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! |
Saturday Jun 30 |
| Orienteering 1:15:00 [3]**** 9 km (8:20 / km) | |
| shoes: VJ Twister 2006 |
| Checking control sites for the middle distance race, super nice terrain again but the visibility in the forest was so good it made it quite easy. |
| Orienteering tempo 30:00 [4]**** 5.5 km (5:27 / km) | |
| shoes: VJ Twister 2006 |
| After working on the start Steve and I took the chance to run one of the courses, couldnt take H21e since they were still starting so i got H20e and ran that. Didnt have much time since we had to be back to pull down the start. Anyway off 5 min warmup i ran at a good tempo, good technically, (helped that i had already checked 4 of the controls in the morning) and a good training. |
| Running 15:00 [3]3 km (5:00 / km) | |
| shoes: VJ Twister 2006 |
| Warm up and down for the arvo training, 5min warm up and then running back to the start to pull it down and build it up again in a new spot. |
Friday Jun 29 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Puma trailfox |
| An easy jog around Linvallen with Jonas. After that i was busy the entire day fixing stuff for the sprint race where i was course setter and working on the start. The sprint was in the evening so by the time it was over and we had rebuilt the start for the next day it was 11pm. |
Thursday Jun 28 |
| Orienteering 2:00:00 [3]**** 18 km (6:40 / km) | |
| shoes: VJ Twister 2006 |
| A long orienteering course from högfjället, awesome day, great terrain, at least 50% above the tree line and every time the course dropped back down into the trees it becomes super technical, this was a really fun training but i was dead at the end. |
Wednesday Jun 27 |
| Running intervals 1:00:00 [4]16 km (3:45 / km) | |
| shoes: Puma trailfox |
| Went up tp Sälen today to help out at Malungs OK 3+3, 3 days training 3 days races.
60 min fartlek (40 x 1min hard, 30 sec float), started out from Lindvallen up the ski run then ran on top of the fjäll, around to högfjället and then back up onto the linvallen fjäll so it included two very long climbs. Felt better after 20min or so of running. |
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| C • 40 2 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Puma trailfox |
| Warming up and down for the intervals, came down the mountain on the cool mtb track, would have been fun to hve the bike with me. |
Tuesday Jun 26 |
| Mountain Biking 1:50:00 [3] | |
| shoes: Nike ACG MTB |
| MTB down to the lake and along the singletrack down there, was going ok today but got a bit of a hunger flat towards the end. Went to the dentist first thing this morning and my mouth was munb afterwards so it was hard to eat before hand and even easier than normal to dribble everywhere. At least by the time the ride was over my mouth ws nearly back to normal. |
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| C • handle bar grip 2 |
Monday Jun 25 |
| Running intervals 18:00 [5]5.5 km (3:16 / km) | |
| shoes: nike zoom elite 2006 |
| 6 x 3min intervals with 1min recovery on the hilly norby track. Didnt take much hayfever medicin today to see how it was back in uppsala and felt pretty sluggish warming up but did a quite ok session anyway - although its hard to say exactly how fast it was. |
| Running 42:00 [3]8 km (5:15 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down, after a late night last night getting back from Paris i didnt get started till 1pm so it wasnt exactly a morning training, not much rest time till the next training now. |
| Orienteering 1:00:00 [3]**** 7 km (8:34 / km) | |
| shoes: VJ Twister 2006 |
| Orienteering with Jan Troeng and Christer Nygren out on the lake side of lunsen where there are a few rocky hills. jan set the course to be as like the VM long test terrain as possible. Jan and Christer ran hard but i took it pretty steady, found a great patch of wild strawberries near the end. |