Monday Apr 30 |
 | Orienteering 50:00 [3]*** 8 km (6:15 / km) | |
| shoes: VJ Twister 2006 |
| Flew to Kiev, we were met at the airport by our driver, cracker roads into the city with 4 lane highways split into one fast lane and 1 huge everyman for himself lane, crazy but we mad it to the hotel and then out to some relay/classic terrain which was littered with dudes hanging out with campfires, dogs and rubbish. |
Sunday Apr 29 |
| Note | |
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| No way i was training today. |
Saturday Apr 28 |
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| Event: Tiomila 2007
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| Orienteering race 1:20:00 [4]***** 12 km (6:40 / km) | |
| shoes: VJ Twister 2006 |
| Tiomila, 1st leg, Started with a 1.5km run to the start and straight away i didnt feel too good running but i stayed pretty calm and nailed the first 7 controls to be in a group about 1 min off the front as we came back through the finish area. It was bloody dark and with big splittings it was already broken up alot. The next control i had to run totally alone to take my control which was a bit alarming considering my night experience and how hard the terrain was at night, flat bushy and thousands of stones. I got into a bit of group with Halden and KR after crossing the railway but even then i had to go off totally alone to get a few controls which i was pretty reluctant to do cos i knew eventually i would fuck up. Also my guts were really starting to hurt by this stage and i had to have a quick shit stop. Just before we came back over the railway i did a big miss when i didnt leave the pack when i thought i should and then came to the next control and had to go back, apparently Halden did this too and after we went over the massive bridge i came back together with them. The next control i had to run totally alone again and missed a min, but the major debacle came at the next one, a tiny knoll in some flat green area next to a field, despite coming back off the field 3 times i lost 5 min here never more than 150m from the control, it was total pandemonium here with dudes running all over the place. Reubs caught me here and we saw we had different splits on the next one and so i was off alone again and missed another 3min in the circle searching for a boulder on the edge of a boulder field, what a bastard, 11.30 behind, 136th, pretty much stuffed the teams chances, everyone else ran pretty well to drag us up to 23, one behind sheps team GMOK and one before TDH Rasti Kurikka. |
| Running warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: VJ Twister 2006 |
| Warming up for tiomila, didnt warm down on the grounds of my bad guts and the bloody freezing weather. Hasd a shocking night with the worst bad guts ever, even had a to have a spew when i got back to the youth hostel. |
| Running 20:00 [3]42.2 km (28 / km) | |
| shoes: Puma trailfox |
| Morning jog and a chance to test how the new Lupine Wima X was on the head, turned out to be pretty powerful in the night but still not good enough to cover my ability at night. |
Friday Apr 27 |
| Orienteering 50:00 [3]**** 7 km (7:09 / km) | |
| shoes: VJ Twister 2006 |
| Tiomila training on a old map next to the area with shep and jules after we watched the elitserien sprint. |
Thursday Apr 26 |
| Note | |
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| Had a day off to give the knee a rest, bit of stretching and massage to help it along. |
Wednesday Apr 25 |
| Gympa/Strength 40:00 [2] | |
| shoes: Puma trailfox |
| Strength at the gym, all core and posture excercises. Also did an extra 30min of stretching at the end. |
| Orienteering 36:00 [4]***** 6.5 km (5:32 / km) | |
| shoes: VJ Panther |
| OK Linne Tiomila training. It was a mass start tonight at Lunsen with a big start field esp on the short course that Jules and I ran. Jules and I had nearly the same splitting through to the last loop so we ran together chasing down Erik Jonsson out in the lead, we caught and passed him and then dd a little mistake straight away so he got away and we never saw him again until the finish. Good hard hitout and pretty good technically, bit wayward round the controls towards the end. |
| Running 14:00 [3]3.6 km (3:53 / km) | |
| shoes: VJ Panther |
| Warming up and down, the old knee and hip were sore again today despite a massive amount of stretching. |
Tuesday Apr 24 |
| Running 10:00 [5]3.6 km (2:47 / km) | |
| shoes: nike zoom elite 2006 |
| Monna Fartlek with Jules. 2 x 90sec, 4 x 60sec, 4 x 30sec, 4 x 15sec with equal jog recovery. We ran em on the old train line/road that runs out into Nåsten which is nearly flat and a decent surface. A bloody good fast hitout that isnt to tiring for a recovery week. It was good to run with Jules and push each other esp on the last few, 3.6km according to the foot pod. The old knee was a bit sore esp in the warm up, need to stretch some more. |
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| C • monna's 3 |
| Running 40:00 [3]9 km (4:27 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus between the intervals, cracker day even had the running shorts out. |
Monday Apr 23 |
| Orienteering 1:00:00 [3]***** 8 km (7:30 / km) | |
| shoes: VJ Twister 2006 |
| Made a short night course on Nåsten with the night controls that are out there all winter and ran it with Jules following for company. Wasnt exactly looking forward to doing this but since i got the word that it would prob be first leg at Tiomila (and with only a handful of night trainings under the belt all winter) i thought it best to re-aquaint myself with the feeling. Fortunately it went pretty well, ran just by one and lost a few min but with the first leg train i would have nailed it first time. Includes running over to the forest and back from home.
Got home to find out that it was just as well i did go out since the team has been named and i am running first...
Malung OK Skogsmårdarna
1 Rob Walter
2 Jimmy Birklin
3 Martin Hammerberg
4 Marius Mazulis
5 Lars Åkerman
6 Steve Palmer
7 Julian Dent
8 Håkan Eriksson
9 Jonas Birgerson
10 Erik Rost
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Sunday Apr 22 |
| Orienteering race 38:00 [5]**** 6 km (6:20 / km) | |
| shoes: VJ Twister 2006 |
| Eliteseries middle, E2. Made a concious effort to be more concentrated at the start today and got into a good zone imagining myself run the first leg. Straight away had good contact with the map on the much more readable 10000 version and continued this through the entire race. No big mistakes, one about 30 sec and a few 15sec mistakes. I felt physically strong again and it was the first time i have won a race in sweden since 2002 so that was sweet. |
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| C • Good Stuff 8 |
| Running 30:00 [2]5 km (6:00 / km) | |
| shoes: VJ Twister 2006 |
| Warming up and a little warm down before the long drive back to Uppsala. |
Saturday Apr 21 |
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| Event: Elitserien Classic and Middle
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| Orienteering race 1:42:00 [4]**** 15 km (6:48 / km) | |
| shoes: VJ Twister 2006 |
| Eliteseries classic, E2. Started pretty badly, couldnt get in the right frame of mind and missed two of the first 4 controls but got into a bit of rythm on the first longer leg and after that i ran pretty well apart from 5 or 6, 15-30sec mistakes around the control. The 15000 map was bloody impossible to read with all the stones and green areas and rides so it was easy to do these type of mistakes. Felt physically strong the entire race despite the stony crappy forest and ended up 8th, 6 min behind, a solid run but top 5 would have been nice to get to run E1 on sunday. |
| Running 45:00 [2]8 km (5:38 / km) | |
| shoes: Puma trailfox |
| Warming up and down including a 20min arvo jog with Reubs and Erik Rost to loosen the legs up a bit for tomorrow. |
Friday Apr 20 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Puma trailfox |
| Easy jog with Erik Rost and Josefine Engstöm in olofström before the elitseries tomorrow, bloody cold and windy but nice to get out for a jog after the long drive. |
Thursday Apr 19 |
| Running 1:30:00 [3]17 km (5:18 / km) | |
| shoes: nike zoom elite 2006 |
| A long easy run with Jules, Erik Rost and Martin Johansson up in the hills outside Borlänge. Nice to run up a few bigger hills, the freezing rain wasnt so nice. Got into a bit of pizza in kupolen afterwards. |
Wednesday Apr 18 |
| Orienteering tempo 24:00 [5]*** 5.5 km (4:22 / km) | |
| shoes: VJ Twister 2006 |
| A malung tiomila test to see which of the juniors will be best to take the short non forked second last leg now that Bernt Björnsgard is injured. I started with the juniors and Erik Rost and Jules started 1.5min after hunting me down. They nearly caught me after 3/4 of the course but i took off like a scared cat and held em off with 20sec. A fast hard session and bloody cold up in Nås, nearly at Malung. |
| Orienteering 46:00 [3]5.5 km (8:22 / km) | |
| shoes: VJ Twister 2006 |
| Warming up and down picking up the controls, had a massive hunger flat picking up the controls and couldnt wait to get into a powerbar at the finish. Looks like i'll be running first again now, better get out and do some night training next week. Bugger! |
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| C • First 8 |
Tuesday Apr 17 |
| Running intervals 27:00 [5]8 km (3:22 / km) | |
| shoes: nike zoom elite 2006 |
| 3 x 9min intervals around the hilly Norby eljusspår with Jules. It was 2.66km according to Julians footpod, 2min recovery. 9.08, 8.50, 8.40.
Julian flew on the last one and did 8.30 otherwise we ran together, a good hard session, good to have to Jules to push me a bit and felt a lot better than yesterday. |
| Running 33:00 [3]6 km (5:30 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus a bit of jogging between the efforts. |
| Orienteering 1:00:00 [3]**** 9 km (6:40 / km) | |
| shoes: VJ Twister 2006 |
| Test running H21 and H12 courses for OK Linnes competition on the weekned. Nice terrain and a good training. Had a sore knee again but got some good home diagnosis from a few other guys in the club. Need to stretch a bit more. |
Monday Apr 16 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy jog back home with Jules after dropping the hire car off. |
| Gympa/Strength 30:00 [2] | |
| shoes: Puma trailfox |
| Weights, I felt totally dead so i just did a short set of weights and stretched a lot since i was stiff as an old boot after the long drive home and the knee was pretty sore. |
Sunday Apr 15 |
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| Event: Sprint SM
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| Orienteering race 13:00 [5]*** 3 km (4:20 / km) | |
| shoes: Nike xc racing flats |
| Sprint SM Qual. I ran pretty well, no big mistakes but pretty cautious leaving controls checking for route choices. It was a pretty easy course so the main thing was just to run fast. 8 from each heat made the final and i was 6th, Jules was 4th in the same heat 9 sec in front of me and i was 33sec behind 1st. |
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| C • Roubaix 7 |
| Running 35:00 [2]6 km (5:50 / km) | |
| shoes: Nike cesium |
| Warming up and down for the qual. |
| Orienteering race 15:00 [5]*** 3.2 km (4:41 / km) | |
| shoes: Nike xc racing flats |
| Sprint SM final. Right from the start i was totally stuffed. The first few controls were out on a bare rock area by the coast then it was forest a spectator control, up into a castle with a few route choices and back round to the finish through some parks, a pretty cool course. Technically ok but i felt like i was running the last 15min of a classic race esp after the hilly section through the castle. 28th, 1.30, 1.40 behind approximately, bit dissapointed but 3 races in 24hrs was a bit much in the end. |
| Running 25:00 [2]4 km (6:15 / km) | |
| shoes: Nike cesium |
| Warming up for the final and a very short warm down. |
Saturday Apr 14 |
| Orienteering race 33:00 [5]5.4 km (6:07 / km) | |
| shoes: VJ Twister 2006 |
| Tibro middle distance and OS woc test. Bloody difficult terrain at the start of this race with low visibility depression terrain and a lot of felled trees to make it hard to run in a straight line. I was very erratic in the first 4 controls struggling to understand the map and lost at least 2min in this section depite starting what i thought was very conservatively. After 4 i got into the map and a bit of a rythm and ran pretty well from there on specially through the faster sections towards the end. Ended up 2nd 40sec down. |
| Running 40:00 [2]7 km (5:43 / km) | |
| shoes: Nike cesium |
| Warming up and down for the middle. |
Friday Apr 13 |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Puma trailfox |
| Easy run round Nåsten with Shep and Jules. |
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| C • Nice run 1 |
Thursday Apr 12 |
| Running intervals 18:00 [5]5.8 km (3:06 / km) | |
| shoes: Mizuno Wave aero |
| 6 x 3min @ 3.06min/k with 1min recovery @ 5min/k on the treadmill at the gym. Felt pretty ordinary warming up but once i got going it wasnt too hard and i felt fine which is a good sign cos this was a pretty tough session a month ago. |
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| C • Wow 2 |
| Running 42:00 [2]8 km (5:15 / km) | |
| shoes: Nike cesium |
| Warming up and down for the intervals plus the recovery. The sun was out today, it might even crack 10deg! Time to settle down for the cycling now, hope the jehovas witness' dont call in the middle of it again today. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy jog with Al Shep and Jules around Stadskogen. |
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| C • Good luck! 1 |
Wednesday Apr 11 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Puma trailfox |
| Weights, i was practically asleep the entire session - i am starting to suspect that allison has switched the coffee to decaf only i know she wouldn't be so cruel. |
| Orienteering tempo 1:10:00 [4]***** 11.5 km (6:05 / km) | |
| shoes: VJ Twister 2006 |
| Linne tiomila training, i started first tonight for the first time and ran the whole way by myself so it was just like normal training. Pretty smooth technically but a few small misses around the control, never ran really fast but it was a bit of a tough area so it was hard work anyway. Awesome terrain, will definately be back there to train, includes 5min warming up. |
Tuesday Apr 10 |
| Running 45:00 [2]9 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy jog with Mats in Nåsten. |
Monday Apr 9 |
| Orienteering 2:05:00 [3]***** 18 km (6:57 / km) | |
| shoes: VJ Twister 2006 |
| A long run out at Lunsen with Jörgen Ohlin and Jim Oystein Nybraaten. Winter was back today with snow most of the run but it was pretty fun to run out at lunsen again. Mostly tech good except for 1 big mistake when i got tired towards the end. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Nike cesium |
| Weights at the gym, pumped through em again. |
Sunday Apr 8 |
| Orienteering 26:00 [5]**** 5.5 km (4:44 / km) | |
| shoes: Puma trailfox |
| 2 x sprint orienteering courses on the castle sprint map, 12min and 14min with a 3min jog between them. A few construction works that played havoc with a couple of route choices but good training anyway. |
| Running 34:00 [2]6 km (5:40 / km) | |
| shoes: Puma trailfox |
| Warming up and down for the sprint orienteering, a bit chilly but nice in the sun, time to settle down for the tour of flanders now. |
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| C • Cycling 3 |
Saturday Apr 7 |
| Orienteering race (Arosträffen) 24:00 [5]**** 4.8 km (5:00 / km) | |
| shoes: VJ Twister 2006 |
| Middle distance race in Vesterås. 4th 1 min behind. Started pretty cautiously to get into a bit of rythm and that was good for the whole race apart from a bit of stop/start on the last few controls. No big mistakes and the best race i have done in sweden for a long time which is good since training has been going good so its nice to make it count in a race. |
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| C • well done 3 |
| Running 16:00 [3]3 km (5:20 / km) | |
| shoes: VJ Twister 2006 |
| Warming up in the freezing weather, didnt warm down much. |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy jog in the evening via the shops to get something for dinner and to loosen up a bit from the race. |
Friday Apr 6 |
| Running 55:00 [2]10 km (5:30 / km) | |
| shoes: Nike cesium |
| Easy jog in nåsten, was on struggle street the first half hour, prob from eating hot cross buns that we made this morning. Felt better in the second half. Still pretty nippy. |
Thursday Apr 5 |
| Orienteering tempo 45:00 [4]*** 10 km (4:30 / km) | |
| shoes: Puma trailfox |
| 2 Sprint style courses in Gottsunda, 25min and 20min with a 3min jog between. Ran at tempo pace and the orienteering was smooth so a good training. Mainly through buildings/streets but a few sections of forest too, 1:6000 map. |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Puma trailfox |
| Running to and from the sprint training plus the jog between the efforts. |
| Gympa/Strength 50:00 [2] | |
| shoes: Nike cesium |
| Pumped through the program today, bit heavier weights and fewer reps mostly too. |
Wednesday Apr 4 |
| Orienteering 2:05:00 [3]**** 15 km (8:20 / km) | |
| shoes: VJ Sarva 2006 |
| A long orienteering course on the Nåsten map. Ran ok, a bit stop start on a few legs but no big mistakes which was good in 2hrs considering it is pretty technical stuff. Tired in the last 15min. |
Tuesday Apr 3 |
| Running intervals 15:00 [5]4 km (3:45 / km) | |
| shoes: Nike cesium |
| Hill intervals on the stensture hill. 3 sets of 5 x approx1min with jog down recovery and a 5 min jog between sets. Did each set on a different side of the hill so that the first was a longer gradual hill, second short and steep and third in between. It was a tough session and bloody freezing until the sun came out on the last interval. |
| Running 1:10:00 [3]14 km (5:00 / km) | |
| shoes: Nike cesium |
| Warming up and down plus the recoveries between efforts, had to run the warm up faster than normal to keep warm since i only had a thermal and vest on and it was 3 deg and blowing a gale. |
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| C • Wind 3 |
| Spinning 1:00:00 [3] | |
| shoes: Nike ACG MTB |
| Spinning at the gym. |
Monday Apr 2 |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy jog on the small forest paths around eriksberg, norby and flogsta, saw some type of turkey looking animal. |
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| C • wring 9 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Nike cesium |
| Weights with Jörgen. |
Sunday Apr 1 |
| Orienteering race 30:00 [4]**** 4.5 km (6:40 / km) | |
| shoes: VJ Twister 2006 |
| OK Tor middle distance race in Eskiltuna. About 6min down on Jimmy Birklin who won in a pretty good start field. I ran pretty badly, rushing to much at the start and then i did a big mistake straight after nearly getting hit by a car crossing the road. Didnt have the same intensity after the big mistake but managed to get into a bit of rythm by the end and then i had some good splits. Its amazing how when you are going fast it feels slow and when you are going slow it feels fast. |
| Running 20:00 [3]4.5 km (4:27 / km) | |
| shoes: VJ Twister 2006 |
| Warming up and down. |