Training Log Archive: Cat TIn the 7 days ending Nov 11, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Nov 11, 2012 #
Note
well that turned out quite a heavy week. looked at training diary from last year and the same kind of thing happened then. it did me good to have an easy week then so i will have one next week too.
10 AM
Orienteering - easy 1:25:00 [2]
shoes: Inov-8 OROC 230
Linné training day, in Nåsten this morning. First a group course with Ross and Evan (they promised to run slowly), sort of relocation/keeping track of where the leader is going or trying to get the others lost, called Bäver OL (still not sure why...) Then a corridor and a middle-style loop. Mostly surprised with how well it went. Includes jogging down to forest and back.
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
http://omaps.worldofo.com/index.php?id=72733 i had the blue one
http://omaps.worldofo.com/index.php?id=72731
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
http://omaps.worldofo.com/index.php?id=72733 i had the blue one
http://omaps.worldofo.com/index.php?id=72731
3 PM
Orienteering - medium intervals 20:00 [3]
shoes: Inov8 X-Talon 190
gaffled sprintervals round Norby. Not really wanting another hard session so taking it quite easy and kept it short, but happy to manage to stick with the group anyway. Again, mostly good, but it was quite simple at this speed.
http://omaps.worldofo.com/index.php?id=72730 i ran intervals 2, 3, 4 and 7
http://omaps.worldofo.com/index.php?id=72730 i ran intervals 2, 3, 4 and 7
Running - easy warm up/down 15:00 [1]
shoes: Inov8 X-Talon 190
Saturday Nov 10, 2012 #
10 AM
Orienteering - hard 28:00 [4]
shoes: Inov-8 OROC 230
Took a roadtrip to Tumba for some middle distance (training)racing. if i will insist on running right on my upper limit for control and without the pressure of a big race to keep me in check, i guess i have to expect mistakes. it went well (or i got lucky...) for 3/4 of the controls but the remainder went very wrong. good to have things to work on during winter (making upper limit higher, learning to run within it) but i think i got the wrong approach here. need a detailed look this aft.
mistakes compounded by some misinterpreting of how stuff is mapped - important to get out of Uppsala sometimes, we do most of our training on a v small number of maps, sometimes you get too inflexible and it's hard to adapt to anything other than 2.5m contour Uppland terrain!
legs not so fresh, especially hamstrings, after the last few days!
mistakes compounded by some misinterpreting of how stuff is mapped - important to get out of Uppsala sometimes, we do most of our training on a v small number of maps, sometimes you get too inflexible and it's hard to adapt to anything other than 2.5m contour Uppland terrain!
legs not so fresh, especially hamstrings, after the last few days!
Running - easy warm up/down 35:00 [2]
shoes: Inov-8 OROC 230
also a coffee and cake right before running. Inga tells me this is called "gubbeladdning" (old man race prep)...
8 PM
Running - easy 35:00 [1]
shoes: Inov8 F-lite 195
Röbospåret - warming up a bit so i can have a good stretch, trying to "lean from my ankles".
Friday Nov 9, 2012 #
10 AM
Aquarunning - easy long 1:40:00 [1]
had to disengage brain for this! good to give legs a break before the weekend though
7 PM
S&C 40:00 [1]
Thursday Nov 8, 2012 #
10 AM
Running - easy 42:00 [2]
shoes: Inov8 F-lite 195
Gamla Uppsala loop. Legs fine, a bit overcaffeinated though so had some stomach pains
6 PM
Running - hard intervals 25:00 [4]
shoes: Inov8 X-Talon 190
Really long (3.3km) threshold intervals. Undulating asphalt round Flogsta (had been panning to run on grass but it was all frozen, i dont think it made any difference). So good to be feeling like im not held back by stress anymore, lungs working fine. Ran with Inga and it was hard work to keep up, partly cos my running is so inefficient on downhills (ended up with a forefoot strike infront of my body, how do i fix this?!). fine with two for now on this surface, would rather build it up than get injured.
Running - easy warm up/down 30:00 [1]
shoes: Inov8 X-Talon 190
Wednesday Nov 7, 2012 #
11 AM
Running - easy 40:00 [1]
shoes: Inov8 F-lite 195
recovery pace round Gränby, Nyby, Röbospåret
6 PM
Orienteering - easy 45:00 [1]
shoes: Inov-8 OROC 230
Linné night training, Storvreta. http://www.dxdeluxe.se/linnekartparmen/show_map.ph... Out longer but erm "mixed" - a couple of really good legs but major faff too. Bailed early as headlamp dying, should have charged for longer. Nice easy paced training, will take a closer look at the map tomorrow :-)
10 PM
S&C 30:00 [1]
Tuesday Nov 6, 2012 #
11 AM
Aquarunning - easy 1:00:00 [1]
6 PM
Running - easy 2:00:00 [3]
shoes: Inov-8 OROC 230
Tisdagsbana http://www.oklinne.nu/documents/documents_open.php... . Went well as long as i stuck to plan (ignore map and hang on to back of boys' group until turn off for 12km loop, then orienteer back slowly) except i got greedy at the turn and even though i slowed i carried on and ran an extended version of the 15km loop instead, also did some cat-at-night moments even though it was on tracks. enjoyed the first bit apart from huuuuge ploughed field, which was hell!
Monday Nov 5, 2012 #
8 AM
Running - easy hills 30:00 [2]
shoes: Inov8 X-Talon 190
Arthurs Seat, had to be done! not as much power and spring as i had by the end of spring on the climb, but fit enough to keep going anyway, and always tough first thing on a morning! beautiful day and had the top to myself :-O
7 PM
Running - easy 40:00 [2]
shoes: Inov8 F-lite 195
Missed Linne training so ran from home. Back on Röbospåret for the time being! Easy run with drills and bounding up short hills.
S&C (Core) 30:00 [1]