Wednesday May 31 |
 | Orienteering race (Stockholm City Cup) 16:00 [5]*** 3 km (5:20 / km) | |
| (sick) shoes: VJ Integrator 2 |
| Stockholm city cup #2 on långholmen in central stockers. Thought i was nearly better but i'm not, i felt shit running this and am gunna need some more rest or maybe just easy training. I tried to run hard and was technically ok minus 2 bad route choices running straighter on small paths jammed with people instead of bigger roads. Was 1.30 down on Jonasson who won so it wasnt a very impressive performance.
On the plus side Al, Boris and I had dinner afterwards at a great little italian restaurant with awesome wood fired pizzas and pretty good deserts too. |
| |
| C • Route Choice 2 |
| Running 40:00 [2]7 km (5:43 / km) | |
| (sick) shoes: VJ Integrator 2 |
| Warming up and coughing my way round the warmdown after the race. |
Tuesday May 30 |
| Orienteering 40:00 [3]***** 5 km (8:00 / km) | |
| (sick) shoes: VJ Integrator 2 |
| Well finally felt good enough to get out and train again. I still have a lot of cold like symptoms but i think that is due to hayfever, dunno how it is different but i felt good running so i will keep training.
Ran a short course in Lunsen, control picking. I really tried to create a picture in my head of 3-4 big features coming into the control and where it was a bit more open this worked really well but in places visibility was only 10-15m and there i was a bit off a few times and really needed to use the compass a lot more. Anyway it was a good training which i should do more of and i felt strong in the forest. |
Sunday May 28 |
| Note | |
| (sick) |
| Still sick so no training the last two days, was planning on taking it really easy and catching the F1 and Giro but we ended up moving house as well, carried our beds for 10min to the new shoebox - almost counts as training. Great effort from Webber to get on the front row of the grid but as usual his cosworth engine blew just when you thought he might do ok! Basso was awesome in the Giro but maybe in too good form to hold it to the Tour, Ulrich seems to be on the way up so it should be a good fight. |
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| C • Gday mate, so when's the next ... 8 |
Friday May 26 |
| Orienteering 30:00 [3]**** 4 km (7:30 / km) | |
| (sick) shoes: VJ Integrator 2 |
| Orienteering training near Falun with Alf Nordanbro. I wasnt feeling too bad this morning after Alf had given me a shot of scotch to fix my throat last night so i thought i would have a bit of a run in the forest to get ready for tomorrows eliteseries middle distance race. Far out it took about 5min of running to realise i was totally dead, felt weak and dizzy running and it was a pretty easy decision to take the train home to uppsala (after watching a cracker giro stage with Alf) and skip the eliteseries. |
| |
| C • sick 7 |
Thursday May 25 |
| |
| Event: Hälsingland 25-28 Maj
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| Orienteering race (Eliteseries Sprint) 15:00 [5]*** 3.5 km (4:17 / km) | |
| (sick) shoes: Nike xc racing flats |
| Eliteseries sprint. Still feeling sick but popped a sudafed and decided to have a crack anyway. Despite feeling crappy in my head and lungs the legs felt ok and the qual went pretty smoothly on a bloody simple course with 1 lazy route choice error that prob cost 6 or 7 sec. Surpised to qual so easily in 8th (out of 15 qual). |
| Running warm up/down 50:00 [2]8 km (6:15 / km) | |
| shoes: Asics kayano |
| Warming up/down for the morning qualifier. |
| Orienteering race (Eliteseries Sprint) 15:00 [5]*** 3 km (5:00 / km) | |
| (sick) shoes: Nike xc racing flats |
| Sprint Final, a more technical and challenging race, I felt pretty ordinary running this but i actually went ok for all the race except a classic beginners mistake on one of the easiest controls when i ran in 1 building to early while i was checking how to run out of the control. Prob cost 20-30 sec right as i was getting into the groove. After this i ran as well as i could have hoped and finished 25th which i was pretty surprised with considering how i felt and the stupid mistake. In the end it was no result since the race was cancelled i think due to some bridges being overprinted with a red x that looked at first glance a bit like the passage symbol but actually meant forbidden, i thought this was pretty obvious but a lot of people lost time on this. the whole day was a bit of a debacle with no one really sure about the embargoe rules and us getting the final stert times 10min before the first start!! There was some pretty pissed people around but i actually felt most sorry for Erik Rost, first year senior from Malung who did an awesome race to be 2nd. |
| Running warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: Asics kayano |
| Warming up for the final and about 5 min jog warming down in the cold pissing rain which after winter actually seems like reasonable weather to me. |
Wednesday May 24 |
| Note | |
| (sick) |
| Felt pretty crap today and decided not to train at all and hope i come good for the eliteseries sprint in Borlange tomorrow. Watched the Giro's 17th stage (most anticipated stage of cycling all year probably) which turned out to be a massive dissapointment when they took away 1 massive climb and the last 5km of gravel road with a max gradient of 24% just cos it was snowing a bit. |
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| C • What a dissapointment Roberto.... 1 |
Tuesday May 23 |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Intervals on the city forest ski track, i felt a bit sick this morning but once i started running i felt great straight away. Session was (recovery in brackets) 2x3min (90sec) 4x90sec (90sec) 4x1min (1min) 4x30sec (30sec) 4x15sec (15sec). I felt so good running today it was crazy, every block i pushed harder and harder but just never felt tired. These days come maybe a few times a year so hopefully the next one comes early in august! |
| |
| C • Cricket 10 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warm up/down plus recovery. |
| Running 10:00 [2]2 km (5:00 / km) | |
| (sick) shoes: Asics kayano |
| Well maybe those intervals cooked me cos this arv i started to feel not so good and after a few min of joggin down to the gym for classic iron i decided to come home - have got a sore throat now, great! Better get into the fruit. |
| |
| C • oranges 2 |
Monday May 22 |
| Mountain Biking 2:05:00 [3] | |
| shoes: Nike ACG MTB |
| Mountain Biking to give the legs a bit of a break. Found some awesome new single tracks down by the lake and up and down the big sandy ridge there, they seemed to go on forever, looking forward to going back out there. |
Sunday May 21 |
| Running long (Rune Stone Tour) 3:00:00 [3]34 km (5:18 / km) | |
| shoes: Asics kayano |
| A long run with Grants old students from Sandviken, Ulf Troeng, Mikro Millinger, Micke Nordstrom and Bjorn Olovsson. Bjorns girlfriend Elin drove us out of town about 20 km and we ran back on a mixture of roads paddocks small forest paths and through the forest. Ulf had a map and took us on a tour of rune stones (rocks that vikings have drawn on), it was so exciting everytime we found one. Couldnt wait to buy a coke when i got home after 3hrs with nothing to eat and drink. Felt pretty good. |
Saturday May 20 |
| |
| Event: Kungsholmen runt
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| Running race (Kunsholmen Runt) 33:24 [5]10 km (3:20 / km) vdot: 64.2 | |
| shoes: Mizuno Wave aero |
| Kungsholmen Runt 10km race in Stockholm, 33.24, I was 2nd behind Petr Losman who won easily, I had a sprint finish with another Sodertalje orienteer Anders Axelsson but just got him. Felt really strong so i was happy even though it wasnt the best time. The course wasnt the fastest with some hills in the first five km and a lot of sharp turns which where a bit slippery with the rain but the biggest hindrance was dodging all the half marathon stragglers on the narrow bike path since that started 15min before the 10km.
Splits: 3.22, 3.09, 3.20, 3.22, 3.22, 3.20, 3.26, 3.22, 3.23, 3.15 |
| |
| C • good on ya bob, great effort! 6 |
| Running 50:00 [2]10 km (5:00 / km) | |
| shoes: Mizuno Wave aero |
| Warming up and a long warm down back out on the course to cheer on Al who ran the half in a PB. |
Friday May 19 |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: Asics kayano |
| Pretty easy jog in the city forest following round the little paths, unbelievable how green everything is now, can almost find my way around here now after a year and a bit of trying. |
Thursday May 18 |
| Orienteering (Ostfora) 1:16:00 [3]**** 12 km (6:20 / km) | |
| shoes: VJ Integrator 2 |
| An awesome training on one of the best maps around Uppsala. The last time i ran here it was -15 and under 80cm of snow so its fair to say i didnt really appreciate it! Today I felt pretty strong even in the heavy terrain and orienteered smoothly except for the usual 3 or 4 small mistakes around the control, really need to be a bit more careful with that. Amazing how much better i felt after a easier day yesterday. |
Wednesday May 17 |
| Orienteering race 17:00 [5]*** 3.5 km (4:51 / km) | |
| shoes: Mizuno Wave aero |
| Stockholm City Cup in Gamla Stan. First time i have run this and it was pretty good fun. I ran pretty well technically, 1 small mistake 5-10sec from not seeing a control hidden by tourists and 1 or two micro route choices where i lost 5 or 6 seconds. The course wasnt too tough really, the main abstacles was the hundreds of tourists wandering everywhere and the 700 odd other orienteers out there starting at 15 sec intervals. Physically i wasnt really aggressive enough and came to the finish still feeling strong, still had heavy legs bet better than yesterday which was a good sign. Dunno what place i was but i think i was nearly 1 min after Jonasson who won. Had dinner with Al and Mace in Gamla Stan afterwards... missed the champions leauge final, talk about commitment! |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Mizuno Wave aero |
| Warming up and down. |
| Note | |
| |
| After talking to Hakan today and suffering from such heavy legs the last week after that 60min tempo on the road i cracked and decided i am only going to run 10km this weekend instead of the half. Hopefully then i can run some decent races the week after in the eliteseries. |
| |
| C • decisions 3 |
Tuesday May 16 |
| Mountain Biking 2:10:00 [2] | |
| shoes: Nike ACG MTB |
| MTB around Nasten Gottsunda Sunnersta and the hill course, did a few laps of the bmx track on the way past which was fun. |
| Running intervals 23:00 [5]6 km (3:50 / km) | |
| shoes: Adidas rotterdam |
| Intervals on the hill course, jeez this was a tough training, my legs where so heavy they felt like they were solid wombat. This was a type of relay race where one guy runs the first down and up hill while the other jogs along the ridge to the changover point and then runs the next down and up hill hard and so on until you have done 2 laps (1 hard). I ran with Marcus Phersson but Micke Nordstrom and Ulf Troeng where flying and they killed us. |
| Running 1:05:00 [2]11 km (5:55 / km) | |
| shoes: VJ Integrator 2 |
| Jogging to and from the hill course plus along the ridge during the "recoverys". |
Monday May 15 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Jogging down to the gym and back up the hill. |
| Gympa/Strength 1:15:00 [2] | |
| shoes: Nike zoom elite |
| Back at gympa again, this time with a new instructor who didnt mind a bit of hopping and jumping... caught Allison laughing at him a few times. |
| |
| C • gympa 4 |
Sunday May 14 |
| |
| Event: Kopparkavlen
|
| Orienteering race (Kopparkavlen) 1:00:00 [4]**** 10 km (6:00 / km) | |
| shoes: VJ Integrator |
| Kopparkavlen (Relay) As usual i ran the first leg. Someone must have forgotten to tell me about the 1000kr prize for the first to the start triangle the way everyone bolted at the start but it settled down to the usual supects pretty quickly. I was going along pretty smoothly in the first 4 or 5 until just before the spectator control where i got in the lead. The next control was pretty tricky and in the last 100m before the control i didnt understand anything, towed the pack to the wrong hill and panic ensued with people running everwhere. 3 guys inc arch rivals Leksand got away at this control and came in to the finish 2min ahead of our group of 5 or 6. 20kr in the Malung mistake bank from me, shit. The other guys in our team, Lars Akerman, Hakan Eriksson and Erik Rost ran solidly without having their best days and we ended up 3rd, bit dissapointing but good to be on the podium anyway. |
| Running warm up/down 20:00 [3]4 km (5:00 / km) | |
| shoes: VJ Integrator |
| Warm up/down, mainly up since i was a bit stuffed afterwards. |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Asics kayano |
| Arvo jog down to the train station to get my bike, bumped into Hammer on the way home - just back from EM in Estonia. |
Saturday May 13 |
| Orienteering race (Dala Tour Middle) 35:00 [5]**** 6 km (5:50 / km) | |
| shoes: VJ Integrator |
| Middle Distance Race in Falun (it was actually in Falun this week Grant!) I was 18th which was ok but could have ben a lot better. I had pretty heavy legs after the week and was a bit messy on a few controls but then with a few controls to go i did a 1min mistake which dropped me down about 10 places. |
| Running warm up/down 30:00 [3]6 km (5:00 / km) | |
| shoes: VJ Integrator |
| Had to bolt to the start since i got talking to hakan after he had finished. |
| Orienteering 40:00 [2]*** 10 km (4:00 / km) | |
| shoes: Asics kayano |
| Jogging around the area for the elitserien sprint race in a few weeks with a map with Hakan, Alf, and Jonas. It is allowed to do this which is stupid i think, it just gives the local runners an even bigger advantage since they can and are out training on the map every week. Smelt a bit of woodsmoke on the way home which reminded me of an aussie bushfire but it turned out to be the house round the corner from Alfs... I bet he was a bit nervous running home! |
Friday May 12 |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Asics kayano |
| Run in Nasten on little path, still had a sore knee, might have to get a massage or get the rolling pin out on my back again to crack this one. |
| |
| C • don't you dare get injured on ... 2 |
Thursday May 11 |
| Running hills 10:00 [5]2 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Strength hills session on a steep hill, about 50 secs running. 12 x alternating running, bounding, running and hopping. |
| Running 25:00 [2]5 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warming up and down for the hills session. |
| Orienteering 40:00 [3]**** 6 km (6:40 / km) | |
| shoes: VJ Integrator |
| Control picking at Lunsen. I was really looking forward to this training but i had that really low blood sugar feeling when i started and it was really tough to run and concentrate. I tried to get some good rhythm in and out of the controls with a good picture in my head of 2 or 3 important features on the way in and 1 + compass on the way out and sometimes this worked well so it will be something to train more but today i felt too crap to train properly so i cut the training short after 40min. |
Wednesday May 10 |
| Running tempo 1:00:00 [4]16 km (3:45 / km) | |
| shoes: Nike zoom elite |
| Long tempo session at just below threshold pace. I ran the whole way on roads to try to get my legs a bit used to it before sat weeks half marathon - Kungsholmenrunt. This was a bit of a tip from TomQ and it sure was a tough session with heavy legs the whole way. I really felt the difference running hard on the roads for so long so i hope it is better for the half or it will be a debacle. |
| |
| C • Good tip for the younger playe... 6 |
| Running warm up/down 20:00 [3]4 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warm up down for the tempo session. |
| Mountain Biking 1:40:00 [2] | |
| shoes: Nike ACG MTB |
| Mountain biking round the hill course and sunnersta mtb loop, back through gottsunda. Good winddown after a hard day at IKEA! |
| |
| C • Ikea?? 4 |
Tuesday May 9 |
| Running 23:00 [5]6 km (3:50 / km) | |
| shoes: VJ Integrator 2 |
| OK Linne Test loop. This is a test loop made up of mainly very small rocky and marshy paths with a few fairly short but steep hills. I ran 23.13 although i didnt feel great, had very heavy legs but this time was equal to the best time i had last year when i was in the best form of the year so hopefully that is a good sign i am on the way up. |
| |
| C • ALJ 2 |
| Running 1:10:00 [3]10 km (7:00 / km) | |
| shoes: VJ Integrator 2 |
| Warming up and warming down including running the test loop for a 2nd time. |
Monday May 8 |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: VJ Sarva 2006 |
| Had planned to run intervals on the hill course but i was so hunger flat running over there i gave up after the first hill and ran home. Realised i had only eaten a few bits of toast in the whole day and it was 2pm. |
| Running long 1:50:00 [2]21 km (5:14 / km) | |
| shoes: Adidas rotterdam |
| After cooking up some pasta for a late lunch - so swedish - and catching the end of the Giro stage I headed back over to the Hill course but pretty much straight away decided not to do intervals since i felt really bad in both my stomach and legs. Prob a combination of not much running since tiomila and the late lunch so i ran a long run with Al round uppsala on small forest paths to get some kms back in the legs. It was another perfect day here and great for running. |
Sunday May 7 |
| Note | |
| |
| Cricket! Well no time for training today since it was my debut in the Uppsala Cricket Club against Uppsala University.
What a debacle, first i was there at 10am like they told me - no one else turned up till nearly 11 and then the oval was booked by someone else so we had to find a new field... debacle! Our team was mix of indians bangladeshis a pakistani a sri lankan and me. After riding across town we finally got to the new oval and started the match about 1pm... not impressed.
When I looked at the oval and pitch i was a little worried to say the least, since they are usually playing soccer here it was rough as guts and still a bit moist from the dew. A (very) heavy roller wouldnt have gone astray.
Ayway we won the toss and for some reason the captain chose to bat first. I was given the pygama uniform and told i was going in at first drop, (they think every Australian can bat like ricky ponting) looking at the pitch i figured that would be the first over. Actually it was the 2nd. Watching the first over didnt give me much confidence, the ball was swinging and jagging all over the place and after every ball i was putting on another peice of protective equipment, i didnt hesitate to take the helmet off the outgoing batsman either. Anyway i survived the rest of the over and annoyingly got a single off the last ball so i had to start facing the next one as well. I batted for about 6 or 7 overs but hardly faced a ball as we lost our next 7 wickets, in that time i scraped up 6 runs but then got done by a worm burner that trapped me plum lbw just when i was starting to get into it - oh well at least i wasnt going to get my head knocked off by the waqar younis wannabees. Luckily our last two batsmen were champions and put on 70 runs to save us so we got 114 off 28 overs all out(30 max).
Also luckily our team was sponsored by the local indian restaurant so we got a pretty good free lunch and then it was time to bowl. I got put first slip (ponting factor) and then bowled first change (probably the mcgrath factor) which was the 3rd over since the opening bowler was a bit wayward. Anyway i got a wicket in the first over when the opener skied one, i didnt expect the guy to catch it since half our fielders appeared to be afraid of the ball but he took it luckily. The next over i thought i had a guy caught behind but the umpire didnt give it out - there was a fair bit of abuse directed his way from the indian keeper/captain who seemed to think that it was an international against pakistan or something. The rest of my overs passed fairly uneventfully although the old back is pretty stiff now. The other main highlight was that one of our bowlers was a real chucker, obviously been modelling himself on murali. The match itself was a bit of a nail biter and came down to the final over, we needed 1 wicket they needed 2 runs, unfortunately they got the runs off the first ball of the over and took the glory. A pretty good fun day and fortunately no injuries other than a bit of a stiff back... could be nasty tomorrow. The next match is next weekend but i will be away racing kopparkavlen in borlange unfortunately. Any aussies keen to fly over i'm sure i could get you a match and prob even a free indian dinner... any takers?
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| |
| C • Huh? 19 |
Saturday May 6 |
| Orienteering race (Roslagens Classic) 1:25:00 [4]**** 15 km (5:40 / km) | |
| shoes: VJ Integrator 2 |
| Classic race near Norrkoping. This was pretty technical flat terrain and with the 15000 map i did a lot of little mistakes in the circle. Apart from that the rough orienteering was really good and i felt strong and in control the whole way so that is a good sign, just need to have a bit more of a strategy for when i come near the control. I was 6th, 6min down. With the warm weather and 13 technical km there was a lot of dnfs today. |
| Running 25:00 [3]4 km (6:15 / km) | |
| shoes: VJ Integrator 2 |
| Warming up/down including the brutal run to the start, 2.5km of birch trimmings. |
| |
| C • Norrkoping!! 2 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Arvo jog to make up for barely warming down. I was a bit carsick on the drive home and still didnt feel to great running. Everyone in Uppsala was having a bbq, jeez it smelt good, picked up some ingredients to make laksa on the way home, mmm. |
Friday May 5 |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: Asics kayano |
| Beautiful day, got the running shorts out and ran a loop round the hill course. The old legs were a bit heavy after not much training this week. |
Thursday May 4 |
| Mountain Biking 1:30:00 [3] | |
| shoes: Nike ACG MTB |
| Mountain Biking on the hill course and sunnersta mtb track. Today was awesome weather 20 deg and sunny and this was my pbf (personal best fun) ride. Starting to get to know a few of the tracks a bit now so it is easier to go a bit faster and have more fun. |
Wednesday May 3 |
| Orienteering intervals 30:00 [5]*** 6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Sprint Orienteering Intervals with Boris, Hammer and TheShadow. Boris organised this training, 3 x 2km park orienteering intervals. A great training, he had even put out pink post it notes as controls. I was going ok, few small mistakes, felt heavy in the legs but really strong on the hills. 9.00, approx 5min jog, 9.29, approx 5 min jog, 11.03. |
| Running 45:00 [2]9 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Jogging to, from and in between the sprint intervals. |
| Note | |
| |
| Cricket... Its on!! Am in the Uppsala Cricket Club team for my first match on sunday, a 35 over slogfest. If gilly can get 200 i should be good for 10 or so against the local swedes and the other colonial ring ins. I just hope me back holds up if i have to bowl a few overs. Gotta remember to take the camera, this is gunna be funny stuff. |
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| C • club? 9 |
Tuesday May 2 |
| Orienteering tempo 30:00 [4]***** 5 km (6:00 / km) | |
| shoes: VJ Integrator |
| 9km course at Lunsen. About 60min, tried to run at a solid tempo but its so technical thats its pretty much impossible for me to run at threshold pace the entire time - I geuss about 30min was tempo. Tech was ok but wasnt always in full control and did a few mistakes weaving mid leg, better towards the end. Thought i might dissapear forever into some of the marshes out there but made it back luckily. |
| Orienteering 35:00 [3]***** 5 km (7:00 / km) | |
| shoes: VJ Integrator |
| The rest of the course at a slightly slower pace plus a few min jogging before and after. |
Monday May 1 |
| Mountain Biking 2:00:00 [2] | |
| shoes: Nike ACG MTB |
| Mountain biking in nasten > gottsunda > sunnersta mtb loop > backbana. Took it pretty easy but had my first crash on a tightening gravely corner, not much damage done luckily. |
| |
| C • crash 3 |