Tuesday Apr 15 |
 | Orienteering (NightO 1Man Relay) 1:00:32 [3] | |
| ahr:143 max:160 |
| Night O - One man relay style just near Lugnet. Plenty of the Malungs boys out tonight and Simon came out too despite only arriving this afternoon! But one bloke Lars, drove 90 minutes from home to do the training, and wouldn't have got home till after 1.30am..thats dedication!! Oing went surprising well, got confused by a few unmarked tracks, but no real mistakes, just hesitating, by always stopping before the control! Though running up here in Falun compared to Czech! Thought I better practice some night-o before Tiomila as I could be running the 7th leg which is meant to be the dawn leg so could have a bit in the dark...lets hope not!! |
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| C • night training 3 |
| Strength and Conditioning (Core Stability) 45:00 [3] | |
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| Took Simon to the idrottshallen to show him around, did a good core session while i was there. |
Monday Apr 14 |
| Road Trainer (Spinning) 31:01 [3] | |
| ahr:135 max:157 |
| Knee has been feeling a little better lately so thought i would try and integrate, some cycling on my rest days. I did 4x3min intervals with 3 min rec. Was a good workout and plenty to look at in the idrottshallen! Knee was ok, so hopefully keep this up a bit! |
| Strength and Conditioning (Core Stability) 45:00 [3] | |
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| Core strength session in idrottshallen. Just after arriving home from a extended trip home from Czech, staying in Uppsala last night after flying in late! |
| Note | |
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| Running Stigtomtakavlen this weekend, and got the teams today.
Str 1 8,5 natt Hammer Låma Jedin
Str 2 11,3 natt Rollen Thomas Birger
Str 3 5,5 natt Birklin Stephen Brandt
Str 4 6,0 dag Simon Martin He Markus He
Str 5 11,9 dag Håja Jimmy L Alf
Str 6 9,5 dag Julian Elis Hansa
Great we got 3 teams racing and should be a good hitout before Tio.
I'm looking forward to running last!
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Sunday Apr 13 |
| Orienteering (Moravian Relay Champs) 50:55 [3] 7.7 km (6:37 / km) +475m 5:03 / km | |
| ahr:153 max:160 |
| Moravian Relay Champs, in Bouzov just north west of Prostejov and close to the long and relay areas for WOC. I was running with the two Malungs boys who I had been traveling with all week. With Erik R on 2nd leg and Thomas C on 3rd leg. I wanted to try and get some practice on first leg for WOC, just to see how it is. Though course with plenty of climb, but typically started ok and was with the leaders after about 15 min, but then missed 30 sec on no 5, and by then the rubber band was stretching alot! Struggling out the back of a little pack through the 2nd half of the course as I missed little bits in the circle on a couple of controls and just battled on, ended up 5 min down on leading 1st leg, but 8min down on Smola, who had the best time of the day. Just shows I got a long way to go before WOC. Erik and Thomas both ran solidly and we came 22nd, out of about 50-60 teams |
Saturday Apr 12 |
| Note | |
| (rest day) |
| Rest day for the Knee, after first time of running two days in a row. But its been feeling pretty good, improving slightly I think, and definitely not getting worse. |
Friday Apr 11 |
| Orienteering (Middle Training Race) 42:22 [3] | |
| ahr:151 max:161 |
| Middle training race, near Olomouc. Started out on the steepest, slipperiest, and rockiest slope i've been on, for the first 15 min of the course! Bloody tough and energy sapping! But after that got into some more faster running bits, but I was buggered up the hills! Going ok until I got to complacent and thought it was easy navigation, wrong exit direction out of 12 and missed 13 by over 2 min. Then held it together and caught Thomas back up and we had a little sprint finish on the last few legs which was good! I just got him up the finish chute. Good insight into how course may be at WOC... fucking tough!
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Thursday Apr 10 |
| Orienteering (Moravian Sprint Race) 18:34 [3] | |
| ahr:158 max:165 |
| Absolute shocker, ran straight past no.2 and almost got the entire way to no.3 before I realized, which unluckily for me was one of the longest legs on the course! I was planning ahead on the run to the first one, so when I punched at no.1 I was already looking at the long rc leg to 3, instead of the short 50m leg to 2 which was just across the road crossing! Anyway I ran back to no2, and just tried to start over and get some good sprint practice. Pretty straight forward left/right route choice around buildings then a little bit of forest towards the end. Apart from the brain spazm, technically ok. But I have alot of work to do before WOC! So gotta get the knee right! |
| Running (Warm Up/ Down) 10:00 [3] | |
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Monday Apr 7 |
| Strength and Conditioning (Nove Mestro) 50:00 [3] | |
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| Core stuff in the gym in Nove Mestro, ( i think that what it was called), stayed here after arriving here form Sweden last night, as Erik Rost's girlfriend lives here! Cool little town apart from the sleet!!! went for a walk in the forest this morning and checked it out, looked good and it was good familiarizations!! Running tomorrow near Prostejov, where we will be for the rest of the week! |
Sunday Apr 6 |
| Orienteering (Kolmardskavelen) 36:57 [3] 6.9 km (5:21 / km) | |
| ahr:154 max:165 |
| Run 2nd leg for 2nd team. Johan Edin, ran a great first leg for his first O race of the season, coming in about 4 min after our 1st team runner Martin Hammarberg, who smashed the pack by a 1min or so. I had a solid run, but missed little bits in the first couple of controls, then about 1.5min on a long leg on shit route choice and miss at the end, but then finished off well in the technical part. Brought us up to 8th place, with fastest split on my leg, then Martin H, Lama and Jimmy, all run well and we finished in 12th, and the 1st team won, so a great day for Malungs, but now we gotta follow it up with good runs in Tio!!! |
Saturday Apr 5 |
| Note | |
| (rest day) |
| Traveled down to Kolmarden, was entered in the middle race today, but sticking to a recovery program for my knee, didn't race , just went for a walk in the terrain checking it out for tomorrow. Got the heart rate going a bit. |
Friday Apr 4 |
| Running (Falun-Gamla Berget) 25:11 [3] | |
| ahr:149 max:160 |
| solid run from home in Falun, up exploring the forest for the first time, real nice forest and spotted some great sites for future hill intervals! Knee felt good, so a good start to a gradual running program. Off to Kolmardkavlen tomorrow morning, I'm running 2nd leg for the 2nd team, so should be a good hit out, and trying to prove myself to make the first team next time!
Then off to Czech for a week on Sunday night for a WOC training camp! |
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| C • kolmardskavlen 5 |
| Strength and Conditioning (Falun Idrottshallen) 45:00 [3] | |
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| Another gym session at idrottshallen, pretty much the only one in there this arvo! Just core and leg strength. Had a good look around town this today for the first time really! Nice little main street, have to check out the Hong Kong restaurant! Looks good! |
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| C • Hong Kong and Hills 1 |
Thursday Apr 3 |
| Note | |
| (rest day) |
| Got the 2nd of two treatments on my knee this morning, a bit of some laser machine that is meant to help settle inflammation and a bit of a massage. Get back into some running tomorrow. |
Wednesday Apr 2 |
| Strength and Conditioning (Malung Gym) 45:00 [3] | |
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| Was planning on going swimming today, but the local 25m pool was booked out all day, so just ended up doing more gym stuff, core and a bit of length strengthening, trying to strengthen the quads to try and help the knee. Would have much rather joined Hakan pumping out a interval session on the treadmill! Although I probably would have been put to shame by a 46 year old if i was! |
Tuesday Apr 1 |
| Strength and Conditioning (Malung Gym) 50:00 [3] | |
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| Gym session at the local gym up here in Malung, pretty swish outfit, with new machines, just did core and leg strength work, knee was little sore today, so taking it easy for a few days then get back into gradually building up again. First time in Malung, and plenty of snow around and the river is still frozen! But getting used to the 0 degrees! |
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| C • snow 6 |