Training Log Archive: nic.

To and from Änggårdsbergen

COL terrain intervals. One set was from the top of one hill to the top of another, rest for a minute and back. Thought i would just do 4, then i did a 5th and then i did a 6th, and really glad i did! Rests were always about 30 or 40 seconds for me too because i'm slower on the intervals. I think i'm slower on the downhill than the ups, i'm just way to scared for my ankles...

10min warm up 5 warm down

6x orienteering Intervals of 3 or 4 controls. Amalie and started them together and they were forked so it was really good training for me. First three were pretty bad with the navigation but it got better when i realised i needed to tick more off along the way to be more confident. Compass work needs a bit of improvement i think! Time is just the intervals, we just jog/walked between.

An unintentional rest day, spent longer at uni than I had planned and I didn't fit it in

Met Christian and Viktoria at Ängårdsbergen and did a loop on some tracks. Perfect company! Felt pretty bleurgh on the way there so it would've definitely been a bit rough by myself. Heel felt really bad when i first put my shoe on but i moved it around a little and it wasn't too bad running which was nice!

Went to this 'Triggerstretch' thing at Fysiken with rollers and massage balls and ouuuuuuchhhhhh!

A loop from the gym before the class. Probably could've done a bit longer but oh well. Threw in a few surges so my legs remember I'm not always the slowest person in the world but I felt so uncoordinated running faster! :/

Body pump class. I think it was almost exactly the same as last time, I should probably up the weights...

Heel isn't good today, it felt OK thismorning but I could feel it at the end of my run and in the class, and then walking home from the gym was awful :( icing it now so hopefully it's ok tomorrow.

Cycle class at Fysiken. A 60min class but there was at fair bit of just rolling the legs around and stretching at the start and finish. Today was a little harder to work out what was going on... The intervals the other day were alot more self explanatory that what im 99% sure was gradual hill climbs today.

Back is feeling a bit better, i did the worlds greatest stretch session yesterday after the worlds second greatest stretch session the day before and i think it's helped heaps!

Decided it was a good idea to give running a miss, my back was pretty sore today! I signed up for the gym and went to a cycle, only a 30minute class but i think it was a relatively good 30 minutes of work. Would've liked to do something extra but i wasn't really sure what else i would do instead of cycle, i can feel it almost every time i move from my hips up. Coming to an uneducated decision that it's because i'm running differently in the bush here, i think my glutes and hips and hammies aren't strong enough for it...

GMOK 25mana training, so many people there it was pretty cool! Made too many errors and I feel super slow in the bush, so many ups and downs I just feel like I get really tired really quickly and struggle to push. Heel was ok but the back wasn't, not sure what it is but its been hurting throughout the days too which is kind of off.

COL strength training

I get to make a new attackpoint activity woo! Joined in on the Innebandy match after strength, i was veeeeeeery uncoordinated it was bad hahah. Managed to fluke a goal and get told i was better than Josh though ;)

Easy jog that didn't really feel all that easy. My legs are soooooore. Kinda hard to get myself out the door after having not the longest sleep in the world but it was a pretty enjoyable run! Especially considering it was a pre breakfast effort, i usually find them so rough!

Wasn't sure how much time I would have tomorrow for training so I did my long run today, a long run on a Saturday seems weird... Fom my place to Skatås, around the 5km loop and then home. Felt pretty good! A little lower back pain for the last 6 or so km but I'm laying on the roller right now and it feels better already. Heel is heaps better now too, a week of icing and the lump is much smaller :)

C • Nice .... 4

To and from the gym, although fairly tempted to just get a tram home and down a big glass of water. Felt like a bit of a noob running through town with my bag...

The last day of my free week at the gym so I went and tried a 'TRX' class, so using those bands and your body weight to do exercises. Pure strength, and I sucked! Honestly felt like if I had to do some of those exercises any longer I would cry. Tough times!

I think i need it!

15ish warm up to Safjället and then 13ish back.

Chalmers OL Training. First was a really cool little pairs relay. One map between two and we had controls on either side of a track and handed the map over as we got back to the track. Cool idea!

Then a relocation type course in pairs again. One person would navigate to somewhere within a square on their map and the other had to figure out where they were and then make their way to the control on their map etc. It was a pretty tricky map! And i'm pretty bad at my relocating and picking out features as it is here so it was pretty much perfect training for me. And not far from my place which is cool, hopefully i can run there again before it starts to get too dark. Legs got tired though!

7min warm up 13 warm down

Orienteering intervals in Skatås, my first time orienteering there! I think each loop was about 1.2-1.6km. The first one i was happy with, the second was ok, but then the last two were hopeless. I struggled picking the marshes and the blue dotted lines but really i just was super sloppy and had no confidence again for the last two. Maybe tomorrow will be better! Good news is my heel didn't feel quite as bad in my orienteering shoes! Bad news is it's starting to get far too cold to wear thongs and i'm still really struggling with any other shoes on my feet :(

C • No thongs?? 1

Strength with Chalmers OL. Really good! A mix of plyo type stuff after a warm up and then strength. Once again don't think anyone in the room was sweating even half as much as me...
Good news is it seems after a while the pain in my heel goes away a bit when i'm running, but still very uncomfortable whenever i put shoes on and it doesn't go away at all when i'm just walking around during the day.

Got out a fresh Hitta-Ut map with intentions of doing a lot longer run than this, but i rolled my ankle at the 17min mark and headed back. The worst part is that i hadn't even got to the Änggårdsbergen yet, i rolled it on a path going down some stairs :| Jogged back fine after a few minutes standing but i could feel it in the same spot as ive been having problems so definitely think it was good to not go on uneven ground, it's just really really really annoying :( I think i was feeling pretty alright before that though so thats nice.

Blister update: I realised today that my blister has fully healed and there is no way that it should still be hurting, so when i put on my runners and it hurt as soon as i stood up i had a good look at it. Turns out i have like a lump on my heel and thats where it hurts to touch... My right shoe has a spot in the heal with no cushioning anymore, but now i don't know whether that's what's making me hurt, or whether the lump is why there is no more cushioning in my shoe...

Tried out a body pump class with a friend. We spent yesterday afternoon kayaking so i thought it was going to be a tough one! It was really good, just like at home except in Swedish ;) I can now add down, hold, up, bicep and tricep to my vocab woo.

Took up my free trial week at the gym today and did my own cycle class. Really good gym! and I've come to the conclusion that Swedes don't sweat...

Followed by a little core session

A little strength session, and then a huge stretch session afterwards. I think I feel more wrecked today than I did on Monday! I don't think I'll run today for my blisters sake bit I feel like the rest of my body might need an extra rest anyway...

Managed to put my aasics on and head to the Chalmers OL Training. Warm up was about 22min to the forest and warm down back.

Training today was terrain intervals. One guy had a map i think but we just ran from one spot to another, had 1min rest (which was about 40sec for me :|) and ran back, had another min rest etc. Each was about 350m and there was a huge hill in the middle. I just felt terribleeeee! In the legs but also in the breathing... I think i was just stressing myself and then couldn't control my breathing which then stressed me more. I did 4 sets, which was 8 intervals. Almost stopped at 3 sets but then a french guy who wasn't an orienteer came back lost so i ran so he could follow me hahah. I guess it's to be expected after a big weekend that i don't feel fantastic but it was a bit shitty... I do enjoy this whole group training and dinner together business though!!!

C • feeling crappy 1

I liked the idea of GMOK 25mana training but I couldn't handle putting on orienteering shoes. My blister had a tough enough time walking around Slottsskogen today :( but I didn't want to do nothing because I felt energetic enough so I opted for strength in my little room. May have to invest in a yoga mat though, my floor is the opposite of comfortable...

The final day! 21km, which to us was 'only four park runs with the worlds shortest warm down!'. The shortest but also the hilliest, and i woke up a bit in the night because of my back so I was preeeeetty nervous how it would go. Started off with the biggest hill of the three days which was super fun to climb because it was all rock but pretty hard work. I was thankful for the downhill after because it let my calves settle a little bit but Mary's tendons flared up from the slope, so from about 4-8km I think she was being a champ to keep running in a bit of an uncomfortable state. I could tell when she started feeling good again though because the pace picked up heaps from then to the finish, and it ended up going super quick which was really surprising and really nice! The excitement of crossing the finish line and knowing we'd both just run a tonne further than ever before was pretty bloody awesome. And I've pulled up pretty alright (for now at least) apart from my knee and a bit of a bad blister on my heel. I may have to be the only person walking around Göteborg in thongs for a week or so... And Thankyou Josh and Malin for the birthday gift in my letterbox because I got up my stairs so much quicker than I thought I would so I could see what it was ;)
All in all, honestly one of the greatest experiences ever. The scenery was so so so nice and terrain and trails were awesome. Plus the food was fantastic, and Mary was the greatest to enjoy it all with :)

C • Fantastic ... 3

Day 2 done! Woo! A pretty slippery kind of day for it, we had a fair bit of rain last night and this morning and a little bit when we were out there aswell. The first 8km almost were just on a heap of bare rock with was super cool, and Mary and I seemed to be doing pretty good on the rock compared to everyone else again which was also super cool! Then we got out to quite a bit of road and path running and were overtaken by a fair few people, but that's definitely fine with us. I was feeling a bit bleurgh between about 12-14km, my knee was feeling pretty uncomfortable again and I was just getting a bit sick of it, especially when the course was more technical and there was a lot of jumping down. The impact made it worse but it was even hurting from just the bending movement which wasn't great... But I think it's coming a lot from my hips still so hopefully after a bit of rolling them out it'll be ok in the morning. One day to go and it's the shortest of them all!

C • You girls rock!!! Good luck... 1

I am so proud of Mary and I! We took it slow but ran the entire thing, the longest run either of us have ever done so that's pretty mad. The first 10km was around an island with one drinks stop half way and we stopped there for Mary to fix her sock because getting a blister that early would be pretty rough. Then we hopped on a ferry back to the mainland for the next 'few' kms. There were two more drink stops from then on, I had to go to the toilet at one and then the last we had a quick stretch before the final 6k. With about 8km to go I was having a bit of a rough time with my knees and I think it was because my hips were getting so tight so the stretch helped heaps, but only for about 4km. Actually was a pretty technical track especially on the first island, and I was really surprised I could notice we seemed to be a fair bit better at running through the rocks than a lot of the other non-orienteers. I consider myself to be suuuuuuuuch a weakling at that kind of thing so it was cool to not be the worst hahah. Also kind of surprised how many people were stopping up the hills, there was a fair bit of walking up and then running way too fast down going on which was kind of annoying to be honest. We weren't really being competitive but beating the girl who had done that the whole race felt pretty good ;) And now we go stuff our faces at dinner and see how we pull up tomorrow!

C • Great .... 2

Another little explore jog to a track that will be nice when it starts to get real dark. A nice bit of street map memory practise, i made it there and back no worries woo! stopped after about 17mins to walk for a little bit because of my knee, just a sore spot on the top of it. I can feel exactly where it is and i dont know if thats a good or bad thing, but it's just been noticeable today so i think it'll be ok. At least i hope so by the weekend!

GMOK intervals from their clubhouse - so many people it was so cool! Unfortunately though I didn't realise intervals wouldn't mean orienteering intervals and I turned up in my orienteering gear and shoes, so it wasn't the most comfortable intervals I've ever done.
The session was 2* 6x2min intervals with 1min recovery and 4min between sets. Was going to do 8 but then number 8 was really really slow and I felt like I should end better than that so did another. Turned out that the extra wasn't really any better though, I struggled today! The first 2 were ok but I slowed down real bad from there on I think, I guess it's been a while since I've done intervals!
15min warm up and warm down also.