Saturday Apr 29 |
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| Event: 10Mila 2006
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 | Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy morning jog with Bernt and Alf. |
| Orienteering race 1:25:00 [4]***** 15 km (5:40 / km) | |
| shoes: VJ Integrator 2 |
| Tiomila - 1st leg. Finished 1min down in 50th, (super tight field!) which I was pretty satisfied with esp since it was the first time I have run a real night leg in a big relay. I ran with one of the new lupine lamps which are awesome - 16w on high beam and apparently the equivalent of a 65w halogen, it certainly lit up the forest. I had a few small mistakes but no big problems except really sore guts the entire way which made it pretty uncomfotable to run, this was maybe from haveing a spare lamp too tight round my waist. A few controls turned into real fights to punch the controls and i got pretty fired up at some of the idiots pushing and shoving with memories of the Idre WC debacle flooding back. Anyway we finished 12th overall which was a pretty solid result after everone in the team did a good job. |
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| C • great job 7 |
| Running 30:00 [2]4 km (7:30 / km) | |
| shoes: VJ Integrator 2 |
| Warming up for Tiomila. |
| Note | |
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| Mistake Money - At Malung we have a scheme through the year where at big relays and training camps we pay 10kr per min mistake over 1min. The person who has paid the least at the end of the year is the winner, last years winner was Hakan. I think this is a pretty cool competition and a little more reason not to make mistakes, anyway it was good not to open my mistake money account at Tiomila. |
Friday Apr 28 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy 30min jogg in stadskogen, bumped into Olle Karner who was getting a bit of snow free running in down in uppsala before 10mila. |
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| C • Watch out! 2 |
Thursday Apr 27 |
| Orienteering 30:00 [4]**** 5 km (6:00 / km) | |
| shoes: VJ Integrator |
| Ran a 60min course with Linne training. Ran pretty well except for some little mistakes round the controls. Sometimes I ran at a higher tempo sometimes a easier pace depending on the terrain. Felt pretty good even though it was raining and bloody slippery. |
| Orienteering 30:00 [3]**** 5 km (6:00 / km) | |
| shoes: VJ Integrator |
| The easier half of the orienteering training. |
Wednesday Apr 26 |
| Running 1:10:00 [2]16 km (4:22 / km) | |
| shoes: Asics kayano |
| Awesome weather today, could run in shorts and t-shirt, its amazing how fast it has changed. Anyway the weather was about the only good thing about this run, i felt crap and had a sore knee so i had to keep stopping to stretch it so i could run. Played soccer with some guys from school for a bit in the middle of the run which was fun. |
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| C • Congrats! 9 |
| Football 20:00 [2]2 km (10:00 / km) | |
| shoes: Asics kayano |
| playing football with the guys from school. |
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| C • Tiomila 2 |
Tuesday Apr 25 |
| Note | |
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| Malung decided their tiomila team today. I am going to run 7th (9.4km just as it is becoming light - start about 5am). I thought i would have to run first like i did in most relays last year but this will be a much nicer leg to run since it wont be night and there wont be a thousand people pushing and shoving constantly. It is going to be really fast orienteering with the expected time for the leg about 42min so i am really looking forward to it. We have a pretty good team so hopefully i will be going out near the lead.
If you want to have a bet go to www.svenskaspel.se and click on "mixen" Malung is 25 to 1 to win and 7 to 1 to be best swedish team. Halden are favourites, 2.5 to 1. |
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| C • malungs 8 |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Nike zoom elite |
| A tough interval session with the Linne guys, with less than a week to tiomila everyone was out and hammering. Short fast intervals with long recovery, 8x(90sec hard, 45sec rest, 45sec hard, 2min rest). I had never done intervals like this before but i think it was quite good esp to run in the last 4-6 weeks before some big races. |
| Running 1:00:00 [2]10 km (6:00 / km) | |
| shoes: Nike zoom elite |
| Warming up / down and jogging between intervals. |
Monday Apr 24 |
| Mountain Biking 1:40:00 [3] | |
| shoes: Nike ACG MTB |
| Mountain Biking again, what an awesome day, it felt like 20 deg but actually i think it was about 14 (i am turning into a real swede when i think 14 deg is awesome weather). Anyway went out and did a few laps round the mtb single track, i was heaps better today and didnt feel like i was about to hurt myself every time i went down a steep hill. |
Sunday Apr 23 |
| Orienteering race 1:30:00 [4]**** 16 km (5:38 / km) | |
| shoes: VJ Integrator 2 |
| Elite series classic, running E2 again. Lost 2.5 min on the basic 1min leg to no.2 and was really pissed at myself. After that i ran with no care at all. When i read the map it went really well but didnt take any extra care on the difficult controls and kept making more mistakes. Pretty dissapointed, maybe 19th but could have been a lot better. |
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| C • tiomila 2 |
| Running 30:00 [2]5 km (6:00 / km) | |
| shoes: VJ Integrator 2 |
| Warming up and down. |
Saturday Apr 22 |
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| Event: Elitserien Middle/Long
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| Orienteering race 36:00 [5]**** 6 km (6:00 / km) | |
| shoes: VJ Integrator 2 |
| Middle distance race. Ran Elite 2 but was a pretty good field anyway since E1 was awesome. I started pretty solidly but did a big mistake on the first difficult control. Ran a bit carelessly after that and missed 2 or 3 more controls and was pretty annoyed with myself. 4.5 min after. |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Warming up and down. |
Friday Apr 21 |
| Orienteering 50:00 [3]**** 8 km (6:15 / km) | |
| shoes: VJ Integrator 2 |
| Training in Tibro before the eliteseries on the weekend. This was really detailed terrain with a huge number of small depressions and quite green forest as well. I felt ok and ran pretty smoothly, really needed to change the pace and have good map contact but this was also pretty fun terrain. |
Thursday Apr 20 |
| Running hills 6:00 [5]2 km (3:00 / km) | |
| shoes: Nike zoom elite |
| Hill Intervals on the stone monument hill. This was a half session since i am running two races on the weekend. 6*approx 1 min (1.04, 1.04, 1.04, 1.05, 1.03, 1.02) with jog down recovery. I had a pretty sore knee before this training exactly like i had last year in april so i knew i could fix it with some stretching but jeez i spent ages stretching before it made a difference. Anyway running fast uphill was no problem. |
| Running 50:00 [2]10 km (5:00 / km) | |
| shoes: Nike zoom elite |
| warming up and down and the jog down during the intervals, was crappy weather, windy and cold rain that had just changed from snow, hard to believe i was out mountain biking in the sun yesterday. |
Wednesday Apr 19 |
| Mountain Biking 1:40:00 [3] | |
| shoes: Nike ACG MTB |
| Finally the weather got good enough to get out for a spin on my new mountainbike that has been sitting in my room begging to be ridden for months. It was awesome fun on the single track through the hill course and then on the mtb single track around the ski hill. Its been a while since i have ridden a mtb and there was a few hairy moments but it was cool fun anyway.
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| C • the sweet Scott? 2 |
| Orienteering tempo 53:00 [4]**** 10 km (5:18 / km) | |
| shoes: VJ Integrator 2 |
| OK Linne Tiomila test. I ran a pretty solid tempo but did quite a lot of mistakes around the controls. I didnt really make any plan coming into alot of the controls so that is probably why but a lot of people made mistakes tonight so maybe it was also a bit strange near a few controls. Anyway most of the run i had a pretty good feeling of control and ran pretty aggressively which was good. |
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| C • also... 1 |
| Running 20:00 [2]4 km (5:00 / km) | |
| shoes: VJ Integrator 2 |
| Warm up and down for orienteering. |
Tuesday Apr 18 |
| Running 1:20:00 [2]14 km (5:43 / km) | |
| shoes: Asics kayano |
| Jogging with a big group from Linne on small paths in the forest. Slow and easy, felt ok. |
Monday Apr 17 |
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| Event: Elitserien Long
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| Orienteering race 1:22:00 [4]*** 14 km (5:51 / km) | |
| shoes: VJ Integrator |
| Eliteseries. I ran Elite 2 and was aiming to be top 5 to get a spot in the eliteseries for next weekend. I felt fine physically, strong but never fast but my orienteering was lazy and slow. The whole race was like a training excercise and i was constantly behind myself on the map and never attacking the course just cruising along passively. On top of this i did 3 small mistakes on the first 5-6 controls that lost about 2-3min. Towards the end of the race a started to run better but it was a bit late by then. I was 19th, approx 6.30 min behind the winner and maybe 3.5 behind 5th place. |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: VJ Integrator |
| Warming up and down for the race. |
Sunday Apr 16 |
| Orienteering 40:00 [3]*** 6 km (6:40 / km) | |
| shoes: VJ Integrator |
| Ran a enter on the day course at a race in the adjacent area to tomorrows eliteseries. I just jogged around and felt ok. Didnt feel very precise with the orienteering and this was a bit of a lazy training really, i should have made an effort to train a good rythm/process before tomorrow. |
Saturday Apr 15 |
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| Event: Sprint SM
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| Orienteering race (Sprint SM qual) 12:00 [5]** 3 km (4:00 / km) | |
| shoes: Nike xc racing flats |
| Sprint SM qual. This was really easy orienteering but super fast. I was typically disorganised before the start and only had time to warm up for about 10min, had also eaten too much for breakfast so i felt like crap. Anyway it was neccesary to really push to make the final, i didnt do any mistakes really but only just scraped into the final with 10th place. (top 10 in 4 heats of 40 make the final) This was the clostest heat and it was crazily tight because i was only 34 sec behind the winner Yuri Omelchenko. Anyway it was a relief to make the final. |
| Running 1:20:00 [2]15 km (5:20 / km) | |
| shoes: Asics kayano |
| Warming up and down for the qualifier and the final. i warmed up for about 30min before the final and definately felt a lot better than in the morning. |
| Orienteering race (Sprint SM final) 16:00 [5]** 3.6 km (4:27 / km) | |
| shoes: Nike xc racing flats |
| Sprint SM final. I felt much better for this race than i had in the morning and the race went pretty well apart from one dumb mistake. The race started in a park and then went through pretty much grid pattern city with some passages etc and then finished with some tough route choices around some canals. I started solidly and was 14th at the spectator control but a few controls after this i didnt see the control set down behind a cannon and lost prob 7-8 secs. I panicked a bit after this and ran out on a route choice leg with no plan which lost another 5 sec or so plus all the rythm i had so it was a real struggle after this. it is so hard to push physically when you mentally feel like you have stuffed it. I finished in 25th which was ok but i was hoping for a lot better. |
Friday Apr 14 |
| Orienteering 30:00 [3]** 6 km (5:00 / km) | |
| shoes: Asics kayano |
| Sprint training in Kristianstad. Hakan had organised a map and course on the area just south of tomorrows final. I warmed up for 15 min and then ran this course at a solid but not fast pace. It was good to get a feel for the scale and get the routine of looking for the best angles and traps where its not possible to get through on the straight line. |
Thursday Apr 13 |
| Orienteering 30:00 [2]*** 5 km (6:00 / km) | |
| shoes: VJ Integrator |
| After spending most of the day driving down to Kristianstad in sthn Sweden i ran a short training on a very flat and fast area next to the beach in Ahus. It was fun orienteering but i just cruised around to loosen up the legs a bit. |
Wednesday Apr 12 |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Intervals with the Linne guys, 5min, 4min, 3min, 2min, 1min, 2*30sec, 4*15sec with 2min (5,4) 1min(3,2,1) and then 30sec recovery. Felt a bit heavy at the start after a tough day yesterday but was good to run fast at the end. |
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| C • workover 2 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warming up/down and recovery for the intervals. |
Tuesday Apr 11 |
| Orienteering 10:00 [5]*** 2.5 km (4:00 / km) | |
| shoes: Nike zoom elite |
| Sprint training. Ran a short sprint course that i had drawn myself around the university area. Pushed pretty hard physically no real mistakes but i know this area pretty well so it was more just to train the routine and the feeling of the right speed to run. |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warming up/down for the morning sprint training. |
| Orienteering tempo 1:00:00 [4]**** 9 km (6:40 / km) | |
| shoes: VJ Integrator |
| Mass start forked relay training with Linne, Lidingo, Thor and some Italian guys. This was a really good training, snow starting to melt so bare ground on top of the hills, all sport ident and big splitting so you suddenly swapped from running alone to being in a group. Started pretty roughly but ran well after the first 3 controls, think i was 3rd back behind Mats and Jan. Inc approx 10min warm up and down. |
Monday Apr 10 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jogging to and from the gym, first time i havent run there on snow for a long time! |
| Gympa/Strength (Classic iron) 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| More classic iron, new instructor today with some crazy moves just when i thought i had learnt the old ones, bugger. |
Sunday Apr 9 |
| Orienteering tempo (Camp Champs!) 55:00 [4]**** 8 km (6:52 / km) | |
| shoes: VJ Integrator |
| The camp club championship, ran pretty solidly again, 4th? fastest just over two min behind flying Marius Mazulis who won with 14sec to Hakan Eriksson, Martin Hammarberg 3rd. I had a small mistake with the route choice to 1 but otherwise no big mistakes, Marius caught me near the end and all i could do was hang on. Same area as last nights training, same weather minus fog and a fair bit of snow and freezing cold water lying around the place but otherwise this was fun terrain, good visibility and lots of details. |
| Running 15:00 [2]2 km (7:30 / km) | |
| shoes: VJ Integrator |
| Warming up. |
Saturday Apr 8 |
| Orienteering tempo 1:10:00 [4]**** 11 km (6:22 / km) | |
| shoes: VJ Integrator |
| Morning training. 8km course with vary chasing start intervals. This was pretty nice terrain and in places even snow free! I ran pretty solidly on this training, was good visibilty which suited me and just got done by one of Malungs new young guns, Erik Rost. Inc 20 min warming up. |
| Orienteering (night training) 1:50:00 [3]***** 14 km (7:51 / km) | |
| shoes: VJ Integrator |
| Night training, this was one of the toughest orienteering trainings i have done. 3 deg, rain, fog and flags sitting on the ground with no reflectors just SI units sitting next to them. Every time i found the control i felt like world champion. We had pre planned route choices on the longer legs to see some differences and to think about the safest way to run at night. This was probably the best i have ever night orienteered since i ran by myself nearly the whole way but it definately helped to already have a plan for how to run each leg. Marius Mazulis, Finnish night champion and Erik Rost were fastest, 6 min ahead of me, pretty satisfied and the maccas on the way back to the hotel was sweet even with sore guts. |
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| C • awesome training 3 |
Friday Apr 7 |
| Orienteering (Night training) 1:40:00 [3]***** 9 km (11:07 / km) | |
| shoes: VJ Integrator |
| The start of Malungs Tiomila training camp, night training, multi loop course, two man relay - the 2nd runner goes out when the first runner finishes the first leg. There was a lot of snow left in this forest so the course that was supposed to be 3 loops was changed to 2, this also meant i warmed up for about 30min waiting for my first leg runner. I ran pretty well apart from losing nearly 10min on a control with no flag or reflector which threw me a bit to say the least, who knows if i ever went there. Had some midnight maccas on the way home to the hotel. |
Thursday Apr 6 |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Nike zoom elite |
| 14*70sec with 20sec recovery intervals with the Linne guys. They mostly ran 24 i think but 14 was good for me on an easy week. Was great weather, sunny, 6 deg, awesome to run on bare asfalt and feel all the power going into forward motion instead of slippin round like a goose on the ice. I was going pretty well tonight and definately feeling recovered after a pretty heavy feeling for the last few weeks. Looking forward to a tough Tiomila training camp in Orebro with Malung on the weekend. |
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| C • nice 3 |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warm up/down for the intervals session. |
Wednesday Apr 5 |
| Orienteering 1:00:00 [3]***** 6 km (10:00 / km) | |
| shoes: VJ Integrator |
| Night Orienteering. 30cm of slushy wet snow, 0 degrees and then it started to snow, lovely! It was a pretty difficult area and i started with the usual carefree attitude ( too busy talking about the Gent - Weveglem and Basque Tour) and did a lot of early mistakes. After a few controls i started to run with a bit more care and it went pretty well after that. Gunna have to sharpen up a bit before Tiomila. Feeling better in the legs but. |
Tuesday Apr 4 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jogging down to the gym and back to play football. |
| Football 30:00 [3] | |
| shoes: Asics kayano |
| Played indoor football with a few random guys at the gym. Was a fun way to have some easy training, starting to feel a bit better after carting around some sinkers in my legs for the last week or so. |
Monday Apr 3 |
| Gympa/Strength (Classic iron) 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| Taking it easy this week so just did classic iron today. |
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| C • Classic Iron 2 |
Sunday Apr 2 |
| Orienteering tempo 38:00 [4]*** 8 km (4:45 / km) | |
| shoes: VJ Integrator |
| A training orienteering race organised by OK LInne since all the other competitions are cancelled. 6.5km in the city forest, flat, 20cm snow and a lot of paths. Ran a pretty steady tempo and was ok with the orienteering except running from 12 straight to 14. Still feeling pretty tired. |
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| C • Snow and Ice 2 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: VJ Integrator |
| Warm up/down for the orienteering. |