Thursday Nov 30 |
 | Spinning 1:00:00 [3] | |
| shoes: Nike ACG MTB |
| Back to some training, spinning class at the gym, didnt feel particularly good. I thought i'd heard "dont worry be happy" for the last time along time ago but it made a comeback tonight.
Also i said goodbye to an old friend tonight when the scab on my knee from the bike crash two months ago finally came off (got pulled off by my tracksuit pants).
A bit of a changing of the gaurd really, my knee gets better just as i injure my foot. |
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| C • Be Happy 5 |
Wednesday Nov 29 |
| Note | |
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| Back to sweden today, cant believe my foot still hurts, had one last espresso at the airport, back to 2 a day now, its going to be tough! |
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| C • Hespresso in Hitaly 10 |
Tuesday Nov 28 |
| Note | |
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| Had a bit of a walk round town looking for a bike shop, didnt find one so i ate some more foccacia and drank another espresso instead. Took some photos of a few old bianchis checked out the duomo and the uffizi gallery (so much kulcha) and then went home to rest up for dinner back at La Marrema, devo'd they were out of pannacotta!. had to have tiramisu instead. |
Monday Nov 27 |
| Note | |
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| Still have a sore foot today, (should have stopped after 25km) but had a good day in the sun (20deg) up in the hills, pizza, espresso and gelati for lunch. |
Sunday Nov 26 |
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| Event: Florence Marathon
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| Running 3:02:00 [3]42.2 km (4:19 / km) | |
| shoes: nike zoom elite 2006 |
| I decided to start the marathon and run the first 20 or 30k for a long run esp since it was such a great day, 20 deg and sunny! I had a very high number since i hadnt done a marathon before so i had to start at the back which was a bit of a new experience. It was total pandas back there and the first few km went at about 6 min k pace with the huge number of people and narrow roads - it really was a bit of a party cruising along with the 5hr crowd. After about 10-12 km i managed to get into a bit of open running and ran at about 4 min a k pace till i saw al at about 27k she was going great and i felt pretty good so i thought i would just finish since it felt bad to pull out with all the crowds. Well even after jogging most of the way the last 5-7k was pretty hard since my legs got really sore but it was a cool atmosphere through the old town, it must be torture if you have run hard and judging by the no. of people lying on the ground at the finish it was. The winner did 2.08 which is a bloody awesome time. |
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| C • 2:08! Assume it must have been... 5 |
| Note | |
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| Didnt feel too bad after the mara, couldnt say the same for hundreds of others lying on the ground clutching at cramping limbs with looks of agony, if you plan to run a mara dont go to the finish of one before you do, it is enough to put anyone off.
Unfortunately walking to dinner i had a very sore foot, not a good sign, had an awesome ricotta pannacotta for desert which made me forget about it till it was time to walk home though. |
Saturday Nov 25 |
| Note | |
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| Decided to jog the first 30k of the Mara tomorrow so didnt bother going training. Upped the daily espresso limit to 4 a day for the trip to Florence - managed not to have my 4th until dinner, good work. Also had possibly the best coffee of my life after lunch today. Food highlight of the day, Pappardelle alla Cianghiale (Pappardelle with wild boar). |
Friday Nov 24 |
| Running 50:00 [2]10 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Jogged from the hotel in downtown florence over to the stadium to register for the marathon and back. I said i wasnt going to run so they gave me my number so that i could get the goodie bag, sweet, now i can run if i want. |
Thursday Nov 23 |
| Running 57:00 [3]11 km (5:11 / km) | |
| shoes: nike zoom elite 2006 |
| Running to training and back. Includes a few running drills before the start of the Night Sprint. |
| Orienteering tempo 23:00 [4]*** 4 km (5:45 / km) | |
| shoes: VJ Sarva 2006 |
| OK Linne club training, Night Sprint. I ran at a tempo pace and tried to just orienteer smoothly but i did some lazy mistakes from not paying full attention and Ulf Lars and Micke blew by me at the end. It was a good course with some good route choice though. |
Wednesday Nov 22 |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Asics kayano |
| A loop of stadskogen and norby ski tracks. Felt pretty good, no rain and the sun even came out for the last 5 min, it doesnt get much better at this time of year. |
| Gympa/Strength 50:00 [3] | |
| shoes: nike zoom elite 2006 |
| The usual weights, ripped through em today since i was running a bit late. |
| Spinning 1:00:00 [3] | |
| shoes: Nike ACG MTB |
| Spinning, wore a hr monitor during this for the first time hr max 165, avg 150, it feels harder than that, probably cos it is so hot in there. |
Tuesday Nov 21 |
| Orienteering 1:55:00 [3]**** 17 km (6:46 / km) | |
| shoes: VJ Sarva 2006 |
| Tue night long run with Linne. I actually did some orienteering at the front of the group tonight even if it was for a pretty brief period. Felt good physically except the knee was a bit sore afterwards. It was crazily muddy tonight and some of the marshes really stank but at least the ice had melted out of the marshes to save the shins. |
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| C • messenger 7 |
Monday Nov 20 |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Asics kayano |
| A steady jog in the morning, felt pretty good, no real problem with the knee. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Strength training with the focus on building up my right quad again. My knee was really sore before this but once it warmed up it was ok again in the gym. |
Saturday Nov 18 |
| Note | |
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| My knee was still sore after the running for the bus debacle so i didnt train. Went up to Malung for the end of year party which was a cracker. |
Friday Nov 17 |
| Orienteering 1:10:00 [3]*** 7 km (10:00 / km) | |
| shoes: silva k80 |
| Drove out to the new Hammarskog map with Boris to help him tag a few control sites for a race he is course setter for. I struggled a bit with the orienteering esp reading the map on the run in the terrain. It was 10 deg and raining but it felt positively barmy, i didnt even need gloves or a beanie.
Managed to hurt my knee in the arvo running for the bus, typical, hope it feels better in the morning. |
Thursday Nov 16 |
| Orienteering tempo 18:00 [4]*** 3.3 km (5:27 / km) | |
| shoes: VJ Sarva 2006 |
| Night sprint training race with OK Linne. I did a few small mistakes in the forest bits mainly with seeing the controls and keeping a straight line but i really struggled to run fast. I forgot my compass but it didnt matter much since it was mostly buildings. Boris loaned me his baseplate but i forgot about it and it sat underneath the map the entire time. Micke Nordström was fastest in 15min something, about 2min quicker than me. |
| Running 18:00 [2]3 km (6:00 / km) | |
| shoes: VJ Sarva 2006 |
| Warming up and down. |
| Gympa/Strength 45:00 [2] | |
| shoes: nike zoom elite 2006 |
| Gympa with OK Linne after the orienteering. |
Wednesday Nov 15 |
| Spinning 30:00 [4] | |
| shoes: Nike ACG MTB |
| Spinning, tempo, it was a pretty good class and pretty decent bikes too. |
| Spinning 30:00 [2] | |
| shoes: Nike ACG MTB |
| Warming up and down in the spinning class. |
| Gympa/Strength 40:00 [3] | |
| shoes: nike zoom elite 2006 |
| Weights, an old ACTAS program but focus on the right quads to build up the wasted muscle. |
| Note | |
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| I nearly cracked today after the latest instalment in my ongoing battle with Vårdcentralen, the swedish health system. I tried to see a Dr 2 weeks ago but just having high blood pressure wasnt good enough, now i need a new prescription so i am trying again.
I have been ringing my allocated house doctor for 6 days now at the allocated booking time of 8.15 - 9.00. Despite at least 30 attempts before today i had only got through to the nurse (who judges if you really are sick enough to see the dr) once, only to be told that the dr was away before she hung up.
Today i got through to a nurse again, explained the problem and she asked me for my person no. I thought i had cracked the system but as soon as i finished reeling off the bloody 10 didit no. she hung up - its no bloody wonder i have high blood pressure thats all i can say! |
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| C • vårdcentralen 17 |
Tuesday Nov 14 |
| Orienteering 1:30:00 [3]*** 14 km (6:26 / km) | |
| shoes: VJ Sarva 2006 |
| Tue night long run with OK Linne, jeez it was wet and muddy in the forest plus it was raining the entire time. I finally got a scab on my knee a couple of days ago and then I smacked my knee on a log tonight and nearly knocked off 6weeks of work. At least my knee felt ok apart from the log. |
Monday Nov 13 |
| Gympa/Strength 1:00:00 [3] | |
| shoes: nike zoom elite 2006 |
| Metal bar gympa, it was pretty good, a bit like the ol' classic iron, even if it was a bit of a upper body emphasis. Soon i will be as huge as TQ. |
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| C • keep dreamin. 1 |
| Running 30:00 [2] | |
| shoes: Asics kayano |
| Easy jog down to the gym plus a bit on the treadmill there before gympa. |
Sunday Nov 12 |
| Running 30:00 [2]6.0 mi (4:59 / mi) | |
| shoes: Asics kayano |
| Jogging down to the gym and back plus a bit on the treadmill down there. Started snowing just as i got back. |
| Gympa/Strength 40:00 [2] | |
| shoes: nike zoom elite 2006 |
| Weights in the gym doing one of the ACTAS programs from a few years back. Doing right leg only for the next few weeks to strengthen it up. |
Saturday Nov 11 |
| Running 1:15:00 [3]15 km (5:00 / km) | |
| shoes: VJ Sarva 2006 |
| Running on the small and very wet and muddy paths in nåsten. It was 2 deg and raining but pretty nice in the forest. I was sore in my right quad, it must be a bit weaker after 4 weeks without running but i really tried not to favour one leg. |
Friday Nov 10 |
| Running tempo (Stair machine) 30:00 [4]8 km (3:45 / km) | |
| shoes: nike zoom elite 2006 |
| Tempo intervals on the stair machine to give the knee bit of a break. 3 x 10min w 2min recovery. Hr avg was 167, 173, 174 respectively for the three intervals, my threshold is high 170's and the last few min of each interval was touching that so it was a good solid session. |
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| C • high ave 2 |
| Running warm up/down 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jogging down to the gym and back in the icy dark plus the recoveries and a bit of a warm up and down on the ol' stairmaster. |
Thursday Nov 9 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| An easy jog around flogsta and ekeby. I was feeling pretty tired and the knee was a bit sore after the last two days as well. |
Wednesday Nov 8 |
| Running 1:10:00 [3]14 km (5:00 / km) | |
| shoes: VJ Sarva 2006 |
| Ran over to the hill course, did a lap at an easy pace and ran back. I was feeling pretty stuffed by the end and the knee was a bit stiff but i felt a lot better running than last week. |
Tuesday Nov 7 |
| Orienteering (Night training) 1:40:00 [3]*** 16 km (6:15 / km) | |
| shoes: VJ Sarva 2006 |
| The first tue night long run of the winter for me. I didnt do the longest loop but 100min was plenty long enough. It was good to run in the forest again even if i didnt pay too much attention to the map, i was just following along talking. Ran the last bit with Boris after his light went out. |
Monday Nov 6 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| The first gympa for ages, i thought it was a crap class though, i might as well have gone dancing for an hour. |
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| C • Ballet 8 |
Sunday Nov 5 |
| Skiing 1:30:00 [2] | |
| shoes: Rossignol World Cup |
| The first skiing for the year. It was beautiful weather in Borlange but still heaps of snow so Alf and I got out the skis already. I wasnt any worse than last year but that still meant i was crap and i crashed a lot on the corners esp in the beginning. I dont see how i will ever learn to ski properly but its sort of fun and a good alternative training, i am going to be sore tomorrow but. |
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| C • Skiing! 3 |
Saturday Nov 4 |
| Running intervals 15:00 [5]4.2 km (3:34 / km) | |
| shoes: Mizuno Wave aero |
| Intervals on the Falun indoor track with MalungsOK. 1k (3.20), 600m (1.52), 400m (1.12), 200m (0.33), 200m (0.33), 400m (1.10), 600m (1.52), 800m (2.31) all with 1min recovery.
I thought we were doing 8 x 1k with 1min recovery since that was what was written but i found out after the first interval that we were doing this instead. I struggled a fair bit too run fast and felt pretty cooked at the end but it was probably more fun to do this session than 8 ks. Hakan and Erik battled it out at the front.
Johnny Danielsson swedish 10k record holder (27.55), 5k (13.20) and 8th at the Seoul Olympics came along to this training to talk a bit about training and running technique and we were videotaped so we could look at our own running technique which was pretty interesting. |
| Running 35:00 [2]6 km (5:50 / km) | |
| shoes: Mizuno Wave aero |
| Warming up and down for the intervals on the indoor track.
Had a training/planning day with MalungsOK today discussing the year thats been esp Tiomila and Jukola as well as our favourite orienteering trainings and then planning next season, which competitions we will run, how we will prepare for the big relays and when and were we will have training camps. It was fun to feel the promise and excitement of the new season already. |
Friday Nov 3 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: VJ Sarva 2006 |
| Went out for an easy jog in the snow, beautiful sunny day but i felt pretty dead.
Took the train up to Borlange in the evening for Malungs OK training camp. |
Thursday Nov 2 |
| Orienteering tempo 34:00 [4]*** 6 km (5:40 / km) | |
| shoes: VJ Sarva 2006 |
| 6 x approx 1km night orienteering intervals on a 1:7500 sprint map somewhere in Gottsunda. I ran them at a tempo pace with 90sec recovery. Jeez it was icy on the roads and paths, fun to do some orienteering again but. |
| Running 26:00 [2]5 km (5:12 / km) | |
| shoes: VJ Sarva 2006 |
| Warming up and down for the intervals. It was bloody freezing again so i didnt bother with an extra 10min to keep the pattern going. I didnt muck around with the clothes either, thick tights, 2 thermals, a vest and a jacket - i took the jacket off for the intervals but. |
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| C • Running outfits 5 |
Wednesday Nov 1 |
| Running tempo 24:00 [4]7 km (3:26 / km) | |
| shoes: nike zoom elite 2006 |
| Tempo intervals. 3 x 8min with 2min recovery on the treadmill since it was bloody freezing outside as well as 10cm of snow everywhere. I ran the efforts at 3.30min/km, 1% which was a bit harder than i expected prob due to the lack of hard training over the last month. It was nice to run a bit faster though and no probs with the knee. |
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| C • nice chart 2 |
| Running 36:00 [2]7 km (5:09 / km) | |
| shoes: Asics kayano |
| Jogging down and back to the gym in -6 and snow plus the warm up and down and recoveries on the treadmill. I ran home the long way to make it up to 60min for the day just for you Boris. Crazy winter weather with a stack of snow and 50kmh winds. Pandas on the roads before the snowplows got into action - the buses were sliding down the hill into the city with their brakes locked and one had jacknifed at the top... winter is a month early. |