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Training Log Archive: BorisGr

In the 7 days ending Nov 18, 2007:

activity # timemileskm+m
  Running5 5:05:05 34.43 55.41 300
  Orienteering3 3:25:43 16.77(12:16) 26.99(7:37) 16060 /78c76%
  T.rex training1 40:00
  Total5 9:10:48 51.2 82.4 46060 /78c76%

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Sunday Nov 18, 2007 #

Running 20:00 [2] 2.35 mi (8:30 / mi)
shoes: VJ Falcons-Fall '07

Running to the start and back from the finish with Kat.

Orienteering race 1:09:44 [4] ** 11.6 km (6:01 / km) +160m 5:37 / km
spiked:24/29c shoes: VJ Falcons-Fall '07

Chig Regional Event at Epping Forest just northeast of London.
The forest was mostly flat, open, and fast, with few features to navigate by and occasional areas of brambles and holly bushes to fight through. I made a few mistakes (total of about 5:30), mostly in totally vague areas where I got pulled off the line on my bearing. Not good. Also felt very sluggish running, and both my hamstrings were really sore, which was especially noticeable on roads and trails, when I picked up the speed a bit.
Despite the so-so race, it was still cool to run 6 min/km for a long course, but I did get my butt kicked by a couple of guys:
Too bad. Kat and I tried for a double win, and she did her part... Next time!

Friday Nov 16, 2007 #

(rest day)

Planned day off after a really good week of training. Off to England for the week-end!

Thursday Nov 15, 2007 #

Running 40:00 [2] 4.44 mi (9:00 / mi)
shoes: Asics 2007

Running to Hågadalsskolan, warm-up, cool-down, running home, and jogging between intervals.

Running 10:00 [1]

Löpskolning aka Secret Russian Running Drills

Running 30:00 [5] 5.71 mi (5:15 / mi)
shoes: Asics 2007

Intervals, felt like the first time in ages. We ran my morning jog loop that goes around Ekebydalen, Flogsta, and past Studentstaden. Nice group tonight, about 30 people. I mostly ran with Lars, and felt stronger and stronger as the workout went on. Just about the best I've felt this year while pushing hard. We did 1-2-3-4-5-5-4-3-2-1 minutes with 1 minute off, except for 2 minutes off after the 5's. Nice workout.

T.rex training 40:00 [2]

Circuits with the club after intervals, first time this winter. Definitely felt like I was out of practice, but it was fun anyway. Training is just so much more fun with other people!

Wednesday Nov 14, 2007 #

Running 36:38 [2] 4.58 mi (8:00 / mi)
shoes: VJ Falcons-Fall '07

Running to the start of backbana and back (twice, since I forgot my office keys at the start for the second time this year), plus warming up with Lasso and co.

Running 29:56 [3] 5.0 km (5:59 / km) +300m 4:36 / km
shoes: VJ Falcons-Fall '07

Backbana at steady pace. Ran slower than Lasso and faster than Björn and his co-workers, so ended up running alone. A couple of centimeters of snow mixed with mud on the ground. Pretty slippery, but not too bad. Once again felt nauseous most of the morning. Is it possible to become acutely lactose intolerant overnight?

Running 5:00 [2] 0.56 mi (9:00 / mi)
shoes: 2007 VJ Falcons

Running to the start of the night-O.

Orienteering race 42:52 [3] *** 5.1 km (8:24 / km)
spiked:11/15c shoes: 2007 VJ Falcons

Wednesday Night-O.
Did the middle course tonight and got to try out Lasso's Betty headlamp , since he was too tired to race tonight. It was incredible! Such a huge difference compared with a regular lamp. Not surprisingly, I also did my best night orienteering so far this year, actually running in control most of the time, though still making a few mistakes, none of them too big. Ended up second on the middle course, 20 seconds behind Sofie:

Tuesday Nov 13, 2007 #

Running 2:03:31 [2] 20.0 km (6:11 / km)
shoes: Asics 2007

Running to the clubhouse, then a long street-O on the South Uppsala map with Michele, who was visiting for a bit, and partway with Patrick. Then running back home in anticipation of the fine feast of fresh pasta that Michele cooked up for us, followed by home-made merengues and mirto, the yummy Sardinian liquor. A fine evening!

Monday Nov 12, 2007 #

Orienteering 34:59 [2] **** 3.89 km (9:00 / km)
spiked:7/9c shoes: VJ Falcons-Fall '07

Last day of our mini-camp in Karlstad. This training consisted of four different sections on the map around Sisu Forshaga's clubhouse. The first one was a course that had all the legs go through green areas, with the idea of keeping a straight line and maintaining map contact through the green. It went pretty well for me - I made two small mistakes, both of them in the white.

Orienteering 17:12 [2] *** 2.0 km (8:36 / km)
spiked:2/6c shoes: VJ Falcons-Fall '07

The second section was a compass course. The control circles were blacked out, meaning that we needed to hit the center of the circle right on to find the control. In reality, the flags were hanging a bit high, so they were usually pretty easy to spot. Still, it was a good technique exercise, which clearly exposed one of my weaknesses: running on a bearing through featureless terrain.

Orienteering 14:36 [4] *** 2.0 km (7:18 / km)
spiked:9/11c shoes: VJ Falcons-Fall '07

The third part of the session was middle distance / sprint training, with a lot of short legs and lots of changes of direction. The goal here was to know how you will leave the control as you are approaching it, and just being smooth and confident through the controls. This went pretty well, though I was rather tired pushing through the deep moss/blueberry towards the end. Really fun exercise, though!

Orienteering 26:20 [2] ***** 2.4 km (10:58 / km)
spiked:7/8c shoes: VJ Falcons-Fall '07

After a fifteen minute break, I went out on the last exercise, a short course through some of the same tough terrain we ran in on Friday. Hilly, rough ground, deep moss, and lots of cliffs and contour features. Very, very cool. Moved pretty slowly, but navigated reasonably well, including nailing a hard downhill control towards the end - the kind I'd been screwing up all week-end.
A great way to finish off a really good camp. Thanks Tom and the rest of the Hollowells for putting this together!

Running 10:00 [2] 1.25 mi (8:00 / mi)
shoes: VJ Falcons-Fall '07

Running to the start of the last exercise and back from the finish.

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