Wednesday Apr 30 |
 | Note | |
| (sick) (rest day) |
| |
Tuesday Apr 29 |
| Note | |
| (sick) (rest day) |
| got a cold... typical. |
| |
| C • Tiomila cold 5 |
Monday Apr 28 |
| Foot Running 1:08:00 [3] | |
| ahr:119 max:140 shoes: Nike Pegasus |
| cruisy run with Wernersson at Skatås, even had Johan-Gregor with us on the bike for a while. warm afternoon, crazy streak of nice weather in the Göt. Feeling pretty tired and not sure if i'm getting a cold or not. I'm just gonna assume not. |
Sunday Apr 27 |
| Foot Running warm up/down 25:00 [2] | |
| shoes: VJ Integrator |
| |
| Orienteering race (10Mila) 32:25 [5]***** 5.7 km (5:41 / km) +110m 5:11 / km | |
| ahr:175 max:180 shoes: VJ Integrator |
| 8th Leg. The team started well but lost a bit of time on legs 5-7, so i went out in the low 20's. The organisers had completely underestimated how quickly people would be running so i got a phone call abotu 90mins before i had planned to get up telling me to start getting ready... I hadnt even got to sleep yet, it was about 3.30am and i really felt sick (axe had already pulled out with a "cold"). so i pumped in a few sudafeds, a couple of coffees and a couple of red bulls. so by the time i was started at about 5.15am my guts were hurting! but physically i went good, and most of the course i ran well. i caught a couple of finnish teams (pyrinto and ikaalisten) right before the hardest control on the course but ran a bit too hard catching them and missed a bit in the circle. lost maybe 1min on the that one (6th) and the one before, pretty disappointing to come close to a real good race and just a decent race. finished with 9th fastest on the leg and pulled us up 5 or 6 places into the top 20, so it cold have been a lot worse.
but it did get worse, got the news that Junis punched a wrong control on the 7th leg so we got the DSQ. Junis punched a control on a boulder, when he was meant to punch the one on the hight point 15-20m away. Hoggster and his OA rule book would have had a fit had they seen how close the controls were out in the forest. unfortunately for our team, in Sweden you actually have to punch the right control.
super area but, maybe a bit easy really but it was enjoyable orienteering. a few beers on the train on the way home and we'd forgiven junis and started thinking about jukola... |
Saturday Apr 26 |
| |
| Event: Tiomila 2008
|
| Note | |
| (rest day) |
| train up to Rosersberg. |
Friday Apr 25 |
| Foot Running 32:00 [3] | |
| ahr:126 max:144 shoes: Nike Pegasus |
| cruise around trails at Skatås with Werner and Hector before the team 10mila meeting and dinner. feeling real tired, and the giant cinnamon scroll i ate an hour before wasn't sitting too well... |
Thursday Apr 24 |
| Foot Running (recovery) 30:00 [2] | |
| ahr:120 max:143 shoes: Nike Pegasus |
| easy run around Härlandatjärn, nice day again but still feeling pretty tired. |
Wednesday Apr 23 |
| Foot Running (Recovery) 48:00 [2] | |
| ahr:119 max:138 shoes: Nike Pegasus |
| easy run with Werner unt Werner on small trails at Skatås. Awesome day, warm(ish) and sunny. I need a few real easy days now to get rid of some fatigue thats been building up in the legs and to get in top shape for 10mila. Starting to get nervous now... |
Tuesday Apr 22 |
| Foot Running (Recovery) 29:00 [2] | |
| shoes: Nike Pegasus |
| Easy run around Härlandatjärn. Nice morning for a jog, and very entertaining. i saw one school group out riding bikes, after they passed me the teacher got them to ride around in a big circle so they could regroup. on the second lap, sure enough, the kids were already crashing into each other and falling on the ground. then there was another school group playing swedish cricket, which requires no skills as you hold the ball and basically hit it out of your hand with the bat. but, sure enough, the kid batting missed it a few times then managed to hit it and smacked it (in the wrong direction) right into his teachers eye. she was lying on the ground until i was a long way off and out of sight. you cant pay for entertainment like that, although it does come free on channel 9 at 6.30pm on a saturday... |
| |
| C • Great story 6 |
| Foot Running warm up/down 28:00 [2] | |
| shoes: New Balance 800 |
| |
| Foot Running hills 32:00 [4] | |
| ahr:144 max:174 shoes: New Balance 800 |
| GMOK training in the beech forest at Skatås, 8 efforts up a hill all about 1.45-1.50 with jog down recovery. feeling pretty decent but had some pretty lactic legs by the end. |
Monday Apr 21 |
| Note | |
| (rest day) |
| This lady got the thickness, can I get a witness?
This lovely lady got the thickness, can I get a "hell yeah"? |
Sunday Apr 20 |
| Foot Running warm up/down 15:00 [2] | |
| shoes: VJ Integrator |
| |
| Orienteering race (Uppsalamöte Long) 1:38:00 [3]**** 14 km (7:00 / km) | |
| ahr:153 max:166 shoes: VJ Integrator |
| started off slowly, thinking i'd run easyish to the spectator control/map change (which was 2/3 of the way around) and go hard in the past bit if i felt ok. missed a bit on the first but otherwise ran quite ok, and came into the spectator pretty close to the lead and i felt good, so i gave it a bit. but it was like han solo trying to start the hyperdrive in the millenium falcon to outrun the imperial star destroyers. i completely messed up the 2nd control in the 2nd loop, just stupid - it was an easy control really. then just lost it from there, missing every second control. finally got it back together and did the last few tricky controls well but ended up maybe 8mins behind... disappointing. and unfortunately the organisers didnt have controls out for a race on another day so i couldnt protest to try and have the second loop stricken from the record. |
| |
| C • Did the stormtroopers get you? 23 |
| Orienteering 30:00 [2] | |
| shoes: VJ Integrator |
| easy running picking up controls for linne. feeling pretty bloody stiff in the old hamstrings... |
Saturday Apr 19 |
| Foot Running warm up/down 20:00 [0] | |
| shoes: VJ Integrator |
| |
| Orienteering race (Uppsalamöte Middle) 30:19 [4]***** 5 km (6:04 / km) | |
| ahr:163 max:172 shoes: VJ Integrator |
| At Ekdalen. Ran a decent race, it didnt feel so quick as i made heaps of small mistakes, but nothing too big. i think it was that sort of terrain but. feeling ok but just couldnt keep my direction right and felt like i didnt have any flow. finished 3rd, 12seconds behind Löfås, and 2secs behind Håkan, but the commentator counted the seconds for Håkan to beat me as he ran down the finish chute and he put on a hard sprint to beat me. i should have protested ;) |
| |
| C • Nice 3 |
Friday Apr 18 |
| Orienteering 1:13:00 [3]**** | |
| ahr:141 max:159 shoes: VJ Integrator |
| got up early, went to landvetter and had brekky with bretty, flew to stockers and got the train to uppsala, picked up hire car and met Kat to grab a map then drove down to Sigtuna (via a supo for a tube of rice pudding) to start training by midday. time includes warm up and warm down. supposed to be 10mila relevant terrain, and it sure likes like it. ran the same course boris and kat ran a couple of nights ago so there was still controls out which was awesome. ran steady but not too hard, just trying to re-introduce myself to uppland terrain before 10mila (and the races this weekend). pretty nice, as usual some crappy bits but really enjoyed the orienteering. sunny day too, and hespresso at eko cafe after was good. |
| |
| C • eko? 4 |
| Orienteering 50:00 [3]***** | |
| shoes: VJ Integrator |
| warm up with boris and kat then sone running around a course on lunsen, even just saying 'lunsen' gives boris a stiffy. felt pretty ordinary, and ran pretty ordinary. it got cold too. |
| |
| C • sounds fun 3 |
Thursday Apr 17 |
| Foot Running (Recovery) 32:00 [2] | |
| shoes: Nike Pegasus |
| easy run at Skatås. nice morning... hamstrings and back much better after massage yesterday. |
| |
| C • tio 4 |
| Orienteering 1:37:00 [3]***** | |
| ahr:139 max:166 shoes: VJ Integrator |
| warm up then steady run around jwoc long course at partille, and warm down. had real bad pains in my stomach but really enjoyed it. gonna be a cracker race. |
Wednesday Apr 16 |
| Foot Running long 1:24:00 [3] | |
| ahr:124 max:150 shoes: Nike Pegasus |
| Easyish run with Werner unt Werner around small trails at Skatås. Hamstrings tightened up nicely after last nights training. Getting a massage from the Östman today which will kick start my plan to stretch more. Bloody nice morning to be out running, 9 degrees and sunny, bare chest weather indeed. but as i write this, as usual, the Gothenburg sky is grey and its raining... |
Tuesday Apr 15 |
| Foot Running warm up/down 28:00 [2] | |
| shoes: New Balance 800 |
| |
| Orienteering intervals 44:00 [4]***** | |
| shoes: New Balance 800 |
| GMOK training at Skatås. Relay training with 7 short courses, i ran with Axe and Werner, taking turns to start first, or 2nd 15 secs behind, or 3rd another 10secs behind. Super training, running fairly hard, the hammy is still bloody tight but i think its getting better. |
Monday Apr 14 |
| Foot Running long 1:25:00 [3] | |
| ahr:125 max:149 shoes: Nike Pegasus |
| cruisy run on small trails in Skatås with Werner and his polare Gustav. Feeling ok, and running fairly easy so my hamstring wasnt too much of a problem. defo stiffening up again towards the end but. Needs more stretching...
|
Sunday Apr 13 |
| Foot Running warm up/down 25:00 [2] | |
| shoes: Nike Pegasus |
| |
| Orienteering race 32:30 [4]***** | |
| ahr:162 max:169 shoes: VJ Integrator |
| Bohuslunken middle distance at uddevalla. most of the snow melted overnight (somehow) so the ground was mostly clear. i planned to run pretty easy to look after my hamstring, i stretched a lot yesterday afternoon. i was pretty messy going to the first through felled stuff and under powerlines but once i got into it i ran pretty good. caught tobbe bengtsson about halfway around, then missed a bit on a control where i came down off a small knoll and into a parallel gully. i was looking for a small open marsh and thought i saw it, but it was just pool of melted snow. i realised what i'd done pretty quick but still must have lost 45 seconds or so. otherwise it was real good. i was chasing down chewbacca (4mins before me) the whole time but it turns out he missed so much on the 1st that i had beaten him to it... finished about 2mins behind tommy tolko, which i was happy with considering the speed i was running. and the hamstring felt ok, hopefully some more stretching will fix it good. |
Saturday Apr 12 |
| Foot Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator |
| |
| Orienteering 50:00 [3]***** | |
| shoes: VJ Integrator |
| Bohuslunken at Uddevalla, long distance. They had a heap of snow overnight so there was 5-10cm of snow on the ground, and it was f*cken freezing. After warming up my hamstring felt scheisse, so i took it pretty easy in the beginning. i caught krokus and we jogged around bit more then decided to go home... i forgot how f*cken hard it is to understand the map when everythings covered in snow too. real shame really, its an awesome area. |
| |
| C • the best bit 1 |
Friday Apr 11 |
| Note | |
| (rest day) |
| stretching, hoping this hamstring problem dont turn into an injury... |
Thursday Apr 10 |
| Foot Running (Recovery) 33:00 [2] | |
| ahr:124 max:145 shoes: Nike Pegasus |
| easy jog up on Safjället. real nice day today, maybe spring has finally hit sweden.
"I love the Pope, I love seeing him in his Pope-Mobile, his three feet of bullet proof plexi-glass. That's faith in action folks! You know he's got God on his side." - Bill Hicks |
| |
| C • phone 6 |
| Foot Running warm up/down 10:00 [2] | |
| shoes: VJ Integrator |
| |
| Orienteering race (7-Häradsmästerskap Night) 35:00 [3]**** | |
| shoes: VJ Integrator |
| In the middle of nowhere, out past Borås with the farmers. Cold. I started pretty fast, trying to catch Tobbe who started a minute before me. I saw him coming out of the first control but then i felt a real twinge in my left hamstring, which has been bothering me since the trip over here. So i eased off, and then stuffed the second control anyway... Jogged around a bit more, stopped and stretched a bit, then Werner o Werner came rolling along, he started 1 minute after me and was going just as slow (he's injured, hamstring too). so we cruised around to the map change where i stopped and went and ate some cinnamon scrolls instead of doing the 2nd loop. defo need to do something about this hamstring, i hope its not too late... |
Wednesday Apr 9 |
| Foot Running (Recovery) 32:00 [2] | |
| ahr:125 max:145 shoes: Nike Pegasus |
| easy run on Safjället, mostly tracks but a bit in the terrain. feeling quite good except for my hamstrings.
"Why is marijuana against the law? It grows naturally upon our planet. Doesn't the idea of making nature against the law seem to you a bit... unnatural? You know what I mean? It's nature. How do you make nature against the fucking law?" - Bill Hicks |
| |
| C • how long are you in Sweden? 3 |
| Orienteering tempo 1:10:00 [4]***** | |
| shoes: New Balance 800 |
| warm up then test ran the jwoc relay. mass start with about 40 people, a bit different to our test running in aus last summer ;) this is where hoggster is going to remind me that i sat down and cried in the middle of the relay course cause it was too hot. canna really say too much more, good course, good area. again, i wish i was running, i am super well prepared for jwoc now. |
Tuesday Apr 8 |
| Foot Running (Recovery) 36:00 [2] | |
| ahr:124 max:147 shoes: Nike Pegasus |
| cruisy run on small trails and bare rocks on Safjället. a little bit chilly but not too bad, and the sun was even out for a bit. looking out over the jwoc middle distance area, i wish i was a junior - i am so well prepared for jwoc. |
| |
| C • back in town 3 |
| Foot Running warm up/down 26:00 [2] | |
| shoes: New Balance 800 |
| |
| Foot Running intervals 40:00 [4] | |
| shoes: New Balance 800 |
| GMOK training at Skatås, intervals around a short terrain loop which quickly became a muddy trail... Training in pairs or small groups, i was running with John Beach - i ran a lap then he joined me for another, then i rested while he ran a lap on his own, then i did another on my own etc. all about 2.40-2.45 with half of that recovery. Feeling pretty stuffed, and my left hamstring is real tight at the mo. Tough session, but Axenbög and Frugan cooked up a good dinner. These shoes are bloody good too. |
Monday Apr 7 |
| Note | |
| (rest day) |
| drinking coffee all day so no time for training. |
| |
| C • I promise you i will never ... 2 |
Sunday Apr 6 |
| Foot Running warm up/down 20:00 [2] | |
| |
| |
| Orienteering race 1:27:00 [3]***** | |
| ahr:156 max:168 shoes: VJ Integrator |
| Göteborgsdubbeln long distance at Jennylund. Shitting down snow (cant really say pissing down when whats falling is solid) and cold as. Cruised around, didnt really run hard at all just tried to orienteer well. It was bloody tough, a real physically tough area and some tricky orienteeing, especially with the 1:15000 map. And the cold didnt help! Finished in 5th, almost 7mins behind Mattis Karlsson, which was a bit of a surprise given how slow it felt, and the 2nd GMOKare which was good as it was a 10mila test... |
| |
| C • Nice work 6 |
Saturday Apr 5 |
| Foot Running warm up/down 30:00 [1] | |
| |
| 20mins warm up and 10mins warm down, both with PatMac. Cold as! |
| Orienteering race 34:50 [4]***** 5.9 km (5:54 / km) | |
| ahr:169 max:178 shoes: VJ Integrator |
| Göteborgsdubbeln middle distance race at Kåsjön/Åstebo (close to Sävedalens clubhouse). Cold and pretty wet, especially the marshes. Still a tiny bit of snow around too. Ran pretty well, didnt push too hard as i reckon i need to take it a bit easy after the trip over here, but the orienteering was good. It was a pretty easy course but. Finished in 4th, 1.5mins behind Mattias Karlsson so i was pretty happy. Classic tough Göteborg terrain, tussocky marshes that you just cant keep a rhythm through. |
| |
| C • Coolt 2 |
Friday Apr 4 |
| Foot Running (Recovery) 30:00 [2] | |
| ahr:114 max:136 shoes: Nike Pegasus |
| cruisy run with ap around Krokslätt and Safjället. Cold and wet... but felt ok. |
Thursday Apr 3 |
| Note | |
| (rest day) |
| spent the day travelling to Göteborg, 30 hours between Sydney and Göteborg airports - not too bad really... got to watch juno, i am legend and national treasure 2 (gay). |
Wednesday Apr 2 |
| Foot Running (Recovery) 40:00 [3] | |
| shoes: Nike Pegasus |
| easy cruise around trails in the royal national park with my brother on his mtb. just to loosen the legs before flying to götet, again. |
Tuesday Apr 1 |
| Foot Running warm up/down 45:00 [3] | |
| shoes: Nike Zoom Elite 4 |
| |
| Foot Running intervals 8:15 [4]2.4 km (3:26 / km) | |
| shoes: Nike Zoom Elite 4 |
| 3 x 800m efforts on the AIS track with bwisbey and chalks. only did every second one, so had pretty long recovery (800m easy running). having a few easy days after racing and before travelling to sweden... the legs were feeling ok, tight hamstrings as usual but. |
| |
| C • Every 2nd one??? 6 |