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. |
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| 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 |
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| 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. |
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| 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. |