Sunday Jul 23 |
 | Note | |
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| A total day off today. Watched the final tour stage - actually i slept through most of it but woke up in time to see robbie overcook it and get done by hushovd. What a ripper tour! |
Saturday Jul 22 |
| Running 1:30:00 [3]16 km (5:38 / km) | |
| shoes: VJ Sarva 2006 |
| The mixed berry run. Did a loop out to the hill course, a lap of the hill course and back through the forest and small paths. I did plan to run for an hour but i was pretty dead so i came straight home via the best fruit spots. I ate wild strawberries on the hill course, rasberries next to gula stigen and blueberries in stadskogen. The wild strawberries were the best. |
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| C • figs 5 |
Friday Jul 21 |
| Running intervals 17:00 [5]5 km (3:24 / km) | |
| shoes: Nike zoom elite |
| Intervals on the stadskogen ski track. 5min, 4min, 3min, 2min, 1min, 1min, 30sec, 30sec all with 1 min recovery. Felt heavy legs at the start but was running fast and feeling good by the end. The forest was packed with people picking blueberries but i found a cherry tree on the way home, mmm, actually they were a bit sour. |
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| C • cherries 7 |
| Running 38:00 [2]7 km (5:26 / km) | |
| shoes: Nike zoom elite |
| Warming up and down plus the recoveries for the intervals, the captain joined me for the jog home - it must be summer. |
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| C • Captain 3 |
| Mountain Biking 1:50:00 [2] | |
| shoes: Nike ACG MTB |
| Cruisey mtb ride on the usual trails. Was a bit dead and had to stop and buy a mars bar on the way home, only 3.90sek, almost as much of a bargains as miss jones shopping day - sorry cant give you the rrp of the mars bar. |
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| C • bargain! 4 |
Thursday Jul 20 |
| Running hills 15:00 [5]4.5 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Hill intervals on the stone monument hill. 3 sets of 5x1min hills up 3 different sides of the hill with a 3min jog between sets and jog down recovery between intervals. Finished with the short steep hill today and it was a real killer. Good hard session. |
| Running 55:00 [2]11.7 km (4:42 / km) | |
| shoes: Nike zoom elite |
| Warming up and down and the recoveries. |
| Running 55:00 [3]11 km (5:00 / km) | |
| shoes: Asics kayano |
| Solid arvo/evening run on small forest paths through stadskogen along gula stigen and back through the gottsunda burbs and norbyskogen. Felt pretty heavy at the start but was going along pretty smoothly after a few km. Today the first training was at 12.30 and the second at 19.40 and last night i went to bed at 01.40, i am on the perfect sleep pattern to be watching the tour in australia but i fall asleep in the arvo when it is on here... crazy! I really need Allison to get back from oringen and organise me again. |
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| C • just make sure the house is ti... 5 |
Wednesday Jul 19 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| I had originally planned to run intervals but after warming up i was still pretty tired from mondays race so decided to do them tomorrow and have an easy jog.
Absolutely cracker stage of the tour today, awesome to see cadel go so well, cant wait for tomorrow. |
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| C • GO CADEL 12 |
| Mountain Biking 1:40:00 [2] | |
| shoes: Nike ACG MTB |
| Fairly easy mountainbike ride on the local trails, felt good and it was fun to get out on the bike again especially after just watching the tour. |
Tuesday Jul 18 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| An early morning jog with Troyzee in Nordskov, Silkeborg before spending the day in the car, boat and train to get home to uppsala. I was ridiculously hungry all day today probably thanks to that monster race yesterday - shep teased me for being a swede and eating the dagens lunch on the boat but i needed it! |
Monday Jul 17 |
| Orienteering race (Danish Classic WOC Test) 1:47:00 [4]*** 15.5 km (6:54 / km) +800m 5:29 / km | |
| shoes: VJ Panther |
| What a killer, hot, steep, thick and long but bloody good preparation for the woc classic. I ran pretty well for most of the race but totally died in the last 10-15min of the race where i lost 3min. I should have taken the 2nd gel i had with me otherwise it was 1 bad routechoice and a few small orienteering mistakes but otherwise i was pretty satisfied, a good tempo and good orienteering. Not too many people finished this race and even a few that did didnt beat the 2.5hr time limit. I was around 10min behind Jani lakanen who won easily but got the aussie victory by default.
I didnt feel so great driving home but a short black on the silkeborg waterfront, a sleep and some hot chips fixed me up. |
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: VJ Panther |
| Warming up for the classic race, the warm down was a 10 metre walk to my bag in the shade to eat some fruit bars. |