Thursday May 31 |
 | Orienteering 20:00 [3]**** 3.6 km (5:33 / km) | |
| shoes: VJ Sarva 2006 |
| I ran the DX Deluxe race that was held in Uppsala on the weekend after Boris kindly put out the controls (small post it notes) for me. It is a approx 1.5k course on a 1:1500 map. I ran twice, first in 11.42 and then 9.16, needless to say quite a few small mistakes on the first attempt - bloody good fun though. |
| Running 20:00 [3]4 km (5:00 / km) | |
| shoes: VJ Sarva 2006 |
| A bit of joggin before the DX Deluxe.
You can check out more about the race including the map at...
http://www.dxdeluxe.se/ |
Wednesday May 30 |
| Running 1:35:00 [3]19 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| A long run down through the backbana, sunnersta, back through vårdsättra forest. 10 deg and raining but it was quite nice for running apart from the soreness i still had from mondays squats. |
Tuesday May 29 |
| Running intervals 26:00 [5]7.5 km (3:28 / km) | |
| shoes: nike zoom elite 2006 |
| 3 x 8.5min with 2min recovery on the city forest eljusspår. 8.34, 8.33, 8.29 A pretty tough session, never felt that great, heavy quads prob from getting back into the squats yesterday but pushed pretty hard esp on the last one. |
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| C • eljusspår! 11 |
| Running 34:00 [2]6 km (5:40 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus between the efforts. |
Monday May 28 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Running to the gym and then inside on the stairmachine, it was crap weather, 10 and drizzling so i didnt want to be outside. |
| Gympa/Strength 40:00 [3] | |
| shoes: nike zoom elite 2006 |
| Weights at the gym, new program, shorter, more core stuff, should be good. |
Sunday May 27 |
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| Event: IFK Mora, Middle Distance
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| Orienteering race 25:00 [5]*** 5.5 km (4:33 / km) | |
| shoes: Nike xc racing flats |
| Mora middle distance. The same area as yesterday, i was pretty pumped up to do a good race today esp since it was such good training for ukraine here, brought out the lightweight shoes today too. I started pretty carefully but still missed a little on the 2nd and 4th controls but then got going well and really only lost 30 sec on the entire course with 5-10sec swings. It was really like running a x country race physically. Ended up 2nd behind Håkan who won again but i was pleased with this race. Ripper weather this weekend too and i even showered at the race it was so warm. |
| |
| C • nice 2 |
| Running 35:00 [2]6 km (5:50 / km) | |
| shoes: Puma trailfox |
| Warming up and a longer warm down. Managed to get back to Alfs in time to catch a ripper mtn stage in the Giro plus then end of the F1. |
Saturday May 26 |
| |
| Event: IFK Mora, Long Distance
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| Orienteering race 1:11:00 [4]*** 14.5 km (4:54 / km) | |
| shoes: nike zoom elite 2006 |
| Mora Classic race. The terrain here is super fast sand dunes interspersed with a few green areas and a lot of tracks, there is a few hills but the only thing on the ground is basically 5cm of moss so it was good training for ukraine. The first leg was the longest i have ever run i reckon, 4.5km, unfortunately there was a dead straight track nearly parallell to the leg which ran from the start. I thought it must be a trap but i took it anyway and it turned out to be the best route choice, just under 4km of dead straight track running gave me a fair chance to get into the map and the first 2/3 went really good - only 5 sec behind Håkan Eriksson who won but the last 3rd i was a bit sloppy and lost 20 sec a few times just by not being straight enough and then topped it off with a 40 sec miss on the last control which is a big mistake in this terrain. Ended up 4th 2min after Håkan but reasonably pleased with how i felt after the past few weeks even though i was a bit dissapointed with the end of the race. |
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| C • Long legs 4 |
| Running 19:00 [3]4 km (4:45 / km) | |
| shoes: VJ Sarva 2006 |
| Warming up and down for the race. |
Friday May 25 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Nike cesium |
| Running round håga on small paths, the legs felt pretty heavy. Swe ranking went up to 76 today which is the highest its been since 2002. |
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| C • 76! 2 |
Thursday May 24 |
| Running intervals 20:00 [5]6.5 km (3:05 / km) | |
| shoes: nike zoom elite 2006 |
| Intervals with Jörgen Ohlin on the norby eljusspår. 2 sets of 10 x 1min hard, 30 sec easy. Didnt feel strong but had an ok rythm and seemed like i held a pretty even pace through the session. |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus between the intervals. Started at 8.30 since Jörgen had to go to uni, good to get it done early but, now i can relax doing the housework before the giro starts. |
| Note | |
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| Cracker stage of the Giro today, someone sent in an sms asking if the cyclists where bothered by the exhaust of the motorbikes in front of them, the commentators laughed it off and then brought up how the orienteer Jörgen Mårtensson complained about people standing by the course and smoking when he won the stockholm marathon. Only in sweden could orienteering come up in conversation during the Giro! |
| Mountain Biking 1:40:00 [2] | |
| shoes: Nike ACG MTB |
| A really fun ride out on some of the flatter rockier tracks to the bigger climbs at sunnersta and djupviken. Felt good and have improved a lot on the bike just from the last two rides. |
Wednesday May 23 |
| Gympa/Strength 45:00 [2] | |
| shoes: Puma trailfox |
| Back to the gym, 2/3 of a session, probably going to be sore tomorrow. |
| Orienteering 50:00 [3]**** 7 km (7:09 / km) | |
| shoes: VJ Sarva 2006 |
| OK Linne club training out at the shittiest bit of Lunsen. Took it pretty cruisey, had a few hesitations where i didnt really fully inderstand the map even though i was right so took a while to get any rythm but was better towards the end. No mistakes more than 20 sec standing still. Felt ok physically. |
Tuesday May 22 |
| Orienteering 2:00:00 [3]**** 15 km (8:00 / km) | |
| shoes: VJ Sarva 2006 |
| A long orienteering training in Nåsten. Started in the hilly part along the edge of hågadalen which is pretty different to most terrain around here, sort of reminds me of the terrain in sth norway. Anyway it was a tough start and i wasnt partucularly good with the orienteering, no big mistakes but had to stop every 50-100m practically esp with the 15000map. Got a bit better as the training went on and had a bit more rythm by the end. Bloody difficult with 15000 on this area, really not worth using it in my opinion.
Also got a VERY thorough checkup from the doc today, they did a few tests too so it'll be interesting to see if everything is normal. Starting to feel better after the easy week though. |
| |
| C • thumb 24 |
Monday May 21 |
| Running intervals 18:00 [5]5.6 km (3:13 / km) | |
| shoes: nike zoom elite 2006 |
| Hill intervals at the castle, 6 x 3min (2min jog down recovery). I was pretty nervous about how this session would go after the last week of easy training but it went reasonably ok.
2.56
2.56
2.59
3.03
3.03
3.03
The last 4 felt like a bit of a struggle, i was a bit weak and short of breath but the times didnt blow out too much which is a good sign although a lot more than is normal for me i would say. This was also the first time in a long time that i have run this hill harder than just a tempo effort so that could explain why i started a bit too hard. |
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| C • hope you are home for the Giro... 4 |
| Running 42:00 [3]8 km (5:15 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus the jog down the hill. |
Sunday May 20 |
| Running 50:00 [3]10 km (5:00 / km) | |
| shoes: Puma trailfox |
| Ran out on the small paths in nåsten, felt quite good esp on the way home except i had my old mate reflux back. Got home in time to see the moto gp and the giro. |
| Note | |
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| Also caught the italian round of wrc today, they asked grönholm to explain how it went on sat in more than 3 words. Hs answer was "not very good... really" Classic stuff. |
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| C • classic gronholm 2 |
Saturday May 19 |
| Mountain Biking 1:35:00 [3] | |
| shoes: Nike ACG MTB |
| Out on the mtb again, pretty similar loop to the other day but did a few more technical tracks today, a lot better technically which made it more fun. Felt good today so hope yesterday was just a result of the lazy day. |
Friday May 18 |
| Running 30:00 [3]6.5 km (4:37 / km) | |
| shoes: Puma trailfox |
| Ran out to Kung bjorns hill and ran round the Jan Svanlund Open ( 1:1000 map and course from a couple of years back). Felt pretty crap and lethargic, dunno if i was still tired or just lethargic from a very lazy week. Not a bad Giro stage today with the breakaway getting away over a few climbs. |
Thursday May 17 |
| Mountain Biking 1:30:00 [2] | |
| shoes: Nike ACG MTB |
| A cruisey mtb ride on the singletracks through valsätra skogen, down to the ridge by the lake then back through sunnersta and the hill course. Fun to be back on the bike again although i was a bit nervy technically to start with. |
Wednesday May 16 |
| Running 50:00 [2]10 km (5:00 / km) | |
| shoes: Puma trailfox |
| Easy jog out on the small paths in Nåsten, nice arvo and good to be back running after a bit of a break. |
Tuesday May 15 |
| Note | |
| (rest day) |
| Another easy day at home with no training, curse thje GIRO for having a rest day today. |
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| C • walsh racers 3 |
Sunday May 13 |
| |
| Event: Siljanskavlen, Relay
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| Orienteering race 1:17:00 [4]**** 12 km (6:25 / km) | |
| shoes: VJ Twister 2006 |
| Siljanskavlen. I ran 1st leg for the Malung 2nd team, a bit of a punishment after the Tiomila debacle maybe but anyway today was even worse. I was totally dead today everyone just gradually ran away from me despite it being prob the most perfect technical race i have ever done in a relay. I had no energy at all and by the finish i was dizzy and delerious and cold... and 10min behind. Last week i was suspecting that i was a bit over tired and now i am pretty sure so i will take it super easy this week and try and freshen up a bit. |
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| C • Oh man 4 |
| Running 20:00 [2]4 km (5:00 / km) | |
| shoes: VJ Twister 2006 |
| Warming up, didnt warm down and even left the race early to try and get warm, at least that meant i got home in time to see robbie win the giro stage today. |
Saturday May 12 |
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| Event: Leksands OK Elitserien, Long Distance
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| Orienteering race 37:00 [4]**** 6.5 km (5:42 / km) | |
| shoes: VJ Twister 2006 |
| Leksands Eliteseries. 26th, but pretty dissapointed. I had really heavy legs direct from the start but actually they never really got any worse through the race. It was a tricky start but i got the first few hard ones well and then did a lazy mistake on the 5th control not checking my compass and lost a bit over a min which. I ran well for the rest of the race through to the 2nd last where i took a dumb route choice round which saved about 1 contour and lost me 30sec. Shouldnt be too dissapointed cos i ran well for the most of it but it could have been so much better esp if i felt good. |
| Running 35:00 [3]6.5 km (5:23 / km) | |
| shoes: VJ Twister 2006 |
| Warming up and down, it was a long day after the start was put back an hour due to a traffic accident but i made it home to see the Giro at least. |
Friday May 11 |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: Puma trailfox |
| Running with TDH on the small forest trails in nåsten, didnt feel to bad so hopefully the legs come good for tomorrow. |
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| C • TDH 3 |
Thursday May 10 |
| Running 30:00 [3]6.5 km (4:37 / km) | |
| shoes: Nike cesium |
| A quick run round stadskogen with TDH who made it safely back from the Ukraine.
Was planning on training in the Gym and intervals today but i have been feeling pretty crap ever since tiomila so decided to take it easy and try and freshen up a bit before the eliteseries this weekend.
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| C • have a good one this weekend! 2 |
Wednesday May 9 |
| Running 1:30:00 [3]18 km (5:00 / km) | |
| shoes: Nike cesium |
| A longer solid run down to sunnersta, lap of the mtb loop then up to the hill course, a few hills and home. Had really bad reflux in the last 30min and even had to stop and walk a few times otherwise i felt good running. |
| Orienteering 50:00 [3]**** 6.5 km (7:42 / km) | |
| shoes: VJ Twister 2006 |
| Orienteering in southern Lunsen. I took it at a pretty cruisey pace and tried to have good technique. I really struggled to run this arvo though, the forest was pretty crappy but jeez i m ust have put my foot in every hole and got scratched by every stick in the forest... very frustrating, maybe it was the week of easy running in ukraine or maybe it was just one of those days. Tech solid but not a good rythm for most of it plus i had the old reflux again in the arvo - should have stayed at home. |
Tuesday May 8 |
| Running intervals 18:00 [5]5.5 km (3:16 / km) | |
| shoes: nike zoom elite 2006 |
| 6 x 3min hard 1min easy on the norby elljusspår. Not the greatest session but solid anyway and didnt feel too bad. It was nice to run on a harder surface after a tough week of constant training in terrain. |
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| C • Good on yer Rob for WOC team s... 1 |
| Running 42:00 [3]8 km (5:15 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus between the intervals. |
| Gympa/Strength 45:00 [2] | |
| shoes: Puma trailfox |
| Back in the gym, usual weights, only 2 sets of each excercise to get back into it. |
Monday May 7 |
| Running 45:00 [3]9.5 km (4:44 / km) | |
| shoes: Nike cesium |
| Easy run on the roads in Nasten with Shep and Jules. Jules had some email contact with TDH in Odessa so he is still alive in sthn Ukraine. |
Sunday May 6 |
| Orienteering 40:00 [3]*** 5.3 km (7:33 / km) | |
| shoes: VJ Twister 2006 |
| The last training in Ukraine, on a map adjacent to the classic area, pretty nice terrain and not as steep as the other classic areas. Felt pretty dead in the legs though.
After training got another ripper 5 dollar lunch, a few coffees at the missile cafe and then got on the plane home. We thought we had made it home unscathed from Ukraine and then the taxi driver went straight through a red light and nearly got us all killed in Uppsala. |
Saturday May 5 |
| Orienteering intervals 26:00 [4]*** 6 km (4:20 / km) | |
| shoes: VJ Twister 2006 |
| Intervals on a middle distance area. 4 x 6-8 min with 1 min start intervals between us for a bit of extra pressure, super fast terrain, only a few small areas of green which were a lot trickier. This terrain was harder at high speed, need constant contact since even a 20 sec mistake is big in this terrain. |
| Orienteering 14:00 [3]*** 2.8 km (5:00 / km) | |
| shoes: VJ Twister 2006 |
| Warming up on the first part of the course and a bit of a jog after the intervals. Cracker day, sunny and warm, didnt even see any dogs out in the forest. |
| Orienteering tempo 16:00 [5]*** 3 km (5:20 / km) | |
| shoes: Puma trailfox |
| Sprint training race on a city park. We parked right at a bus stop and guarded Vlads bus while he put out the controls for us. The map was a combo of apartments, city parks and steep forested gullies all packed with people, fires, dogs and rubbish, classic ukrainian sprint terrain! Good course and route choice, ran quite good, few small mistakes, was good to run pretty straight but maybe the green will be worse in august. Physically bloody tough. |
| Orienteering 24:00 [2]*** 4 km (6:00 / km) | |
| shoes: Puma trailfox |
| Warmin up and down picking up the controls. After the training we went and had a dinner with Vlad the bus driver and then he organised for us to go for a russian sauna in the basement of some dudes house, it was a ripper, home built even with his own plunge pool. |
Friday May 4 |
| Orienteering tempo 16:00 [5]*** 3 km (5:20 / km) | |
| shoes: VJ Twister 2006 |
| Mass start sprint training race, we ran with some deaf ukrainian orienteers who started like a cat on a hot tin roof but tired pretty quickly. Good course with the usual combo of apartments parks steep spur gully dogs rubbish and the odd campfire. TDH and jules were strong out in front, shep and i battled it out 30sec behind with Boris just off the back, really dead in my legs. |
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| C • cat on a hot tin roof 1 |
| Running 24:00 [2]42.2 km (34 / km) | |
| shoes: VJ Twister 2006 |
| Warming up and down for the sprint training inc picking up a few controls afterwards. |
| Orienteering 40:00 [2]*** 7 km (5:43 / km) | |
| shoes: VJ Twister 2006 |
| Control picking/compass training on a middle distance style area. A pretty crap map and i was pretty low on energy and motivation for this training but it was good to train the compass a bit.
Went out in Kiev for dinner afterwards, ripper 5 buck dinner at one of the green and gold chain of family restaurants, walked through the old town and then sat down and had a few beers in the square while we (Shep and Jules mainly) argued about politics, took the 10cent subway home. |
Thursday May 3 |
| Orienteering 50:00 [3]*** 8 km (6:15 / km) | |
| shoes: VJ Twister 2006 |
| Bit of an easier day since we were all feeling a bit stuffed. A course on super nice middle distance style terrain. Really fast open and good visibility interspersed with a few green areas. Stopped raining just in time for us to train and then began to snow just as we finished.
Checked out the WOC hotel afterwards which was pretty good. Had a pretty cruisey arvo and then walked from the hotel to find somewhere for dinner. Ended up at a super dodgy restaurant that looked like it dabbled in a fair bit more than cooking food. After an hour we had still only got half our food so we decided to pay for what we had had and walk out which seemed to really piss them off. Anyway we escaped past the security on the door and got some pizza next door to eat on the walk home past the hookers. |
Wednesday May 2 |
| Orienteering 1:50:00 [3]*** 10 km (11:00 / km) | |
| shoes: VJ Twister 2006 |
| A long training on a classic like area in the rain. Very steep and detailed erosion gullies that looked a little like some goldming areas in aus but on a bigger scale interspersed with flat areas. Route choice was pretty straight forward, good to run in the flat gully bottoms. Quite cool terrain but physically very tough crossing the gullies. We ran at 1:10 but 1:15 would have been hard to read. Felt pretty tired.
Went into the city after the training and had a coffee at a cafe where some african dudes seemd to be doing a deal to sell some missiles, it was crazy but good coffee. |
| Orienteering tempo 15:00 [4]*** 3 km (5:00 / km) | |
| shoes: VJ Twister 2006 |
| Sprint training race at a mental asylum and city park with steep spur gully forest, dogs rubbish people and campfires everywhere. Before the start Shep got chatted up by 12 and 14 yr old girls who wanted him to sign thier arse. Our religious bus driver Vassily thought it was hilarious. Anyway i wasnt too pumped for this training and after running right past the 2nd control and doing a mistake on the 4th i ran at more of a tempo pace to get some good training. |
| Running 20:00 [2]3 km (6:40 / km) | |
| shoes: VJ Twister 2006 |
| Warming up and down for the sprint training, signed a few autographs for sheps girlfriends ( on a map) and then headed home where Boris spent 30 min on the phone getting dial a pizza for us, prob the biggest pizzas i have ever seen, the girl recommended 1 for 5 of us but we got one each, 1 between two prob would have sufficed. |
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| C • Pizza-eating abilities 3 |
Tuesday May 1 |
| Orienteering 34:00 [3]*** 4.5 km (7:33 / km) | |
| shoes: VJ Twister 2006 |
| Middle training, first run on a middle area, ran two loops the first steady the second at tempo pace and the jogged the 2nd loop backwards for a warm down. A very flat area with very open depression style forest plus areas of jungly green forest. Two different techniques for these two forest types. Tech pretty good. |
| Orienteering tempo 11:00 [4]*** 2.8 km (3:56 / km) | |
| shoes: VJ Twister 2006 |
| Tempo loop, tech pretty good, little miss on a green spur. |
| Orienteering 45:00 [3]*** 7 km (6:26 / km) | |
| shoes: VJ Twister 2006 |
| After some lunch around a fire lit by our bus driver we did the 2nd training on an adjacent area, it was bloody cold but nice terrain and tech it went well, feeling pretty dead in the legs. |