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. |