Wednesday Jan 31 |
 | Running tempo 40:00 [4]9 km (4:27 / km) | |
| shoes: nike zoom elite 2006 |
| Back up at sparrow mtb tracks, did 2 x 20min surges on the single tracks with a 2min break, avg hr 175, bit higher than in swe prob cos of the heat. Bloody fun running on those tracks. |
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| C • Valencia 2 |
| Running 1:05:00 [3]11 km (5:55 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down on the mtb tracks before and after the tempo efforts. |
Tuesday Jan 30 |
| Running 1:10:00 [3]12 km (5:50 / km) | |
| shoes: nike zoom elite 2006 |
| Drove up to Sparrow and ran on the mtb tracks, felt great to run in the warm weather - 50 deg warmer than last week. Didnt feel too bad considering. |
Monday Jan 29 |
| Note | |
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| Finally made it home at 2am, saw about 20 roos, 2 deer a wombat and a few rabbits on the road on the way home luckily we only hit one rabbit. |
Sunday Jan 28 |
| Note | |
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| Survived the first part of the trip, 19hrs since i left home and i've made it to KL, now only 8 more hours of flying plus a 3hr drive to go. As usual the bumbling check in agents stuffed up giving me emergency exit seats despite assuring me they were. Wouldnt mind a nap. |
| |
| C • Good luck for the rest of the ... 9 |
Saturday Jan 27 |
| Running intervals 10:00 [5]3 km (3:20 / km) | |
| shoes: nike zoom elite 2006 |
| Intervals on the Stair machine, 5 x 2min (1min). Wound the machine up to its max for a few short intervals. |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Jogging down to the gym plus warming up and down on the stair machine, fly to aus tomorrow so taking it pretty easy today. |
| Gympa/Strength 30:00 [2] | |
| shoes: nike zoom elite 2006 |
| Mainly core and back excercises plus a few b/w legs excercises. |
Friday Jan 26 |
| Orienteering long 2:00:00 [3]12.5 km (9:36 / km) | |
| shoes: VJ Sarva 2006 |
| Putting out controls with Boris for Sundays training at Vänge. A fair bit of snow around so it was hard work, at least it had warmed up to -2 today. Pretty tired by the end but it was a good training. |
Thursday Jan 25 |
| Spinning 1:00:00 [2] | |
| shoes: Nike ACG MTB |
| Spinning, pretty cruisey, felt a bit lthargic all day even out in the -12. |
Wednesday Jan 24 |
| Running 1:40:00 [3]** 16 km (6:15 / km) | |
| shoes: VJ Sarva 2006 |
| Ran with Erik Rost in the morning from Jimmys place in Falun, Jimmy had drawn a course for us on a map that went up and down every hill so it was a solid run esp in the 20cm of snow, felt better towards the end which was partly to do with the temp climbing from -15 at the start to a balmy -9 when we got back. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Usual weights, nice to be inside when it is -12 and snowing, seem to have got a bit better on the abs. |
Tuesday Jan 23 |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Asics kayano |
| Out in the snow and -12, bit nippy on the face and fingers but it was nice to run on the sticky dry snow. Winter has finally hit - just in time for me to get out of here. |
| Running intervals 18:45 [5]6 km (3:08 / km) | |
| shoes: Mizuno Wave aero |
| Indoor intervals with Malungs OK in Falun. 4 x 1k (1min) 500m (1min). We drew route choices on a map in the min between the intervals, 3-4 legs per recovery. This was a bloody tough session and i was dry retching at the end. I didnt feel great and started out a bit quick chasing Håkan and Erik Rost but we all died pretty badly, was about 10m between us 3 on each interval. The last one was a killer. -20 outside so it was nice to be indoors.
3.02, 1.30, 3.10, 1.32, 3.12, 1.33, 3.17, 1.27 |
| Running 31:15 [2]6 km (5:12 / km) | |
| shoes: Mizuno Wave aero |
| Warming up and down plus a bit of jogging between the intervals when we werent drawing on the maps. Jimmy cooked a great dinner afterwards. |
Monday Jan 22 |
| Note | |
| (rest day) |
| Had the day off today, gonna take it pretty easy this week before flying to aus on sunday, heading up to Falun to run some indoor intervals with the Malung guys tomorrow - hopefully i can challenge Håkan. |
Sunday Jan 21 |
| Skiing 1:50:00 [3] | |
| shoes: Rossignol World Cup |
| Out skiing again, went pretty solidly for the first 90min, was totally dead in the last 20min and fell over on one corner when i was nearly standing still, oh well 2 stacks for the weekend is like winning the olympics for me, had some hot chips and coke in Orsa to survive the long snowy drive home. |
Saturday Jan 20 |
| Running tempo 45:00 [4]10.5 km (4:17 / km) | |
| shoes: VJ Sarva 2006 |
| Ran from the ski resort down the hill towards Orsa for 50 min then turned around and ran hard back up the hill, made it back in 45min. It was absolutely freezing, -10 when i left and lower down the hill was definately colder, dunno how that works, Blair? but i was pretty glad to get back inside. Pretty solid effort anyway, hr sitting around 170 most of the way up the hill. |
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| C • Colder... 9 |
| Running 55:00 [3]11 km (5:00 / km) | |
| shoes: VJ Sarva 2006 |
| Running down the hill plus 5 min warm down, unbelievable pain in my hips from yesterdays skiing. |
| Skiing 1:45:00 [2] | |
| shoes: Rossignol World Cup |
| Back out skiing in the arvo, still freezing but it was warmer skiing, every forward metre was agony for the first 45min but loosened up a bit after that, had a stack straight after overtaking two people and then fell over in the tracks in front of them, oops, they didnt look impressed. |
Friday Jan 19 |
| Skiing 1:50:00 [3] | |
| shoes: Rossignol World Cup |
| Up at Orsa Grönklitt with OK Linne for a training, took it pretty easy today but it was by a long way the best i have ever skied, didnt stack it once, bloody amazing, grants tips were a winner. |
Thursday Jan 18 |
| Running intervals 33:00 [4]8.5 km (3:53 / km) | |
| shoes: nike zoom elite 2006 |
| Tempo hill intervals on the castle hill, 10 x 3.20 with about a 1.30 jog down recovery. Same session as i ran a few weeks ago with reubs, felt a lot crapper today after a few weeks hard training plus it was a bit icy in places and blowing a bitter gale. Was a few seconds slower than last time but given the conditions prob about the same which was good. The hr didnt get so high this time either, prob mainly cos i was tired. Nice to hav that done, heading up to orsa tonight for a skiing training camp over the weekend, hope i dont stack it too many times. |
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| C • Uppsala -3, feels like -10 4 |
| Running 47:00 [3]9 km (5:13 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down for the intervals plus the recoveries, not much fun running back home up the hill into the wind. |
Wednesday Jan 17 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Jogging down to the gym and back plus a solid 30min on the stair machine down there. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Weights, had to wait to see Safin, the big russian unit, get out of trouble at the aus open, another great match. If Hewitt cant win i hope he does. |
| Orienteering 1:20:00 [3]***** 8 km (10:00 / km) | |
| shoes: silva k80 |
| The first real night orienteering since Jukola. Started snowing as i left the house and it was pissing down by the time i started - last of everyone so i ran pretty much the entire way by myself. Ran ok with no big mistakes but lost a fair bit of time around each control, esp since it was bloody hard to see the reflectors with all the snow coming down. Started to rain on the way home, why wouldnt you love night orienteering?
You can check out the course at http://www.elinochbjorn.se/filer/upload/Lang_4.pdf |
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| C • 17/1 2006?? 2 |
Tuesday Jan 16 |
| Running intervals 8:00 [5]2.7 km (2:58 / km) | |
| shoes: nike zoom elite 2006 |
| Short intervals to keep the legs ticking over like last week. 6 x 1min, (90sec) 4 x 30sec (1min). Felt good running, bit muddy after all the snow had melted last night... sweet. |
| Running 42:00 [2]7 km (6:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down and between the intervals. |
| Orienteering 2:20:00 [2]**** 16 km (8:45 / km) | |
| shoes: VJ Sarva 2006 |
| Tue night long run with Linne, total opposite to last week, beautiful dry night, slow cruisey pace and absolute shit forest, if there are crappier bits of forest in nåsten i havent seen them. Felt ok running anyway. |
Monday Jan 15 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy morning jog, came home via the shops to pick up some coffee for breakie. |
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| C • cough-e 14 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Back into the gympa tonight. |
Sunday Jan 14 |
| Orienteering intervals 50:00 [4]**** 7 km (7:09 / km) | |
| shoes: silva k80 |
| Orienteering intervals with Linne. 12min, 11min, 14 min, 13min. 4 loops with splitting and a combo of chasing starts and mass starts, nearly all the good guys where out and it was nice terrain so it was awesome training. I was really happy with how i ran, two small mistakes of about 30sec otherwise really smooth and confident, going ok running in the forest too. |
| Running 30:00 [2]4 km (7:30 / km) | |
| shoes: silva k80 |
| Jogging in the forest to the start and between the intervals, bloody cold feet in the snow between the intervals. |
| Running 1:00:00 [3]10 km (6:00 / km) | |
| shoes: Asics kayano |
| Evening jog down to the castle back up to the gym and then 30min on the stairmaster and home. Started to snow just as i headed out and it was really coming down by the time i made it to the gym so it was nice to finish in there, nice and light outside now though. |
Saturday Jan 13 |
| Orienteering race 1:10:00 [4]**** 10 km (7:00 / km) | |
| shoes: silva k80 |
| The first NC Sport Cup race of the season, mass start with relay style splitting. I didnt exactly start great, got stuck in a nasty snow covered boulder field which i soon realised constituted most of the map in that area at least. Anyway kept plugging away and worked my up to a group of 10 or so a few min behind Jan Troeng (who won by 3 min). Got away with Pål Skogtjärn with a few km to go but he dissappeared and i ran most of the last part by myself, ended up 3rd, not too bad, felt strong running and was solid technically. |
| Running warm up/down 10:00 [3]2 km (5:00 / km) | |
| shoes: silva k80 |
| Warming up, didnt really warm down for more than a min, was too desperate to get some warm clothes on. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Jogged down to the gym in the arvo and did the usual weights, had some choco milk and a bit of rice and almond cake when i got home, mmm. |
Friday Jan 12 |
| Spinning 1:00:00 [2] | |
| shoes: Nike ACG MTB |
| Easy spinning class, feel a thousand times better tonight than last night when the only thing that kept me going was some port wine aeroplane jelly i had stashed away. |
| |
| C • jelly 4 |
Thursday Jan 11 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Usual weights, lucky to make it down to the gym and back in one peice though, everything was covered by a cm thick layer of ice, i had the bike since i had to go via the clubhouse and on one hill i could barely push the bike without slipping over, i must have looked like a damn fool sliding around. I think i will be doing intervals on the treadmill tonight. |
| Running tempo 50:00 [4]12.5 km (4:00 / km) +450m 3:23 / km | |
| shoes: nike zoom elite 2006 |
| Tempo intervals on the treadmill, 14min, 13min, 12min, 11min with 1 min recovery @ 4min/k and 3.5%. It was bloody hard work and i had to knock the % back to 2.5 at the end cos the hr was really getting up there. Managed to cut my finger on the little metal hr sensor towards the end so i was a mess of blood and sweat. Pretty glad to have that over with. Hr avg 169, max 177. |
| Running warm up/down 25:00 [2]4 km (6:15 / km) | |
| shoes: VJ Sarva 2006 |
| Jogging down to the gym on the ice skating rink that has been laid down on the streets, prectically had to hold onto the fence to get down the hill to the gym even though i had sarvas on, luckily it started snowing so coming home was slightly easier. |
Wednesday Jan 10 |
| Orienteering 1:30:00 [3]**** 13 km (6:55 / km) | |
| shoes: silva k80 |
| Picking up controls in Nåsten, ran from home and felt a lot better than yesterday. There was a few really nice bits of forest that it felt like i hadnt been in before. |
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| C • Controls 2 |
Tuesday Jan 9 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Morning weights after listening to the start of the 20/20 cricket, i'm really starting to feel sorry for the poms. |
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| C • honestly ... I imagine you're ... 15 |
| Orienteering long 2:05:00 [3]**** 19 km (6:35 / km) | |
| shoes: VJ Sarva 2006 |
| Tue night long run with Linne. Far out tonight was a tough one, warm and windy and the pace was on right from the start on a lot of very muddy and wet singletracks, Erik J must have drunken a few red bull before the start, I was just hanging on and not navigating that much, had a bit of a stack and hit my knee towards the end and then took it easy the last 15 min after that. Will be taking it pretty easy tomorrow. |
Monday Jan 8 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy morning run in stadskogen.
Included 15min of concentration training whilst i was running. This involves concentrating on one thing and recognising when your concentration switches from this and bringing it back. I used to do this a lot 6-7 years ago and it got pretty easy but i struggled today. |
| |
| C • Concentrating 1 |
| Running intervals 30:00 [4]8 km (3:45 / km) | |
| shoes: nike zoom elite 2006 |
| Tempo intervals on the stair machine, 5 x 6min with 1 min recovery, avg hr 168, max 175. Pretty good solid session and felt a lot better afterwards, good to have got it out of the way since i was looking forward to it about as much as going to the dentist. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Jogging down to the gym and back the long way plus the recoveries on the stair machine. |
Sunday Jan 7 |
| Running intervals 8:00 [5]2.7 km (2:58 / km) | |
| shoes: nike zoom elite 2006 |
| Fast short intervals to start to get a bit of speed back in the legs even if it isnt the main focus of training at the moment.
6 x 1min (90sec) + 4 x 30sec (60sec) Ran them on an undulating gravel path in the forest that was free of ice. Felt pretty good running. |
| Running 52:00 [3]10 km (5:12 / km) | |
| shoes: nike zoom elite 2006 |
| Long warm up and short warm down for the intervals, got home just in time to see the final stage of tour de ski wc, finishing up the downhill course, cool to watch, i geuss they aren't allowed to but surely it would have been quicker to throw the skis and run. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| The normal weights, felt good once i dragged myself out of the house. |
Saturday Jan 6 |
| Orienteering 2:50:00 [3]***** 22 km (7:44 / km) | |
| shoes: VJ Sarva 2006 |
| A long orirenteering course with a big group from Sunnersta out to Lunsen, 16 odd km through the freezing marshes and then back to Sunnersta for a brutal 5km hill course on the ski hill, finished with 4 times straight up and down under the lift, brutal but didnt feel too bad, was just Jan, Hoij and me by the end. Coke and sauna really hit the spot afterwards. |
Friday Jan 5 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy morning run in stadskogen after checking up on the 5 days results, wish i was running it looks fun. |
| Gympa/Strength 50:00 [2] | |
| shoes: nike zoom elite 2006 |
| Arvo weights in the gym. |
Thursday Jan 4 |
| Running tempo 53:00 [4]13.2 km (4:01 / km) | |
| shoes: VJ Sarva 2006 |
| Tempo session on Björtes hill course, 13.2km of hilly singletrack, the first part with Boris. I ran a solid tempo, 53min (about 4min k) is approx 3min off my best which was good considering the time of year and how muddy it was. I was super tired on the warm up but felt strong once i started to run fast, feels like i have really improved since december. |
| Running 52:00 [2]10 km (5:12 / km) | |
| shoes: VJ Sarva 2006 |
| Warming up and down for the tempo session, it was rain and 4deg, nice to get home. |
| Running 50:00 [2]10 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Jogged down to the gym and back the long way plus 30min on the stairmachine in the evening, pretty tired. |
Wednesday Jan 3 |
| Orienteering 2:30:00 [3]**** 20 km (7:30 / km) | |
| shoes: VJ Sarva 2006 |
| A long orienteering course on the hjortmossberget map with Reubs and Boris. It is awesome terrain, even if it is a bit hard to read at 1:15000 and a really good training in crisp but sunny weather. Had some toasted sangas after which hit the spot, made on grants toasted sanga maker that he bought for 30kr at oringen 2002... still going strong! |
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| C • Happy Christmas mate, you can ... 2 |
Tuesday Jan 2 |
| Running intervals 35:00 [4]9 km (3:53 / km) | |
| shoes: nike zoom elite 2006 |
| 10 x 3+min tempo hill intervals on the castle hill with a 1.30 jog down recovery. Ran with Reubs, great morning, sunny, still and zero deg, felt pretty good, hr avg 171, max 182. |
| Running 45:00 [2]9 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up down and the recovery for the intervals. |
| Spinning 1:10:00 [3] | |
| shoes: Nike ACG MTB |
| Spinning, slightly longer class than normal. |
Monday Jan 1 |
| Running 1:10:00 [3]13 km (5:23 / km) | |
| shoes: VJ Sarva 2006 |
| Running on the small tracks in Nåsten with Reubs and Al for the first part. Felt pretty good. 3 deg and raining, really knew i was back in Uppsala. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Back in the gym. |