Friday Mar 31 |
 | Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: VJ sarva |
| Ran with Shep in Copenhagen. We ran out onto Kristianshavn, the island by the city centre with all the cool little crazy houses. Raining and cold but this was a pretty fun run and now i am back in Uppsala and it is snowing again I can only wish to be back on muddy gravel instead of snow and ice where it is impossible to run properly. |
Thursday Mar 30 |
| Orienteering 1:15:00 [3]*** 11 km (6:49 / km) | |
| shoes: VJ sarva |
| Morning training on Nordskov, Shep Reubs and I actually started this training before 12 since we had a quick breakfats of sugar waffles and espresso, they reckoned i was cheating cos i only ate 1 sugar waffle and so i didnt have dizzy spells from to much sugar by the start triangle. Anyway this was a fun training in a part of the map i hadnt been before. |
| Orienteering intervals (Sprint intervals) 20:00 [5]*** 5 km (4:00 / km) | |
| shoes: VJ sarva |
| After the morning training and a bit of passive smoking in the local internet cafe (to book a hotel in copenhagen for the night) we fanged the alfa down to Esbjerg to run some sprint intervals on the uni sprint map there. It was a lot easier to find this map in Esbjerg than it had been in Arhus the day before! Anyway Reubs Shep and I ran six short sprint courses between approx 5min and 2min starting at 30 sec intervals. This was a great last session for the training camp even though i was a bit rough technically and felt pretty dead in the legs after a tough week. 3hrs drive across the country to copenhagen were we celebrated a good trainig camp with some indian take away and a few tuborg gron. |
| Running 30:00 [2]5 km (6:00 / km) | |
| shoes: VJ sarva |
| Warm up and down for the sprint intervals. |
Wednesday Mar 29 |
| Orienteering long 1:55:00 [3]*** 16 km (7:11 / km) | |
| shoes: VJ sarva |
| We had planned two trainings for today but due to some lazy planning (primarily on my behalf we ended up looking for the Esbjerg Universitet map in Arhus - I didnt realise that Esbjerg was a whole different town (150km away) not just the name of the uni and just assumed that the sprint training maps would be in Arhus where the sprint will be. Oops! Actually at first we thought we had found the map since Arhus uni looked pretty similar but the local librarian comfirmed with a pretty bug smirk that i'd stuffed up. Anyway this training was quickly called off and replaced by coffee. In the arvo we did a long training on the Sonderskov map. This is a really nice area and Shep Reubs and I took turns leading for a leg with a points system for any mistakes to make it more interesting. The end of this training was pretty tough and scarily similar to the same training session with Julian Dent in Oct last year. |
Tuesday Mar 28 |
| Orienteering tempo 1:25:00 [4]*** 14 km (6:04 / km) | |
| shoes: VJ Integrator |
| A 10km course that I ran as a tempo session/training race on the Velling - Snabegard map. This was the same map where i ran JWOC in 95 although i didnt recognise anything, (i was 25th, Tom Q 4th the best ever aussie result at the time.) It was quite interesting route choice on this course although a few times i ran straight (instead of around which i thought would be quicker) to make the orienteering more interesting. The actual course was approx 70min with 15 min warm up and down. I was really tired in the last 10min and this was certainly a tough training after the weekend. I probably would have had a easy day if i hadnt been on the training camp in Silkeborg but i think it was worth it since it is a different feel to run fast in this terrain rather than just cruising around. Next time i am down here the focus will definately to be to train fast in the forest a lot more. |
| Orienteering 45:00 [3]*** 7 km (6:26 / km) | |
| shoes: VJ sarva |
| Afternoon training on the Vesterskov map. I felt really stuffed on this training and was really just going through the motions a bit i realised this halfway round so i made a effort to orienteer a lot better in the second half. It is mostly pretty easy orienteering here so to be fast you have to be super smooth, always with a good picture of what is coming up so that there is minimal surprises and minimal reductions in speed. |
Monday Mar 27 |
| Orienteering 50:00 [3]*** 8 km (6:15 / km) | |
| shoes: VJ sarva |
| The start of 4 days training in Silkeborg for Shep Reuben and I. Great to see that there is no snow here and we can do some good training. After spending the morning checking out Silkeborg and drinking coffe - reubs had his espresso machine with him we ran a short course on the Nordskov map. This was a easy training to recover from the weekend and we ran as a group. |
Sunday Mar 26 |
| Orienteering race (Spring Cup Relay) 1:40:00 [4]*** 17 km (5:53 / km) | |
| shoes: VJ Integrator |
| Spring Cup Relay. I ran last and this was a real struggle right from the start, 82 min, nearly 10min off the best last leg times (plus 18min warm up). I had very little energy straight away and even though i orienteered smoothly hitting all my controls straight on for the first 3/4 of the course i just couldnt stay with the other runners that i would normally not get dropped by. Towards the end i did a couple of bigger mistakes in some green areas when i was just following the path in the snow and not orienteering myself so much. This was a real struggle the whole way and in the end was never fighting for a good place just struggling to the finish, not a great day for me or Malung since Hakan didnt have a good run either. At least Bernt and Anders ran solidly on the first two legs. Even though i didnt feel so sick today i geuss i was just exhausted from being sick the last week and then having a tough race yesterday. Drove to Silkeborg in the evening for a training camp. Ideally i would like to take it easy this week but I will train quite a lot probably since there is the chance to run in the woc terrain and then take it easy after this week. |
Saturday Mar 25 |
| Orienteering race (Spring Cup) 1:10:00 [4]*** 14 km (5:00 / km) | |
| shoes: VJ Integrator |
| Spring Cup classic, I was about 70th place approx 7min off the lead. Normally i would be dissapointed with that result but after being sick the whole week before I was pretty satisfied with how i ran since i considered not starting and the field was bloody awesome, certainly the best of any race i have ever run. I missed both the first two controls from following the wrong paths in the snow and it was a bit of an art to balance my own orienteering with the speed of following a path in the snow that didnt always go where you wanted. Anyway I ended up runing most of the race with Mathias Niggli following the path in the snow together. Not the most fun orienteering but i was glad i did the race and somehow i felt less sick after the race then before which was good. |
| Running 30:00 [3]5 km (6:00 / km) | |
| shoes: VJ Integrator |
| Warm up/dowm for Spring Cup |
Friday Mar 24 |
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| Event: Spring Cup
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| Orienteering 40:00 [3]*** 6 km (6:40 / km) | |
| shoes: VJ Integrator |
| Training in Hillerod with Shep and some of the British squad before Spring Cup. I felt really sick and took this training as easy as is possible in 10cm snow. I was pretty surprised how much snow there was since some forests seemed to have no snow. |
Thursday Mar 23 |
| Note | |
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| Sick again, maybe i shouldnt have had a jog yesterday or maybe it made no difference? |
Wednesday Mar 22 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Starting to feel a bit better today and went out for a 30min jog, felt a bit tired but good to run again. |
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| C • feel better! 1 |
Tuesday Mar 21 |
| Note | |
| (sick) |
| Still sick with a cold today so another day without training. Hopefully it will be good before the weekend and Spring Cup. |
Sunday Mar 19 |
| Note | |
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| No training today, i was planning to run some intervals but i felt like i was getting sick in the morning so took it easy and watched the F1 GP instead. I also added januarys training to attackpoint so now i have the whole year here. |
Saturday Mar 18 |
| Running long 1:25:00 [3]17 km (5:00 / km) | |
| shoes: VJ sarva |
| Didnt feel so great this morning and the morning training started at about 2pm. Ran over to the hill course and ran a lap and a bit then back past the bandy match in town. Was going to run the hill course at tempo pace but took it at a bit easier pace. No more training today and hope feel better to do a high quality training tomorrow. |
Friday Mar 17 |
| Running 1:00:00 [2]12 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy jog, was a great day with some warm sun at last. Ran through the city forest down to the hill course and then back along the river and through the city forest again. |
Thursday Mar 16 |
| Running tempo (stair machine) 30:00 [4]8 km (3:45 / km) | |
| shoes: Asics kayano |
| Stair machine tempo intervals, 3*10min with 1 min recovery. |
| Running (Stair machine) 15:00 [2]3 km (5:00 / km) | |
| shoes: Asics kayano |
| Warm up/down for stair machine intervals. |
| Running tempo 45:00 [4]12 km (3:45 / km) | |
| shoes: VJ sarva |
| Long surge at pace just below threshhold on some icy bike paths round the uni. This was the thur night Linne training and i ran partly with marcus phersson and johan lindahl but mainly by myself. Felt pretty strong but not that fast as usual i was a complete goose on the ice and lost 5m going round every corner. |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: VJ sarva |
| Warm up/down for the tempo session in the evening including some running drills. |
Wednesday Mar 15 |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: VJ sarva |
| Long gradual hill intervals on the castle hill with a short steep downhill recovery to join the loop up. Six intervals between 3.15 and 3.19 with approx 1.30 recovery. Felt pretty sluggish for the first couple especially after yesterdays training but it was a good session. |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: VJ sarva |
| Warm up/down for the hill intervals. |
| Running (Stair machine) 30:00 [3]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Solid 30min on the stair machine at the gym before heading into stockholm for a bit of a night out with the aussie guys there, good to have a few VBs and talk about the cricket again. |
Tuesday Mar 14 |
| Orienteering long 2:45:00 [3]**** 23 km (7:10 / km) | |
| shoes: VJ sarva |
| Tue night long run with linne line orienteering in a bunch plus running to and from home. There was quite a lot of snow for this run and only 3 of us ran the 17km loop a lot of which was in the forest. I did a lot more of the navigation than usual and was pretty worried about losing us three for hours out in Nasten in the middle of the night so i was pretty concentrated and fortunately there was no mistakes. Bjorn picked up the pace for the last 15 min on the paths which was at tempo pace, perfect training for the ultralong swedish champs in a few weeks if it isnt cancelled due to snow which it almost certainly will be. Had some Cottees rasberry cordial afterwards that i got in London, jeez i miss that super sweet aussie cordial, nothin beats it after a long hot training but it is pretty good after a long cold training too. |
Monday Mar 13 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Easy jogg on Hamstead heath in london, still a bit sore from the corky. Bloody windy and cold. Heading back to Uppsala this arvo. |
Sunday Mar 12 |
| Running 55:00 [2]11 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Easy jogg on Hampstead Heath, pretty sore quad still esp running downhill. |
Saturday Mar 11 |
| Note | |
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| No training today, getting a bit of culture into me in London. |
Friday Mar 10 |
| Running 1:00:00 [2]12 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Easy jogg with Al on Hampstead Heath in London, pretty nice place to run but really muddy off the main sealed paths, had a orienteering map of the area but just ran round the paths with hundreds of incredibly well behaved dogs. Good to run up a few hills inc Parliament Hill which had a good view of London but the cork wasnt too good coming down. |
Thursday Mar 9 |
| Note | |
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| Flew to London for a bit of a holiday, no training. |
Wednesday Mar 8 |
| Running (stair machine) 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Pretty easy jogging on the stair machine and 10min on the bike, felt ok. Grant gave me some good tips on corked thighs - he has had a few - and told me to make sure to do some excercise on it so it gets better quicker. It feels a lot better this arvo even though it still looks like there is a bit of cricket ball in there. Going to London tomorrow for a holiday so will be taking it pretty easy for a few days. |
Tuesday Mar 7 |
| Orienteering long 1:00:00 [2]** 10 km (6:00 / km) | |
| shoes: VJ sarva |
| Tue night long run, pretty cold tonight, -10 when i got back but on the positive side it was still light when we started, spring must be coming. Anyway this run turned out to be not so long after i corked my thigh after 30min - $%#@! Took another 30min to hobble home through the snow and judging by how it felt for that 30min i wont be running for a few days. I was going to have a easy week starting thur but looks like it started today. |
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| C • damn 2 |
Monday Mar 6 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy jog to and from the gym for classic iron. |
| Gympa/Strength (Classic iron) 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| Classic Iron gympa again, strength circuit, was pretty tired today but felt ok once i got going. |
Sunday Mar 5 |
| Running tempo 1:00:00 [4]13 km (4:37 / km) | |
| shoes: VJ sarva |
| 1hr tempo session just below threshhold on bjorns hill course. Was hard work in the snow, i usually have about 50min for this loop without snow so it is a big difference, good strength training though. |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: VJ sarva |
| Warm up and down for the tempo session, met up with bjorn, mats ulf mathias and bodil to run home which was good. Had some pizza and watched the vasaloppet finish afterwards. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jogging to and from the gym through the city forest for gympa - still snowing. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| Classic Iron gympa at the gym. Aerobic, strength circuit with a metal bar for weights. struggled with some of the "moves" today since it was a new instructor but it must be good not to do the same movements every week. |
Saturday Mar 4 |
| Orienteering long 2:00:00 [3]*** 12 km (10:00 / km) | |
| shoes: VJ sarva |
| A long run on the Ostfora map with Boris and Bjorn. There was heaps of snow so we took turns leading to create a path in the snow. At least the slow going made the orienteering easy. The snow was sometimes up to my knees and this was pretty much the limit of runnable. Still snowing now so looks like it could be running on the bike paths tomorrow, good strength training anyway. |
| Running intervals 10:00 [5]2 km (5:00 / km) | |
| shoes: VJ sarva |
| 10 short hill intervals on a steep snowy slope. |
| Running 20:00 [2]4 km (5:00 / km) | |
| shoes: VJ sarva |
| Warm up/down for intervals in the arvo. Heaps of snow. |
Friday Mar 3 |
| Skiing 1:00:00 [2] | |
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| Skiing training didnt fall over once a new record for me. pretty crap conditions for skiing but and 1hr was plenty. |
Thursday Mar 2 |
| Skiing (Classic) 1:00:00 [2] | |
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| Easy skiing training, for a while i thought this could be my first ever skiing training without stacking it but then i crashed... maybe tomorrow. |
| Running intervals 24:00 [5]7.5 km (3:12 / km) | |
| shoes: VJ sarva |
| Intervals with ok linne, 3*8min with 1min recovery. The snow was pretty good to run on tonight and i felt pretty good. The other guys ran 10 but i reckon it is better to skip the last two and make the session a bit easier to make sure that you get consistent training at this time of year. |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: VJ sarva |
| Warm up/down for the interval session including some running drills, pretty cold on the warm down, -7. |
| Gympa/Strength 40:00 [3] | |
| shoes: Nike zoom elite |
| Strength training with ok linne. strength circuit with a mixture of upper and lower body weights using body weight. Bit of football afterwards. |
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| C • Looks like you made the transi... 1 |
Wednesday Mar 1 |
| Running long 2:00:00 [3]24 km (5:00 / km) | |
| shoes: Asics kayano |
| Long run in the snow on small trails and bike paths. Really struggled to get out for this run, bit of a let down to be back running in the snow after spain but once i got going it was pretty nice to be out in the quiet forest with snow everywhere just cruising along. |