Training Log Archive: BorisGrIn the 7 days ending Jan 14, 2007:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jan 14, 2007 #
Orienteering race 31:29 [5] *** 4.15 km (7:35 / km)
spiked:18/24c shoes: 2006-3 VJ Falcons
Thames Valley Orienteering Club district event at Brill Common, somewhere in Oxfordshire. I did the green course, which was the longest offered. The area is open and grassy, with lots of contour detail from old mines and dubiously mapped patches of green briars scattered throughout. It took some time to adjust to the 1:5000 scale, and i made two big mistakes early, on controls 4 and 5, losing about 1:30 and 1:15, respectively. Settled down after that, though couldn't shake Kat off my back for about 5 controls. Was first when i left, but Tuomas Tala, who lives around Oxford and often runs relays for the Finnish club Delta's first team, showed up late and probably kicked my butt.
Running 5:00 [2] 0.59 mi (8:28 / mi)
shoes: 2006-3 VJ Falcons
A bit of a warm-up.
Running 1:44:32 [2] 12.0 mi (8:43 / mi)
shoes: Montrail Trail Shoes
I decided that running back to Oxford from Brill would be a nice challenge, so I took off with a 1:25000 map of Oxfordshire, trying at first to stay on footpaths and in fields. Of course, everything was extremely wet and muddy, and i kept slipping and sliding along, occasionally knee-deep in mud and muck, for about an hour, before finally deciding to run the rest on roads. That went a lot smoother, though the good people of Oxford must have thought it strange to see me running along the streets absolutely covered in mud from the knees down.
Saturday Jan 13, 2007 #
Running 30:00 [2] 3.75 mi (8:00 / mi)
shoes: Montrail Trail Shoes
Stopping off in Oxford for the week-end before going back to Sweden. I dragged myself out the door to do a run on a grey, windy afternoon.
Running 23:44 [4] 3.85 mi (6:10 / mi)
shoes: Montrail Trail Shoes
I ran over to University Parks and did threshold-pace intervals on the gravel paths there. Just did three of these before they closed the park and kicked everyone out, but this felt like enough anyway.
Times: 7:55 (1:30 rest), 7:55 (1:30), 7:54.
Times: 7:55 (1:30 rest), 7:55 (1:30), 7:54.
T.rex training 5:00 [1]
Crunches after getting home!
Thursday Jan 11, 2007 #
Orienteering 1:41:19 [3] *** 13.65 km (7:25 / km)
spiked:18/19c shoes: 2006-3 VJ Falcons
Andalucia Training Camp 2007 with Kat. Day 6.
Our last day in Spain... We only had time for one long training in the morning before driving back to Granad, with a detour to visit Gibraltar on the way. I ran an old long course, with the goal being maintaing focus and control on long legs, as well as having a good picture of the control circle in mind as I approached the flag - this is something I've struggled with in the past in long races (you focus so much on route choice and getting to the control area that you forget that you still have to find the flag itself...). This went well, as I didn't make any major mistakes and kept up a decent cruising speed throughout, though i did get tired towards the end and lost focus running from the last control to the finish. Or maybe i just subconsciously wanted to stay in these wonderful woods longer...
This was a great training camp, an awesome trip, and just a really positive experience for me. I really enjoyed all (well, almost all) the maps we ran on, and it was nice having complete control over what sort of training i did on which day. And, of course, it's always great to get some sunshine in the middle of (even a mild) Swedish winter.
Map: http://www.geocities.com/bgranovskiy3/barbate_long...
Our last day in Spain... We only had time for one long training in the morning before driving back to Granad, with a detour to visit Gibraltar on the way. I ran an old long course, with the goal being maintaing focus and control on long legs, as well as having a good picture of the control circle in mind as I approached the flag - this is something I've struggled with in the past in long races (you focus so much on route choice and getting to the control area that you forget that you still have to find the flag itself...). This went well, as I didn't make any major mistakes and kept up a decent cruising speed throughout, though i did get tired towards the end and lost focus running from the last control to the finish. Or maybe i just subconsciously wanted to stay in these wonderful woods longer...
This was a great training camp, an awesome trip, and just a really positive experience for me. I really enjoyed all (well, almost all) the maps we ran on, and it was nice having complete control over what sort of training i did on which day. And, of course, it's always great to get some sunshine in the middle of (even a mild) Swedish winter.
Map: http://www.geocities.com/bgranovskiy3/barbate_long...
Wednesday Jan 10, 2007 #
Orienteering 41:10 [5] **** 6.9 km (5:58 / km) +125m 5:28 / km
spiked:17/21c shoes: 2006-2 VJ Falcons
Andalucia Training Camp 2007 with Kat. Day 5.
This was the training session I was most looking forward to on Barbate - running a middle distance course from the III Trofeo Internacional Cadiz (2003) at race-pace. This terrain is such a pleasure to race through! I felt pretty fast and confident early on and ran hard, mostly going on a straight line and avoiding running on the often slow, sandy trails. Besides a 20-second miss on #6, I was pretty clean through the first 15 controls, until the course entered an area with a vague hillside covered with light green. Even though i told myself the orienteering strategy has to change and i need to adapt, i never made the switch and ended up without attack points on controls 16 and 18, losing a total of about 2:30. It was a bit disappointing, but in the end I was still pretty happy with the effort, and i really enjoyed running hard through these fast, detailed woods.
Map: http://www.geocities.com/bgranovskiy3/barbate_midd...
This was the training session I was most looking forward to on Barbate - running a middle distance course from the III Trofeo Internacional Cadiz (2003) at race-pace. This terrain is such a pleasure to race through! I felt pretty fast and confident early on and ran hard, mostly going on a straight line and avoiding running on the often slow, sandy trails. Besides a 20-second miss on #6, I was pretty clean through the first 15 controls, until the course entered an area with a vague hillside covered with light green. Even though i told myself the orienteering strategy has to change and i need to adapt, i never made the switch and ended up without attack points on controls 16 and 18, losing a total of about 2:30. It was a bit disappointing, but in the end I was still pretty happy with the effort, and i really enjoyed running hard through these fast, detailed woods.
Map: http://www.geocities.com/bgranovskiy3/barbate_midd...
Running 15:00 [2] 1.76 mi (8:31 / mi)
shoes: 2006-2 VJ Falcons
Warm-up and cool-down.
Orienteering 1:20:09 [2] 6.68 km (12:00 / km)
shoes: 2006-2 VJ Falcons
Andalucia Training Camp 2007 with Kat. Day 5.
Both Kat and I were pretty tired in the afternoon, so we decided to run an easy-pace relocation exercise. It worked well, and it was fun trying to get each other lost in the sand dunes.
Both Kat and I were pretty tired in the afternoon, so we decided to run an easy-pace relocation exercise. It worked well, and it was fun trying to get each other lost in the sand dunes.
Tuesday Jan 9, 2007 #
Orienteering 36:53 [3] **** 4.7 km (7:51 / km)
spiked:8/9c shoes: 2006-3 VJ Falcons
Andalucia Training Camp 2007 with Kat. Day 4.
This was our first day in Barbate - a large sand dune forest on a plateau above Cape Trafalgar, with lots of intricate contour detail, fast running, and occasional chunks of undergrowth.
I started by running two courses on the most runnable eastern section of the map. I did this first course by myself, starting slowly and gradually speeding up. It was really fun to be able to read all the map detail at speed, but also easy to let your mind drift and suddenly have no idea where you are.
This was our first day in Barbate - a large sand dune forest on a plateau above Cape Trafalgar, with lots of intricate contour detail, fast running, and occasional chunks of undergrowth.
I started by running two courses on the most runnable eastern section of the map. I did this first course by myself, starting slowly and gradually speeding up. It was really fun to be able to read all the map detail at speed, but also easy to let your mind drift and suddenly have no idea where you are.
Orienteering 35:25 [2] *** 3.9 km (9:05 / km)
spiked:8/10c shoes: 2006-3 VJ Falcons
Andalucia Training Camp 2007 with Kat. Day 4.
The second of the two courses. I ran this one with Kat, at times taking different route choices, at times shadowing her. This course went through a really detailed area of sand dunes that reminded me of the terrain in Alicante.
Map (both courses): http://www.geocities.com/bgranovskiy3/barbate_mode...
The second of the two courses. I ran this one with Kat, at times taking different route choices, at times shadowing her. This course went through a really detailed area of sand dunes that reminded me of the terrain in Alicante.
Map (both courses): http://www.geocities.com/bgranovskiy3/barbate_mode...
Running 10:00 [2] 1.18 mi (8:28 / mi)
shoes: 2006-3 VJ Falcons
Various joggings to and from starts.
Orienteering 46:54 [3] ***** 5.78 km (8:07 / km)
spiked:11/14c shoes: 2006-3 VJ Falcons
Andalucia Training Camp 2007 with Kat. Day 4.
Next we ran a course on a section of the big map with most vegetation and trails removed - basically only contours, splotches of impenetrable dark green, and the one rock on the map remained. This meant that you really needed to keep concentration throughout - a great exercise. I mostly managed ok with the contours-only map, but did have a couple of lapses, especially towards the end, when I found myself and the control I was going to surrounded by a herd of cows with horns that eyed me with silent contempt the entire time I attempted to navigate past them.
Map: http://www.geocities.com/bgranovskiy3/barbate_cont...
Next we ran a course on a section of the big map with most vegetation and trails removed - basically only contours, splotches of impenetrable dark green, and the one rock on the map remained. This meant that you really needed to keep concentration throughout - a great exercise. I mostly managed ok with the contours-only map, but did have a couple of lapses, especially towards the end, when I found myself and the control I was going to surrounded by a herd of cows with horns that eyed me with silent contempt the entire time I attempted to navigate past them.
Map: http://www.geocities.com/bgranovskiy3/barbate_cont...
Orienteering 21:10 [5] **** 3.27 km (6:28 / km)
spiked:11/15c shoes: 2006-3 VJ Falcons
Andalucia Training Camp 2007 with Kat. Day 4.
Our final training of the day was a sprint course on a 1:5000 section of the Barbate map, also with only contours, a bit of rock, and dark green splotches shown. We raced this sprint to see how we could handle sprint orienteering in this terrain. I kept expecting to overrun everything, so frequently compensated by stopping short, but finally adjusted halfway through the course. Lost at least a minute on a control that was missing, and made a handful of 15-second mistakes in addition. Not too impressive.
Map: http://www.geocities.com/bgranovskiy3/barbate_spri...
Our final training of the day was a sprint course on a 1:5000 section of the Barbate map, also with only contours, a bit of rock, and dark green splotches shown. We raced this sprint to see how we could handle sprint orienteering in this terrain. I kept expecting to overrun everything, so frequently compensated by stopping short, but finally adjusted halfway through the course. Lost at least a minute on a control that was missing, and made a handful of 15-second mistakes in addition. Not too impressive.
Map: http://www.geocities.com/bgranovskiy3/barbate_spri...
Monday Jan 8, 2007 #
Orienteering 56:04 [2] *** 4.9 km (11:27 / km) +205m 9:28 / km
spiked:11/15c shoes: 2006-2 VJ Falcons
Andalucia Training Camp 2007 with Kat. Day 3.
After spending a couple of hours at the Alhambra just after sunrise, we drove all the way down to Barbate (about 350km), stopping at a map called a very pleasant-sounding Las Lagunas on the way. Unfortunately, the two eponymous lagunas were the only pleasant things about this area. It was very thorny and green throughout and was good for training things like untangling yourself from brambles and actually trying to focus on orienteering when you had to watch where you put your foot every step of the way. At least the weather was nice and the views from the hilltops gorgeous.
Map: http://www.geocities.com/bgranovskiy4/las_lagunas....
After spending a couple of hours at the Alhambra just after sunrise, we drove all the way down to Barbate (about 350km), stopping at a map called a very pleasant-sounding Las Lagunas on the way. Unfortunately, the two eponymous lagunas were the only pleasant things about this area. It was very thorny and green throughout and was good for training things like untangling yourself from brambles and actually trying to focus on orienteering when you had to watch where you put your foot every step of the way. At least the weather was nice and the views from the hilltops gorgeous.
Map: http://www.geocities.com/bgranovskiy4/las_lagunas....
Running 12:00 [2] 1.41 mi (8:31 / mi)
shoes: 2006-2 VJ Falcons
Running to and from the start of the course.