Training Log Archive: roar

Quite pissed off that I'm sick again. Not been the best of springs for that. Really though, looking back at it, I only have myself to blame. Last week I ran a night race, slept 6 hours, double trained and spent the day in an office with new people so getting sick after that is not wholly unexpected.
Need to make sure of the sleep and will look at going to the doctor to make sure there's not anything lingering.

Plan for this week is try to get healthy. Tiomila team announcement is next week and with my results it'd be a surprise to be on anything other than the 3rd team. I think that increases my chances of a night leg so will do the night-o on Friday to get a bit more of that in.
Monday: rest - stretching
Tuesday: rest - stretching + strength
Wednesday: easy 30-40 mins + review of health
Thursday:
Friday: Uppsala Möte night
Saturday:
Sunday:

Nice warm sunny evening. Went for a cycle with Gina and played some disc golf. Very pleasant (at least for me!). Collected some packages too which were the start of my post phone losing recovery.

Just jogging to start easy. Coughing badly today. Bit colder so in the thermal.

Swedish League Middle - H21E2 - Livelox
Jogged some of the middle as it was such a nice area. Hard to keep concentration when going so slowly and getting distracted by birds and stuff. Didn't do the whole thing and but from 12 to 19. Was nice to move around a bit.

H21E2 - Splits

Feeling grand, except when I started to breathe a bit harder I would cough a bit. Got a nice warm up in and seemed to be alright. Bit of warm up map was really nice to make sure I was on the 1:15 game.

Swedish League #2 Long - M21E - Livelox

Felt like I was ok at the start. From yesterday's training I thought the forest wasn't that fast so picked the around on no. 1. Straight was better really and Eskil Kinneberg caught me 4 mins at 1.
He got away quite quickly, though he was still useful going to 2. 3 was easy on top of the hill and Martin Regborn (6 mins) caught me on the way out.
He stayed in sight for a bit longer and I could use him for 4 & 5 in the technical part. Climbing out of 5 he was gone though. Then almost got to 6 before Albin (8 mins) came past.
After that I was already receeding into my own world. Looked at my watch and decided 8 was time for a gel. Had some life in me around 9,10 but the climbs to 11, 12 & 13 were brutal. Eventually got out to the road towards 14 and tried to reset a bit but managed to lose focus and have a little banana in towards the control.
Some fun oing down in the valley then. Was glad of my compass before heading for some long legs. Ate some salty fudge on the road to 19 which was helpful and tried to plan 23. Little loop was easy enough but I was getting slower and slower.
Route choice for 23 was grand but I was not going places quickly. The climbs were a bit death march like and then even when I got to the flat I wasn't doing much.
Pulled myself through the run-through and declined the gel as I wasn't sure my belly would take it. Suffered around the end slowly enough and managed to lose 3 minutes on 27 by not being willing to go up the hill.

Very disappointed really but probably shouldn't have done the whole thing. Didn't want to admit I was sick but I am.

Extremely slow shuffle around the field with Axel. Wrecked.

Spent the afternoon trying to achieve some semblance of being alive. It did come eventually after sleep and food.

M21E day 2 - Long - Splits

Event: Swedish League, med Klåverödsdubbeln
 

Not a great sleep waking up in the middle of the night with a sore throat and struggling to get back to sleep being stressed about being sick. Felt crappy at first but got better then over the course of the day. Did have a while where my voice was totally gone. Jogged very easily around the training we had planned to see what the forest was like. Not hard when going very slowly but some big steep climbs.

Tired last night and tried to get to bed earlyish but didn't really succeed with packing for this weekend. Woke up at 6 for the bathroom and had a sore throat. Changed all my alarms to skip the run this morning and sleep instead as it seemed pertinent. Got in some stretching and a little rolling to try and make sure there are no DOMS.

run to gym
7 mins warm up row
warm up stretchy things
numbers are kgs:
5x3 squats 70 (1 min)
5x3 deadlifts 60 (1 min)
5x3 cleans 40 (1 min)
5x3 box jumps (30s)
5x3 lat pull downs 50 (30s)
2 mins cool down row
run home but with significant detour to shop

Bit tired waking up after the late night but after a load of water felt decently better. Much better gym session too. Modified a bit to reduce DOMS and get more power effect.

Easy run of a Wednesday. Worked from a co-working space in town today so a bit of a change of scenery that way. Tired upon coming home though after the late night, early morning, gym morning, work day all adding up! Throat felt a little aggravated due to lots of tractors going around throwing up dust as they picked up all the gravel from the winter. Nice and sunny and warm so otherwise very pleasant.

Skipping strength today for maximum freshness pre Tiomila test.

Warm up along the kind of icy path to the start and back again. Overshot it the first time. Bit shorter than I intended due to being slow getting changed but felt quite ready to go before the start.

OK Linne Tiomila test - Results
Good start, though at the start kite getting the right orientation was tough. Picked the right route to one, using the path and gained 1 min on CJ, my 2 min man. Could see his light in front of me a bit then.
Lost the head on 2 already though. Was going grand but lost all confidence due to not being able to see in the dark about 50m before the control. Panicked hard and ran back, seeing Mats go past but didn't know if he'd got it yet or not. Started triple guessing myself. Turned out I was right all along.
Tried to reset heading to 3 but that didn't work that well. Though I was running on the path but the direction was all weird so I hopped off, but that meant my direction towards the control was all weird. Then I was going the same way as another light which I knew couldn't be correct... Eventually lucked out and hit the big crag, but though it was the other crags, which I found a short while later!
Still struggling to get my head around my direction and the map. Not getting the lines I was trying to take to work.
5 was good. Paid attention to the features I saw and lined up the control.
Recognised I wasn't orienteering the best so went safe for 6. Worked well I think. Felt good physically and worked on the path. GPS a little off on Livelox.
7 I could see a light to the right. Switched in the magnifying glass which was excellent. Nicely taken and CJ just behind me.
Stayed a bit left on 8 unintentionally but caught the features so it was grand.
Didn't really have a plan for 9 (or anything from here on) and followed CJ at the start. I liked the route, safe but fast enough. Path to the right was quicker though it seems. Took the lead taking the control.
Tried to make a break for it, upping the pace and nearly succeeded. A little bit of an extra bow though and wasn't far enough ahead to be unseeable. GPS weird from here on out.
Went straight on 11, having the confidence now to back myself and feeling like the path over the hill would be fine. All good until the circle when I lost confidence and was a bit unsure. Problem was really the lack of definite attackpoint.
Short to 12, leading CJ. Old control before it but compass line was fine.
13 I was pushing the pace again, trying to finish it off. Executed perfectly but it felt so wrong. Nothing seemed to match and I was running on a path not on the map. Never saw the control and then arrived at the hill. CJ reckoned we'd gone too far and that influenced me a bit. Hit the big ditch and ran along that in a nice big circle. CJ never saw the bend and I almost missed it but recognised what was happening. Pretty annoyed about this.
Had gapped CJ now so pushed on to the finish. David appeared close to the control but I wasn't catching him.

Quite annoyed at this race. Two quite big mistakes, both times I was going perfectly and just lost confidence and back out. At least 5 minutes lost. I guess not much night training can account for that. On the other hand, if I'm 5 mins faster it doesn't make a huge difference to my placing.

Cool down with CJ & more with David.