Saturday Jun 30 |
 | Orienteering 1:15:00 [3]**** 9 km (8:20 / km) | |
| shoes: VJ Twister 2006 |
| Checking control sites for the middle distance race, super nice terrain again but the visibility in the forest was so good it made it quite easy. |
| Orienteering tempo 30:00 [4]**** 5.5 km (5:27 / km) | |
| shoes: VJ Twister 2006 |
| After working on the start Steve and I took the chance to run one of the courses, couldnt take H21e since they were still starting so i got H20e and ran that. Didnt have much time since we had to be back to pull down the start. Anyway off 5 min warmup i ran at a good tempo, good technically, (helped that i had already checked 4 of the controls in the morning) and a good training. |
| Running 15:00 [3]3 km (5:00 / km) | |
| shoes: VJ Twister 2006 |
| Warm up and down for the arvo training, 5min warm up and then running back to the start to pull it down and build it up again in a new spot. |
Friday Jun 29 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Puma trailfox |
| An easy jog around Linvallen with Jonas. After that i was busy the entire day fixing stuff for the sprint race where i was course setter and working on the start. The sprint was in the evening so by the time it was over and we had rebuilt the start for the next day it was 11pm. |
Thursday Jun 28 |
| Orienteering 2:00:00 [3]**** 18 km (6:40 / km) | |
| shoes: VJ Twister 2006 |
| A long orienteering course from högfjället, awesome day, great terrain, at least 50% above the tree line and every time the course dropped back down into the trees it becomes super technical, this was a really fun training but i was dead at the end. |
Wednesday Jun 27 |
| Running intervals 1:00:00 [4]16 km (3:45 / km) | |
| shoes: Puma trailfox |
| Went up tp Sälen today to help out at Malungs OK 3+3, 3 days training 3 days races.
60 min fartlek (40 x 1min hard, 30 sec float), started out from Lindvallen up the ski run then ran on top of the fjäll, around to högfjället and then back up onto the linvallen fjäll so it included two very long climbs. Felt better after 20min or so of running. |
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| C • 40 2 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Puma trailfox |
| Warming up and down for the intervals, came down the mountain on the cool mtb track, would have been fun to hve the bike with me. |
Tuesday Jun 26 |
| Mountain Biking 1:50:00 [3] | |
| shoes: Nike ACG MTB |
| MTB down to the lake and along the singletrack down there, was going ok today but got a bit of a hunger flat towards the end. Went to the dentist first thing this morning and my mouth was munb afterwards so it was hard to eat before hand and even easier than normal to dribble everywhere. At least by the time the ride was over my mouth ws nearly back to normal. |
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| C • handle bar grip 2 |
Monday Jun 25 |
| Running intervals 18:00 [5]5.5 km (3:16 / km) | |
| shoes: nike zoom elite 2006 |
| 6 x 3min intervals with 1min recovery on the hilly norby track. Didnt take much hayfever medicin today to see how it was back in uppsala and felt pretty sluggish warming up but did a quite ok session anyway - although its hard to say exactly how fast it was. |
| Running 42:00 [3]8 km (5:15 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down, after a late night last night getting back from Paris i didnt get started till 1pm so it wasnt exactly a morning training, not much rest time till the next training now. |
| Orienteering 1:00:00 [3]**** 7 km (8:34 / km) | |
| shoes: VJ Twister 2006 |
| Orienteering with Jan Troeng and Christer Nygren out on the lake side of lunsen where there are a few rocky hills. jan set the course to be as like the VM long test terrain as possible. Jan and Christer ran hard but i took it pretty steady, found a great patch of wild strawberries near the end. |
Sunday Jun 24 |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| An easy run from Montmatre to Parc Monceau and then a few laps of the park, home for coffee and croissants. |
Saturday Jun 23 |
| Running tempo 45:00 [4]12.5 km (3:36 / km) | |
| shoes: nike zoom elite 2006 |
| 3 x 15min tempo intervals with a 5 min break between them. Ran out to the big park again and did an entire lap inc past roland garros. Felt quite good, saw a few lingering ladies of the night from the night before. |
| Running 45:00 [3]9.5 km (4:44 / km) | |
| shoes: nike zoom elite 2006 |
| Out to the park and back via the arc de triomphe again, no traffic this morning, getting sore legs from all the bitumen running though. |
Friday Jun 22 |
| Running intervals 10:00 [5]3.3 km (3:02 / km) | |
| shoes: nike zoom elite 2006 |
| 10 x 1min intervals with 2min recovery in the same big park as i ran to yesterday. Pushed really hard on the 1min with long recoveries. Felt quite good. |
| Running 1:10:00 [3]14 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Same route to the park as yesterday, a bit boring but its the best for running. |
Thursday Jun 21 |
| Running 1:15:00 [3]15 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Ran from montematre through a park past the arc de triomphe and then into a massive park next to roland garros and back. |
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| C • montemart 6 |
Wednesday Jun 20 |
| Running intervals 20:00 [5]6.4 km (3:07 / km) | |
| shoes: Mizuno Wave aero |
| Intervals on the treadmill, (crazy to run intervals inside on such a nice day but its way better with the hayfever - also its easier to do a hard session when its programmed into the treadmill.)
3 x 5min @ 3.06km/h (2min easy at 5min/k) then 5 min easy followed by 5 x 1min hard 1min easy on the stair machine.
Good tough session, felt ok running too. |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Nike cesium |
| Warming up and down plus between the efforts - time to try and put in a good consistent 3 week block of hard training now after all the crap of the last 6 weeks. |
Tuesday Jun 19 |
| Mountain Biking 1:30:00 [2] | |
| shoes: Nike ACG MTB |
| Still pretty tired from the Jukola weekend so i went out for a cruisey mtb ride. Went exploring a bit and found a few cool new paths plus rode (or attemted to) some of the super rocky tracks out in nåsten with boardalks over the marshes. |
Monday Jun 18 |
| Running 40:00 [2] | |
| shoes: nike zoom elite 2006 |
| An easy jog around stadskogen and a few other small paths including past the highland cattle and their new calf, cracker evening but feeling pretty fragile after the last few days. |
Sunday Jun 17 |
| Orienteering race (Jukola) 1:02:00 [4]***** 10 km (6:12 / km) | |
| shoes: VJ Integrator 07 |
| 6th leg, got up at 00.20, had some breaky and got out to the race about 2.30am. We were in 7th after the long night so it was looking good but we lost 10-15min on the short 4th and 5th legs which put us back to 24th. (Marius Mazulis who ran in our 2nd team at his request (no power) won the 4th leg - would have been handy in the 1st team). Anyway i had a good race, missed 20 sec on the tricky 1st control but then got the next two well and caught a group of 3 (Dan Marston, Jorgen Rostrup and Vladimir Lucan) we ran together for a while, missed 30sec in the circle on a couple of controls but i got the super tricky ones before the ski slope well so it was just Lucan and me for the next bit which was a bit easier orienteering, he got ahead a bit here but must have missed one of the tricky last few cos i never saw him after the 4th last. Came in 18th so we must have passed a few other teams without seeing them. I was pretty happy with my run and Erik Rost ran great on the last leg to pull us up to 14th just behind TDH who did a good job without a compass on tha last bit.
You can see the maps and courses here...
http://www.ranasok.se/redaktion/redaktion4.asp?ART... |
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| C • Sweet! 10 |
| Running 23:00 [2]3.5 km (6:34 / km) | |
| shoes: VJ Integrator 07 |
| Warming up mainly and a token warm down. Had real bad guts afterwards. |
Saturday Jun 16 |
| |
| Event: Jukola 2007
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| Orienteering 25:00 [3]**** 3.5 km (7:09 / km) | |
| shoes: VJ Integrator 07 |
| An easy jog on the trainng map next to the Jukola area. I struggled a bit to understand the map, very flat vague features and quite bushy in places, not a great confidence booster. had a bit of a look around the Jukola competition centre and a chat with Peter Ivars, ate some warmed up tinned spag bol for lunch that cost ¬7 then drove back to the hotel for a sleep. |
Friday Jun 15 |
| Orienteering 30:00 [4]**** 5 km (6:00 / km) | |
| shoes: VJ Integrator 07 |
| Drove up to Vaasa after we got off the boat in the morning, we stayed at a health resort Hotel at a place called Norvalla about 50k from Jukola. One of the training maps was right here so we ran the course before dinner. Flatish vague slope terrain with quite good visibility but tough running with really deep blueberries and a bit stony as well, ran at a solid pace and good technically. |
| Running 25:00 [3]5 km (5:00 / km) | |
| shoes: VJ Integrator 07 |
| Running out to the start of the training and then back to the hotel. |
Thursday Jun 14 |
| Note | |
| |
| Ate some dodgy salami yesterday and havent been feeling so good today - took the boat to Finland in the evening with Malung, Jimmy B didnt turn up since he has been sick all week, bit of a blow to the team. |
Wednesday Jun 13 |
| Orienteering intervals 23:00 [4]3.5 km (6:34 / km) | |
| shoes: VJ Sarva 2006 |
| 4 short orienteering intervals with a lot of short legs in Nåsten on the most open but technical part with lots of small bare rock knolls.
3.40 (1.40) 6.40 (1.30) 6.43 (1.34) 6.14
Did em without the pseudoephedrine - (dont want to blunt the effect before Jukola) plus i wanted to see how it was after the rain yesterday. Felt quite ok anyway, really pushed hard and the orienteering was good, 2 small mistakes but otherwise very good esp at beginning to concentrate again after the short breaks.
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| Running 32:00 [3]6 km (5:20 / km) | |
| shoes: VJ Sarva 2006 |
| Running out to Rödmossen and back on the small paths plus between the intervals. Took the bike to the edge of the forest to keep the training a bit shorter. |
| |
| C • Pass snowed in? 3 |
Tuesday Jun 12 |
| Running intervals 15:00 [5]4.8 km (3:07 / km) | |
| shoes: Mizuno Wave aero |
| 5 x 3min @ 3.06m/k with 2min recovery @ 5m/k on the treadmill. Not a super hard session but this was a bit of a test for Jukola - if i couldnt do this then i wasnt going to run in the 1st team. Anyway i took a pseudoephedrine tab plus the asthma and nasonex spray before and it was gold - being indoors prob helped too. I felt so much better it was amazing, bloody pseudoephedrine comes to the rescue again! Felt quite good running and had no probs getting through this. Managed to kill 2 treadmills during the process of this session as well. What a relief to feel nearly normal again - hope it continues through the week. |
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| C • yay 8 |
| Running 25:00 [3]5 km (5:00 / km) | |
| shoes: Nike cesium |
| Warming up and down plus between the intervals. |
Monday Jun 11 |
| Running 25:00 [3]5 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| A token jog round town and through stadskogen in the arvo. Didnt feel great but not terrible either which was what i hoped for given how short it was. Its forecast to rain the next 2 days and for the first time ever i am hoping it does to see if it makes me feel a bit better by getting rid of some of the "@#¬&% pollen.
The most exciting thing that happened today was that i had lunch with TQ who dropped by on his way home from picking up some sent luggage from Arlanda, also gave him his TV back plus my skis, a sort of changing of the gaurd. |
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| C • Rainman 6 |
Sunday Jun 10 |
| Orienteering 1:00:00 [3]***** 7 km (8:34 / km) | |
| shoes: VJ Twister 2006 |
| Another hot day here, I went out and ran OK Linnes jukola test course at Siggefora with a group that hadnt already run it, it is super nice terrain and has a lake next to it for a swim afterwards. Used the Asthma puffer today and it seemed to be a bit better for the first 30- 40 min which went a lot better than the last 2 days but then i just totally died and ended up walking back on a track. Quite good orienteering.
Got home in time to see Stoner win a cracker MotoGP from Rossi and then the French Open final started, perfect.
Also got the Jukola team today - Marius is injured and amazingly Håkan is running first...
1 Håkan Eriksson
2 Jimmy Birklin
3 Lars Åkerman
4 Steve Palmer
5 Martin Hammerberg
6 Me
7 Erik Rost
If i dont start feeling better dunno if i will be running either but maybe it will be better up north there in Vaasa. |
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| C • I hope you feel better soon! ... 2 |
Saturday Jun 9 |
| Running 1:10:00 [2]13 km (5:23 / km) | |
| shoes: Puma trailfox |
| Easy run with Reubs, thought i would try and run a bit longer and see if getting a few km in would help. Felt sluggish but ok in the first 30min and even saw a snake (Reubs saw it after it flinched when i nearly stepped on it). After about 30min i started to get really tired and headed home leaving Reubs to finish the run by himself. This makes me think even more that it is the hayfever affecting me otherwise it would be better after so many days off - just waiting to hear back when i get a time with the Dr. now. |
Friday Jun 8 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Puma trailfox |
| An easy jog with Reubs on the small paths in Nåsten. Felt like i had been out for 2hours but at least the cold symtoms were gone, still had blocked sinuses, maybe i need some different hayfever medication.
Have also been tortured by the dentist the last two days, 2hrs of absolute hell, Al reckons they look cleaner but i cant tell the difference. |
Wednesday Jun 6 |
| Note | |
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| Woke up with a nasty sore throat today after a late night in stockholm when we just missed the 2nd last train home so had to wait for the 23.10 train. Seems to be hayfever related since a few other people have the same thing.
After thinking about it hayfever could be the reason i have been feeling so bad the last month, the fatigue started pretty much together with spring and thinking back to this time last year i was struggling quite a lot then too. Will check it out with the Dr anyway. |
Monday Jun 4 |
| Note | |
| |
| No training for me today, drove Reubs to the airport at the cracker for his training camp in Ukraine.
A few hours later got a sms from him saying his wallet had been stolen on the underground. Debacle!!! Poor fella.
Spent the rest of the arvo trying to help him out with cancelling his cards and getting some money. He sms'd to say he'd had a mini bar dinner, beer chips and wafers, luckily Jan Troeng came to the rescue with some cash by the evening, probably not the most relaxing birthday Reubs has ever had. |
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| C • bugger 11 |
Sunday Jun 3 |
| Orienteering 30:00 [2]*** 3.6 km (8:20 / km) | |
| shoes: Puma trailfox |
| Super easy jogging checking controls for the 3 +3 competition up in Sälen. It was awesome weather and some of the nicest forest i have ever seen, should be a ripper competition.
Turned out not to be much of a training camp for me but a good weekend up in the mountains anyway. |
Friday Jun 1 |
| Gympa/Strength 40:00 [3] | |
| shoes: Puma trailfox |
| At the gym, i hope i'm not as sore the next few days as i was after modays training.
Heading up to Sälen now for a Jukola training camp with Malung. |
| Orienteering tempo 1:00:00 [4]**** 8 km (7:30 / km) | |
| shoes: VJ Twister 2006 |
| Jukola training in Malung. Mass start gaffled course with the club, it was super tough terrain with near knee deep blueberries and a lot of climbing. Right from the start i couldnt keep up but since everyone else did so many mistakes i was still near or at the front most of the way despite a biggish mistake of my own.
Feel like i still have some problems with being overtired since i cant push and get my hr up or breathe hard. Will have another easy week now. |
| Running 15:00 [2]2 km (7:30 / km) | |
| shoes: VJ Twister 2006 |
| Warming up and down, had pizza in Malung afterwards while a turbocharged Volvo 740 (with prancing moose sticker) and a Lancia Delta did laps. |
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| C • Volvo hoons 2 |