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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BorisGr

In the 7 days ending Oct 24, 2007:

activity # timemileskm+m
  Running5 5:52:39 41.87(8:25) 67.39(5:14)
  Orienteering3 3:35:55 17.57(12:17) 28.28(7:38) 5319 /24c79%
  T.rex training1 1:00:00
  Total6 10:28:34 59.45 95.67 5319 /24c79%

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Wednesday Oct 24, 2007 #

Running 35:00 [2] 3.89 mi (9:00 / mi)
shoes: Rob's shoes

Warm-up/cool-down

Running race 17:21 [5] 5.0 km (3:28 / km)
shoes: Rob's shoes

This week, instead of the now-almost-weekly lunchtime backbana, Björn proposed that we do a time trial on the track. He wanted to do 10000m, but I decided I would run 5000, since it's a distance I've run on the track as a benchmark a number of times before and knew it would be a good test of current shape. My PR coming in was 17:31 from a year ago, but I knew it would be hard to break, given that I've been training pretty hard the last few days and that it was quite cold and windy at the track. Still, I settled into a nice and comfortable pace early, running behind Björn, then was in pain, as usual, around laps 7-9, and then felt pretty strong finishing for a new PR of 17:21. Still pretty far from the sub-17 I really hope to reach, but at least it's progress. Might have to try a 10km on the track sometime this fall to see if I can go faster than the 37:14 I ran in the road race last week.
Splits:
83.9
83.1
82.5
83.8 (5:33 mile)
84.0
83.5
84.5
84.7 (5:37 mile)
85.1
85.0
84.0
81.8 (5:36 mile)
35.1

Comparing splits with my 5km on the same track a year ago (http://www.attackpoint.org/viewlog.jsp?userid=13&p...)
is interesting: ran almost the same speed for the first 11 laps, and almost all the time difference is in the last 600 meters.

Running 10:00 [2] 1.18 mi (8:30 / mi)
shoes: 2007 VJ Falcons

Warm-up and jogging to the parking lot from the finish.

Orienteering 43:15 [4] *** 5.8 km (7:27 / km)
spiked:4/6c shoes: 2007 VJ Falcons

Wednesday Night-O in Morga, the weird, hilly part of Lunsen.
Decided to run the middle course this week after last Wednesday's disaster, in order to get some self-confidence back and take the course at a comfortable pace and not feel rushed. It went pretty well, though I still bobbled the first control by about 30 seconds and then missed #4 by about 1:30 or so, and the orienteering wasn't very difficult. Still, it was nice to have a decent run, even if on tired legs.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=3...

Tuesday Oct 23, 2007 #

Running 1:20:14 [2] 10.03 mi (8:00 / mi)
shoes: Saucony 2006

A long run on "The Yellow Trail", a trail that starts at the Studenternas IP track in the north and goes all the way down to Skarholmen, by the lake. We ran with headlamps, and the trail was quite muddy and rooty (is that a word?), making it hard to run. I felt strangely out of energy and turn back towards the clubhouse along Gottsunda Gipen when I felt like I've had enough. I wonder if the lack of energy is due to not eating pasta (or any other carbs) for dinner last night, for the first time in weeks (months?) ?
After training, we had a men's meeting to talk about Smålandskavlen, the winter ski camp, and the end-of-winter training camp someplace warm, such as Spain or Portugal. Is it bad that it's only October, but I am already getting excited about a warm-weather camp?

Monday Oct 22, 2007 #

Running 54:05 [2] 6.36 mi (8:30 / mi)
shoes: Rob's shoes

Warm-up, cool-down, and jogging between intervals.

Running 10:00 [5] 2.0 mi (5:00 / mi)
shoes: Rob's shoes

Fast intervals with Patrick on the lit trail in Stadsskogen. We ran (10x30 sec on / 30 sec off) x 2, with 5 minutes jogging between the sets. Felt good to go fast, feels like it's been a while.

T.rex training 1:00:00 [2]

Gympa (or is it Jympa?) at F&S with lots of Linné people, including Mari.

Sunday Oct 21, 2007 #

Orienteering 2:21:04 [2] 17.63 km (8:00 / km)
shoes: 2007 model Falcons

An old Tuesday night line-O (course X) on Nåsten with Patrick and Mari. We had one compass between the three of us, so the compass made the rounds, and the person carrying it got to lead. We got sort of lost a few times, but mostly did pretty well navigating. It was also about the most comfortable I've ever felt reading a detailed 1:15 map on the run. Don't know if it's just familiarity with Nåsten or actual improvement in my map-reading skills, but it was nice regardless. Felt pretty good running, even if we ended up being out a bit longer than the "two hours +/- 20 minutes" estimate that I gave Patrick and Mari early on in the run.

Saturday Oct 20, 2007 #

Event: Blodslitet
 

Running 25:00 [2] 2.78 mi (9:00 / mi)
shoes: 2007 model Falcons

Warm-up and then cool-down with Andrew

Orienteering race 31:36 [4] *** 4.85 km (6:31 / km) +53m 6:11 / km
spiked:15/18c shoes: 2007 model Falcons

Oktoberracet 2007, OK Enen, Enköping.
An almost entirely flat (I counted the climb for a laugh - about 53 meters!) course with occasional knolls and boulders scattered throughout. Mostly fast woods.
I started quite early (4th starter) and was pretty cold in the beginning, but got warmer as the race went on. Had a very good race for the most part. Didn't feel like I was running too fast, but felt in control most of the time. For most of the course, the controls kept turning up exactly where and when I was expecting them to, which was nice. I did make one big mistake - on #8, I first took a poor route choice, picking an around trail option rather than going straight, and then executing poorly when I didn't see the ditch I was planning to use as my attackpoint. Ended up losing 2 minutes, which is pretty irritating. Still didn't see the ditch after I found the control it was supposedly next to. Amusingly, the guy I caught at #3 followed me the whole way, including through the dark green during my mistake on 8. Ran very well after 8, with just one 20-second bobble on 11. Was the first finisher in H21, which is pretty cool. Ended up 30th out of 90, 5 minutes off the winning time. This winning time belonged to Albin, our incredible soon-to-be 16-year-old, who dominated the H21 class today. Very impressive and humbling.
Regardless, this was my best race in a while, and good for getting some confidence back.
WinSplits: http://www.obasen.nu/winsplits/online/sv/default.a...
Map: http://files.myopera.com/borisgr/albums/264633/IMG...

After the race, we stuck around to watch the Elitseries final. It was a middle distance race, with three loops and paired starts. Each pair ran the first two loops in different orders and then did a common third loop. It was great spectating, though I am not sure how the athletes felt about this format. Additionally, having two runners start each minute meant that lots of packs were forming, surely altering the results to some degree. Still, it was really fun to watch, especially as Mattias Millinger won the men's race, and Tomas Stenström and Mats tied for 5th. Very cool! Annika Billstam got 6th in the women's race, anot both she and Millinger ended up 4th overall in the Elitseries. Plus, at the orienteering gala in the evening, OK Linné was awarded the "Swedish Relay Club of the Year" prize: http://www.oklinne.nu/index.php?page=news&id=2151 .
All in all, a good day for the club.

Friday Oct 19, 2007 #

Note
(rest day)

Rest day! First time in a while I am taking one of these voluntarily.

Thursday Oct 18, 2007 #

Running 2:00:59 [2] 20.16 km (6:00 / km)
shoes: Saucony 2006

Nice long run with Patrick and headlamps. We ran down to Sunnersta, ran a few loops of the Backmördarpasset that everyone was doing (a 1km long hill loops with 55m climb that people were running over and over), and then back home in the darkness. Nice run, nice company.

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