Sunday Aug 12 |
 | Orienteering race 36:00 [4]**** 5.5 km (6:33 / km) | |
| shoes: VJ Integrator 07 |
| Kvarsvedsträffen middle distance. Same again today half rocky detailed terrain half fast flat deppression terrain with green areas. Ran quite well, very in control trying to build up a bit of confidence but i still lost a bit of time around controls in green where they were very hard to see, (like charcoal burning grounds in green). My best bit was in the flatter faster terrain which was good though. Ended up 4th but 4min after David Andersson. Quite satisfied to have done such a disciplined race anyway, last year i would have lost 6-7min in this type of race. |
| Running 24:00 [3]4 km (6:00 / km) | |
| shoes: VJ Integrator 07 |
| Warming up and down. |
Saturday Aug 11 |
| Orienteering 50:00 [3]**** 7 km (7:09 / km) | |
| shoes: VJ Integrator 07 |
| Kvarnsvedträffen in Borlänge. I just ran Ö8 to run on a 10000 map and hopefully in the more ukraine relevant flat part of the map. Half the course was very rocky detailed tarrain but the 2nd half was flat vague quite green depression terrain which was good, this was definately my best part of the race. Was a little rusty round the controls and not great rythm but it was a lot better than most of the last month even though i wasnt racing. |
Friday Aug 10 |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Easy jog around a few of the sights in uppsala (i ran past the castle). It was raining but at least that made the coffee nice when i got home.
Heading up to Borlänge tonight for one last race before woc. |
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| C • lycka till! 3 |
Thursday Aug 9 |
| Orienteering tempo 24:00 [4]*** 4 km (6:00 / km) | |
| shoes: VJ Integrator 07 |
| A 4k course on some deppression terrain near the lake in uppsala. This is the most continental terrain around here and it is a bit green to so i thought it would be good to train in the green a bit esp using the compass to some smaller features. It was a really good training, steeper and rockier than ukraine but otherwise very relevant, even saw a few dogs and it was super humid. |
| Running 21:00 [2]4 km (5:15 / km) | |
| shoes: VJ Integrator 07 |
| Jogging to and from the start from the carpark |
Wednesday Aug 8 |
| Running intervals 10:00 [5]3.3 km (3:02 / km) | |
| shoes: nike zoom elite 2006 |
| Short interval session on the lit track in stadskogen. 5 x 2min with 1min jog. Felt ok running esp on the warm down, really tried to have good form running today. |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down plus between the efforts. |
Tuesday Aug 7 |
| Mountain Biking 1:55:00 [2] | |
| shoes: Nike ACG MTB |
| An awesome day and a really fun ride out through vårdsätraskogen, down to djupviken by the lake and back through sunnersta and the hill course. Felt good.
Went and saw DN Gala in the evening which was great, 2.07 by Blanka vlasic and 2.35 by holm was pretty impressive but the highlights were wariner running 43.50 in the 400 and bekele 7.25 in the 3000. 7.59 for the steeple wasnt to bad either. |
Monday Aug 6 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Puma trailfox |
| Easy cruise round stadskogen, maybe the hottest day of the summer today. |