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] | |
| |
| 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] | |
| |
| 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] | |
| |
| 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 |
Monday Mar 31 |
| Strength and Conditioning (IdrottsHallen) 50:00 [3] | |
| |
| Gym session at idrottsshallen, took me until midday to work up the motivation to ride there in the 5 degree drizzle! But good once I was there, saw the famous Sanna there today, (swedish hurdler!) A bit miserable weather today but I better get used to it!
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| XC Skiing (Skating - Falun Ski Stad) 48:16 [3] 9.43 km (5:07 / km) | |
| ahr:142 max:152 |
| Headed to Falun Ski Stadium to meet David, in the drizzle! But the snow on the ski tracks was still around as it was man made for the Swedish champs a few weeks ago! After a quick lesson from David, headed out on the tracks and had plenty of stacks in the icey sections, but got into it a bit better and felt like it was a good workout! The knee also felt good! Headed up the so called "murder hill" and coming down was the scariest! But felt a lot more confident by the end! Good fun! |
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| C • sweet 5 |