Saturday Mar 31 |
 | Orienteering 1:10:00 [3]***** 10 km (7:00 / km) | |
| shoes: VJ Twister 2006 |
| Tiomila training, ran a course on one of the tiomila training maps. I ran pretty well, it was difficult terrain with lots of green mixed with small yellow hills and an inconsistent map, maybe this isnt exactly like the real tiomila terrain but if it is it will be bloody hard at night. |
Friday Mar 30 |
| Gympa/Strength 45:00 [2] | |
| shoes: Puma trailfox |
| Weights at the gym, 2 sets. |
| Orienteering 1:00:00 [3]**** 8 km (7:30 / km) | |
| shoes: VJ Panther |
| Ran the open 9 course at the Grymnatta competition. I was planning to run for real but i missed the entry deadline and late entries start last and there was no way i was going out last in empty forest on a classic length course. As it was i ran pretty slowly and after a pretty rusty first few controls i ran quite well with a good rythm. After the race Jimmy and I drove to Eskilstuna (via Maccas) for Malungs Tiomila training camp. |
| Running 10:00 [3]2 km (5:00 / km) | |
| shoes: VJ Panther |
| Running to the start. |
Thursday Mar 29 |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Nike cesium |
| An hours run in Nåsten with 10min of 60/30 fartlek towards the end. Felt a bit sluggish but good once i started to run faster. Another cracker day, feels like summer being out in the running shorts. |
| Running intervals 10:00 [5]2.5 km (4:00 / km) | |
| shoes: Nike cesium |
| 60/30 fartlek round the 2.5k eljusspår |
Wednesday Mar 28 |
| Gympa/Strength 40:00 [2] | |
| shoes: Nike cesium |
| Weights, only 2 sets today. |
| Orienteering 55:00 [4]***** 7 km (7:51 / km) | |
| shoes: VJ Panther |
| Wed night tiomila chasing start training. Pretty solid tempo, 1 big mistake just as i got into a groove and relaxed. Was either really nice or really shit terrain but it was hard to read the contours in the super flat areas.
Ran right past two guys who were out shooting after hearing gunshots the entire training, Al thought it was a woodpecker making the noises, if it had been a woodpecker i'm bloody glad i didnt meet it. |
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| C • Woodpecker funny 1 |
Tuesday Mar 27 |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Nike cesium |
| Ran down to the Stensture hill and ran 5 x 1min hill reps there. Awesome day again, first time in running shorts in sweden this year, amazingly there was still patches of snow around which shows how fast spring has come (and could go back). Felt good running after the day off but heavy on the hills. |
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| C • It's funny how it can change s... 2 |
| Running hills 5:00 [5]1 km (5:00 / km) | |
| shoes: Nike cesium |
| 5 hills, jog down recovery. |
Monday Mar 26 |
| Note | |
| (rest day) |
| So nice to have a total day off esp when the weather was so awesome - i went an stood around outside for a while to soak it up. |
Sunday Mar 25 |
| Running 2:20:00 [3]28 km (5:00 / km) | |
| shoes: Puma trailfox |
| A long run starting on gula stigen via sunnersta where i nearly got cleaned up by a T bar as i quickly checked out the slalom race there then down on the east side of the lake on my favourite mtb trails, back via sunnersta and the hill course. It was bloody cold at the start but the sun came out for the last hour and it was nice, unfortunately i was a bit too stuffed to enjoy it by that stage. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Nike cesium |
| This pretty much finished me off for the week. Looking forward to a real easy week next week - i think my guts will be too. |
Saturday Mar 24 |
| Orienteering race 1:23:00 [4]**** 14.5 km (5:43 / km) | |
| shoes: VJ Twister 2006 |
| Kringelträffen, classic race in Nykvarn. After 3 pretty hard weeks this was a bit of a training race for me and i felt pretty flat in the legs right from the start. The course wasnt that hard and i didnt miss too much, 1 bad route choice and a 1min mistake midway but mainly i just didnt have really good flow towards the end or good legs at all. A good training anyway and a solid start to the season, 14th, 10min behind Petter Öberg who won. |
| Running 12:00 [3]2 km (6:00 / km) | |
| shoes: VJ Twister 2006 |
| Warming up, didnt warm down much more than the walk back to the car. |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy evening jog to loosen up from this morning, felt pretty dead. Caught the last 70k of Milan - San Remo, it was an awsome finish, some shocking crashes in the last 20k as everyone was taking massive risks, 3 aussies in the top 5 and Davis 2nd. |
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| C • The perfect life 2 |
Friday Mar 23 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy, felt crap and still had sore guts. |
Thursday Mar 22 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Nike cesium |
| A morning jog around Norby - bloody freezing, literally. |
| Orienteering intervals 23:00 [5]*** 5 km (4:36 / km) | |
| shoes: Puma trailfox |
| Night Sprint Orienteering intervals with OK Linne. 6 x 3-5min with 2-4min jog recovery. It was freezing tonight, prob a combo of -1, a bit of moisture, wind and me mentally having moved into spring. I also had really sore guts again and the last few intervals werent that fun not to mention the run home. |
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| C • guts 6 |
| Running 1:07:00 [3]11 km (6:05 / km) | |
| shoes: Puma trailfox |
| Running to the training and back plus some running drills. |
Wednesday Mar 21 |
| Running intervals 18:00 [5]5.8 km (3:06 / km) +120m 2:49 / km | |
| shoes: Mizuno Wave aero |
| Back in the freezing weather i couldnt face running intervals outside so i went back to the treadmill.
6 x 1km @ 3.06 m/k pace (2%incline) with a 1min recovery @ 5.00m/k. Bumped the gradient up 1% from last time i ran these intervals and it was a really solid session, the last 2 were killers. |
| Running 42:00 [3]8 km (5:15 / km) | |
| shoes: Nike cesium |
| Waming up and down, jogged through stadskogen on the way there, nice to see all the snow gone! |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Nike cesium |
| Weights in the evening. |
Tuesday Mar 20 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Puma trailfox |
| A morning jog up the beach from the hotel before we flew home to cold sweden. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Puma trailfox |
| Weights back in the gym at uppsala. |
Monday Mar 19 |
| Orienteering 50:00 [3]**** 7 km (7:09 / km) | |
| shoes: Puma trailfox |
| Another course on a alicante sand dune map just trying to have good rythm and flow. Had a coffee with tord at Marjal camping while we waited for Erik to bag up a bit extra training. |
| Orienteering 35:00 [3]**** 6 km (5:50 / km) | |
| shoes: Puma trailfox |
| The last orienteering training at the Marjal dunes again, some of the guys ran a 2 man relay but i put out controls since i was taking it easy. We finished off with the naken klub mästerskap - anyone who has ever been to those maps will see the funny side of that. |
Sunday Mar 18 |
| Orienteering 1 [5]**** 0 km ( / km) | |
| shoes: Puma trailfox |
| I wondered where this training went, it actually happened last week. |
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| C • You were right! 4 |
| Orienteering race (Valencia sprint) 32:00 [5]*** 7 km (4:34 / km) | |
| shoes: Puma trailfox |
| A middle distance sprint race in the park in the middle of valencia that was once an old riverbed. This was a pretty cool race with a few route choices that decided the race which was super close, i had one right and one wrong and ended up 6th or 7th, Håkan beat me by a sec and Erik was best from malung in 3rd. The spanish/romanian guys were pretty impressive here. I did a good race apart from the one bad route choice so it was a good couple of races and i ended up 2nd overall. |
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| C • Nice racing!! 2 |
| Running warm up/down 30:00 [3]6 km (5:00 / km) | |
| shoes: Puma trailfox |
| Warming up and down for the race, there was fircrackers going off everywhere in valncia today for fallas which made the place sound like a war zone - added a bit of atmosphere though. |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: Puma trailfox |
| An evening jog with Håkan up along the boardwalk by the beach back in alicante. |
| Running (Andy Hill run) 25:00 [2]5 km (5:00 / km) | |
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| Running back from torreveija to torre de la casa after we had been out for a few drinks, there was 5 of us and only 4 would fit in the taxi so i ran. |
Saturday Mar 17 |
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| Event: Valencia WRE
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| Orienteering race (Valencia WRE) 1:14:00 [4]**** 12.5 km (5:55 / km) | |
| shoes: VJ Twister 2006 |
| Pretty dull terrain for this race, a lot of orchards with mainly oranges and in between small thick rocky hills, a bit of route choice but mainly you just had to run fast. I was 2nd about 1.5 min behind a romanian guy i have never heard of who lives in spain, Håkan reckoned he could run under 14 min 5k but i dont know where he got that from. I ran pretty well anyway apart from running to 13 before 12 which prob cost a min. |
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| C • Ionut 4 |
| Running warm up/down 26:00 [2]5 km (5:12 / km) | |
| shoes: VJ Twister 2006 |
| Warming up and down around the orange groves, had a few orange slices at the end of the race, just like school soccer.
After the race erik alf jimmy and i decided to chance it to see valencia play racing santander - football. all we knew was that the game started at 6pm in valencia somewhere and spanish guy had told someone we could still get tickets. We planned to take the train from lliria but since nothing in spain is signposted we couldnt even find the train station so we just started driving to valencia which we had been specifically told not to do since there was a massive festival there (fallas - check it on the net it is crazy). Anyway thanks to Alfs masterful driving through the thickest traffic i have ever seen (not helped by the fact that cars were parked 3 deep on the roads leaving only 1 lane for moving traffic) and two stops at servos for directions we pulled up onto the pedestrian strip (our parking spot) two blocks from that stadium with half and hour to spare. There was firecrackers going off all over the ground around the stadium and we thought we had nailed it when we found the ticket office but then it was sold out - denied. We tried a few scalpers but ¬150 was a bit more than we wanted to pay. we then spent the next 2 hrs dodging 10m high paper mache statues and firecrackers getting back out of town before having a sausage and omelete role with a coke for dinner in someones house which masqueraded as a restraunt. big day. |
Friday Mar 16 |
| Orienteering 45:00 [3]**** 6 km (7:30 / km) | |
| shoes: Puma trailfox |
| An easy run on another of the alicante sand dune maps, tried to get some good flow but a lot of he flags were missing which made it hard, hopefully this freshens me up a bit for the race tomorow.
Drove up to Valencia in the arvo and had dinner in this tiny mtn village where we were staying, Gatova. The only place to eat in town was the pub which made some food specially for us, 2 courses plus olives peanuts wine and coffee for 7¬, not bad but the real highlight was the locals in there - real mtn men is all i can say. |
Thursday Mar 15 |
| Orienteering long 3:01:00 [3]**** 21 km (8:37 / km) +1100m 6:50 / km | |
| shoes: Puma trailfox |
| Ran a really long course up in the mountains, 21k in a straight line with 1100m climb. It was bloody tough, luckily after about 110min i found a orange by the rside of a track so i ate that for a bit of refreshment since i didnt have any water with me. Had a great lunch in a little restruraunt in a small industrial town afterwards 3 courses, coffee and the worlds best beer for 10 euro. |
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| C • worlds best beer 4 |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: Puma trailfox |
| An evening jog along the boardwalk by the beach with Hakan and Jonas to loosen up before dinner. |
Wednesday Mar 14 |
| Orienteering 18:00 [4]**** 4 km (4:30 / km) | |
| shoes: Puma trailfox |
| Womens jwoc course at a tempo pace after i had run the mens. |
| Running 30:00 [2]5 km (6:00 / km) | |
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| Warming up and down plus jogging between the morning trainings. |
| Orienteering 28:00 [5]**** 6 km (4:40 / km) | |
| shoes: Puma trailfox |
| Ran the jwoc courses on the sand dune maps today, i ran the mens course hard and was 4sec in front of the winning time, had good rythm and was orienteering well even though i felt like i was running on sand. Tha last morning training was a 1k sprint race on the dunes. |
| Orienteering 26:00 [4]***** 4 km (6:30 / km) | |
| shoes: Puma trailfox |
| A 2 person night relay, i ran second leg after martin hammerberg and went out in a bunch with Erik, marius and lars, so it was on from the start, we made a fair few mistakes and in the end erik snuck by marius and i for the win. |
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| C • JWOC 2 |
| Running 20:00 [3]4 km (5:00 / km) | |
| shoes: Puma trailfox |
| Warming up and down for the night training. |
Tuesday Mar 13 |
| Orienteering 1:40:00 [3]**** 16 km (6:15 / km) | |
| shoes: Puma trailfox |
| Got down to spain and after eating lunch and going to the hotel we headed out on the snad dune maps and did a course on a contour only map with 100 controls. Bit rusty in the start but had good rythm after about 30 controls, awesome weather and fun. |
Monday Mar 12 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Nike cesium |
| Usual weights. |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Asics kayano |
| Solid run round the local waterlogged tracks with Marius Mazulis who is staying before we go to spain on a training camp in the morning. |
Sunday Mar 11 |
| Orienteering 2:10:00 [3]16 km (8:08 / km) | |
| shoes: VJ Twister 2006 |
| A long orienteering course with the OK Linne guys. Boris set a great course on one of the nicest areas near uppsala and it was a barmy 8 degrees nd sunny which made for a great training... spring is coming! |
| Orienteering 30:00 [3]5 km (6:00 / km) | |
| shoes: Puma trailfox |
| 2 sprint courses on the new castle sprint map which Mats and Micke made. I didnt run really hard but just tried to have a good flow and technique. Cool new map though and will be great for some more hard training in the summer. Boris showed himself to be a true orienteering nerd by naming his favourite contour on the map! |
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| C • In my defense... 5 |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: Puma trailfox |
| Jogging down to the training and back with Jörgen plus picking up a few controls. |
Saturday Mar 10 |
| Orienteering race 1:03:00 [4]**** 10 km (6:18 / km) | |
| shoes: VJ Twister 2006 |
| NC Sport Cup final, mass start with splitting. Nearly missed the start since i thought it was 10min left and went and warmed up when it was actually 2-3min left so i was a bit flusterd and just stumbled on the 1st control. After that I ran pretty well, after the initial splitting i was in the leading group of 4. I was struggling a bit with the pace Mats was setting and gradually dropped off, having to stop and retie my shoe didnt help either (hadnt really tied them up before starting). Anyway Micke had also dropped off so we ran the rest together and i got away a bit on the last 2 to get 3rd. |
| Running 17:00 [3]3 km (5:40 / km) | |
| shoes: VJ Twister 2006 |
| Warming up and down, beautiful morning sunny and the snow was melting so there was some bare ground in the forest... sweet spring is coming! |
Friday Mar 9 |
| Pool Running 1:00:00 [2] | |
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| Pool running with Boris and Mats. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Puma trailfox |
| Easy arvo jog, home via the shops to get some food for dinner, had some of als cake when i got home, mmm. |
Thursday Mar 8 |
| Running intervals 18:00 [5]5.8 km (3:06 / km) | |
| shoes: Mizuno Wave aero |
| Intervals on the treadmill, 6 x 3min @ 3.06min/k, 1min @ 5min/k. Was going to run 8 but since i havent been feeling so good the last few days i did 6. Actually felt really good running and this wasnt to hard in the end. I am really suffering from jet lag like never before i think cos every evening i train i feel sick and i am super tired in the evenings but wake up feeling great at 5am. |
| Running 42:00 [3]8.5 km (4:56 / km) | |
| shoes: Puma trailfox |
| Warming up and down, partly on the treadmill and partly on the streets, bumped into Boris on his way to school - Uppsala is a small town. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Puma trailfox |
| Usual weights. |
Wednesday Mar 7 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy jog in the wet snow and drizzle. Stil feeling a bit flat from yesterday evening when i cooked myself. Watched a cracker 80s episode of Doktorn kan komma (flying doctors) today... not the most productive of days. |
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| C • nostalgia 3 |
Tuesday Mar 6 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Nike cesium |
| Weights at the gym, new O/S ACTAS program, bumped into Boris there too. |
| Orienteering 2:10:00 [3]20 km (6:30 / km) | |
| shoes: VJ Sarva 2006 |
| Tue night long run with ok Linne, was going along ok up to 90min and then i got a real pain in the guts, the last 30min was horrible had to stop for a tiolet break and was completely dead for the last 20min. Too tired to go watch liverpool play barca in the champions leauge afterwards even. I'm going to bed now. |
Monday Mar 5 |
| Running intervals 30:00 [5]9 km (3:20 / km) | |
| shoes: Mizuno Wave aero |
| Fartlek on the treadmill at the gym. 20 x 60sec @ 3min/k, 30sec @ 4min/k. Double saturdays session, felt pretty good again, last weeks rest has definately made a massive difference. |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Warming up and down for the fartlek. |
| Spinning 1:00:00 [3] | |
| shoes: Nike ACG MTB |
| Spinning class with the teacher that doesnt like me, managed to hide up the back so she couldnt see me riding the bike normally. |
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| C • Haha 4 |
Sunday Mar 4 |
| Running 2:05:00 [3]25 km (5:00 / km) | |
| shoes: Nike cesium |
| Long run with the boys from OK Linne on the snowy and icy tracks around uppsala. Pretty sore in the quads, back home in time to watch the end of vasaloppet. |
Saturday Mar 3 |
| Running intervals 15:00 [5]4.5 km (3:20 / km) | |
| shoes: Mizuno Wave aero |
| Intervals on the treadmill - a short set for the recovery week. 10 x 60sec @ 3min/k, 30sec @ 4min/k. Felt pretty easy and was good to run fast again. |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Puma trailfox |
| Warming up and down with a longer route to and from the gym - cracker day, sunny and about 6-7deg, the only prob was that there was water everywhere from the melting snow. |
Friday Mar 2 |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Puma trailfox |
| Easy jog around a few ski tracks in the new shoes i got on sale at rebel last week for 99bucks - i have been meaning to get a pair of these shoes for ages so going for a run in em was a bit of an anticlimax. They seemed good but its hard to tell running on snow. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Puma trailfox |
| Back in the old uppsala gym with the new ACTAS program. |
Thursday Mar 1 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Finally made it home to Uppsala, (without my bag - it came together with Als(lost since mon) about 10hrs later). Dragged myself out for a easy jog in the snow to stave off the sleepiness. Its 7.30 now and i dont think i can hang on much longer till i have to sleep. |
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| C • welcome back! 2 |