Training Log Archive: Cat TIn the 31 days ending Aug 31, 2012:
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Friday Aug 31, 2012 #
8 AM
Running - easy 31:00 [1]
shoes: Mizuno Wave Rider April 12
Early morning touristing. V casual speed. massive breakfast after to avoid having to buy so much food :-)
2 PM
Orienteering - medium 45:00 [3]
middle training, including warm up and down. not v good terrain if you want to feel fast! tough. hard to be aggressive enough when you've not got any adrenaline.
patchy with the orienteering, a cooler head than yesterday but adjusting all the time as i was getting used to the terrain. it will be a tough race in every way on sunday! :-)
patchy with the orienteering, a cooler head than yesterday but adjusting all the time as i was getting used to the terrain. it will be a tough race in every way on sunday! :-)
Thursday Aug 30, 2012 #
Note
travelling to Oslo
5 PM
Orienteering - medium 30:00 [3]
shoes: Mizuno Wave Rider April 12
Sprint training at Kringsjå. plus warm up, -down and strides. just not clicking today, not thinking ahead enough, no focus! same with my rusty driving skills. luckily survived to the evening and good to have a nice chilled day tomorrow. so much new stuff with work, new home, travel etc. needing to calm down a bit and find my racing head.
Wednesday Aug 29, 2012 #
3 PM
Running - easy 1:00:00 [1]
shoes: Mizuno Wave Rider April 12
Easy recovery run from home. stuck to the tracks today but forest looked lovely (new route again), looking forwards to some terrain training this winter. Legs tired, as expected.
Has been a good week and a half getting used to new job. it doesn't really feel like work, more like i've just got a little brother (Gustaf, 3, enjoys tractors, pillowfights and has just taken up running) and sister (Ebba, 1, enjoys waving hello, giving high-5's and eating cheese sandwiches). But now time to go Nordic Touring and enjoy the last individual races of the season :-)
Has been a good week and a half getting used to new job. it doesn't really feel like work, more like i've just got a little brother (Gustaf, 3, enjoys tractors, pillowfights and has just taken up running) and sister (Ebba, 1, enjoys waving hello, giving high-5's and eating cheese sandwiches). But now time to go Nordic Touring and enjoy the last individual races of the season :-)
Tuesday Aug 28, 2012 #
6 PM
Running - hard intervals 18:00 [4]
shoes: Inov8 X-Talon 190
carrying on building up interval time at Linné training. 3 (3-2-1min) with 1min between reps and 2 between sets. running quite well on 3min reps, others feeling tougher (?!) but feeling v wonky, although hip okay. calves tight at the end so good to keep it a short session, especially ahead of NORT.
i think i was taking this at more than threshold intensity, either need to learn to calm down in group sessions (unlikely!) or run intervals by myself for the winter...
i think i was taking this at more than threshold intensity, either need to learn to calm down in group sessions (unlikely!) or run intervals by myself for the winter...
Running - easy warm up/down 30:00 [1]
shoes: Inov8 X-Talon 190
Monday Aug 27, 2012 #
6 AM
Running - easy 44:00 [2]
shoes: Mizuno Wave Rider April 12
a bit longer and sometimes a bit faster thn aiming for today, got a bit lost in the forest!
8 PM
Running - hard 39:00 [3]
shoes: Inov8 X-Talon 190
evening run. started with 30/30s again but a bit soon after dinner, which nearly reappeared after about 15. so ran in some tough rocky forest for a bit then found a deer path and ran harder for most of the way home. not a "hard" session but not an easy run either, just fun :-)
Sunday Aug 26, 2012 #
12 PM
Orienteering - easy long 1:45:00 [1]
shoes: Inov-8 OROC 230
Lunsen training, back in at the deep end with the Scandi forests. found with the first two controls that i was losing time cos my direction was poor, so for the rest of the training i engaged granny gear and focused on compass work. varied success rate, still wobbly for a while but better at the end.
calves feeling better, hip still complaining, need back crunching back into shape i think...
calves feeling better, hip still complaining, need back crunching back into shape i think...
8 PM
S&C 30:00 [1]
core and leg stuff. also lots of hip and back stretching and loosening after. i think its from poor picking-children-up technique. otherwise job going well. getting restless from not training hard but good not to do too much this week so i arrive in Oslo fit and full of energy.
Saturday Aug 25, 2012 #
7 AM
Running - easy 55:00 [2]
shoes: Mizuno Wave Rider April 12
a new route, concentrating on trying to keep a good strong technique. some faster bits in the middle but not really proper intervals.
2 PM
Running - easy 1:01:00 [2]
shoes: Inov8 X-Talon 190
so much for a tough day! hip and calves still too tight for a hard running training :-( went to run in the forest instead, keeping path running to a minimum. some fierce marshes after all the rain. need to start wearing tougher shoes in this forest before beloved X talons get mangled.
Friday Aug 24, 2012 #
6 AM
Running - easy 42:00 [1]
shoes: Mizuno Wave Rider April 12
easy Friday morning run
7 PM
Note
actually decided to take the rest of today off :-O anything tough saved for tomorrow and i dont think another easy run would really do anything extra that's useful for my NORT preparation? legs tired from all the asphalt but we took a ride round the deer estate on a quad (as you do) so i could see all the terrain and path routes i can run on :-) free core workout too as i was in awkward position on the back where i needed to balance.
need some stretching this evening, my left hip is sore, feeling just like the problem i had in the right side last summer. will try avoid getting so "jammed up" that i cant run. looking forwards to a nice tough day tomorrow if all goes well :-)
need some stretching this evening, my left hip is sore, feeling just like the problem i had in the right side last summer. will try avoid getting so "jammed up" that i cant run. looking forwards to a nice tough day tomorrow if all goes well :-)
Thursday Aug 23, 2012 #
7 AM
Running - easy 40:00 [3]
shoes: Mizuno Wave Rider April 12
with something like 30x30/30sec
6 PM
Orienteering - hard 15:00 [4]
shoes: Inov8 X-Talon 190
Sprint training in Ekeby. Good, looking ahead lots, only one mistake where i got cheered on by Annika and Thierry who were jogging along the road, which helped with the running but put me off enough to miss my turning.
Running well but calves tight. easy Friday tomorrow :-)
Running well but calves tight. easy Friday tomorrow :-)
Running - easy warm up/down 30:00 [2]
shoes: Inov8 X-Talon 190
Wednesday Aug 22, 2012 #
9 AM
Running - easy long 1:32:00 [1]
shoes: Mizuno Wave Rider April 12
another exploratory run. easy pace. all good apart from meeting uncrossable river and then having to tun at least 1km through someone's wheat field.
6 PM
S&C 30:00 [1]
Tuesday Aug 21, 2012 #
6 AM
Running - easy 35:00 [2]
shoes: Mizuno Wave Rider April 12
morning run into the village again
5 PM
Running - easy 52:00 [3]
shoes: Inov8 X-Talon 190
Had to change plans for Sprint training in Ekeby when the car i was going to drive there got written off (it wasn't me! and happily no injuries :-) ) and the other one was being used this evening. my calves were a bit tight anyway from all the road running so used the time to explore the forest terrain next to Kiplingeberg (nearest orienteering map about 3km away) V nice, they have a map of there i will use to make a terrain loop i can do intervals/time trials on.
Monday Aug 20, 2012 #
6 AM
Running - easy 38:00 [2]
shoes: Mizuno Wave Rider April 12
Morning jog to Bälinge and back. Not quite as long as expected. Feeling really good, surprisingly, nice to be back on some flat land! but quads and hip flexors all tightened after the hills and terrain, not quite getting a full stride. remembered on way back to do some drills, strides and agility runs.
2 PM
Running - easy 1:10:00 [2]
shoes: Mizuno Wave Rider April 12
Steady run on roads and forest tracks
9 PM
S&C 30:00 [1]
Sunday Aug 19, 2012 #
Note
on the way to begin new job in Uppsala. has been a brilliant training camp, the best i remember in a long time. i wish i could have given it more! a bit crap being sick earlier in the week but the mountains were amazing and made up for feeling so off. now i will do some recovering and faster trainings before NORT, as well as taking some time to get used to my new job and home. lots of thinking about planning to do, but i will hold off that till after NORT.
9 AM
Orienteering - medium (Sprint training) 20:00 [3]
shoes: Mizuno Wave Rider April 12
Feeling pretty shocking this morning, straight after breakfast and feeling all the hills in my legs from yesterday. couldn't really push to anything fast and head falling apart a bit at the end. pleased with how i was using the easier bits to look ahead earlier on in the course though, remembering not to switch off completely.
Running - easy warm up/down 10:00 [2]
shoes: Mizuno Wave Rider April 12
Saturday Aug 18, 2012 #
7 AM
Running - easy hills 1:05:00 [3]
shoes: Mizuno Wave Rider April 12
up to Lichtsee. thought i was dressed quite minimally in shorts and sports bra but found an old man bathing in the lake :-O last morning in Austria, Italy this evening...
6 PM
Running - easy 47:00 [3]
shoes: Inov8 X-Talon 190
On some amazing mountains in Italy, trying not to get dropped by the boys group or to cause self serious injury. out for longer but some boulderfields and scrambling. reached highest altitude of life so far, about 2400m :-)
Friday Aug 17, 2012 #
Orienteering - easy 2:00:00 [2]
shoes: Inov8 X-Talon 190
inlcudes some jogging. always going to be a tough day today, not having got much nutrition in last day or two. okay for about 2km o'ing but then so so tired, dehydrated in the last hour too. granny gear all the way in the afternoon!
long distance training, mixed success. hit some controls well but not good on others, not holding my concentration or direction well. better routes later in the day after getting more used to 1:15,000 after all the detailed maps earlier, but really i wasnt running like a top level orienteer, exactly what is giving me all my nearly-good-but-screwed-it-up races :-/
long distance training, mixed success. hit some controls well but not good on others, not holding my concentration or direction well. better routes later in the day after getting more used to 1:15,000 after all the detailed maps earlier, but really i wasnt running like a top level orienteer, exactly what is giving me all my nearly-good-but-screwed-it-up races :-/
Thursday Aug 16, 2012 #
11 AM
Orienteering - easy 45:00 [1]
shoes: Inov-8 OROC 230
in Italy. feeling generally better but food and drink going straight through me. so just some walking and jogging and drinking lots of water. one way of stopping getting so fat from too much Austrian food :-)
Wednesday Aug 15, 2012 #
Note
bleurgh, was planning another tiny jog this aft but after some time out surveying with the group i came straight home and slept instead. dont know whether its the same virus or something bad i ate but have been getting stomach pains and generally feeling a bit under the weather. hope another night's sleep will make some difference!
7 AM
Running - easy 30:00 [1]
shoes: Mizuno Wave Rider April 12
easy morning jog on the flat. saw a man in lederhosen herding some alpine cows :-)
Tuesday Aug 14, 2012 #
Orienteering - easy 1:40:00 [2]
shoes: Mizuno Wave Rider April 12
various easy pace orienteering trainings on super technical rocky terrain. feeling a bit crap but better than yesterday, now feeling much better this evening. not so much energy though, really pleased with most of the morning but got tired and brain falling apart at the end.
Monday Aug 13, 2012 #
7 AM
Note
(sick)
throat a bit red and sore, will be fine for some easy orienteering later but no 7am mountains today :-(
... also no other training, feeling crap this aft! plenty of analysis from weekend and eating vitamins though
... also no other training, feeling crap this aft! plenty of analysis from weekend and eating vitamins though
Sunday Aug 12, 2012 #
11 AM
Orienteering - hard race (Long distance) 1:17:00 [4]
shoes: Inov8 X-Talon 190
Nice feeling again today. Only big problem was being an absolute airhead and losing 8min to the first control just by not taking the time to look properly at the height difference and running off round the hill expecting it to all work out. after that i could have given up but decided to keep fighting and ran hard all the way. i did make some more mistakes but nothing big and was aggressive with the route choices. feeling really good considering how much hill running ive been doing. so frustrating, finishing about 3 1/2 mins behind, but maybe everyone else made mistakes too? will have to wait and see the splits...
Running - easy warm up/down 15:00 [1]
shoes: Inov8 X-Talon 190
warm up only, having big pain from contouring blisters by the end. hope to get out for evening jog before dinner instead.
5 PM
Running - easy 25:00 [1]
shoes: Mizuno Wave Rider April 12
looking back over today's map as i went. found lots more smaller improvements to make too on this kind of terrain
S&C 30:00 [1]
Saturday Aug 11, 2012 #
7 AM
Running - easy 1:00:00 [2]
shoes: Mizuno Wave Rider April 12
pre breakfast mountain running again - i know we have races but im trying to keep a bit higher training volume to be ready for NORT. really nice views again :-)
1 PM
Orienteering - hard race (Middle distance) 55:00 [4]
shoes: Inov-8 OROC 230
Euromeeting middle on some amazing but really difficult rocks. Not my greatest performance ever but a brill experience, it felt like i was learning how to run on this kind of terrain as i went, making all the mistakes in the process. havent looked at my course properly yet (time a guess!) but i think there will be a lot to think about. im really pleased with the way i tackled it though, i didnt get pissed off when i made mistakes and just tried to get into the next leg instead. so i enjoyed it and also was feeling good physically (a lot of running up hills already before i started, but it was so slow in the terrain it didnt make a difference)
Running - easy warm up/down 35:00 [3]
shoes: Inov-8 OROC 230
all the way up to the start (some quite extreme gradients here) and then back down the hill from the finish
Friday Aug 10, 2012 #
Event: Euromeeting
10 AM
Orienteering - easy 30:00 [2]
shoes: Mizuno Wave Rider April 12
Sprint training in central Innsbruck, 3 short courses, lots of this time was actually running and drills. quite good with the route planning and being sharp, just twice where i lost some seconds.
Euromeeting starts this afternoon with a Sprint race, but for me it's not really an important competition, I'll just be trying to get the good feeling with my orienteering that i've had in my best races this year, not running too hard because of my injury. but nice to try out some new routines that will help me race well in NORT :-)
Euromeeting starts this afternoon with a Sprint race, but for me it's not really an important competition, I'll just be trying to get the good feeling with my orienteering that i've had in my best races this year, not running too hard because of my injury. but nice to try out some new routines that will help me race well in NORT :-)
7 PM
Orienteering - hard race (Sprint distance) 14:00 [4]
shoes: Inov8 X-Talon 190
Innsbruck Olympiaworld. A stupid moment on the way to lthe last control but otherwise a good, clean agressive race, so im quite pleased. hard running all the way, completely geknackered at the end!
Running - easy warm up/down 25:00 [2]
shoes: Inov8 X-Talon 190
Thursday Aug 9, 2012 #
8 AM
Running - easy 1:00:00 [2]
shoes: Mizuno Wave Rider April 12
morning jog from hotel, so nice i just kept going up and up - through the forest, meadows, clouds and then onto proer mountain terrain. best pre breakfast training ever! could have gone on to tackle some serious peaks but thought they might send out a search party. saw deer, hikers, alpine cows and man mowing meadow. brill.
4 PM
Orienteering - easy 30:00 [2]
shoes: Mizuno Wave Rider April 12
Euromeeting training. Loving the hills! so different from home. some vegetation a bit Swiss though
6 PM
S&C 30:00 [1]
Wednesday Aug 8, 2012 #
Note
(rest day)
travelling all day
Tuesday Aug 7, 2012 #
11 AM
Aquarunning - hard intervals 1:05:00 [3]
5x8mins. still a bit sore but fine in the water. remembered on the way down that im travelling tomorrow not thurs...
6 PM
Running - hard hills 1:05:00 [3]
shoes: Inov8 X-Talon 190
Linne hills at Slottsbacken. Not sure how heels/bruises/body in general would cope but it wasnt as bad as i thought. Still not the full session, about half, but felt like some progress from last week. Did the long (2min?) reps Kenyan style, going as fast as i dared on the downs, then two short hills. Trying to get high stride frequency on the way there and back.
Enjoying running at this intensity, trying to get a tough but sustainable pace :-)
Enjoying running at this intensity, trying to get a tough but sustainable pace :-)
Monday Aug 6, 2012 #
10 AM
Alternative training (Cycling) 1:45:00 [1]
(out for 3hours 30) Lina kindly lent me her bike for the day, i was going to go round and pick up all the Hittaut.nu checkpoints on tracks that i hadn't got yet. Got most of them, but then had to come home a bit early...
in a really vacant moment, rode straight into one of those metal barriers stopping cars going on cycle tracks. managed a full 360degree spin over the hadlebars and actually landed okay, no head injuries or shoulder disloations, but some damage to my thigh where i hit the barrier, quite sore to walk about. came home for ice, it was hard to push properly anyway :-/
in a really vacant moment, rode straight into one of those metal barriers stopping cars going on cycle tracks. managed a full 360degree spin over the hadlebars and actually landed okay, no head injuries or shoulder disloations, but some damage to my thigh where i hit the barrier, quite sore to walk about. came home for ice, it was hard to push properly anyway :-/
6 PM
Running - easy 53:00 [1]
shoes: Mizuno Wave Rider April 12
after having ice and compression all afternoon, i did something maybe less sensible and went for a run. it felt okay, i was just quite tired, it was a bit of a shock to fall like that and a lot of adrenaline! so not so much bounce but fine anyway. heels doing well :-)
Sunday Aug 5, 2012 #
10 AM
Orienteering - easy 50:00 [2]
shoes: Mizuno Wave Rider April 12
An easy day today! Actually feeling some DOMS for the first time in ages, brill. Middle training in Östuna. Moving really easily without much effort over the terrain, considering i was wearing trainers.
Brain turned to mush in swimming pool, not feeling easy to pick out the best features to use, and also not getting good direction, maybe not holding compass flat again. Lots of squiggles and bananas :-( Will look more closely later, but needing to put some work in with this. Good to run well but doesnt help if you dont know where youre going!!!
Nice recovery swim afterwards :-)
Brain turned to mush in swimming pool, not feeling easy to pick out the best features to use, and also not getting good direction, maybe not holding compass flat again. Lots of squiggles and bananas :-( Will look more closely later, but needing to put some work in with this. Good to run well but doesnt help if you dont know where youre going!!!
Nice recovery swim afterwards :-)
5 PM
S&C 25:00 [1]
Saturday Aug 4, 2012 #
11 AM
Aquarunning - easy long 2:00:00 [1]
i think this makes you strong both physically and mentally!
6 PM
Running - easy 32:00 [2]
shoes: Inov8 X-Talon 190
Some jogging and then many drills, even some skipping ones and strides at the end, which felt okay for my heels (!)
S&C 15:00 [1]
Friday Aug 3, 2012 #
11 AM
Aquarunning - hard intervals 1:00:00 [3]
something like 8x4min30/90s. worked hard!
6 PM
Running - easy 35:00 [1]
shoes: Inov8 X-Talon 190
short evening jog, just concentrating on holding form even though i was tired. loving light shoes on hard road, might be a problem if i do too often.
Thursday Aug 2, 2012 #
7 AM
S&C 25:00 [1]
feel loads better already, not sure what was going on there!
11 AM
Aquarunning - easy 1:00:00 [1]
easy hour to make sure im okay
6 PM
Running - easy 1:15:00 [2]
shoes: Mizuno Wave Rider April 12
A nice chatty Tisdagsbana route
This is what i have! http://www.google.com/imgres?imgurl=http://www.foo...
I have the bony lump bits on both my heels, and the pain is on these. i thought you called it a heel spur, but it turns out that's something else. im already trying to stretch out my calves, get my achilles tendons stronger and have orthotics. i dont think ive raced without taking NSAIDs for some years now. not sure there's much else i can do! luckily it's continuing to improve slowly...
This is what i have! http://www.google.com/imgres?imgurl=http://www.foo...
I have the bony lump bits on both my heels, and the pain is on these. i thought you called it a heel spur, but it turns out that's something else. im already trying to stretch out my calves, get my achilles tendons stronger and have orthotics. i dont think ive raced without taking NSAIDs for some years now. not sure there's much else i can do! luckily it's continuing to improve slowly...
Wednesday Aug 1, 2012 #
Note
(sick)
having some weird illness. v rare to be sick but have probs picked something up from the pool. really my head is just quite heavy, thought at first i was just a bit tired, but dont feel like training anyway, so i wont. watching olympics, eating fruit and sewing up holes in orienteering clothes instead.