Tuesday Jul 31 |
 | Orienteering 1:45:00 [3]**** 16 km (6:34 / km) | |
| shoes: VJ Sarva 2006 |
| Ran one of the tue night winter long runs (W bana from 05/06 winter) with Jörgen Ohlin. Felt a bit tired and Jörgen was cruising along pretty solidly so it was a good pace, the forest was much nicer than i remembered it too. Prob the last long run in the terrain before woc so i chucked the old sarvas in the bin when i got back, they are good for running in winter ice and snow but otherwise they are crap even by tractor standards. |
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| C • the nerve! 3 |
Monday Jul 30 |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Nike cesium |
| Morning run round the norby ski track, felt a lot better today which wouldnt be hard. |
| Orienteering intervals 16:00 [5]*** 5 km (3:12 / km) | |
| shoes: Puma trailfox |
| Orienteering intervals on the castle map with Boris and Patrick, 5 intervals of just under 3min plus a 80 sec running interval to finish. Each orienteering interval started with approx 60sec hard running and then 3-4 short sprint style controls in oxygen debt. Quite long recoveries. Went pretty well, tried to make them a little similar to the sprint in ukraine, unfortunately there wasnt any dogs out today. |
| Orienteering 49:00 [3]8 km (6:08 / km) | |
| shoes: Puma trailfox |
| Warming up and down plus between the intervals.
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Sunday Jul 29 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike cesium |
| Easy jog in stadskogen, felt crap again, another long day cleaning the old apartment. |
Saturday Jul 28 |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Nike cesium |
| Ran home after dropping the car off, couldnt have done it much slower and felt like i had just eaten a kebab pizza and 2 doughnuts, oh wait...
Moved house today, felt like the 6th day of oringen but it least it was broken up by the cracker tt of the tour, awesome effort by cadel. |
Friday Jul 27 |
| Orienteering race 1:24:00 [4]**** 13 km (6:28 / km) | |
| shoes: VJ Integrator 07 |
| Day 5, Today was really just training, never ran really hard, orienteering was ok except around the controls where i found it impossible to understand the map, esp in the very detailed depression areas. Once again the vegetation was mapped by a 12 year old, i spent a bit of time grid searching for pits and depressions in flat green areas mapped as flat white areas. Caught a few places in the chasing start anyway but not cos i ran well. At least this week was a solid week of training if nothing else. Need to train the compass a bit before woc. |
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| C • compass 2 |
| Running 26:00 [3]3.5 km (7:26 / km) | |
| shoes: VJ Integrator 07 |
| Warming up through the mud farms. |
Thursday Jul 26 |
| Orienteering race 1:23:00 [4]**** 13.5 km (6:09 / km) | |
| shoes: VJ Integrator 07 |
| Day 4. Another long day. Started well for the first 30min before i came into a area mapped as white that was thick as buggery, lost about 4min here looking for a cairn and then trying to find my way out, i was very pissed off after this and a lot of people had problems here, it was a joke. Got going well again until i missed another 4min looking for a control in a open quarry that turned out to be a high point under the N line - ie invisible on the map. I assumed it was in the gully since it was the only feature on the map, ran here twice before i saw someone punch the control behind the bushes where the high point was. Plugged through to the finish after this with one more miss, really stuffed by the end and i would have been more pissed off if i wasnt so dead. 14min behind. |
| Running 28:00 [3]4 km (7:00 / km) | |
| shoes: VJ Integrator 07 |
| Running to the start - seemed to go on forever, drank a coke to warm down then ate a billys pizza. |
Wednesday Jul 25 |
| Orienteering race 42:00 [4]**** 6.5 km (6:28 / km) | |
| shoes: VJ Integrator 07 |
| Day 3, middle distance today thank god. Started calmly and was going pretty well for the 1st half, careful out of the controls and had good contact and rythm then missed 15sec, ran out of the control a bit rushed and in the wrong direction and ended up losing 4min on the next one. Cruised through to the finish with quite good rythm for the rest but a bit less intensity. 7min behind, a lot of people had problems today, 2nd place even bagged out the map on the commentary, saying he got half of em by luck... |
| Running 23:00 [2]4 km (5:45 / km) | |
| shoes: VJ Integrator 07 |
| Warming up and down. Sun finally came out today. |
Tuesday Jul 24 |
| Orienteering race 1:44:00 [4]**** 13 km (8:00 / km) | |
| shoes: VJ Integrator 07 |
| Day 2, planned to go for a bit of stage glory today since the yellow jersey was blown yesterday but i was way off. Started ok but missed a lot at the end of the first long leg in a mass of impenetrable young birch mapped as light green, battled on after that on a brutal course but never really had any rythm and missed a lot around the controls esp in the green, of which there was a lot. 17min behind, the next 3 days could be very long... |
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| C • good start 2 |
| Running 25:00 [2]4 km (6:15 / km) | |
| shoes: VJ Integrator 07 |
| Running to the start, seemed to go on forever, typical oringen. |
Monday Jul 23 |
| Orienteering race 1:20:00 [4]**** 10 km (8:00 / km) | |
| shoes: VJ Integrator 07 |
| Day 1 Started badly by leaving my si card at the start, got to the 1st and only had my finger there to punch, after 7-8min of looking for the si someone told me it was at the start, so 9min after my start i headed off again. Ran quite well till i lost 4-5 min around the control on 12 and then battled to the finish. Not a great start to the 5 days. |
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| C • hmmm... maybe someday we'll al... 1 |
| Running 40:00 [3]7 km (5:43 / km) | |
| shoes: VJ Integrator 07 |
| Running the 4k to the start plus 3k to get my jacket left at a closer start afterwards, it rained all day and was a mudbath. |
Sunday Jul 22 |
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| Event: O-Ringen
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| Running 20:00 [2]4 km (5:00 / km) | |
| shoes: Puma trailfox |
| An easy jog in mjolby with Boris before o-ringen tomorrow. |
Saturday Jul 21 |
| Orienteering 1:25:00 [3]**** 9 km (9:27 / km) | |
| shoes: VJ Integrator 07 |
| A longish easy orienteering on the åland map with Boris. Super terrain and it was a really fun training. Felt ok, bit tired towards the end. We went looking for a lake for a swim afterwards but the one we chose was a bit muddy on the bottom, consoled ourselves with a shnitzel and potatoes at the local restraunt for lunch. |
Friday Jul 20 |
| Running intervals 15:00 [5]4.8 km (3:07 / km) | |
| shoes: nike zoom elite 2006 |
| Intervals on the norby eljusspår. 5min, 4min, 3min, 2min, 1min with a 2min recovery decreasing by 30sec after each effort. Not a bad session tried to keep each effort at around the same pace (i hope it was about 3 and a bit min/k). Didnt feel as good as tue,wed but not too bad. |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus the 5mins of recovery, amazingly saw another snake today, they are infesting this place.
Also this arvo i bumped into Kat and Will at the busstop when i was dropping TQ off, amazing what a small world it is. |
| Running 50:00 [3]** 8 km (6:15 / km) | |
| shoes: Puma trailfox |
| Arvo run in stadskogen, ran with Boris for a bit while he was warming up for intervals and then ran a longish sprint course in the forest. |
Thursday Jul 19 |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: Nike cesium |
| Ran out into Nåsten, saw 2 snakes inc one of the biggest ones i have seen in sweden, left me a bit jumpy for the rest of the run. Felt pretty ordinary, didnt take the ventolin today which could be why. |
Wednesday Jul 18 |
| Mountain Biking 1:40:00 [2] | |
| shoes: Nike ACG MTB |
| MTB mainly in vårdsätra before meeting TQ at the busstop. |
| Running intervals 10:00 [5]3.5 km (2:51 / km) | |
| shoes: nike zoom elite 2006 |
| Monna Fartlek on the stadskogen eljuspår. TQ came with me on the bike to make sure i wasnt slacking. Didnt feel too bad and a good hard session. We had hamburgers for dinner afterwards. |
| Running 35:00 [3]7 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down for the intervals, bumped into half of ok linne in stadskogen. |
Tuesday Jul 17 |
| Running intervals 15:00 [5]4 km (3:45 / km) | |
| shoes: nike zoom elite 2006 |
| Hill intervals on the stensture hill. 3 x 5 x 1min with a jog down recovery. The usual session, ran em with Andrew Quinn, felt better than last week which was good. |
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| C • Landmannalaugar 4 |
| Running 1:15:00 [2]12 km (6:15 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus the recoveries between the intervals and 5min between the sets.
Bloody ripper stage of the tour again today, jeez cadel was going well, his tactics nearly gave me a heart attack though. |
Monday Jul 16 |
| Running 20:00 [2]4 km (5:00 / km) | |
| shoes: Nike cesium |
| A real easy token jog for the day - didnt feel great. |
Sunday Jul 15 |
| Orienteering 50:00 [3]***** 9 km (5:33 / km) | |
| shoes: Puma trailfox |
| Re ran the course from yesterday after jogging to the start. Ran well today and had the same time as yesterday despite jogging today. A couple of small mistakes out of controls and in this terrain it is really important to start each leg or each section of difficult orienteering (like if you are leaving a track) well by having contact with a feature in the terrain right away- this really starts the rythm and is important to remember for ukraine, will be esp important in the green.
Got caught in a traffic jam on the way home and sat still on the E4 for 3hrs which made a 7hr trip into a 10hr trip and meant we missed the highlights from the tdf... debacle! |
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| C • Le Tour 1 |
Saturday Jul 14 |
| Orienteering race 40:00 [4]***** 7 km (5:43 / km) | |
| shoes: VJ Integrator 07 |
| Elitesries middle
Made a concious effort to get into a good frame of mind before the start today and start well. The start was about the best bit of todays race unfortunately. Ran really well through to the first long leg with great control 2 small hesitations but only 30 sec down on Emil W who won after 10min or so. Towards the end of the first long leg aftre running on the track i never got back into the groove and missed the next two controls badly 2.5min which really pissed me off after the good start. i actually got going again pretty well after this but then misread a depression as a hill and lost nearly another 2min after which i really threw in the towel. Very dissapointing race in the end. Form is a bit rough at the moment but not far from being good again. Hopefully can run into some form at the 5 days next week. |
| Running 25:00 [3]5 km (5:00 / km) | |
| shoes: VJ Integrator 07 |
| Warming up inc a short jog on the warm up map - felt better physically today. |
| Running 20:00 [3]4.5 km (4:27 / km) | |
| shoes: Puma trailfox |
| Arvo jog with Håkan, decided not to run the classic tomorrow and instead train on the middle area from today. |
Friday Jul 13 |
| Orienteering 30:00 [3]**** 5 km (6:00 / km) | |
| shoes: Puma trailfox |
| Training on the map adjacent to the middle race tomorrow, pretty technical stuff but mostly good visibility and very fast running, fun terrain and i orienteered well, good rythm.
Bumped into Reubs in downtown åhus in the evening and had pizza with him. |
Thursday Jul 12 |
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| Event: Eliteseries (swe woc test)
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| Orienteering race 20:00 [5]*** 3.5 km (5:43 / km) | |
| shoes: VJ Integrator 07 |
| Eliteseries Sprint
A bit gung ho at the start and wasnt careful enough to the first control and lost 40sec here, (huge no. of people did this inc losman who started 1min before me and who i caught at the first). Took a wrong route choice to the 4th after following losman (serves me right) and ended up in 20metres of waist deep freezing water (we were assured it was only ankle deep b4 the start!!) after this i was pissed and very dead in my legs - really struggled to run but didnt miss any more after this at least - got caught in the water again towards the end - (was total luck were you crossed). A long way down and a pretty piss poor effort really, no points for me today. |
| Running 30:00 [3]5 km (6:00 / km) | |
| shoes: VJ Integrator 07 |
| Warming up and down, found heaps of cherries ripe on the trees near the start, was about the best thing about this race for me. |
Wednesday Jul 11 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Puma trailfox |
| Easy jog with Martin and Erik after the long drive down to Åhus. |
Tuesday Jul 10 |
| Orienteering intervals 11:00 [5]*** 3 km (3:40 / km) | |
| shoes: nike zoom elite 2006 |
| Sprint orienteering intervals on the castle map. 4.17, 2.33, 1.38, 2.31. Ran the course from the tue arvo race a few weeks ago that i missed. 3 controls hard then 1 easy (3min approx) recovery. Felt pretty heavy and sluggish, dunno how the eliteseries will go on thur?? orienteering was ok anyway. |
| Running 39:00 [3]7 km (5:34 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus between the intervals. |
Monday Jul 9 |
| Running 30:00 [2]5 km (6:00 / km) | |
| shoes: Nike cesium |
| An easy 30min jog down to the local footy fields where i ran round after the football for a bit before dribbling it home on a few forest paths. Would have been better weather in dubbo today, rain and 13deg. |
Sunday Jul 8 |
| Orienteering intervals 30:00 [5]*** 6 km (5:00 / km) | |
| shoes: VJ Integrator 07 |
| Orienteering intervals with Boris, Jan T, Mats T, Frederick Norborn and Frederick Norman on a fast open map north of Uppsala. 8 intervals of approx 1km, did the first as a mass start and from then on with 15sec intervals. Orienteering ok, rushed a bit sometimes - i always run better when i start first in this type of training. Hopefully a good hitout for the races next week, didnt feel super fast but was strong at least. |
| Running 45:00 [3]7 km (6:26 / km) | |
| shoes: VJ Integrator 07 |
| Warming up and down plus running between the intervals, some good blueberries and wild strawberries in the forest here. |
Saturday Jul 7 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Nike cesium |
| Morning jog in stadskogen in preparation for the xc relay. |
| Running race 16:20 [5]5 km (3:16 / km) vdot: 63.1 | |
| shoes: Mizuno Wave aero |
| Ran a 5 x 5k xc relay in Norberg today, our team won (Per Sjögren, Me, Anders Holmberg, Henrick Löfås and Kalle Dahlin) by 15 sec or so but i cant say i ran well. Warming up i felt crap and it didnt get much better when i started. Ran the whole way alone in the lead thanks to a blistering first leg by Per but never had any real speed just chugged along. Anyway it was a good hitout and a reminder that i should be starting to do some more faster trainings. |
| Running 43:40 [2]7 km (6:14 / km) | |
| shoes: Puma trailfox |
| Warming up and down, wasnt a bad days training in the end we got free entry, free lunch and won 3000kr, plus got home in time to see the end of the tdf. |
Friday Jul 6 |
| Mountain Biking 1:45:00 [3] | |
| shoes: Nike ACG MTB |
| MTB out on gula stigen over to sunnersta and round the mtb loop a few times, managed to get up the steep sandy hill today and rode the entire loop for the first time ever, fun ride. |
Thursday Jul 5 |
| Running 1:40:00 [2]18 km (5:33 / km) | |
| shoes: Puma trailfox |
| Easy long run with Jan T, Per T, Gustav G and Björn O. through nåsten vårdsätra skogen and back on the gula stig. |
Wednesday Jul 4 |
| Orienteering tempo 50:00 [4]***** 8 km (6:15 / km) | |
| shoes: VJ Twister 2006 |
| Tempo orienteeing intervals out at Lunsen with Boris Kat Patrick and Michele. I didnt start too well getting totally lost after 10min of the first loop while i was putting out streamers, it took me about 25min to find myself again by running out to a path. The next two loops of approx 20min each were better but using the old map didnt help things around the control where i often had to draw in myself the feature the control was sitting on. Not the most impressive training from me. |
| Orienteering 1:10:00 [3]8 km (8:45 / km) | |
| shoes: VJ Twister 2006 |
| Jogging to and from the start plus finding myself after i was completely lost. Saw a snake on the jog back from the start point. Pizza for lunch afterwards hit the spot. |
Tuesday Jul 3 |
| Running intervals 15:00 [5]4.5 km (3:20 / km) | |
| shoes: nike zoom elite 2006 |
| Hill intervals on three different sides of stensture hill. 15 x 1min approx with jog down recovery, approx 2min. I usually do these in three sets of 5 but today i just pumped em out one after the other, jeez they seemed to go on forever, i was stuffed by the end, after about 7 i had to keep pretending the next one was the last one to get through. A good hard session anyway. |
| Running 1:05:00 [3]10 km (6:30 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus between the intervals. |
| Mountain Biking 1:20:00 [2] | |
| shoes: Nike ACG MTB |
| Cruisey MTB on some of the flatter trails as a recovery training from this morning, mainly vardsätra skogen and gula stigen. |
Monday Jul 2 |
| Running 45:00 [2]9 km (5:00 / km) | |
| shoes: Nike cesium |
| An easy run out to nåsten. Took a long time to get going today which is typical on easy training days for me. |
Sunday Jul 1 |
| Running intervals 10:00 [5]2.5 km (4:00 / km) | |
| shoes: VJ Twister 2006 |
| I had too check control sites again and this was the only chance for training for the day so i planned a training where i ran to the top of the fjäll running intervals and then ran a course zig zagging diagonally down the mountain checking the controls i had too plus a few extra.
10 x 1min hill intervals with 1min recovery, Just got to the top in 10min and was welcomed by some birds dive bombing me. |
| Running 25:00 [3]4.8 km (5:12 / km) | |
| shoes: VJ Twister 2006 |
| Warm up through some of the springiest marshes i have ever seen and between the intervals. |
| Orienteering 40:00 [3]**** 6 km (6:40 / km) | |
| shoes: VJ Twister 2006 |
| Downhill orienteering zig zagging back and forth across the slope. This was one of the best areas i have ever run i reckon, not too tough to run like a lot of this terrain, a good amount of detail even above the tree line and just the right amount of visibility to make it tricky but still be able to have good flow running fast in the forested parts. One of the funnest trainings i have ever done, i didnt want to stop but i had too to go and work on the start. This is right next to the oringen maps for days 3 and 4 next year so go if you can! |