Training Archive: JulesIn the 30 days ending 2008-06-30:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | ||||||||||||||
Wednesday Jun 11 | ||
| Strength and Conditioning (Idrottshallen) 45:00 [3] | |
| Went via Simon's place and did some core stuff at the gym, last one together, as its Simon's last day in Falun today. So will have to get Fel along, but she likes the Gym in town better! So it'll just be me and the Kallur girls! | ||
| C • compasses 3 | ||
| Pool Running (Lugnet - Intervals) 1:06:02 [3] | |
| Running rest day, so met David at Lugnet outdoor 50m pool to do a pool running session. Was drizzling and cold all morning and I was picturing the first time I saw the pool in March when it was frozen and surrounded by snow, and couldn't imagine actually swimming in it. But to our surprise it was beautiful in, so did 20min warm up, then 2 sets of 10x50sec hard w/ 20sec rec, then 20 min warm down.
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Tuesday Jun 10 | ||
| Running (Long Easy Run) 1:20:23 [3] | |
| ahr:137 max:149 | ||
| Rode up to Lugnet with Fel as she was doing Hill int's. I went for a longish easy run on trials. Started off on the Eluspår, then went off exploring on little single tracks going everywhere. This place is really an adventure playground, MTB, running and sking trails everywhere. Cool for summer and winter. Nice to be running a little longer again. | ||
| C • training 2 | ||
| Orienteering (O-Intervals) 40:31 [3] | |
| ahr:141 max:158 | ||
| Traveled up to Nås for a Malung team training session. Lots of us there, we did 4 orienteering intervals with mass start and a chasing start. Good to practice running around people for jukola and pace was pretty solid with Håkan, David A, Hammer and Simon around, so a good hard session. Afterwards had a quick dip in Dalälven, then settled into watch Sweden beat Greece in Euro2008 and tucked into pizza from Nås Grillen, great night! | ||
Monday Jun 9 | ||
| Cycling (Idrottshallen - Spinning) 1:20:24 [3] | |
| ahr:131 max:151 | ||
| Giving the knee a rest today, so back to idrottshallen and got onto the spinning bike. Did solid 45 min then 5x5min with 1min rec, must have lost about 10L in sweat.
Plenty of sailors hats in town today with school finishing! | ||
| Strength and Conditioning (Idrottshallen) 50:00 [3] | |
| Midday session, doing core and also patella tendon eccentric exercises. Knee handling them quite well after the weekend. Nice to get out after a lazy morning relaxing. | ||
| C • what are the eccentric pate... 3 | ||
Sunday Jun 8 | ||
| Orienteering (Jukola Training) 42:34 [3] 6.2 km (6:52 / km) | |
| ahr:148 max:154 | ||
| Mass start jukola training on cool map, in Mållångs, just south of Alfta. Nice and detailed, and just wanted to get a good training for running first leg. Started hard after Thomas and Hammer, and just hanging off them, then got 6 cleanly and got ahead. Missed no 8, about 1 min, with bad direction on route, and got passed by Hammer and Simon. Caught them back up and ran with them to the end with good flow. Good training and after a solid few days for the knee, it has pulled up quite well. | ||
| C • Well done! 5 | ||
| Orienteering (Picking up Controls) 12:00 [3] | |
| Legs where buggered, but there weren't many volunteers, and it was a good cool down, in nice forest. | ||
Saturday Jun 7 | ||
| Orienteering (Alftafejden - Long) 1:25:23 [3] 11.4 km (7:29 / km) | |
| ahr:145 max:156 | ||
| Shocking start, missed 1,2,3 all off on my direction, about 6 min all up. Tried to "start over" from 3 as I wanted to get a good long session, got going a little better but still had problems in the circle, physically going ok and got into a bit of a group towards the end and finished off well running hard. But all to no avail, I had mis punched at 9, punched 101 instead of 102, 50m away! Stupid-lazy mistake. Good long training though. | ||
| Orienteering (Easy Terrain Run) 37:00 [3] | |
| ahr:131 max:151 | ||
| Went back out to the competition map with Lars who was running the Middle course from Friday, I re-ran my first 3 controls, from the long, all with much better technique, concentration and direction! Also checked out where I mis punched, and it was very obvious beginners mistake! Learnt some good lessons so a good session. | ||
| Running (Easy Night Run) 15:07 [3] | |
| ahr:128 max:147 | ||
| Well we got told our Jukola Teams this afternoon.
1st Team 1. Jules 2. Lars Å 3. Martin Hammer 4. Jimmy Birklin 5. Håkan E 6. David A 7. Erik R 2nd Team 1. Martin H 2. Jimmy L 3. Johan E 4. Thomas C 5. Markus H 6. Simon 7. Elis B So I went out to check out the light around when I'll be heading out on 1st leg. Pretty much daylight out of the forest, but darkish inside, but you could see the shape of the land which is pretty good. But really pumped for Jukola, with two great teams! and for myself I'm really looking forward to running first. Excited and nervous already! | ||
Friday Jun 6 | ||
| Orienteering race (Alftafedjen - Middle) 28:43 [3] 4.5 km (6:23 / km) | |
| ahr:155 max:162 | ||
| First forest race since Tiomila, up in Alfta for a Jukola training camp. Started well and got into a good flow, missed 30 sec on 6 running straight past the control, by misunderstanding the map, then 30 sec on 8 in green, and 30 sec on the last control like everyone else. Pretty happy with the run after shocking training on Thursday, but definitely struggled towards the end with my fitness,stumbling everywhere. Ended up 4th 43 sec off the pace. | ||
Thursday Jun 5 | ||
| Orienteering (Ingarvet - Falun) 31:25 [3] | |
| ahr:138 max:155 | ||
| Easy run from home and did a course from Kornäs OK, training from last week, just taking it easy and getting into the orienteering. Bloody hot today! | ||
Wednesday Jun 4 | ||
| Strength and Conditioning (Malungs Gym) 50:00 [3] | |
| Core stuff + VMO Eccentric exercises for the patella tendon strengthening. | ||
| Orienteering (Kvarnberget - Malung) 45:11 [3] | |
| ahr:152 max:158 | ||
| Did a course with Håkan in Malung, fucking tough terrain, rocky and steep, so very slow going, and orienteering like an idiot, but good to tough it out. Håkan did 41 min, so I'm a bit off the pace. | ||
| Running (Warm Up-Warm Down) 24:15 [3] | |
| easy run from the car park to the top of the hill to start. Thousands of Mossie's followed us back and I was slaying them in the car all the way home! If this keeps up all summer, be prepared if your coming to Oringen! They are everywhere! | ||