Monday Jun 30 |
 | Foot Running warm up/down 15:00 [2] | |
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| Foot Running intervals 1:10:00 [4]**** | |
| shoes: New Balance 800 |
| Orienteering intervals at Ledkova Hut with Jo. Did 2 sets, with some jogging with Jo on the detailed rocky bits in the middle (didnt seem real fun to try and run that fast with no flags out etc). Pretty warm day, and good to be running fast in the forest. Found some good wild strawberries, super. |
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| C • Rudi 2 |
Sunday Jun 29 |
| Orienteering long 1:46:00 [3]*** | |
| ahr:148 max:178 shoes: New Balance 800 |
| Steady run around the first 2/3 or so of the Finnish/Czech long trial, stopped after the butterfly loops. Legs felt like lead on the first hill and really wasnt enjoying the terrain. Some of it was awesome but they put a lot of controls in open (ie nettle and grass) areas and a lot of the tracks were just nettles so it wasnt real fun. Apparently the map was printed on recycled nettles. Science, what isnt it good for. |
Saturday Jun 28 |
| Orienteering 1:12:00 [3] | |
| ahr:117 max:152 shoes: New Balance 800 |
| cruised around a course on a map that makes the Tarr Destroyer look like a genius. didnt have much fun, and still feeling pretty ordinary. although i've decided i will be healthy by tomorrow. running with Jo, Robbie and Simon with Kathryn on a breakaway until we reeled her in for the last couple of controls. |
Friday Jun 27 |
| Note | |
| (rest day) |
| travelling to czech. planned to race the finnish trials but traffic, roadwork, cops in short skirts and high heels, accidents and 328km in 7.5 hours meant we barely made it to prostejov for beers. was too tired to do anything else except eat pizza. now we gonna race czech trials (followed by a country and western rave party) on wednesday, prob works out better anyway as we'll get to run a qual + final on the same day, just like woc. |
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| C • raving 2 |
Thursday Jun 26 |
| Foot Running warm up/down 10:00 [2] | |
| shoes: VJ Integrator |
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| C • you better 8 |
| Orienteering 40:00 [3]**** | |
| shoes: VJ Integrator |
| training with the aus jwoc team at jonsered north. shadowing little jackie. tough terrain. and raining again, gothenburg is turning on a typical west coast summer for the juniors ;) gonna be a shock to do some racing in czech tomorrow, prob 15 degreasies warmer than here. |
Wednesday Jun 25 |
| Note | |
| (sick) (rest day) |
| another cold... |
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| C • fricken ell gov 3 |
Tuesday Jun 24 |
| Foot Running warm up/down 20:00 [2] | |
| shoes: New Balance 800 |
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| Orienteering 40:00 [3]***** | |
| shoes: New Balance 800 |
| Tech training with the aussie juniors at Partille-Gunnilse. Shadowing the boys on some long legs. Nicer day than yesterday, but still cold. Feeling much better but. |
| Foot Running warm up/down 35:00 [2] | |
| shoes: Nike Pegasus |
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| Foot Running intervals 29:00 [4] | |
| ahr:158 max:175 shoes: Nike Pegasus |
| GMOK training at Skatås, although with some guys in Czech and a lot at a JWOC meeting it turned out to be just Jo, W&W and John Beach. I did 10 x 2mins with 1min jog recovery. Johan pulled out on the 6th, which made me feel good, but then by the 7th i'd forgotten that and started feeling tired again. W&W powered away and did another 2 after i'd finished, he could probably eat 4 or 5 Hagabullar so i am nowhere near his league. |
Monday Jun 23 |
| Note | |
| (rest day) |
| need to recover from the weekend and completely get rid of this cold. |
Sunday Jun 22 |
| Foot Running warm up/down 15:00 [2] | |
| shoes: VJ Integrator |
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| Orienteering race (O-Festivalen Relay) 58:30 [4]***** | |
| shoes: VJ Integrator |
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Saturday Jun 21 |
| Foot Running warm up/down 20:00 [2] | |
| shoes: VJ Integrator |
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| Orienteering race (World Cup Long) 1:58:00 [4]***** 16 km (7:22 / km) +700m 6:03 / km | |
| shoes: VJ Integrator |
| Chasing start, went out in 45th in a group of about 4, but with a string of people in front. ran really well in the beginning and steadily picked up places. Smashed the butterflies and on the long leg afterwards i caught up to a group with Bjorn Eriksen, Rasmus Soes, Audun Nilsen, Christian Christensen, Christian Kahrs, Martins Sirmais etc. I got up to about 22nd place, punching a couple of radio controls in 27th, and was going real good. came through the spectator control just after catching John Duncan and dropping Sirmais and was looking good for a top result but after the first long leg on the last map i completely died... Just got dizzy and could barely even walk up the hill. I started walking home, even stopped my watch... but then Sirmais came past and i saw he had number 33, which was still 12 places better than i started and he was going so slow i thought i could do that! but i couldnt, i hung onto him for a few hundred meters and had to go back to crawling. by then i'd decided i had to finish otherwise i'd wasted all the effort to get to where i was so i struggled around the last part, i lost 10mins to the group i was in over the last 3.5km (i was 9 mins up on jules at the spectator and lost it all plus 30 seconds more)... goddamn. pretty glad i finished though, just a shame i couldnt keep pushing just that little bit longer. i'll blame the cold i had all week, but i did feel heaps better today than yesterday! |
Friday Jun 20 |
| Foot Running warm up/down 25:00 [3] | |
| shoes: VJ Integrator |
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| Orienteering race (World Cup Middle) 46:30 [4]***** 6.1 km (7:37 / km) +310m 6:05 / km | |
| ahr:169 max:178 shoes: VJ Integrator |
| At Siggerud. Ran really well, except for the 3rd control which was a long leg and i just didnt run it confidently and was a bit messy. Otherwise i didnt really miss anything. But i just felt tired and heavy, paying for being sick all week. The first control was straight uphill and i was full of lactic acid right away. Super tough terrain! real nice though, especially up on top of the hills with nice open forest and mossy knolls. Finished 45th and 8mins behind Nordberg. |
Thursday Jun 19 |
| Note | |
| (rest day) |
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Wednesday Jun 18 |
| Orienteering long 1:30:00 [3] | |
| shoes: New Balance 800 |
| cruise with the junior boys around at jwoc training on Kåsjön/Råhult. Still feeling like i'm getting sick, but it aint getting worse... |
| Foot Running warm up/down 40:00 [3] | |
| shoes: New Balance 800 |
| warm up for the sprint and jogging around the girls course after picking up controls. |
| Orienteering tempo 14:00 [3] | |
| shoes: New Balance 800 |
| solid run around the boys sprint course from the swedish jwoc selection races, putting out tapes. not feeling real quick. |
Tuesday Jun 17 |
| Orienteering 50:00 [3]***** | |
| shoes: New Balance 800 |
| warm up then cruised around swedish jwoc selection trial middle distance with biddy in hisingsparken. |
| Foot Running warm up/down 29:00 [3] | |
| shoes: New Balance 800 |
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| Foot Running intervals 25:00 [4] | |
| ahr:151 max:176 shoes: New Balance 800 |
| GMOK training, ran a Wingstedt session on the 10km loop at Skatås. 4 x 4min with 3min jog rec. I was feeling pretty ordinary so didnt run flat out, some of the aussie junior boys were trying hard to impress the girls. |
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| C • i was just going easy 3 |
Monday Jun 16 |
| Foot Running 1:04:00 [3] | |
| ahr:113 max:149 shoes: Nike Pegasus |
| cruisy run with the aussie juniors around small trails and terrain at Skatås, running past a few training controls. feeling like i'm getting a jukola cold. typical. |
Sunday Jun 15 |
| Foot Running warm up/down 20:00 [3] | |
| shoes: VJ Integrator |
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| Orienteering race (Jukola - 4th Leg) 51:50 [4]***** | |
| ahr:168 max:180 shoes: VJ Integrator |
| We had a bloody nice hotel in Tampere (the Scandic), and it felt bloody stupid to be leaving a warm comfy bed at 1am past lots of people getting pissed in the hotel bar to head out into the rain...
pumped in some powerbar products with caffeine, a coffee and a red bull then started getting nervous as Wernersson was pulling us up through the field to 15th at the last radio. But then he missed in the end and i went out in 27th. It was still pretty dim so i ran with a headlamp and i was bloody glad i did - it was real dark in the forest. i started ok, but then got a bit unsure towards the 5th. i actually had no idea where i was, but figured i couldnt be too far offline so i continued on my compass hoping to pick up the felled area the control was in. popped out right at the control, sweet. but then made a dumb mistake on the next one... i ran pretty much the whole way on my own and had super heavy legs so was sure i had lost a lot of places. but met up with leksand who started just before me with about 1.5km to go which gave me some confidence again. one more stupid mistake though near the end which dropped me back behind leksand so i finished in 21st and kept even with the leaders. so it could have been worse.
palm then took us up to 18th and sagge dropped us to 21st and junis back to 26th. a bit disappointing but still a solid result. worst bit was IFK and Malungs passed us with about 1km to go... |
Saturday Jun 14 |
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| Event: Jukola 2008
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| Orienteering 51:00 [3] | |
| shoes: VJ Integrator |
| cruise around the jukola model with the gmok boys. finished off with 4 x 30secs ints with 2min jog recovery. |
Friday Jun 13 |
| Note | |
| (rest day) |
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Thursday Jun 12 |
| Orienteering 1:00:00 [3] | |
| shoes: VJ Integrator |
| cruisy run with jo around stadsskogen in strängnäs with Jo. ran a course with lots of controls. |
Wednesday Jun 11 |
| Foot Running (Recovery) 45:00 [3]10 km (4:30 / km) | |
| ahr:127 shoes: Nike Pegasus |
| Easy run with Öqvist around the 10km trail in Strängnäs. Hamstrings feeling a bit tight but otherwise all good. pretty full of the 500g rice pudding i ate on the train. its not quite aldi rice-pudding-in-a-can quality but its good. |
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| C • say Hej 3 |
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| C • you and your rice puddin. i... 2 |
Tuesday Jun 10 |
| Foot Running warm up/down 41:00 [3] | |
| shoes: New Balance 800 |
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| Foot Running intervals 20:00 [4] | |
| ahr:158 max:176 shoes: New Balance 800 |
| GMOK training at Skatås. Had a group of english juniors training with us too. Got them out doing a Monagetti session. It was tough, had Johnny Beach up the front pushing the pace. Felt quite ok, goddamn windy. |
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| C • Does tha include Doug? If s... 6 |
Monday Jun 9 |
| Foot Running 29:00 [2] | |
| ahr:119 max:134 shoes: Nike Pegasus |
| cruise with W&W around Härlandatjärn... full of giant cinnamon scroll. |
Sunday Jun 8 |
| Foot Running (Troysee Run) 26:00 [2] | |
| ahr:121 max:138 shoes: Nike Pegasus |
| easy run before breakfast in Ulricehamn. nice and warm again... |
| Orienteering long 1:45:00 [3]**** | |
| ahr:134 max:153 shoes: VJ Integrator |
| steady run around a course at Mollsjö, with Sagge for the first 80mins or so till he cut it short. Bloody tough area, but good training. The orienteering was working well and i didnt feel too bad. Nice swim after too. |
Saturday Jun 7 |
| Foot Running (Recovery) 32:00 [2] | |
| ahr:118 max:142 shoes: Nike Pegasus |
| easy run with Hanna from Ulricehamn to Härstorp, with a 100m climb at the end. feeling pretty tired today, did nothing except download doctor who episodes, eat pancakes and drink coffee. |
Friday Jun 6 |
| Foot Running warm up/down 37:00 [2] | |
| shoes: New Balance 800 |
| shortish warm up and a long warm down with Sagge & Junis down to Landvettersjön for a swim and a history lesson from a naked old man. |
| Orienteering race (Göteborg DM Sprint) 13:20 [4]**** 2.5 km (5:20 / km) | |
| ahr:167 max:178 shoes: New Balance 800 |
| one of the best sprint races i've done - real good course. started in some tricky forest then out into the town with some route choice then finished with lots of short legs and direction changes in a nice bit of forest. i didnt have great speed and didnt really lose any time except for getting stuck in some mud right after punching the 3rd last - i lost 10seconds there. finished in 2nd, about half a minute behind Sagge but he had lots of young girls to impress. it wasnt a bad start field so i was fairly happy, and i finally feel like i'm healthy again. |
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| C • coffee 9 |
Thursday Jun 5 |
| Foot Running long 1:30:00 [3] | |
| ahr:124 shoes: Nike Pegasus |
| cruisy run at Skatås with Axe, Mimmi and W&W, checking out all the new burned bits of forest. the firefighters were still there with their hoses and they just let us run through the area, gives you some idea of the intensity of a swedish bushfire. not even hot enough to toast marshmallows or set off vegie bombs. |
Wednesday Jun 4 |
| Foot Running long 1:32:00 [3] | |
| shoes: Nike Pegasus |
| long warm up (ran the gravel 8 at skatås plus a bit more) and a long warm down with the gmok clowns. |
| Orienteering race (GMOK Club Champs Sprint) 18:30 [4]* 4 km (4:38 / km) | |
| ahr:166 max:182 shoes: VJ Integrator |
| At Skatås. My legs were a bit heavy which was a shame cause the course was set for 12 year olds. I made one mistake trying to find a control on a track cause i was on a track that is not on the map and 10m before the right track... otherwise Ols just took a few seconds out of me on each leg, so i finished 2nd. |
Tuesday Jun 3 |
| Foot Running warm up/down 45:00 [3] | |
| shoes: New Balance 800 |
| 25mins warm up and 20mins warm down. |
| Foot Running intervals 33:00 [4] | |
| shoes: New Balance 800 |
| GMOK training at Skatås, running intervals around a terrain loop between Big and Little Dividedlakes. Ran with John Beach and Palm, 6 x 4.20-4.30 laps with 90secs recovery. It got pretty tough, the last one was a struggle.
"would jesus christ
come back american?
what if he's iraqi
and here again?" - Saul Williams |
Monday Jun 2 |
| Foot Running 1:18:00 [3] | |
| ahr:138 max:163 shoes: Nike Pegasus |
| solid run with lots of hills up on Änggårdsberg, on another warm day. mostly on small trails but some bits in terrain. feeling ok, my health is slowly improving, hopefully i'll be in some decent shape before jukola.
life threatening lifestyles,
a hitman, a nun, lovers.
-Serj |
Sunday Jun 1 |
| Foot Running long 1:45:00 [3] | |
| ahr:123 shoes: Nike Pegasus |
| cruisy run on trails at Skatås with W&W, first 20mins with Axe. Feeling a bit tired and still coughing a bit but on the way up. Legs are defo feeling heavy.
cracker day. nice dip at westernLongWater. |