Monday Apr 30 |
 | Orienteering 48:30 [3]**** | |
| ahr:137 max:155 shoes: Silva K120 |
| Cruisy run around a course on Dubki with rob & boris. feeling good, running steady but not hard. Forest was full of dogs, rubbish, fires and pissed locals. |
Sunday Apr 29 |
| Foot Running warm up/down 20:00 [2] | |
| shoes: Silva K120 |
| |
| Orienteering race (10mila Last Leg) 1:37:00 [4]***** 17 km (5:42 / km) | |
| ahr:166 max:179 shoes: Silva K120 |
| Last leg. Ran ok, a couple of small misses in the circle but otherwise ok. Not real fast, hamstrings a bit tight which slowed me down towards the end. Concentrated on a solid run, no big mistakes - so was happy with how it went. its always hard on the last leg - everyone i saw in the forest has a world champs medal to his name... i dont. |
Saturday Apr 28 |
| |
| Event: Tiomila 2007
|
| Orienteering 33:00 [2] | |
| ahr:122 shoes: Mizuno Wave Elixir |
| Easy run in Eskilstuna with gmok girls. 4 x ~100m efforts in the middle. Feeling good. |
Friday Apr 27 |
| Orienteering warm up/down 35:00 [2]**** | |
| shoes: Silva K120 |
| /u then short course on Hallbyby in Eskilstuna. had a bad stomach, stopped 4 or 5 times for a crap... |
| Orienteering intervals 8:00 [3]**** | |
| shoes: Silva K120 |
| 4 x 2mins efforst with 3mins jog recovery. Not going real god, bad stomach and stony terrain slowed me down a bit. |
Thursday Apr 26 |
| Note | |
| (rest day) |
| |
| |
| C • goodluck mate 1 |
Wednesday Apr 25 |
| Foot Running warm up/down 20:00 [3] | |
| shoes: Silva K120 |
| |
| Orienteering 20:00 [3]***** | |
| shoes: Silva K120 |
| Night training at Skatas with GMOK pungs. Was only planning a short one but my light ran out with a couple of controls to go so had to stumble to a lighted running trail to get home. managed to pick up the next control in the dark though. sweet. |
Tuesday Apr 24 |
| Foot Running warm up/down 47:00 [3]8.2 km (5:44 / km) | |
| shoes: Mizuno Wave Elixir |
| 18mins warm up and 29mins warm down with GMOK clowns. |
| |
| C • say hej 3 |
| Foot Running tempo 8:00 [4]2.4 km (3:20 / km) | |
| ahr:173 max:179 shoes: Mizuno Wave Elixir |
| Tempo effort on the gravel 8 (grus 8:an) at Skatas. was going to do 2 but hrv data suggested only 1 so i was happy to stop there. feeling pretty good but, which is rare these days.
Max EPOC 81ml/kg
VO2 Max 49ml/kg/min
Max Training Effect 3.0 |
Monday Apr 23 |
| Foot Running (Recovery) 45:00 [2] | |
| ahr:113 max:133 shoes: Mizuno Wave Elixir |
| Cruisy recovery run with werner unt werner on trails and a bit in the forest in Skatas. Feeling ok, bit tired but. No marsupials around in these forests. |
Sunday Apr 22 |
| Foot Running 15:00 [3] | |
| ahr:110 max:133 |
| Morning jog from our accommodation in some country village with a name not worth remembering. Feeling good until i tried to run up hill. Good old porridge sorted me out afterwards.
do any aussies know where i can find a pic of some kangaroos hanging in a barbed wire fence? i couldnt find any on google. swedes dont believe me that a) it happens and b) we leave them hanging... the swedish word for marsupials is ball sack animals (or teste satchel animals). what a language. |
| |
| C • Teste satchel animal in a fence 4 |
| Foot Running warm up/down 15:00 [3] | |
| |
| mostly up again, this time as my start was so late everyone was ready to leave even before i'd started... |
| Orienteering race (Elitserien Middle) 38:33 [4]6.5 km (5:56 / km) +210m 5:06 / km | |
| ahr:160 max:172 shoes: Silva K120 |
| Much better today, i wanted to orienteer well and keep the speed reasonably high to try and build up a bit of confidence before 10mila (looking more and more like i'll be on the last leg). I did what i planned, i didnt push 100% but tried to give myself a shot at getting close to the top and i ended up 3rd, about 45secs behind robw who took out H21E2.
Max EPOC 213ml/kg
VO2 Max 44ml/kg
Max Training Effect 4.2
|
Saturday Apr 21 |
| |
| Event: Elitserien Classic and Middle
|
| Foot Running warm up/down 20:00 [3] | |
| |
| mostly up, too tired to warm down. but struggled along for a bit with reubs. |
| Orienteering race (Elitserien Long) 1:54:30 [3]**** 15 km (7:38 / km) +360m 6:49 / km | |
| ahr:156 max:168 shoes: Silva K120 |
| At Boafall. Started well but just hit the wall after 20-30 minutes. Struggled around, trying to run faster but in the end i just tried to finish... I think i still havent recovered from the trip over here, i hope so anyway otherwise i dont know whats wrong! |
Friday Apr 20 |
| Foot Running (Recovery) 45:00 [3] | |
| ahr:128 max:162 shoes: Mizuno Wave Elixir |
| Steady run on trails in the maze that is Skatås, feeling fairly good. Cold but sunny. Ran 3 x 100m strides with a walk back recovery towards the end. |
Thursday Apr 19 |
| Foot Running warm up/down 1:05:00 [3] | |
| shoes: Silva K120 |
| warm up, recovery between ints and warm down. |
| Orienteering intervals 13:30 [4] | |
| shoes: Silva K120 |
| 7 x short courses at Skatås, running with Junis taking it in turns to start first with a 15 second gap. Running ok, tough terrain so its hard to run super quick. Times (ave/max hr): 2.02 (154/167), 1.29 (163/167), 1.48 (161/169), 2.28 (163/171), 1.47 (153/169), 1.36 (162/173), 2.16 (158/168). Most recoveries a bit longer than the efforts.
Max EPOC 75ml/kg
VO2 Max 47ml.kg/min
Max Training Effect 2.9 |
Wednesday Apr 18 |
| Note | |
| (rest day) |
| |
Tuesday Apr 17 |
| Foot Running (Recovery) 35:00 [2] | |
| ahr:111 max:132 shoes: Mizuno Wave Elixir |
| Real easy run at Skatås on trails and a bit in terrain. feeling habsolutely sh*thouse. Rest day tomorrow I think, then hopefully i'll manage some ints on thursday and races again this weekend. |
Monday Apr 16 |
| Orienteering 30:00 [3] | |
| shoes: Silva K120 |
| Training with swedish junior team near kristianstad. tried to run steady but was f*cken tired. legs heavy and i could barely run with the girls. |
| |
| C • Which map were you on? 2 |
Sunday Apr 15 |
| |
| Event: Sprint SM
|
| Foot Running warm up/down 20:00 [3] | |
| shoes: Mizuno Wave Elixir |
| for qual |
| Orienteering race (Sprint SM Qualification) 13:29 [4]**** 3.3 km (4:05 / km) | |
| ahr:169 max:180 shoes: Brooks Mach 3 |
| This was about the best race i've had technically in the last 2 years. it was admittedly pretty easy but that hasnt stopped me from making mistakes in the past... it was a good mix of forest and town and very fast running. i finished in 5th (8 qualify), about 30secs down. pretty pleased (surprised) to to make it through, i only packed one set of gmok clothes... |
| |
| C • maps 2 |
| Foot Running warm up/down 10:00 [3] | |
| shoes: Brooks Mach 3 |
| mostly warm up for final, warmed down during the race ;) |
| Orienteering race (Sprint SM Final) 15:15 [4]**** 3.3 km (4:37 / km) | |
| ahr:167 max:175 shoes: Brooks Mach 3 |
| Didnt start too badly but i pretty son realised i had no speed and the legs were real tired. i think i've hit the usual low point you get after a few days of feeling ok following the flight here. nearly got caught 2mins by 3rd placegetter peter oberg, so finished 1.50 down, 10secs behind rob and a good 45 beind jules. real good course, some tricky stuff in the castle at varberg, not much forest, best bit was some open rock on the coast in the beginning of the race. |
Saturday Apr 14 |
| Foot Running warm up/down 20:00 [2] | |
| shoes: Mizuno Wave Elixir |
| |
| Orienteering race (Tibro Middle) 34:05 [4]***** | |
| shoes: Brooks Mach 3 |
| WOC Trial. Started well in some real tricky depression terrain with some low visibility. Had 1.5mins on robw by the 5th control but then made a couple of big mistakes and lost it all plus another minute, to finish about 1min down on him. pretty annoying but not a bad first race in scando. the old legs werent working too well after the flight here, but they were better than i thought they would be. |
| |
| C • Sounds good Shep, looks like y... 1 |
Friday Apr 13 |
| Foot Running 50:00 [3] | |
| ahr:123 max:157 shoes: Mizuno Wave Elixir |
| Cruise around Nasten with robw & jules. ran some short strides towards the end, hoping to get a bit of speed into the legs for tomorrow. i guess jules, robw, reubster & i will run the trial tomorrow, apparently the team has already been selected so i cant see the point. could win robw and alj a set of knives or some engine oil i guess. |
Thursday Apr 12 |
| Foot Running 34:00 [3] | |
| ahr:114 max:125 shoes: Mizuno Wave Elixir |
| easy run with rob, al and jules around stadsskogen in uppsala. nice arvo, sunny, clear blue sky and 12 degrees. |
| |
| C • Jealous 2 |
Wednesday Apr 11 |
| Foot Running 47:00 [3] | |
| ahr:129 max:163 shoes: Mizuno Wave Elixir |
| Cruise around trails on bruce ridge with jo on her mtb (she got a sore achiller, which is the style of the time). ran some strides near the end, 5 x ~100m. feeling ok. |
| Note | |
| |
| travelling to sweden |
Tuesday Apr 10 |
| Foot Running (Recovery) 46 [2] | |
| ahr:124 shoes: Asics 1110 |
| Easy run around trails on Bruce Ridge. |
Monday Apr 9 |
| Foot Running warm up/down 10:00 [3] | |
| shoes: Silva K120 |
| |
| Orienteering race (NOL4 Middle) 51:00 [4]8 km (6:22 / km) +340m 5:15 / km | |
| ahr:161 max:175 shoes: Silva K120 |
| Started well, less than a minute down on jules and craney at about half way... passed simon who started 2mins before me then just hit the wall. really struggled home just hoping to hold onto my position overall. i'm definitely not in racing shape, i'm not trying to be yet - i always am this time of year then i'm in a hole by woc so i'm hoping to get the peaks right this year - but i thought i was in better shape than this...
Max EPOC 201ml/kg
VO2 Max 45ml/kg/min
Max Training Effect 4.1 |
| |
| C • was ecmo impressive?! 3 |
Sunday Apr 8 |
| Foot Running warm up/down 10:00 [3] | |
| shoes: Mizuno Wave Elixir |
| |
| Orienteering race (NOL3 Long) 1:33:00 [4]17.2 km (5:24 / km) +480m 4:45 / km | |
| ahr:166 max:176 shoes: Silva K120 |
| Thought i ran well today, just a few small misses and got pretty tired. caught AJ with about 15mins to go but struggled just to hang on to him. ended up nearly 10mins behind jules, awesome race by him.
Max EPOC 397ml/kg
VO2 Max 49ml/kg/min
Max training Effect 5.0 |
| |
| C • Jules 1 |
Saturday Apr 7 |
| Foot Running warm up/down 20:00 [3] | |
| shoes: Mizuno Wave Elixir |
| |
| Orienteering race (NOL2 Middle) 33:30 [4]6.7 km (5:00 / km) +165m 4:27 / km | |
| ahr:169 max:178 shoes: Silva K120 |
| Again started a bit rough and never felt in control. made 1 pretty big mistake which cost about 1.5mins plus a couple of small misses. Was about 3.5mins down which was disappointing.
Max EPOC 236ml/kg/min
VO2 Max 49ml/kg/min
Max Training Effect 4.5 |
Friday Apr 6 |
| |
| Event: Australian Easter Orienteering Carnival
|
| Foot Running warm up/down 25:00 [3] | |
| shoes: Mizuno Wave Elixir |
| |
| Orienteering race (NOL1 Sprint) 14:20 [5]3.4 km (4:13 / km) +95m 3:42 / km | |
| ahr:172 max:180 shoes: Nike Waffle XC |
| Ran well, a bit rusty in the beginning, didnt lose too much time but still prob too much. finished well to come in 13secs down on craney. |
Thursday Apr 5 |
| Foot Running intervals 33:39 [3] | |
| ahr:121 shoes: Mizuno Wave Elixir |
| Easy run on trails on Ainslie with 4 x 30secs/2min efforts in the middle. |
Wednesday Apr 4 |
| Note | |
| |
| who the f*ck had the stupid idea of putting woc in ukraine? i'm sick of trying to get my visa. they've had my passport for 3 weeks now and today they asked me for more money. i cracked it about their communist waist-high window (its like buying a train ticket trying to talk to them in the embassy) and just stood there standing upright talking to the wall cause i didnt want to bend over. then the consul came outside to talk aussie style - yeah! |
| |
| C • Ukraine 4 |
| Foot Running warm up/down 42:00 [3] | |
| shoes: Nike Zoom Elite 2 |
| Cruise around north lyneham ridge for warm up, and jog home from southwell park as warm down. |
| Foot Running intervals (fartlek) 11:00 [4]2.9 km (3:48 / km) | |
| shoes: Nike Zoom Elite 2 |
| 6 x 1min firm efforts with 1min jog recovery on grass at Southwell Park. Feeling ok, hamstrings a bit tight. Had them rude f*ckers at the ukranian embassy firing me up.
Max EPOC 73ml/kg
VO2 Max 46ml/kg/min
Max Training Effect 2.8 |
Tuesday Apr 3 |
| Note | |
| (rest day) |
| might go to the red belly black for some espresso instead of training. |
| |
| C • who told you about my secret t... 2 |
Monday Apr 2 |
| Foot Running warm up/down 38:00 [3] | |
| shoes: Nike Structure something |
| Warm up, recovery between ints and warm down. |
| Foot Running tempo 16:00 [4] | |
| shoes: Nike Structure something |
| 2 x 8mins efforts with a 2.5min jog recovery. Ran the 1st one in the forest on Bruce Ridge and the 2nd on cyclepaths with bwisbey. Actually feeling good. Ate nothing and drank only an espresso before running, sweet as. Ave hr (max): 157 (170) and 164 (176). |
| Strength & Conditioning 30:00 [3] | |
| |
| Core, stretching and plyometric stuff, no real weights today. |
Sunday Apr 1 |
| Foot Running (Recovery) 30:00 [1] | |
| ahr:122 max:134 shoes: Asics 1110 |
| Easy run around North Lyneham Ridge. |
| Cycling (MTB) 1:00:00 [2] | |
| shoes: SH-M120B |
| Easy cruise over to Majura to watch XC race, then rolled back into dicko for coffee at deli karl marx. |