Monday Jul 31 |
 | Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Nearly better today and did a easy jog on the sprint model map. We went into town for some coffee afterwards and went to this awesome litle cafe that reubs shep and i found on a training camp here in march. It was awesome coffee so i went back to have lunch there too with al and reubs a bit later on.
Watched The Castle in the arvo... hows the serenity? |
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| C • Sweet 4 |
Sunday Jul 30 |
| Running 20:00 [2]4 km (5:00 / km) | |
| (sick) shoes: Nike zoom elite |
| Easy jog down to the coast and back, didnt feel too good running even though the cold seemed a lot better. It was definately a good move to skip the classic race even though it was dissapointing to give it up when it is actually the first time i have been looking forward to it since 1997. Got a bit of cricket (slips catching) in in the arvo too. |
Saturday Jul 29 |
| Orienteering race 31:00 [5]**** 5.1 km (6:05 / km) +225m 4:59 / km | |
| (sick) shoes: VJ Panther |
| WOC middle qual. I ran pretty smoothly right from the start and technically it was a good race, a few small mistakes and maybe 1min mistakes total but i didnt feel great at any stage so i new it would be touch and go with qualifying, anyway it was my lucky day and i scraped into 15th and last spot. |
| Running 25:00 [2]4 km (6:15 / km) | |
| (sick) shoes: VJ Panther |
| Warming up and down for the race, it was a pretty slow and lifeless warm up and only about 5 min warm down since i wont race again until friday. I was surprised how much better i felt in the arvo after the race, it was like i ran the cold out of my body. We kicked back after the race watching bretts dvd of the 7 greatest 1 dayers ever - classic stuff seeing lillee, viv richards joel garner and the channel nine commentary team from the 80's again as well as bevo's 4 back over the bowlers head to beat the windies at the scg. |
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| C • classic one dayers 3 |
Friday Jul 28 |
| |
| Event: WOC 2006
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| Orienteering 25:00 [3]3 km (8:20 / km) | |
| (sick) shoes: VJ Panther |
| Still sick, i thought it was getting better but it isnt yet. I decided to go out for a test run on the middle model to decide whether to run the middle or not. I didnt run really hard but i was surprised i didnt feel so bad running and afterwards it felt like it cleaned me out a bit. Tried to be smooth technically and decided to run the middle qual, hope to qualify and then skip the classic and try and be 100% for the middle final and relay on fri and sat. |
Thursday Jul 27 |
| Note | |
| (sick) |
| Still feeling a bit sick today but at least it is better than the last couple of days. Get into Ċarhus this arvy just in time to catch one of the post tour crits with Landis, Sastre, O'Grady and Matt White riding among others, should be cool to see. For any other attackpointers in Silkeborg tonight it starts at 19.00! |
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| C • Landis won't be there... 1 |
Tuesday Jul 25 |
| Note | |
| weight:80.7kg (sick) |
| Shit. Today i woke up with a sore throat and feeling really crap so i decided to play it safe and have the entire day off... sort of. I already had a ticket to DN Galan, the stockholm athletics grand prix which i went to with Alex my Tanzanian mate from SFI. It was awesome conditions and heaps of great races inc 8.00 for the steeple and 12.58 for the 5k plus bekele winning a great 1500 in 3.33. Need a sleep now, |
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| C • Jamieson 2 |
Monday Jul 24 |
| Running 40:00 [2]8.7 km (4:36 / km) | |
| shoes: Nike zoom elite |
| An easy jog with 5 short (1min) hill intervals on the stone monument hill with a jog down recovery. Didnt feel too great running after yesterdays day off. |
| Running hills 5:00 [5]1.5 km (3:20 / km) | |
| shoes: Nike zoom elite |
| The 5 hill intervals. |
Sunday Jul 23 |
| Note | |
| |
| A total day off today. Watched the final tour stage - actually i slept through most of it but woke up in time to see robbie overcook it and get done by hushovd. What a ripper tour! |
Saturday Jul 22 |
| Running 1:30:00 [3]16 km (5:38 / km) | |
| shoes: VJ Sarva 2006 |
| The mixed berry run. Did a loop out to the hill course, a lap of the hill course and back through the forest and small paths. I did plan to run for an hour but i was pretty dead so i came straight home via the best fruit spots. I ate wild strawberries on the hill course, rasberries next to gula stigen and blueberries in stadskogen. The wild strawberries were the best. |
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| C • figs 5 |
Friday Jul 21 |
| Running intervals 17:00 [5]5 km (3:24 / km) | |
| shoes: Nike zoom elite |
| Intervals on the stadskogen ski track. 5min, 4min, 3min, 2min, 1min, 1min, 30sec, 30sec all with 1 min recovery. Felt heavy legs at the start but was running fast and feeling good by the end. The forest was packed with people picking blueberries but i found a cherry tree on the way home, mmm, actually they were a bit sour. |
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| C • cherries 7 |
| Running 38:00 [2]7 km (5:26 / km) | |
| shoes: Nike zoom elite |
| Warming up and down plus the recoveries for the intervals, the captain joined me for the jog home - it must be summer. |
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| C • Captain 3 |
| Mountain Biking 1:50:00 [2] | |
| shoes: Nike ACG MTB |
| Cruisey mtb ride on the usual trails. Was a bit dead and had to stop and buy a mars bar on the way home, only 3.90sek, almost as much of a bargains as miss jones shopping day - sorry cant give you the rrp of the mars bar. |
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| C • bargain! 4 |
Thursday Jul 20 |
| Running hills 15:00 [5]4.5 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Hill intervals on the stone monument hill. 3 sets of 5x1min hills up 3 different sides of the hill with a 3min jog between sets and jog down recovery between intervals. Finished with the short steep hill today and it was a real killer. Good hard session. |
| Running 55:00 [2]11.7 km (4:42 / km) | |
| shoes: Nike zoom elite |
| Warming up and down and the recoveries. |
| Running 55:00 [3]11 km (5:00 / km) | |
| shoes: Asics kayano |
| Solid arvo/evening run on small forest paths through stadskogen along gula stigen and back through the gottsunda burbs and norbyskogen. Felt pretty heavy at the start but was going along pretty smoothly after a few km. Today the first training was at 12.30 and the second at 19.40 and last night i went to bed at 01.40, i am on the perfect sleep pattern to be watching the tour in australia but i fall asleep in the arvo when it is on here... crazy! I really need Allison to get back from oringen and organise me again. |
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| C • just make sure the house is ti... 5 |
Wednesday Jul 19 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| I had originally planned to run intervals but after warming up i was still pretty tired from mondays race so decided to do them tomorrow and have an easy jog.
Absolutely cracker stage of the tour today, awesome to see cadel go so well, cant wait for tomorrow. |
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| C • GO CADEL 12 |
| Mountain Biking 1:40:00 [2] | |
| shoes: Nike ACG MTB |
| Fairly easy mountainbike ride on the local trails, felt good and it was fun to get out on the bike again especially after just watching the tour. |
Tuesday Jul 18 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| An early morning jog with Troyzee in Nordskov, Silkeborg before spending the day in the car, boat and train to get home to uppsala. I was ridiculously hungry all day today probably thanks to that monster race yesterday - shep teased me for being a swede and eating the dagens lunch on the boat but i needed it! |
Monday Jul 17 |
| Orienteering race (Danish Classic WOC Test) 1:47:00 [4]*** 15.5 km (6:54 / km) +800m 5:29 / km | |
| shoes: VJ Panther |
| What a killer, hot, steep, thick and long but bloody good preparation for the woc classic. I ran pretty well for most of the race but totally died in the last 10-15min of the race where i lost 3min. I should have taken the 2nd gel i had with me otherwise it was 1 bad routechoice and a few small orienteering mistakes but otherwise i was pretty satisfied, a good tempo and good orienteering. Not too many people finished this race and even a few that did didnt beat the 2.5hr time limit. I was around 10min behind Jani lakanen who won easily but got the aussie victory by default.
I didnt feel so great driving home but a short black on the silkeborg waterfront, a sleep and some hot chips fixed me up. |
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: VJ Panther |
| Warming up for the classic race, the warm down was a 10 metre walk to my bag in the shade to eat some fruit bars. |
Sunday Jul 16 |
| Orienteering race (Danish middle WOC test) 33:00 [5]**** 6 km (5:30 / km) | |
| shoes: VJ Panther |
| After yesterdays crap effort in the sprint i really wanted to do a solid safe race today and it went pretty well. At first the orienteering didnt feel smooth and i did a few small mistakes in the first part of the course and hestitated a lot but gradually i got into a groov and the last few controls it felt like i was really attacking. The legs werent so good today and felt really heavy after only a km or two but it was a good result anyway about 2.5min behind the best time with the danes, finns, poms and norwegians all running and 1 min behing tdh who was the the aussie victor today! |
| Running warm up/down 40:00 [3]8 km (5:00 / km) | |
| shoes: VJ Panther |
| Warming up, warming down, ran to the local shops with shep so he could buy a coke before the race. |
Saturday Jul 15 |
| |
| Event: Danish Selection Trials
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| Orienteering race (Danish Sprint WOC test) 17:00 [5]**** 3 km (5:40 / km) | |
| shoes: Nike xc racing flats |
| Ran crap today, couldnt get myself going warming up and right from the start struggled to get in a groove with the orienteering and the big route choices around the impassable walls and hedges caught me out a few times. Better towards the end but in a sprint race theres no time to get into the race. Just over 1 min behind the winner and 40 sec behind the aussie victor shep who did a good race. |
| Running warm up/down 43:00 [2]8 km (5:22 / km) | |
| shoes: Nike zoom elite |
| Warming up and down for the sprint race. |
| Running 30:00 [3]7 km (4:17 / km) | |
| shoes: Nike zoom elite |
| Morning jog with tdh from the youth hostel in silkeborg on the nordskov map. |
Friday Jul 14 |
| Running 40:00 [2]* 9 km (4:27 / km) | |
| shoes: Nike zoom elite |
| An easy jog on the vesterskov map, running with the map but only on the paths. |
Thursday Jul 13 |
| Orienteering 1:05:00 [3]**** 8 km (8:08 / km) | |
| shoes: VJ Integrator 2 |
| Orienteering on Ryekol map. I wanted to do a longer training today but this map was only available to train on today and was tiny so 4 laps was about 65min. Tricky terrain, similiar to vic spur gully with very low and changeable visibility and a lot of small twisty paths. A few small mistakes coming over hills to gullies iin the green but good training, this is supposed to be most similar to the middle final so it should be an testing race technically. |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Easy arvo jog with Brett and Shep in the arvo. |
Wednesday Jul 12 |
| Orienteering intervals 55:00 [4]*** 9 km (6:07 / km) | |
| shoes: VJ Panther |
| Orienteering intervals on the sletten map in silkeborg. We all put out a few controls and had about 6 approx 3km loops from a central point. I ran 3 loops hard with a 2-3min recovery. 18.34 (3.13) 19.08 (4.28) 16.19 Orienteering pretty smoothly and a good tempo. |
| Orienteering 25:00 [3]**** 4 km (6:15 / km) | |
| shoes: VJ Panther |
| Putting out controls warming up and down for the orienteering intervals. |
| Running intervals 10:00 [5]3 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Monna fartlek with TDH on an undulating track on Silkeborg Nordskov. 2x90sec, 4x60sec, 4x30sec, 4x15sec with equal recovery. We ran the recoveries pretty slow and the efforts fast. After half the efforts we turned around to try and make it back to the start point and pissed it in thanks to troyzee flreally winding it up in the 2nd half. I was going pretty well, tdh cooked me on the last couple of 15seconders but otherwise managed to hold him. |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warming up and down plus the recoveries for the monna fartlek. |
Tuesday Jul 11 |
| Orienteering intervals 20:00 [5]*** 5.6 km (3:34 / km) | |
| shoes: VJ Integrator 2 |
| Orienteering hill intervals on Silkeborg Nordskov. 7x 2 orienteering legs, the first one pretty simple up a steep hill and the 2nd flatter or undulating more technical orienteering to train orienteering fast when you are fatigued followed by a short jog to the next start point. Tdh put out some controls for me which made the session much better, thanks mate! Recovery in brackets. 2.39 (2.20) 2.32 (1.32) 3.14 (1.43) 2.13 (2.59) 4.04 (3.02) 3.01 (1.22) 4.08
I did this session as soon as we got to silkeborg and it would have been easy to skip it after the day of travelling but it was really good, i felt strong on the hills and was pretty good technically, 1 small mistake near the end, perfect training for the middle... except we only had a 1:15000 map.
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| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: VJ Integrator 2 |
| Warming up and down plus the recovery between the intervals.
A ripper mushroom, proscuitto and gorgonzola pizza for dinner afterwards. |
Monday Jul 10 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Running in stadskogen before heading down to silkeborg for a training camp. |
Sunday Jul 9 |
| Mountain Biking 1:50:00 [2] | |
| shoes: Nike ACG MTB |
| A pretty cruisey and fun mountain bike ride round the usual trails. Nearly made it up the super steep little climb on the mtb loop today, felt good. Met the linne guys 2hrs into their long run back from knivsta, would have been fun to do, maybe in august... |
Saturday Jul 8 |
| Running hills 25:00 [5]6 km (4:10 / km) | |
| shoes: VJ Sarva 2006 |
| Fartlek on the hill course cruising the downhills and surging the hills and flats. Originally i had planned to run two laps but even running over to the start i was doubting that i should and decided to just do one lap, it was bloody warm and humid which didnt help either. I probably should have just jogged 30min yesterday i think and now i will take it easy for a few days. Unfortunately will miss a cool long run the Linne guys have planned tomorrow running back from Knivsta to Uppsala through the forest. |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: VJ Sarva 2006 |
| Jogging over to the hill course and back. |
Friday Jul 7 |
| Orienteering 1:15:00 [3]***** 10 km (7:30 / km) | |
| shoes: VJ Integrator 2 |
| Test ran part of the H21E course for Linnes national competition in a month in Nasten with Jan and Seb. It was hot today and even though i ran at a pretty steady pace it felt a bit tougher than i was hoping. I was good technically anyway. This is very technical forest so it was a tough initiation for Seb.
Included 3km or so of running to the start and back from the clubhouse. |
Thursday Jul 6 |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Hill intervals at the castle, 6 x approx 2.35 long gradually steepening hill (1.40 jog down recovery) + 30sec short steep hill (1.20 jog down recovery). A good solid session, was tough on the last few long hills but was strong on the short hills.
2.35 (1.40) 0.27 (1.21)
2.36 (1.47) 0.27 (1.19)
2.37 (1.51) 0.27 (1.17)
2.40 (1.50) 0.26 (1.19)
2.37 (1.50) 0.26 (1.16)
2.37 (1.42) 0.26 |
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| C • superduper 2 |
| Running 55:00 [2]10 km (5:30 / km) | |
| |
| Jogging to and from the castle with sebba and the jogging between the intervals. |
| Mountain Biking 2:00:00 [3] | |
| shoes: Nike ACG MTB |
| MTB with Jan Troeng out on the usual paths, rode a bit more on the roads in the last 30-40 min, luckily had a powerbar with me cos the 3 toasted sangas i had for lunch werent giving much energy towards the end. |
Wednesday Jul 5 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy jog with the linne training before gympa. Spent half the day helping a mate from swedish move house so i wasnt feeling too lively. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Asics kayano |
| Gympa and running drills with the linne guys.
Got home and had a few missed calls from random swedish dudes that seb had borrowed phones from so fanged down to the station on the bike to meet him. |
Tuesday Jul 4 |
| Orienteering tempo 42:00 [4]*** 8 km (5:15 / km) | |
| shoes: VJ Sarva 2006 |
| An 8km course around the hill course in uppsala. Lots of hills and tracks, ran at just under race pace/threshold. A good tough session. |
| Running 38:00 [2]8 km (4:45 / km) | |
| shoes: VJ Sarva 2006 |
| Running to and from the start/finish of the training.
Looks like Hanny just smashed em in the jwoc classic, awesome stuff! |
| Mountain Biking 2:05:00 [3] | |
| shoes: Nike ACG MTB |
| MTB out on the usual tracks, also found some new more technical tracks on the other side of the river near lunsen. It pissed down with an arvo thunderstorm 20 min after i left so the bike got a bit of a wash. Felt a bit rusty at the start of the ride but got into it after 30min or so. |
Monday Jul 3 |
| Running hills 15:00 [5]4 km (3:45 / km) | |
| shoes: Nike zoom elite |
| Hill intervals 15 x approx 1min up 3 different paths to the stone monument hilltop. Ran the intervals in sets of 5 with jog down recovery and a longer jog to the next path between each set of 5. Pretty warm and i was stuffed at the finish of this session. |
| |
| C • finally! 3 |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warming up down and recovery during the intervals. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Nike zoom elite |
| Gympa, joined a new gym and tested out the stomach and back gympa which was pretty good. |
Sunday Jul 2 |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Asics kayano |
| A solid run around the small paths in nasten after i got home from lithuania. I felt good and it was nice to run on the bare rock hills between the marshes again after the nettles in druskininkai.
Over 12 hours of traveling today as well including the worst coffee i have ever had at the kaunas bus station, after that reubs and i spotted the renault cafe and had a pizza, coke and esspresso for $6 before buying the 50cent bus ticket to the airport. |
Saturday Jul 1 |
| Note | |
| |
| Rest day, was going to run in the arvo but my back was killing me after walking round looking at huge statues of lenin and stalin all morning at grutas park, caught a bit of the tour and world cup in the evening. |