Friday Jun 30 |
 | Orienteering 50:00 [3]**** 6 km (8:20 / km) | |
| shoes: VJ Integrator 2 |
| Putting out controls, shadowing Jas and running the course on the thick nettle infested jwoc middle terrain. Was prepared with tape on the o-pants today so ran through the nettles with total confidence - unfortunately ran into a fallen tree at the last control and cut my knee anyway, nothin serious though. I was a bit rough technically, this is hard terrain the visibility is so low.
Said goodbye to fat roma today and movied into the plush 4* spa vilnius hotel - we never had it this good in our day... and its only a 2 min walk to the cafe with $1 espressos and $2 cheesecake. |
Thursday Jun 29 |
| Orienteering (sprint) 18:00 [5]*** 4.5 km (4:00 / km) | |
| shoes: Nike zoom elite |
| Sprint training in downtown druskininkai, felt strong but not a lot of speed, stuffed up two of the last 3 controls when i saw gareth and lost a min. Gareth claims he beat me in the sprint to the line but i'd like to see the photo ;) - a good course that reubs set. |
| Running 42:00 [3]8 km (5:15 / km) | |
| shoes: Nike zoom elite |
| Putting out a few controls for the sprint training in the local ghetto - had to change the course a bit after getting yelled at running through a new o.o.b area. Running back to fat roma's place with gareth afterwards. |
Wednesday Jun 28 |
| Orienteering 1:25:00 [3]**** 12 km (7:05 / km) | |
| shoes: VJ Integrator 2 |
| Putting out, picking up controls and shadowing sophie on the relay training map. Bloody nice terrain, fast open sand dunes and it was a pleasure to run in this area after the nettles of the previous days. |
Tuesday Jun 27 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Nike zoom elite |
| A rest day for the juniors, did a solid run round the lake from fat romas with reubs in the arvo, had a swim in the pool when we got back. |
Monday Jun 26 |
| Orienteering race 1:00:00 [4]**** 9 km (6:40 / km) | |
| shoes: VJ Integrator 2 |
| A race on the area next to the jwoc middle map that turns out to be a stinging nettle farm. Bloody painful with a few legs of solid waist high nettles. A hopeless course through the greenest crappiest parts of the map, ran pretty badly as well with some mistakes at the end and ran to the wrong control twice early on in the course. Ended up 3rd but 5min behind Simonas Krepsta who also ran badly. |
| Running 35:00 [2]6 km (5:50 / km) | |
| shoes: VJ Integrator 2 |
| warming up and down for the race, a slightly extended warm up after the start was put back by 20min at the last moment.
Will have an easy week now. |
Sunday Jun 25 |
| Orienteering 1:10:00 [3]**** 8 km (8:45 / km) | |
| shoes: VJ Integrator 2 |
| Putting out controls and shadowing a few of the juniors in jwoc classic style terrain. Felt fine physically and the juniors were going along pretty well mostly. |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Intervals around one of the lakes in druskininkai. 5min,4min,3min,2min,1min,1min,30sec,30sec with 1min recovery. Felt like i was powering. |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warming up and down for the intervals, a quick swim back at fat romas place before sitting down to whatever it was that fat roma cooked up for dinner tonight. |
Saturday Jun 24 |
| Orienteering 40:00 [4]**** 6 km (6:40 / km) | |
| shoes: VJ Integrator 2 |
| First days training on the jwoc training camp, most of the juniors were just jogging around a line course i had drawn so i ran a course that we had set for a few who had already seen the terrain. It was a lot like silkeborg terrain actually only thicker. I ran hard and it was surprisingly difficult with very variable but mostly poor visibility making it really challenging, a couple of small mistakes and felt a bit dead on some of the big hills. |
| Orienteering 25:00 [3]**** 4.5 km (5:33 / km) | |
| shoes: VJ Integrator 2 |
| Warming up and down before the course following a line i had drawn for the juniors. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| An easy jog, i had planned to run intervals but had a pretty sore stomach after eating the rich meat and soup that fat roma had cooked up for lunch and there was no way i could run intervals - have to do em tomorrow. |
Friday Jun 23 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| A long day travelling to druskininkai in lithuania to help out at the australian jwoc training camp. After flying into kaunas with ryanair we didnt have long to make it to the bus station before the last bus left and we paid a crazy local taxi driver to fang us in there and made it easily - definately the scariest taxi ride i have ever had though - he loved the inside overtake when there were a few vacant parking places on the inside.
The next 100km down to druskininkai took about 4 hours since the bus driver stopped at every haystack to let someone off or just to let somone off for a smoke.
Finally made it to the aus training camp accom at 7.30pm 13 hrs after i left uppsala, we are staying at a pretty cool b and b with a pool owned by a crazy fat chef called fat roma.
Headed out for a 30min jog with reubs before dinner, felt crap and reubs was pumping along. |
Thursday Jun 22 |
| Orienteering tempo 34:00 [4]***** 6 km (5:40 / km) | |
| shoes: VJ Integrator 2 |
| Ran a ok linne middle distance training in the lunsen forest. Felt pretty good and was pretty clean apart from 2 30sec errors around the control. Tried to make a picture of the control area in my head as i approached the control and this was starting to work well today. |
| Running 36:00 [3]7.5 km (4:48 / km) | |
| shoes: Asics kayano |
| Running to get to the training and back with Boris. The world cup nearly claimed its first training session casualty since Boris and i were watching the usa - ghana match and made a last minute bolt to make it to the clubhouse but we were 2min late and everyone had left. We made it to the training in the end with a combination of two buses and some runnning. just made it home in time for the aus - croatia match, not on swe tv...DEBACLE!!! watched over the net and was sweet to see them snatch a draw and go through to the next round, YEH!!!!
|
| |
| C • Swedish TV 2 |
Wednesday Jun 21 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| I was planning to train high tempo orienteering intervals today but i felt like i was getting sick when i woke up so i took it easy instead. A cruisey jog in the light rain around the norby ski track.
Also cracked and cleaned the old apartment bathroom today, jeez it was hard work even for a seasoned house husband like myself. |
Tuesday Jun 20 |
| Running intervals 27:00 [5]7.5 km (3:36 / km) | |
| shoes: Nike zoom elite |
| 3 x 2.5km loop on the hilly norby ski loop, recovery in brackets. 9.14 (2.00), 9.14 (2.00), 9.02. A good solid session, felt a bit heavy after the weekend and was hard to run really fast but these are about the best times i have run this loop in anyway. |
| Running 33:24 [3]6 km (5:34 / km) | |
| shoes: Nike zoom elite |
| Warming up and down for the intervals plus jogging the recoveries. |
| Running long 2:00:00 [2]19 km (6:19 / km) | |
| shoes: VJ Sarva 2006 |
| A long easy run on king bjorns path in the nåsten forest. A pretty rough path with a lot of mud and marshes so it was practically terrain running. Got a bit tired towards the end and it was nice to get home to some cordial. |
Monday Jun 19 |
| Mountain Biking 2:00:00 [3] | |
| shoes: Nike ACG MTB |
| A good cruise on the mtb round the uppsala trails including out to lunsen on the mtb for the first time. |
| Note | |
| |
| For any aussies that havent been to jukola and want to read a great report about it check out Boris' log... http://www.attackpoint.org/weeklyactivity.jsp/user...
And to see a Finish news report from Jukola see http://www.yle.fi/urheilu/mediasali/video/id42512_... |
Sunday Jun 18 |
| Note | |
| (rest day) |
| Totally stuffed today after being up all night drinking mad croc energy drinks, eating chips and cheering the boys on. Spent half the day sleeping back at the hotel and then in a park waiting for the flight that was at the exact time the socceroos played brasil... dissapointing! |
Saturday Jun 17 |
| |
| Event: Jukola
|
| Orienteering 30:00 [2]*** 4 km (7:30 / km) | |
| shoes: Nike zoom elite |
| An easy morning jog on the Jukola training map, i just ran around mainly on the small paths to check out the terrain a bit. The map was awesome as usual in Finland, beautiful weather.
After the training we checked out the Jukola area, watched the womens start and then we headed off for some pizza for lunch and a arvo nap back at the hotel. |
| Orienteering race (Jukola) 1:22:00 [4]***** 12 km (6:50 / km) | |
| shoes: VJ Integrator 2 |
| ran 1st leg and finished 17th about 3min down on the first 2 guys but in the leading bunch which was a good result since this was by far the toughest first leg i have run at jukola or tiomila, some big teams lost a lot of time here due to the huge gaffling and tough technical terrain. The start was awesome as usual with over 1300 teams and a 50m climb to the start triangle. I had one of the lupine lamps again and had it on from the go since i remembered how hard it was to read the map in the forest last year. The first control was 2km away on the backside of a super detailed hillside so it was a good feeling to get that cleanly. I felt really good physically and it felt like i was always near the front after that, in the 2nd half of the course it really started to split up and for long sections i was just running with small groups of 1-5 guys which is normally unheard of. At the last tv with 5 controls left i was pretty sure we were the lead group of 4-5 but apparently there was 2 guys about 50 sec ahead. This group did a big mistake on the 3rd last and lost about 2min here but a lot of guys lost huge amounts of time (5-15min). When we finally got this control i knew we were still one of the first groups from the way the cameras went off which was a relief but annoying to do such a dumb mistake.
The rest of the race went really well for us esp after the long night when young gun Erik Rost took the lead by a min or so. We finished 9th which was a good result but a little dissapointing after being in the top 3 even on the 6th leg. |
| |
| C • top effort 8 |
| Running 35:00 [3]6 km (5:50 / km) | |
| shoes: VJ Integrator 2 |
| Warming up and a few min warming down before jukola. |
Friday Jun 16 |
| Orienteering 50:00 [3]***** 6 km (8:20 / km) | |
| |
| Ran a short orienteering course with shep and hammer out at lunsen. Had a coffee in town afterwards and then had to pump home and pack in time to fly to jukola. |
Thursday Jun 15 |
| Orienteering race (Elitserien Final) 15:00 [5]**** 3 km (5:00 / km) | |
| shoes: VJ Integrator 2 |
| This was a forest sprint which was nearly more like a short middle race, grassy and rocky forest with a lot of paths. I ran pretty smoothly, maybe a bit cautiously but i was satisfied anyway. 16th place and about 1min behind Novikov who won. |
| |
| C • shape 2 |
| Running 55:00 [3]*** 6 km (9:10 / km) | |
| shoes: VJ Integrator 2 |
| Warming up and down on the warm up map, about 20min of this was orienteering. |
| |
| C • satisfied 1 |
Wednesday Jun 14 |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Asics kayano |
| Running in the Nåsten and city forests on small paths. |
| Running race (x-country/road) 15:47 [5]5 km (3:09 / km) vdot: 65.6 | |
| shoes: Mizuno Wave aero |
| Ran blodomloppet 5km in uppsala, 15.47. A combination of roads and gravel bike paths with one long gradual uphill and a steep short downhill, felt pretty good and was pretty happy with the run, i was 2nd and the guy who won has run 14.20 so i didnt see much of him, he had 14.59. |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Mizuno Wave aero |
| Warming up/down for the 5k. |
| |
| C • Nice 3 |
Tuesday Jun 13 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy recovery jog with Al round the small local forest paths. Went in to town afterwards and watched the Brazil - Croatia match which was pretty high quality, dunno how Australia is gunna manage to hold em off. |
| |
| C • pessimistic 6 |
Monday Jun 12 |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Hill intervals on the castle hill. 6 x 3min + 3 x 40sec. A U shaped interval to make a short steep hill into a gradual longer climb with a shorter recovery 1.30 jog down. Finished with 3 short intervals straight up the hill approx 40 sec. Felt strong running today although i was stuffed jogging home. |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Jogging to and from the castle through the city forest, awesome sunny day and half of uppsala was out sunbaking.
Found out the malung jukola team this morning...
1. me
2. lars akerman
3. erik rost
4. anders akerman
5. bernt bjornsgaard
6. hakan eriksson
7. marius mazulis
a ripper team so i hope we are in the fight again. |
| |
| C • juloka 12 |
| Mountain Biking 1:30:00 [2] | |
| shoes: Nike ACG MTB |
| A solid 90min mountain biking in the balmy summer evening, soaking in the joy of australia getting out of jail and winning its first ever world cup match, it doesnt get any better! |
| |
| C • what a ripper 11 |
Sunday Jun 11 |
| Orienteering 1:50:00 [3]*** 17 km (6:28 / km) | |
| shoes: VJ Sarva 2006 |
| 2hrs 10min Long line orienteering in Nasten forest with a combination of small forest paths/rides and forest with the Linne guys. We surged the last 20min at tempo pace. It was 29deg here today and it felt like a real aussie summer long run, classic stuff.
Got home in time to see webber crash out on the first lap, cracker stuff, hope the socceroos go better tomorrow. |
| |
| C • Go aussie 1 |
| Orienteering tempo 20:00 [4]*** 5 km (4:00 / km) | |
| shoes: VJ Sarva 2006 |
| The last 20min of the long run together with Jorgen Ohlin and Ulrik Imberg who had wound it up. |
Saturday Jun 10 |
| Running tempo 50:00 [4]10 km (5:00 / km) | |
| shoes: VJ Integrator 2 |
| Tempo session on the brutal uppsala hill course, two laps hard back to back lap1 24.35, lap2 26.12, 50.47 total, about 20sec slower than my best time for two laps and a real killer. I died at the start of the 2nd lap where it is really tough but came good at the end.
You can check out a map at http://www.oklinne.nu/ go to "junior/senior" on the side bar and then "backbanan" |
| Running 50:00 [2]9 km (5:33 / km) | |
| shoes: Adidas rotterdam |
| Jogging over to the hill course via the club house to meet the others and then home, it is a bit warm (over 20deg) and i was dead running home. |
Friday Jun 9 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy recovery jog on small forest paths around the local burbs. |
Thursday Jun 8 |
| Note | |
| |
| Decided I am going to have a crack at the Florence Marathon on Nov 26 this year. I think it is a pretty fast course and a good location for a bit of good food and coffee in the days leading up. Anyone else keen, Fish, Sebba, Boris? |
| |
| C • hmm 7 |
| Mountain Biking 2:15:00 [3] | |
| shoes: Nike ACG MTB |
| Out on the usual hilly tracks - i was really starving the last 25min couldnt wait to get home and eat something - 2hrs on the mtb is so much tougher than 2hrs on the roadie. |
| Orienteering race 22:00 [5]**** 5 km (4:24 / km) | |
| shoes: VJ Integrator 2 |
| Uppsala Tempo Cup Forest Sprint in the city forest. I had eaten a big lunch after i came home from mtb and i had a real sore stomach when i ran this plus i was pretty dead in the legs. I was pretty scrappy technically and this wasnt the greatest run but good training anyway. |
| Running 50:00 [2]9 km (5:33 / km) | |
| shoes: Adidas rotterdam |
| Warming up and down for the tempo cup including jogging round the course again afterwards. |
Wednesday Jun 7 |
| Running hills 15:00 [5]42.2 km (21 / km) | |
| shoes: Nike zoom elite |
| Hill Intervals on the stone monument hill - the biggest hill in uppsala. 12 x approx 1min made up of 3 x 4 different ways up the hill with jog down recovery. Felt pretty heavy and crap but the times where pretty standard with the last time i ran these hills and i got better towards the end which was good. |
| Running 45:00 [3]10 km (4:30 / km) | |
| shoes: Nike zoom elite |
| Warming up/down and jogging down the hill between the intervals. |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Adidas rotterdam |
| Jogging down to the gym and back for gympa.
Some of the guys ran a 3k race tonight which i was really tempted to do but thought i better stick with the plan and run the hill intervals. Best was Mats Troeng 8.45, Mathias Millinger 8.47 Henrik Lofås 8.55. |
| Gympa/Strength 45:00 [3] | |
| shoes: Adidas rotterdam |
| Gympa again tonight, jeez it seemed hard after a few weeks off, luckily i got there late and missed the start. I didnt finish the hills until 5.15 and this started at 6.30 so there wasnt much recovery time. Just enough time to knock back a short black actually. |
| |
| C • 3k 2 |
Tuesday Jun 6 |
| Running 40:00 [4]11 km (3:38 / km) | |
| shoes: Nike zoom elite |
| This was a 95min run with 55 min of fartlek in the hilliest part of uppsala in the middle of it, approx 40min of this fartlek was at tempo pace. Ran round the mtb loop as part of it which reminded me of tempo training on the singletrack in stromlo, hope it is growing back now.
Also happened upon car bingo during this run, about 100 cars parked in a clearing all listening to numbers being called out, first to complete the numbers honks the horn, i have only ever seen this in sweden, it is bloody hilarious, might have to hire a volvo and go try it one day! |
| |
| C • Bingo 4 |
| Running 55:00 [3]12 km (4:35 / km) | |
| weight:79.4kg shoes: Nike zoom elite |
| The rest of the run, weighed myself after i had come home and had about 1.5l to drink, first time i have cracked 80 in a while. |
Monday Jun 5 |
| Orienteering 1:20:00 [3]**** 9 km (8:53 / km) | |
| shoes: VJ Integrator 2 |
| Putting out tags for 3+3 up in the mountains in Salen. Was pretty spactacular up in the fjall although i was keeping an eye out for bears after hearing a few stories from the mapper yesterday. Bloody difficult terrain thats for sure. |
| |
| C • slutnings-ol 3 |
Sunday Jun 4 |
| Orienteering 1:20:00 [3]**** 8 km (10:00 / km) | |
| shoes: VJ Integrator 2 |
| Putting out tags for 3+3 again together with Anders Akerman, felt good to be out doing some proper training for the first time in ages and it was really challenging terrain which was fun. Felt ok running so i hope i am better now. |
| Orienteering 30:00 [3]*** 5 km (6:00 / km) | |
| shoes: VJ Integrator 2 |
| Evening jog around the H21 sprint course that i had set with Hakan and Erik plus double checking i had puts those tags in the right spot yesterday. |
Saturday Jun 3 |
| Orienteering 45:00 [2]*** 8 km (5:38 / km) | |
| shoes: VJ Integrator 2 |
| Finally feeling pretty much better. An easy jog putting out tags around the Salen high fjall ski village for the sprint race i am course setter for. This race is part of 3 days racing and 3 days training Malung organise at the start of July called 3+3. |
Friday Jun 2 |
| Note | |
| |
| Finally feeling better but toook today totally off to bne sure this time. spent half the day travelling up to Salen in the mtns for a Malung training camp. |
Thursday Jun 1 |
| Running 30:00 [2]6 km (5:00 / km) | |
| (sick) shoes: Asics kayano |
| A very slow and easy jog on the small trails around Eriksberg. Didnt feel great and i am going up to Salen for a training camp with Malung for the next 5 days. Doesnt look like i'll be doing much hard training up there. |