with my o-byxor tangled up on a branch. Still probably didn't push hard enough up the hill, although 14 vs 17 on the run-in suggests I didn't have a lot left.
Monday Jul 27, 2009 #
bike 40 [3]
kth-hallen, level 8-9
reading yesterday's map and a bit of a woc map.
also did stretching and wobble-board
reading yesterday's map and a bit of a woc map.
also did stretching and wobble-board
Sunday Jul 26, 2009 #
orienteering 2:05:00 [2]
Control-picking from Paradiset.
60 controls in lovely white and only occasionally marshy forest. Lost 5 minutes maybe on the 27th control... the mapping was sketchy here... actually in quite a few places. If you slow down, things aren't quite right. Sweden should import some Czechs. It's still a glorious area.
60 controls in lovely white and only occasionally marshy forest. Lost 5 minutes maybe on the 27th control... the mapping was sketchy here... actually in quite a few places. If you slow down, things aren't quite right. Sweden should import some Czechs. It's still a glorious area.
Saturday Jul 25, 2009 #
running warm up/down 22:20 [2]
before and after evening sprint
orienteering 50:00 [3] 5.3 km (9:26 / km)
ahr:141
training on Kärsön with gg. Didn't sleep enough the night before, so couldn't concentrate and cut it short. Felt crap.
orienteering 26:40 [4] 4.4 km (6:04 / km)
ahr:167 max:184
Sprint course on Näset.
Nice area! After lunch and a shower, weighed 76.1kg. Watched people on bikes ride up Mont Ventoux. Lay down for a while and felt a bit better, so didn't object when gg dragged me out for the second training session :)
Wasn't as clean as I would like. Also not good enough flow, didn't always know which way to leave the control. Giac ran 21-odd. Fun training. Judging by HR, not running anywhere close to full speed. I don't seem to in training. Must work on this. Mostly good route choices.
Nice area! After lunch and a shower, weighed 76.1kg. Watched people on bikes ride up Mont Ventoux. Lay down for a while and felt a bit better, so didn't object when gg dragged me out for the second training session :)
Wasn't as clean as I would like. Also not good enough flow, didn't always know which way to leave the control. Giac ran 21-odd. Fun training. Judging by HR, not running anywhere close to full speed. I don't seem to in training. Must work on this. Mostly good route choices.
Note
after shower after sprint training I weighed 75.0
Friday Jul 24, 2009 #
running 53:05 [3] 8.3 km (6:24 / km)
counter-clockwise over bridge and back by arsta. did some exercises and stuff to loosen up. Halfway around I found a new playground so I stopped to play.
Reading Szuadó Herma-hegy from Hungaria Kupa 2007, day 2. Karst terrain down Pecs direction, quite a few mid-sized depressions. Impressed with how well I ran :)
Reading Szuadó Herma-hegy from Hungaria Kupa 2007, day 2. Karst terrain down Pecs direction, quite a few mid-sized depressions. Impressed with how well I ran :)
Thursday Jul 23, 2009 #
running hills 15:18 [4] 1.3 km (11:46 / km) +410m 4:34 / km
ahr:170 max:189
Five colms up Hammarbybacken.
Fallhöjden är 82 meter, according to wikipedia. Before it was extended in the eighties, it would only have been 50m. Thank fsm for skiers.
Could probably have gone a little harder as my heart didn't explode, but still felt it.
Walked every second downhill slowly, working the quads, tough work, 4-4.5 minutes. Running down took 2mins, not exactly recovery :)
Min/Av/Max each uphill:
105, 144, 178;
123, 170, 183;
154, 180, 188;
130, 173, 185;
120, 166, 188.
took a break before the last uphill. On the downhill runs, I took a wider route and had a deer for company. Cute.
Fallhöjden är 82 meter, according to wikipedia. Before it was extended in the eighties, it would only have been 50m. Thank fsm for skiers.
Could probably have gone a little harder as my heart didn't explode, but still felt it.
Walked every second downhill slowly, working the quads, tough work, 4-4.5 minutes. Running down took 2mins, not exactly recovery :)
Min/Av/Max each uphill:
105, 144, 178;
123, 170, 183;
154, 180, 188;
130, 173, 185;
120, 166, 188.
took a break before the last uphill. On the downhill runs, I took a wider route and had a deer for company. Cute.
running 51:50 [3] 7.5 km (6:55 / km)
out to hammarby (2.6km, 13 mins) downhills and the run back home.
Didn't eat properly yesterday, so made up for it today. Garlic-roasted veal and carrots waiting for me after the run, with fresh potatoes and gravy. Yummy.
Didn't eat properly yesterday, so made up for it today. Garlic-roasted veal and carrots waiting for me after the run, with fresh potatoes and gravy. Yummy.
Wednesday Jul 22, 2009 #
trail run tempo 15:00 [4]
running 28:30 [2]
an evening spin out arsta way. did some strength on the way out, then tempo back
Tuesday Jul 21, 2009 #
running 56:10 [3] 10.0 km (5:37 / km)
Tourist run with Magnus to Kockeholmen. Pretty place. Lunch involved oven-baked apple pancakes with strawberry jam.
Currently on a replacement bus to Sthlm after a train derailed.
Currently on a replacement bus to Sthlm after a train derailed.
Monday Jul 20, 2009 #
Note
windsurfing, failing to windsurf, swimming, climbing, pulling, falling, drifting, walking, carrying, good strength training; sugar- and coconut-coated chokladbullar, tired
Sunday Jul 19, 2009 #
Note
swimming, windsurfing, pavlova, jellyfish, backgammon
Saturday Jul 18, 2009 #
running 45:00 [3]
ahr:155
Around ROssö with Magnus early in the morning. Slept on water. Well, early as in, shortly after waking up. I had been dreaming about finding a parking ticket. Happy not to have to deal with that ;)
strength 10 [3]
After post-prandial Kub, the RMSR wrestling competition ensued. There was only one weight class and I was missing 10 kilos but managed to hold my own.
Friday Jul 17, 2009 #
Note
heading west to rest
Thursday Jul 16, 2009 #
trail run intervals 20:00 [4] 5.33 km (3:45 / km)
ahr:166 max:183
5*4, 2mins rest, Årsta
km, AHR, MaxHR
1.10, 158, 171;
1.11, 167, 178;
1.07, 169, 183;
1.02, 169, 180;
1.03, 171, 180.
Runners felt really heavy.
km, AHR, MaxHR
1.10, 158, 171;
1.11, 167, 178;
1.07, 169, 183;
1.02, 169, 180;
1.03, 171, 180.
Runners felt really heavy.
running warm up/down 33:00 [3] 4.4 km (7:30 / km)
before, during, after
lovely day, well tired.
lovely day, well tired.
Wednesday Jul 15, 2009 #
orienteering 47:00 [4] 5.8 km (8:06 / km)
ahr:165 max:185
Lill Jans skogen technical training.
Course set by Fred L. Twas fun. Made a couple of mistakes, biggest was navigating 15->16 when I should have been doing 14->15. Doh.
Went over left ankle towards the end. Nothing serious, but could do with not repeating that for a couple of weeks.
Course set by Fred L. Twas fun. Made a couple of mistakes, biggest was navigating 15->16 when I should have been doing 14->15. Doh.
Went over left ankle towards the end. Nothing serious, but could do with not repeating that for a couple of weeks.
running warm up/down 19:00 [3]
to and from the office
Note
a couple more days of this and I'll deserve a break :)
Tuesday Jul 14, 2009 #
orienteering race 1:03:43 [3] 7.3 km (8:44 / km)
ahr:164 max:180
Sommarserien,
running on the back side of paradise... it was lovely.
made a couple of small mistakes, some hesitations, flow still not good. But it was lovely :)
Course was hand-drawn so I had to read the control descriptions, good practice! Thanks to Irina (?) for my 2nd control being in the right place.
Olle B ran 49. At least he has a JWOC medal now so it is less embarrassing :)
running on the back side of paradise... it was lovely.
made a couple of small mistakes, some hesitations, flow still not good. But it was lovely :)
Course was hand-drawn so I had to read the control descriptions, good practice! Thanks to Irina (?) for my 2nd control being in the right place.
Olle B ran 49. At least he has a JWOC medal now so it is less embarrassing :)
Monday Jul 13, 2009 #
running 1:27:15 [2]
tourist run around söder. lovely sunny day :)
C • Eh?! 4
Sunday Jul 12, 2009 #
orienteering 1:05:00 [3] 7.5 km (8:40 / km)
ahr:159 max:175
Eskilstunaveckan 3
More stable, fewer mistakes, but less flow and speed due to tiredness.
Starting to enjoy things again :)
14 minutes down on Jimmy B
More stable, fewer mistakes, but less flow and speed due to tiredness.
Starting to enjoy things again :)
14 minutes down on Jimmy B
Saturday Jul 11, 2009 #
running warm up/down 8:00 [3]
orienteering race 1:07:30 [3] 7.2 km (9:23 / km)
ahr:161 max:184
Eskilstunaveckan 2
One 8-minute nap... before that point I was actually ahead of Jimmy B
HR averaged around 170 for the first 37mins. Not so good for the second half.
One 8-minute nap... before that point I was actually ahead of Jimmy B
HR averaged around 170 for the first 37mins. Not so good for the second half.
Friday Jul 10, 2009 #
running warm up/down 5:00 [3]
orienteering race 37:10 [3] 4.15 km (8:57 / km)
ahr:158 max:180
Eskilstunaveckan
Somnambul-O, only running the Öppet 9 course. Pushed for 23 minutes. Fun.
Did some heel-drops or whatever yesterday evening, seem to have done the trick.
Somnambul-O, only running the Öppet 9 course. Pushed for 23 minutes. Fun.
Did some heel-drops or whatever yesterday evening, seem to have done the trick.
Thursday Jul 9, 2009 #
running 44:41 [2]
yellow and green from the office
felt the achilles for half of it
felt the achilles for half of it
Wednesday Jul 8, 2009 #
bike 40 [4]
max:191
KTH Hallen
Includes 2*3mins level 9; 2*3mins level 10. streaming sweat I was
Includes 2*3mins level 9; 2*3mins level 10. streaming sweat I was
Tuesday Jul 7, 2009 #
orienteering 1:19:00 [2] 7.0 km (11:17 / km)
ahr:134
Sleep-orienteering at Sommarserien event at Flottsbro.
It was the least Sthlm-like map I've run on near Sthlm. One patch of it reminded me of one of the maps near Nemours, maybe Vallée des Châtaigners, steep spur-re-entrant stuff and not rocky!
After the thunderstorms the sky was beautiful and the forest was beautiful, almost fairytale-like with the clumps of white moss. I smiled whenever I woke up.
It was the least Sthlm-like map I've run on near Sthlm. One patch of it reminded me of one of the maps near Nemours, maybe Vallée des Châtaigners, steep spur-re-entrant stuff and not rocky!
After the thunderstorms the sky was beautiful and the forest was beautiful, almost fairytale-like with the clumps of white moss. I smiled whenever I woke up.
Monday Jul 6, 2009 #
Note
another rest day :)
Sunday Jul 5, 2009 #
running warm up/down 55:00 [2]
running hills 16:00 [5]
ahr:174 max:188
Headed out to the local ski-slope (Hammarbybacke) to do a few hill reps.
2 blocks of 4*2mins. "Rest" was 1 minute, heading back down reasonably fast so that I would have some hill left to run up :)
Between blocks some thai-boxers came so I joined their session, kind of. They went to the top (3mins+/-) and walked down working the quads... I went up 2 mins, then jogged v slowly to the top, walked down... incidentally, one of the boxers destroyed me running up the hill... next rep they were dead, so I returned to the 2 up, 1 down... jogged home trough H sjöstad, it was hard work.
AHR/MHR:
160, 176;
170, 180;
177, 187;
178, 186.
172, 180;
170, 181;
181, 188;
178, 187.
Last one I was starting to have trouble pushing, Could feel my left achilles for half of it. It's been a bit tender the last while. Currently icing it, but don't think it's anything serious.
First time not orienteering for three consecutive days for a good while. Coincidentally (?) first time doing intervals in a good while.
2 blocks of 4*2mins. "Rest" was 1 minute, heading back down reasonably fast so that I would have some hill left to run up :)
Between blocks some thai-boxers came so I joined their session, kind of. They went to the top (3mins+/-) and walked down working the quads... I went up 2 mins, then jogged v slowly to the top, walked down... incidentally, one of the boxers destroyed me running up the hill... next rep they were dead, so I returned to the 2 up, 1 down... jogged home trough H sjöstad, it was hard work.
AHR/MHR:
160, 176;
170, 180;
177, 187;
178, 186.
172, 180;
170, 181;
181, 188;
178, 187.
Last one I was starting to have trouble pushing, Could feel my left achilles for half of it. It's been a bit tender the last while. Currently icing it, but don't think it's anything serious.
First time not orienteering for three consecutive days for a good while. Coincidentally (?) first time doing intervals in a good while.
Note
I think the tender achilles is from sundsvall when I jumped off a crag and the ball of my foot got pushed up hard.
Thursday Jul 2, 2009 #
orienteering 1:25:00 [3] 8.5 km (10:00 / km)
ahr:145 max:174
Day 3 of Trekvällars
Decided to take it easy today, leave the compass at home and just jog around picking off features... no pressure
ran up the hills.
Decided to take it easy today, leave the compass at home and just jog around picking off features... no pressure
ran up the hills.
orienteering 20:00 [3]
15 to start, 5 back from finish, slow with low hr (125 ahr on way there)
Wednesday Jul 1, 2009 #
orienteering 1:00:00 [3] 7.0 km (8:34 / km)
Trekvällars 2
Only a wee middle distance, but halfway around I decided I was running badly enough that it was worth returning to the first control and starting again. 24 then 36.
Only a wee middle distance, but halfway around I decided I was running badly enough that it was worth returning to the first control and starting again. 24 then 36.