Saturday Apr 28 |
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| Event: Tiomila 2007
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Tuesday Apr 24 |
 | Running intervals (Mona Fartlek) 53:33 [4] 12.54 km (4:16 / km) | |
| ahr:134 max:160 shoes: Nike Zoom Elite |
| Ran with Rob out along the old railway line track through Nasten forest on the edge of Uppsala, to do a Mona Fartlek session. 2x90sec,4x60sec,4x30sec,4x15sec, all with equal recovery. Great having Rob to run with cause we were pushing bloody hard, and felt good getting the legs moving fast and was buggered by the end. Covered 3.62km during the 10min of efforts. Then nice warm down home in the beutiful weather, hope it lasts till Tiomila! |
Monday Apr 23 |
| Orienteering (Night Orienteering - Nast) 1:02:52 [3] | |
| ahr:126 max:144 shoes: Nike Structure Triax 10+ |
| Went out to Nasten to follow Rob on an easy night orienteering training session for Tiomila. It seemed utterly stupid to sit around all day long just waiting for the sun to set and head out into the forest. But when we did eventually head out at 9pm I gotta say I actually enjoyed it. Rob was running really well, but we missed one little fucker that we must have run staright past at first, but thats Night-O for yah. But to run at night in Nasten is crazy as I struggle in the Day!! Came back to see the Tiomila team is confirmed for Malung.
1) Rob Walter 11,9 km
2) Jimmy Birklin 14,2 km
3) Martin Hammarberg 7,3 km
4) Mariuz Mazulis 16,5 km
5) Lars Åkerman 7,2 km
6) Stephen Palmer 10,4 km
7) Julian Dent 11,5 km
8) Håkan Eriksson 9,5 km
9) Jonas Birgersson 5,6 km
10) Erik Rost 16,8 km
Really looking forward to running 7th in the Day, should be awesome with the team we have!
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| C • Looks good, hopefully be able ... 4 |
Sunday Apr 22 |
| Orienteering race (Nykopingsorientering) 1:28:35 [5] ***** 12.7 km (6:59 / km) | |
| ahr:145 max:155 |
| Race just out of Nykoping in some really nice terrain, really detailed on the hills and green areas in between. Started well but hit big trouble at 6th control, got lost coming into the control when i wasn't keeping contact through green area, started drifting and not stopping and having a good look at what I'd done. Ended up running along way off and lost about 6-7min all up. But apart from that only a few other small misses one 1 min and another few 30-40 sec in the circle. So apart from the one disaster was quite happy with the flow and i felt quite good, so definitely getting into the Swedish terrain after this weekend, but still alot to learn and improve. |
Saturday Apr 21 |
| Orienteering race (Stigtomtakavlen Leg 5) 59:30 [5] 10.8 km (5:31 / km) | |
| ahr:152 max:157 |
| Running 5th leg (2nd Last) for Malungs, went out in 12th position with a few teams just ahead! Caught Ravinen and Stora Tuna at 1st control, then missed the 2nd about 2.5min, lost contact in a green area and took a while to relocate on bare rock in the middle of the green and after visiting another control found the right one. Rest of the race ok only missed a few in the circle with a bit of hesitation with the detail , and then the 3rd last about 45 sec. Came in just behind Stora Tuna in 4th position, sending out Jimmy Birklin on last leg chasing Kiril Nikolov, Jimmy had the same gaffle as Kiril and had to try a few tricks to get away from him, by waiting and watching Kiril run past a control with Lidingo runner and then sneaking in to get the control, opened up a 50sec lead through spectator leg, but Kiril chased him down and Tuna got us by 30 sec, but Sodetalje mispunched so that bumped us up into 3rd overall. With Denseln winning. Good fun running my first realy with Malungs and nice terrain too!! |
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| C • sweet 6 |
| Running (Easy Run) 34:00 [3] 6 km (5:40 / km) | |
| ahr:113 max:124 |
| Easy Run with Marius, from the Hotel Ibis in Nykoping. Bloody chilly this evening with the wind blowing, but nice and warm back in the Hotel room and the Swedish Meatballs for dinner!!! |
Friday Apr 20 |
| Note | |
| (rest day) |
| Resting up for the race tomorrow, legs needed it! |
Thursday Apr 19 |
| Running (Easy Long Run) 1:29:01 [3] 17.0 mi (5:13 / mi) | |
| ahr:122 max:139 |
| Easy Long Run with Rob, Erik Rost and Martin Johansson from the Domnarvits Club house in Borlange, on trails. First time running in a thermal ever, and i bloody needed it today!!! Especially when it started pissing down freezing rain. But the legs felt alot better after this run and looking forward to Stigtomtakavlen on Saturday, i'm running the 5th leg on Saturday morning, we got a cracker team so should be fun. |
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| C • have a good one on sat mate 1 |
Wednesday Apr 18 |
| Orienteering (Malung Tiomila Training) 25:14 [4] 5.5 km (4:35 / km) | |
| ahr:148 max:156 |
| Travelled up to Nas, near Malung to do some training with some of the Malung boys. Was Mass start, but Erik and I started about 1.5min after the rest. Just running with Erik for most of it, then got a little break when he took the wrong route choice, and then had Rob in sight for the end. Nice little hitout, fun fast and easy terrain, with lots of fields and tracks. Bloody cold up there and the first time actaully saw some snow still on the ground so bit a a novelty for me so decided to throw some snow balls at Rob, but my hands were regreting that afterwards! |
| Orienteering (Easy Terrain Run) 45:50 [3] | |
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| Easy Terrain run picking up the controls for the training, plus warm up for training race. With Rob and Erik, pretty spooky case felt really similar to Rob towards the end with no energy as if I was about to hit the wall, but felt better after some food! |
Tuesday Apr 17 |
| Running intervals (3x8min Intervals w/2min R) 1:01:33 [4] 14.62 km (4:13 / km) | |
| ahr:135 max:160 shoes: Nike Zoom Elite |
| Ran over to the " Lit Track" near the Linne clubhouse with Rob, to do 3x8min with 2min rec, but really we just did 3xlaps of the loop, ended up being, 9.08, 8.50, 8.31. Watch reckoned 2.68km, 2.66km, 2.63km. nice long warm up as it was a bit chilly today, so needed it. Nice undulating track, so tough surging up the hills but hammered out the last one and was spent at the end.Then jogged home. Awesome having Rob there to do them with, always get a better session out. |
| Orienteering (Easy Test Run - Uppsala M) 47:50 [3] | |
| ahr:138 max:149 |
| Test ran the H21 course for this weekends Uppsala Middle Distance. Just running easy after this morning. Got into a good grove, but still pretty sloppy with my direction. Missed a fair on two controls at the end, yah just can't keep yah eye of the map for 10 sec. But real good training and feeling more comfortable in the Terrain with every run. Getting a bit cold after with the drizzle, but still nothing really. |
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| C • Good Stuff 2 |
Monday Apr 16 |
| Running 30:03 [2] 6 km (5:00 / km) | |
| ahr:123 shoes: Nike Structure Triax 10+ |
| Easy Reovery run with Rob back from dropping hire car off. Felt good to get out after long drive back from Sprint SM last night, not arriving home until midnight! Struggled up the only hill in Uppsala, but felt better for it. |
| Orienteering 57:33 [3] | |
| ahr:138 max:149 shoes: Nike Structure Triax 10+ |
| Ran from Rob and Al's over to the the forest (Nasten), and did a easy cousre D21, from last years Autumn competiton. Felt good getting into some techinical terrain, bloody hard, but alot better than the race on Saturday, still need alot more practise before Tiomila, in a few weeks. Nice and warm over here today, but i got a bot of a fright sinking into the ice cold marshes, but I'm told i was lucky there was actually no hard ice to bang me shins on!! That would hurt!! |
| Note | |
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| Decided today to get back on attackpoint and log me training! Partly cause I'm in Sweden for a while and partly cause I do read everyone else's blog, so we'll see how long i keep it up! |