I’m sorry to say but I’m not going to discontinue this blog and go back to my old blog instead.
The goal of running 236 kilometers still remains so follow me on http://callerobertsson.blogspot.com instead to se if I make it.
- Bye!
/Calle
Posted in UltraRevenge
WODs, WODs, and WODs!
There’s a lot of daily workout sites on the web. Here’s the ones I follow on a daily basis.
The Crossfit Main Site workout of the day. I sometimes do these WODs but mostly use it a source of inspiration. Great workouts!
Interval or tempo run. I’m doing one or two of these every week aiming to increase to three. Heavy duty running!
Crossfit Endurance Strength and Conditioning WOD
Strength and conditioning workouts for endurance athletes. These exercises are the base of my training.
WOD for the athlete who wants to be strong and a fast sprinter. For me used as inspiration mostly.
Kelly Starret making streching sexy. Great resource for injury prevention a performance optimization. Watching all episodes and trying to incorporate it my training and life.
Just started to follow this site. Cool gymnastic moves that I will try to do when I feel for it.
Yea, thats wraps it up.
- WOD!
/Calle
Well, now I have a more detailed plan for the next 30 week leading up to my successful 246 km run – the Gax Trans Scania 2011.
The date is scheduled to July 29th when the race is started. I’m still not sure if I’ll join the competition or do a solo gig, but the aim is set for the same date.
This time I will avoid nailing down a too detailed planning but instead I will keep it on a higher simpler level.
Workouts
I will follow the Crossfit Endurance programming as the main training base. Doing the The Strength and Condition WOD for strength and doing the Interval and Tempo Runs as running exercies.
Long Runs
I have planned three ultra long runs, 50 km, 80 km, and 120 km to get a confirmation that I’m making progress. I believe these long and slow runs will be an important part of the mental training as well as an adoption to the physical demands of ultra long running.
The Target at Hand
Friskis & Svettis
As a trainer at Friskis & Svettis I will lead an easy run every third week and a quality run every single week in April, May and June.
Other stuff
I will keep an eye on the Mobility WOD project and try to work on my goats. The Gymnastics WOD seems intresting aswell so I will perhaps incorporate bits of it in the training.
The schedule
The overall schedule will be three Hard weeks and then an Easy week per month. Where a hard week will contain 5-6 WOD, 1-2 Interval runs, and 1 Tempo run. A easy week will have 2-4 WOD, 0-1 Interval runs, and 0-1 Tempo run.
Now the only thing to do is train!
- Run
/Calle
I thought a lot on the reasons why I failed to run the Gax Trans Scania last summer but did’t come to any sound conclusions.
Failure Reason?
But today I took a look in my training log and noticed a note “Walking in Malmö, 3-4 h” the day before the event started. Now I remember that I did a lot of walking.
From the train station to the hostel, from the hostel to a grocery store, back to the hostel, out to find a resturant. Wandering back and forth all afternoon and evening.
Perhaps that is the main reason the running felt hard from the start and caused the downfall of this runner. There’s no telling for sure, but it seems like the most plausible reason and something I will avoid the next time.
Talking about the next time I’m almost complete with the planning for the next 30 weeks until my next attempt to run 246K. The preliminary date is set to 29th to 31th of July this summer. I’ve not yet decided if I will run the Gax Trans Scania race or do a solorun on the old trail. Time will tell.
BTW, I’m uning my Ericsson X10 Xperia as GPS but I has very short battery life so I wonder if there exist any GPS-loggers that can work for 60 hours with a sample every 10th second?
Anyhow, I’m feeling great about almost everything but is still a bit unassure about my performance on running longer distances. But that will be answered in the next forthnight after running the Gax Training Run on Jan 30th in Lund.
- Run!
/Calle
The last days of warm weather fooled me yesterday to believe that the paths along the Northen River Shore (Norra Älvstranden) in Gothenburg was free from snow and ice. I was wrong.
When I arrived at work the parkinglot was an icy mess with only occasional gravel here and there. Same for the walkingpaths leading to the office. To make a run at lunch time would be foolish. I am a fool.
After a couple of hours working a quick change to running gear me and my Crocs defied the laws of nature, turned the nose up wind, and started running. Running? I ment slippering. The paths were terrible and the wind chilling. But I pressed on and after a while I noticed that the sun where shining brigthly and I had a big smile on my face.
After the first rush
Plan was to run some intervals but it was impossible on the ice but I managed to do a couple of rushes on a brigde was was free from ice and snow before I turned around and ran back to the office.
In the end it was a nice run and I’m happy to be a fool.
In the shower I realised that I forgot the towel at home, but there was plenty of drying paper so that obstacle was overcome aswell.
- Run!
/Calle
Today I defied the force of nature and did a Crossfit Endurance WOD in the snow and blistering cold. Well, perhaps not blistering today, but it has been quite cold for several weeks and we do have a lot of snow.
I gathered a rock, a 53 cm high table, and a jumping rope and put it outside our home Stenhall. The rock was a bit to light, the table a bit slippery and unstable, but the jumping rope was just perfect.
The WOD consisted of 6 rounds of, 6 Over Head Squats, 12 Box Jumps, and 24 Double Unders, but I changed it to 50 ordinary jumps.
The video below show almost one round.
After the rounds I rested 5 minutes and tried to do Hollow Rock and L-Hang for 3 minutes each. Tough! I managed to do the Hollow Rocks with one bent leg pretty well, but the L-Hang was a complete failure.
Tomorrow there will be another WOD to beat.
- Train!
/Calle
I’ve been lazy. Shame on me, or…
December has been a lousy month with sickness and lack of motivation so I think I did the right thing not forcing myself to train hard but to take it easy for a couple of weeks. A good choice.
I haven’t been completely Ctrl-Z the last weeks. Did a 15K long run ten days ago in medival conditions mostly on unplowed bicycle paths. Terrible, but good training.
Calle vs Dr Tabata
A week ago I tried a group training session at Friskis called Barbell (Skivstång) where you do a lot of different movements with a barbell. Weights are low but repetitions high so it was completly opposite to what I’m used to. Change is good.
Today I did some deadlifts, cleans, jerks, etc and finished with at Tabata session on the treadmill. With 12% slope it’s easy to keep from laughing. 
This was my first Tabata session on a treadmill but I think it is a good way to do it. Much easier to keep a consistent speed on a treadmill.
Soon there is a new year and then I will become a personal trainer for my wife. Her programming will be based on Crossfit WODs and aerobic group sessions at Friskis and when the outside conditions improve she will do some running. It will be very intresting to follow her progress.
- Run!
/Calle
The tickets are payed and the accomodation reserved. On the January 30th I will run the Gax Training Pass.
This year the run starts at the Central Station in Lund (Close to Malmö in Sweden) and goes to Skrylle and then back to the start again. The run is a bit over 50 km.
.jpg "Winter in Skåne")
Last Years Training Run Image by Stefan Samuelsson
Winter in Skåne is often a bit warmer than where I come from but can be terrible sometimes as you see in the image above.
The snow collects in snowdunes and the wind blow through bone and marrow, but with such company – a band of fellow fools – earthly things doesn’t matter.
So now its time to plan for the trip and food, do some winter testing of equipment for long runs, and just enjoy the holidays. On the 29th I’ll take the train to Lund…
-Run!
/Calle
Calle Robertsson
