Training Log Archive: ColmMIn the 7 days ending Dec 18, 2011:
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Sunday Dec 18, 2011 #
Note
Just missed the planned 11hrs, had meant to do some strength at home this evening, but I forgot, not great, but still a good week complete.
9 AM
Running warm up/down 5:03 [1] 0.72 km (7:00 / km)
shoes: Inov8 X-Talons
Orienteering 1:17:00 [3] 10.56 km (7:17 / km)
shoes: Inov8 X-Talons
One man relay to finish off the weekend with the elite group. Really good fun, thick snowfall last night, so we had about 20cm snow in the forest which was very enjoyable. My first loop went badly and I had some bad mistakes, but was surprised to still come out of it and see Nicke, Anton and Conör just ahead. The 2nd loop went well to begin with, very well, but I had some more mistakes at the end of it and lost time,starting the 3rd loop probably a bit behind everyone. Again, on the last loop, it seemed to improve again, and I didn't have any major mistakes, a couple of small things, but I wasn't running fast and couldn't catch anyone, not a very good day orienteering wise, but very enjoyable nonetheless. Was supposed to be a race but I felt like I was only running intensity 2-ish, so I've gone for 3.
Sorry about promised maps, those maps are now in Sweden and I won't be uploading them while I'm back in Ireland now.
Sorry about promised maps, those maps are now in Sweden and I won't be uploading them while I'm back in Ireland now.
Saturday Dec 17, 2011 #
10 AM
Running warm up/down 9:40 [2] 2.09 km (4:38 / km)
shoes: Inov8 X-Talons
Orienteering 37:25 [4] 6.82 km (5:29 / km)
shoes: Inov8 X-Talons
Skinkloppet. It was enjoyable. At the start I lost a bit on the wrong routechoice and was hence stuck at the back of the queue to punch the one SI box. The next few went fine, but I basically just had to follow for them, and didn't navigate a whole pile for this section, but I couldn't pull back to the front group at all. I was trying to run hard and at 5 I found myself alone, I had to navigate the next few, which was nice, especially as I was able to keep up the high pace, the controls being quite easy. At 9 I found I had caught up with some people again, and had Johan Aronsson and Johan V just in front of me. I passed Johan A on the way to 10 and caught a glimpse of Conör on his way to 11. Almost made a mistake to 11, but recovered, and hit it with Johan V, I passed him and ran away, hoping to catch Conör, but I didn't see him at all even though I felt I was going fast, maybe the gap was bigger than I imagined, who knows. Ran fast on the long run-in and as I came out of the forest and could see the clubhouse, Conör was there in front of me, what a bummer. Fun and fast, nicer than a cross country race, but still just followed early on.
Running warm up/down 33:07 [1] 4.44 km (7:28 / km)
shoes: Inov8 X-Talons
Long cool down with Jullan, Lilian, Ivan and Yngström. Yngström decided he didn't like the trails, so we ran just through forest, but he had to be stopped from going on another loop and instead we turned back.
12 PM
Running 11:23 [1] 2.01 km (5:40 / km)
shoes: Inov8 X-Talons
Slow jog home after some lunch and sauna and stuff. But before the elitegroup's 2012 meeting!
4 PM
Strength and Conditioning 20:00 [2]
Anders was showing us how to train well with weights.
Friday Dec 16, 2011 #
4 PM
Running warm up/down 8:47 [2] 2.01 km (4:22 / km)
shoes: Inov8 X-Talons
Orienteering 1:07:30 [2] 8.77 km (7:42 / km)
shoes: Inov8 X-Talons
Night-O with Ivan, Emil, Matthe and Conör. At first I felt I wasn't really navigating enough, on the legs over 200m or so I lost contact and just followed essentially. After number 7 though I decided I should navigate more even if it meant falling behind. Thankfully, it didn't for the most part. And on leg 10 I found myself actually passing everyone, just because I took the around routechoice really though. I navigated fine for the rest, and got all the controls pretty cleanly, just a small miss on 13, sometimes coming into them a little after the others though.
Will put up a map tomorrow.
Will put up a map tomorrow.
Thursday Dec 15, 2011 #
3 PM
Running 1:32:04 [2] 12.56 km (7:20 / km) +780m 5:36 / km
shoes: Inov8 X-Talons
Session of Death... again. Same map as last time, it was a different route, but essentially the same stuff, so a new quickroute would be pointless.
A tough run, I thought it would be longer, but this probably suited better. Early on my foot felt a bit strange, but it was OK, I think it was just confused by the climb. I was dying on the first hill and could really feel my heart pumping, I thought this was going to be a long run, but I manned up and fought on, and made it up without walking, in fact, I made it up all 7 climbs today without walking, in comparison to 4 out of 8 last time. Felt so sweet, the satisfaction. And we ran more of the tougher ones today too, I still fell way behind on most of the climbs, I am way slower, I'm not sure how they are all so strong, but they are. But I made all the climbs and kept up. A very rewarding session, and in just 2 weeks the improvement is definitely there.
A tough run, I thought it would be longer, but this probably suited better. Early on my foot felt a bit strange, but it was OK, I think it was just confused by the climb. I was dying on the first hill and could really feel my heart pumping, I thought this was going to be a long run, but I manned up and fought on, and made it up without walking, in fact, I made it up all 7 climbs today without walking, in comparison to 4 out of 8 last time. Felt so sweet, the satisfaction. And we ran more of the tougher ones today too, I still fell way behind on most of the climbs, I am way slower, I'm not sure how they are all so strong, but they are. But I made all the climbs and kept up. A very rewarding session, and in just 2 weeks the improvement is definitely there.
Wednesday Dec 14, 2011 #
8 AM
Orienteering 1:08:00 [2] 9.19 km (7:24 / km)
shoes: Inov8 X-Talons
Fun training. "Typical Swedish Middle Distance terrain", so we trained for that and did a shadowing exercise. Swapped navigator each leg with about 7 runners, and Tomas talked through what you should be using to navigate for each leg and when you should be careful. A very useful training. I lead number 7 and 15. I also had taken the wrong map, the middle, so I didn't have numbers 3-7 on my map (borrowed Conor's map for number 7). I just tried to follow the map and where we were after I realised this. But from 7 onwards it went well, I felt good and the navigation felt good too, but shadowing others makes it easier too. Forgot to start my watch after we paused at 7.
Quickie!
Quickie!
2 PM
Note
I decided not to run the Natt Cup tonight as well, a Night-O race, as I have another long run tomorrow on Kvarnstorp (might be remembered as the "session of death"), and I thought if I ran tonight as well I could be too tired for it. Conör went though. I will probably do some strength and some badly needed stretching instead.
8 PM
Strength and Conditioning 15:00 [2]
Tuesday Dec 13, 2011 #
6 PM
Running warm up/down 12:13 [1] 2.4 km (5:05 / km)
shoes: Inov8 X-Talons
With people.
Running 30:05 [5] 8.57 km (3:31 / km)
shoes: Inov8 X-Talons
6x5mins. Tough. Very.
Got about the same distance for each one, 1.41-1.46km mainly at 1.43km, even though I felt I was running better at the start than the finish. I ran a little off the front group for the most part. I'm working to try and catch Johan, but he is still that little bit too strong and fast for me now. Interestingly, I wasn't running that much faster than last week, better conditions too. But that's life, 5min intervals are tough. Calfs are tight as hell now! Cool down and stretch helped the though.
Got about the same distance for each one, 1.41-1.46km mainly at 1.43km, even though I felt I was running better at the start than the finish. I ran a little off the front group for the most part. I'm working to try and catch Johan, but he is still that little bit too strong and fast for me now. Interestingly, I wasn't running that much faster than last week, better conditions too. But that's life, 5min intervals are tough. Calfs are tight as hell now! Cool down and stretch helped the though.
Running warm up/down 14:08 [1] 2.31 km (6:07 / km)
shoes: Inov8 X-Talons
Jog with group, needed it, even though I didn't overly want it. First was as a group, then ended up with Johan then ended up with Conör too as we were splitting off to shorten the loop.
Monday Dec 12, 2011 #
6 PM
Running 41:13 [2] 7.88 km (5:14 / km)
shoes: Asics Running shoes
Jog with Conör, and then with Johan too.
7 PM
Strength and Conditioning 1:30:00 [3]
shoes: Asics Running shoes
Usual.
Running 13:59 [1] 2.52 km (5:33 / km)
shoes: Asics Running shoes
Jog back with Johan and Conör.