Tuesday Feb 28 |
 | Running tempo 39:00 [4]10 km (3:54 / km) | |
| shoes: VJ sarva |
| Tempo intervals back in the snow in Uppsala - bit of a shock. 3*12min with 1min recovery. Didnt feel great. |
| Running 21:00 [2]4 km (5:15 / km) | |
| shoes: VJ sarva |
| Warm up/down for the tempo session. |
Monday Feb 27 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: adidas adistar trail |
| Morning jog with hansa up the beach and back from the hotel. Flew back to arlanda in the arvo. |
Sunday Feb 26 |
| Orienteering race (Costa calida day 2) 35:00 [5]*** 5 km (7:00 / km) | |
| shoes: VJ Integrator |
| Day 2 of the race, was raining, cold and i was starting v. late in the chasing start thanks to mispunching the day before so wasnt really up for this race and made a lot of small mistakes and was tired, bit of a dissapointing way to finish the week. Was sick after the race so no more training for the day for me. |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: VJ Integrator |
| Warm up/down for the race. |
Saturday Feb 25 |
| Orienteering race (costa calida wre) 1:25:00 [4]*** 13 km (6:32 / km) | |
| shoes: VJ Integrator |
| WRE costa calida, mispunched at the 8th control on a cliff 75m away - shit! cant remember if i checked the no. or not but i was a bit stressed after missing a few minutes on the previous two controls. Otherwise ran pretty well and felt strong at the end. Would have been a good result if i had run the course. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: VJ Integrator |
| Warm up/down for the race. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: adidas adistar trail |
| Easy evening jog with hansa up the boardwalk next to the beach and back along the beach before dinner. |
Friday Feb 24 |
| Orienteering 30:00 [2]**** 5 km (6:00 / km) | |
| shoes: adidas adistar trail |
| Easy morning training on the Guadarmar sand dune map, ran slowly and smoothly, was pretty tired this morning. |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: adidas adistar trail |
| Pretty easy evening run along the coast and running along the rocky shelf next to the coast. Was fun to run next to the coast but the purpose of the run was for hakan and hansa to stop in at the norwegian restraunt up the coast to check how the swedes were doing vs the czechs in the ice hocky semi final - eurosport at the hotel was on the blink. |
Thursday Feb 23 |
| Orienteering long 1:55:00 [3]*** 15 km (7:40 / km) | |
| shoes: adidas adistar trail |
| For the morning training we drove out into the mountains, this was a long run as a group on the sierra del molino map. It reminded me a lot of the flinders ranges in south australia and it was great fun for a long training. Felt strong today and with the sun shining it was a really good training. |
| Orienteering 45:00 [3]**** 7 km (6:26 / km) | |
| shoes: adidas adistar trail |
| Arvo training - race against the sun, pretty much drove straight here (la marina sand dune map) after we got back to the hotel from morning training. Started this training as the sun was going down so ran the 7km as a race to finish the course before it was total darkness, ran the last few km being able to read the map only in the yellow areas which made the training a bit more interesting. felt strong and this was a fun training. |
Wednesday Feb 22 |
| Orienteering race 20:00 [5]*** 5 km (4:00 / km) | |
| shoes: adidas adistar trail |
| Took the ferry over to an island off the coast from Alicante to run a sprint race. Driving to the ferry we lost Hakan in the car in front with the map so it was a miracle we made the ferry in time. Anyway this was a great race right round the island including a leg through some waist deep ocean to a smaller island with a few controls. A mixture of very fast running across the island, scrambling up and down some sea cliffs through the small village and the legs through the water. hakan won 25 sec in front of me. |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: adidas adistar trail |
| warm up and down for the sprint race including pulling in a few controls. |
| Orienteering long 1:20:00 [3]**** 12 km (6:40 / km) | |
| shoes: adidas adistar trail |
| Ran a longer training on the la marina sand dune map in the afternoon, ran part of the course with 150 controls, took 80 of them. Was a fun training but felt tired and was full on concentration with controls every few hundred metres. |
Tuesday Feb 21 |
| Orienteering tempo 30:00 [4]**** 6 km (5:00 / km) | |
| shoes: VJ Integrator |
| Sport ident course on La Marina sand dune map near alicante. ran a solid tempo and was pretty good technically, a few small misses around 20-30 sec. |
| Orienteering 30:00 [3]*** 4 km (7:30 / km) | |
| shoes: VJ Integrator |
| warm up/down from the morning tempo training jogging backwards round the course on the warm down. |
| Orienteering long 1:25:00 [3]*** 13 km (6:32 / km) | |
| shoes: VJ sarva |
| long orienteering course on a rocky and scratchy spanish map, reminded me of orienteering around sydney but it was fun to run in the warm weather, ran the first half of the course with steve palmer and martin hammarberg which was fun and put a bit of pressure on to hit the control. |
Monday Feb 20 |
| Orienteering 35:00 [3]**** 6 km (5:50 / km) | |
| shoes: VJ Integrator |
| Flew to Alicante in spain in the morning and then ran the jwoc middle distance course in the afternoon on the guadarmar sand dune map. It was so awesome to run in normal orienteering clothes and on real ground - even though the sand was soft it wasnt freezing or slippery like snow. Was a bit rough technically for the first few controls but pretty good once i got into the groove of sand dune orienteering again, the last few controls turned into a bit of a race between hakan steve and myself which was a bit of fun. |
Sunday Feb 19 |
| Running long 1:45:00 [3]21 km (5:00 / km) | |
| shoes: VJ sarva |
| Ran over to Bjorns backbana, ran one lap then home again. was nice to run up and down a few hills and with the new snow it wasnt to icy which was a good change. Felt pretty good, nice to have had a bit of a rest before heading off to Spain in the morning. |
Saturday Feb 18 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Feeling a lot better today so after soaking up nearly the entire days olympics - awesome womens relay race! - i headed out for a easy 30min jog on small forest paths in the snow. felt ok. probably will have another easy day but a bit longer tomorrow. |
Friday Feb 17 |
| Note | |
| (sick) |
| Another total day off for me. I have a cold (about due since it has been since july 2005 since my last one) so i am going to skip the Malung training camp in Borlange and hope i am healthy for a weeks training and racing in Spain starting monday. Hopefully feel up for some easy training tomorrow. |
| |
| C • ugh 2 |
Wednesday Feb 15 |
| Running 1:00:00 [2]13 km (4:37 / km) | |
| shoes: Asics kayano |
| Dragged myself away from the olympics for an easy jog on bike paths around uppsala, ran over a few hills from the hill course towards the castle. Sore knee as usual lately. |
| Orienteering race (NC Cup night race) 1:35:00 [3]**** 10 km (9:30 / km) | |
| shoes: VJ Integrator |
| NC Cup night race. Boris pretty much summed up this training for me as well. I really wasnt looking forward to this race and nearly didnt go since i had had a bit of a upset stomach during the day but i thought i should do as many of these as possible before tiomila. To me the main challenge in these races is technical and not physical anyway. I started ok to the 1st but wasnt careful enough in the last part coming into the 2nd control, i should have checked the compass really carefully since is was a vague spur with some boulders on it and dark obviously but i just ran in the vague direction and waited to see the reflector. Eventually i ran out to the field and was pretty dissapointed to realise where i was but it took 10 more min of frustration to find the control in the end. What a debacle. If it wasnt for Boris ( in the same situation as me) i probably would have run straight back but he convinced me to run a few more controls together with him which was good training since i thought this was one of the toughest areas i have ever run at night, very low visibility and very flat with many very small details. Ran back along a big paddock with a howling wind and deep snow, great way to finish the training. Am going to have a day off on thur to freshen up physically and mentally before a training camp with Malung in Borlange over the weekend and then off to some sweet warm weather in spain on mon. |
| |
| C • control 2 3 |
Tuesday Feb 14 |
| Running tempo (Stair machine) 45:00 [4]11 km (4:05 / km) | |
| shoes: Nike zoom elite |
| Tempo intervals on the stair machine at the gym. 10min warm up and then 4*5min with 1min recovery plus 10*50sec with 10sec recovery on the stair machine at max speed. 5 min warm down and 5 min stretching in the steam room afterwards. |
| Orienteering long (night) 2:15:00 [3]*** 18 km (7:30 / km) | |
| shoes: VJ sarva |
| Tue night long run in the snow with Linne. As usual didnt read the map much in the first hour just followed the line of people and had a bit of a chat with Boris inc a few jokes about how often we both stack on the ice. Read the map in the second half which was mostly ok. Mats ran a bit faster in the last 10min on the roads but mostly pretty cruisey pace. |
Monday Feb 13 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jog to and from gympa. |
| Gympa/Strength (Classic Iron) 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| Classic Iron Gympa at the gym, aerobic/strength circuit, felt pretty good, nice to train inside instead of out in the snow. |
Sunday Feb 12 |
| Orienteering long 2:25:00 [3]*** 20 km (7:15 / km) | |
| shoes: VJ sarva |
| Long orienteering course in Nasten with the Linne boys plus running to and from home. Lots of snow as usual, we ran as a group followed where we ran on the map and every couple of legs tried to run myself. Was nice to orienteer in the day again but it is pretty tough for me when everything is covered in snow. |
Saturday Feb 11 |
| Orienteering race (NC Cup) 1:35:00 [4]**** 15 km (6:20 / km) | |
| shoes: VJ Integrator |
| Mass start race in the snow. 73 min 6th. Started pretty badly by missing the first control, i had really good contact coming into the area and then relaxed in the last part but was shocked when the number wasnt mine. I panicked a bit then and even though i was only 50m away i lost 3-4 min. Ran the rest of the race either alone or with Lars Magnusson and went better towards the end. Includes approx 20min warm up down. |
Friday Feb 10 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy jog down to the gym and back to play football indoors with some guys from school. |
| Football 1:00:00 [1] | |
| shoes: Asics kayano |
| Playing football indoors with some guys from school and a few others that just turned up, great fun but this turned out to be a bit longer and harder than i was hoping for today. |
Thursday Feb 9 |
| Running tempo 1:10:00 [4]16 km (4:22 / km) | |
| shoes: VJ sarva |
| 40min tempo session running just below threshhold. Ran in a group with mats and jan troeng and johan lindahl. we ran out on bike paths for 20min turned round and ran back with the aim to get back to the start in 40 min, i was about 20sec out which was ok since it was slightly uphill on the way back. As usual i struggled on the icy corners losing 5m every time we turned a right angle. 30min warm up and down inc some running drills. |
| Gympa/Strength 40:00 [2] | |
| shoes: Mizuno Wave aero |
| Gympa/ strength training after the tempo session with Linne. Finished off by playing soccer for 10min which was fun. |
Wednesday Feb 8 |
| Running tempo (Stair machine) 45:00 [4]11 km (4:05 / km) | |
| shoes: Nike zoom elite |
| Tempo intervals on the stair machine in the warmth of the gym. 10min warm up and then 3*10min with 1min recovery. HR just under threshhold. 5min warm down and 5min stretching in the steam room. |
| Orienteering tempo (night training) 1:10:00 [4]**** 10 km (7:00 / km) | |
| shoes: VJ Integrator |
| Night orienteering. Totally not in the mood for this training and did a big mistake on the first control. Pulled myself together after this and ran the next 30min at a tempo pace with much better orienteering. Ran the last 30min at a easier pace but good technically in really good terrain. I have lost a bit of fear of night orienteering and that makes me less concentrated i think, you need to be really focussed for these types of trainings. |
Tuesday Feb 7 |
| Running tempo (Stair machine) 45:00 [4]10 km (4:30 / km) | |
| shoes: Nike zoom elite |
| Tempo intervals on the stair machine. 30min total (4*5min 1min recovery and then 5*2min with 30sec racovery), HR just under threshhold. 15min warm up/down. |
| Orienteering long 1:55:00 [3]*** 18 km (6:23 / km) | |
| shoes: VJ sarva |
| Tue night long run with Linne, ran from hometo and from the clubhouse as well. Felt pretty good tonight, kept good contact on the map but when the boys wound it up for the last few km on the roads i watched em sail off into the distance and jogged back by myself through the forest which was pretty peacefull. |
Monday Feb 6 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jogging to and from the gym for gympa. |
| Gympa/Strength (Classic iron) 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| Classic iron strength training, aerobic/strength circuit. |
Sunday Feb 5 |
| Running race 9:15 [5]3 km (3:05 / km) vdot: 64.3 | |
| shoes: Mizuno Wave aero |
| 3k race, 9.15 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Asics kayano |
| warm up/down for 3k |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: VJ sarva |
| morning jogg |
Saturday Feb 4 |
| Running tempo 1:00:00 [4]17 km (3:32 / km) | |
| shoes: VJ sarva |
| 4*15min with 2min recovery tempo intervals, with jan troeng, really tough session. |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: VJ sarva |
| warm up/down for tempo session |
Friday Feb 3 |
| Running tempo (stair machine) 30:00 [4]8 km (3:45 / km) | |
| shoes: Nike zoom elite |
| tempo intervals 10*45sec 15sec easy + 5*2min 1min easy + 10min |
| Running (Stair machine) 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| warm up/down on the stair machine |
Thursday Feb 2 |
| Running intervals 25:00 [5]8 km (3:08 / km) | |
| shoes: VJ sarva |
| intervals 8*3min with 1min easy, super icy and tough on the corners. |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: VJ sarva |
| warm up/down inc running drills |
Wednesday Feb 1 |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Asics kayano |
| easy jogg |