Trail run ((backbanan)) 25:57  5.0 km (5:11 / km)
Snuck in a quick trip around the backbanan tonight. I biked over and quickly put on my shoes ( quickly because the mosquitoes are out in the evening) and decided that I would really like to break 26 minutes tonight. Set out fairly quickly and almost immediately started slipping out on the downhills, but kept a pretty good effort and avoided any falls.
Came through the halfway point at 12:12 and felt pretty strong. Only started fading on the killer hill (the pebbley one). I peeked at my watch going into the last hill, and saw that I was going to be a little too slow to make it. I focused on short steps and made myself keep pushing. Was immensely surprised and gratified to come through just under. Beating Boris's time was one of my intermediate goals... now I need to keep chipping away at 25:27 which is place 20 on the top 20 right now.
Garmin was nestled in my backpack in the lab, so there is no way to watch how slow I was crawling up that last set of hills.
Trail run5:09  0.71 km (7:13 / km) +47m5:26 / km
Jogging from the parking to the start.
orienteering1:10:01  9.22 km (7:36 / km) +17m7:32 / km
Click on the image to view the Quickroute file in my DOMA archive (Thanks Mats for writing good software)
A fine day for orienteering. The Blodstensvägen ladies suggested that I should go to the training tonight, so I biked down after work to do some orienteering intervals. There was a nice crowd, and 9 men started together.
The faster guys waited for me every few controls, which was nice. I am getting better at running straight on these maps, but I still have plenty of work to do. The little inset that I show above is indicative of my whole course. I would be moving along with confidence, and then see a feature and be completely surprised, and slow down to figure it out.
Trail run5:29  0.72 km (7:39 / km) +11m7:07 / km
To the clubhouse with Sam. Lovely day, legs are pain free.
Trail run12:32  2.18 km (5:45 / km) +30m5:23 / km
Warming up on the forest loop just south of the clubhouse. Legs are also completely empty. Just barren husks that used to have muscles and energy but today they just felt wrung out. The warmup felt like a workout.
Trail run (Intervals) 1:04:56 11.48 km (5:39 / km) +96m5:26 / km
So the plan was 5 sets of (3mins, 2, 1) with 1 minute between intervals and 2 minutes between sets.
I ran off the very tail end of the men's group tonight, doing my best to coax some speed out of the legs. Felt good, just increda-slow. Luckily the club does intervals such that after each piece the group reforms before setting out on the next one.
After 3 sets everyone quit except for Olle, Micke, Oskar and me, and we gamely continued on. I was proud of our little group, and Micke even had enough energy to continue the last 1 minute interval until the top of the next hill.
I figure intervals with tired legs will build mental toughness.
Ran home, pallaed två äpplen, and then had a fantastic dinner with the Blodstensvägen orienteering group. Sam made risotto, Elisa made apple bread and Lisa and Sebastian made kladdkaka. I made it disappear :)