Sunday Jun 11 |
 | Orienteering 1:50:00 [3]*** 17 km (6:28 / km) | |
| shoes: VJ Sarva 2006 |
| 2hrs 10min Long line orienteering in Nasten forest with a combination of small forest paths/rides and forest with the Linne guys. We surged the last 20min at tempo pace. It was 29deg here today and it felt like a real aussie summer long run, classic stuff.
Got home in time to see webber crash out on the first lap, cracker stuff, hope the socceroos go better tomorrow. |
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| C • Go aussie 1 |
| Orienteering tempo 20:00 [4]*** 5 km (4:00 / km) | |
| shoes: VJ Sarva 2006 |
| The last 20min of the long run together with Jorgen Ohlin and Ulrik Imberg who had wound it up. |
Saturday Jun 10 |
| Running tempo 50:00 [4]10 km (5:00 / km) | |
| shoes: VJ Integrator 2 |
| Tempo session on the brutal uppsala hill course, two laps hard back to back lap1 24.35, lap2 26.12, 50.47 total, about 20sec slower than my best time for two laps and a real killer. I died at the start of the 2nd lap where it is really tough but came good at the end.
You can check out a map at http://www.oklinne.nu/ go to "junior/senior" on the side bar and then "backbanan" |
| Running 50:00 [2]9 km (5:33 / km) | |
| shoes: Adidas rotterdam |
| Jogging over to the hill course via the club house to meet the others and then home, it is a bit warm (over 20deg) and i was dead running home. |
Friday Jun 9 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy recovery jog on small forest paths around the local burbs. |
Thursday Jun 8 |
| Note | |
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| Decided I am going to have a crack at the Florence Marathon on Nov 26 this year. I think it is a pretty fast course and a good location for a bit of good food and coffee in the days leading up. Anyone else keen, Fish, Sebba, Boris? |
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| C • hmm 7 |
| Mountain Biking 2:15:00 [3] | |
| shoes: Nike ACG MTB |
| Out on the usual hilly tracks - i was really starving the last 25min couldnt wait to get home and eat something - 2hrs on the mtb is so much tougher than 2hrs on the roadie. |
| Orienteering race 22:00 [5]**** 5 km (4:24 / km) | |
| shoes: VJ Integrator 2 |
| Uppsala Tempo Cup Forest Sprint in the city forest. I had eaten a big lunch after i came home from mtb and i had a real sore stomach when i ran this plus i was pretty dead in the legs. I was pretty scrappy technically and this wasnt the greatest run but good training anyway. |
| Running 50:00 [2]9 km (5:33 / km) | |
| shoes: Adidas rotterdam |
| Warming up and down for the tempo cup including jogging round the course again afterwards. |
Wednesday Jun 7 |
| Running hills 15:00 [5]42.2 km (21 / km) | |
| shoes: Nike zoom elite |
| Hill Intervals on the stone monument hill - the biggest hill in uppsala. 12 x approx 1min made up of 3 x 4 different ways up the hill with jog down recovery. Felt pretty heavy and crap but the times where pretty standard with the last time i ran these hills and i got better towards the end which was good. |
| Running 45:00 [3]10 km (4:30 / km) | |
| shoes: Nike zoom elite |
| Warming up/down and jogging down the hill between the intervals. |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Adidas rotterdam |
| Jogging down to the gym and back for gympa.
Some of the guys ran a 3k race tonight which i was really tempted to do but thought i better stick with the plan and run the hill intervals. Best was Mats Troeng 8.45, Mathias Millinger 8.47 Henrik Lofås 8.55. |
| Gympa/Strength 45:00 [3] | |
| shoes: Adidas rotterdam |
| Gympa again tonight, jeez it seemed hard after a few weeks off, luckily i got there late and missed the start. I didnt finish the hills until 5.15 and this started at 6.30 so there wasnt much recovery time. Just enough time to knock back a short black actually. |
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| C • 3k 2 |
Tuesday Jun 6 |
| Running 40:00 [4]11 km (3:38 / km) | |
| shoes: Nike zoom elite |
| This was a 95min run with 55 min of fartlek in the hilliest part of uppsala in the middle of it, approx 40min of this fartlek was at tempo pace. Ran round the mtb loop as part of it which reminded me of tempo training on the singletrack in stromlo, hope it is growing back now.
Also happened upon car bingo during this run, about 100 cars parked in a clearing all listening to numbers being called out, first to complete the numbers honks the horn, i have only ever seen this in sweden, it is bloody hilarious, might have to hire a volvo and go try it one day! |
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| C • Bingo 4 |
| Running 55:00 [3]12 km (4:35 / km) | |
| weight:79.4kg shoes: Nike zoom elite |
| The rest of the run, weighed myself after i had come home and had about 1.5l to drink, first time i have cracked 80 in a while. |
Monday Jun 5 |
| Orienteering 1:20:00 [3]**** 9 km (8:53 / km) | |
| shoes: VJ Integrator 2 |
| Putting out tags for 3+3 up in the mountains in Salen. Was pretty spactacular up in the fjall although i was keeping an eye out for bears after hearing a few stories from the mapper yesterday. Bloody difficult terrain thats for sure. |
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| C • slutnings-ol 3 |