Monday Jul 31 |
 | Orienteering intervals 42:00 [3]*** | |
| ahr:128 shoes: Nike Zoom Elite |
| On sprint model map Botanisk Have. Easy warm up with Kez and Robw checking out the mapping etc then ran 4 x 1min with 2 mins jog around the model course. Feeling ok, maybe starting to get over this cold, although theres still plenty of shit coming out my nose...
I'd just like to reiterate (see Robw's log) what a good coffee that was we had in Arhus afterwards. |
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| C • sprint 4 |
Sunday Jul 30 |
| Foot Running (Recovery) 29:00 [2] | |
| ahr:123 shoes: Nike Zoom Elite |
| Easy run on trails in Storskov just south of woc sprint with Troysee and Brett. Fired up Troy with some oa politics then watched him power off on some monagetti intervals. Sprint looks like its gonna be a lot more forest than any of the training/model maps have suggested... |
Saturday Jul 29 |
| Foot Running warm up/down 20:00 [2] | |
| (sick) shoes: VJ Panther |
| Feeling habsolutely terrible this morning. Before i could warm up i had to have a powergel, 2 sudafeds and a red bull i smuggled in from sweden. |
| Orienteering race (WOC Middle Distance Quali) 31:37 [5]**** | |
| ahr:179 max:190 (sick) shoes: VJ Panther |
| Heat A, was about 3 mins behind Mattias Mertz in 14th place. Would have liked to be a bit closer... I think the orienteering went quite well, no real mistakes (besides a small miss in the 2nd) but i just couldnt get any speed today. This cold is affecting me pretty badly unfortunately. I think i lost some time on some route choices which makes me realise i probably didnt lose as much time physically as i first thought which is good. Just have to get healthy for the final and make sure i get the route choices right.
The orienteering here isnt too difficult, just simple spur gully really. The running can be quite tough - the beginning this morning was in open heather with bracken which i really struggled in, and the rest of the forest was pretty often covered with blueberries. I dont think the final will have much of the heather, but looks to be more difficult technically, looking forward to it...
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Friday Jul 28 |
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| Event: WOC 2006
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| Orienteering 30:00 [4]**** | |
| ahr:140 max:167 (sick) |
| Run at the WOC middle model event. Ran some intervals in the middle, 4 x 30 secs with 2 mins jog recovery + some strides at the end. Feeling crap still, heavy legs and like someone has put a rasp in my lung regions. |
| Cafe 1 [1] | |
| |
| Had an espresso at the Event Centre with the rest of the male side of the Aussie Team. Cost a good $5, thats about $166 per litre. Lucky Kez was paying. |
Thursday Jul 27 |
| Foot Running warm up/down 21:00 [2] | |
| (sick) shoes: Nike Zoom Elite |
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| Foot Running intervals 17:00 [5] | |
| shoes: Nike Zoom Elite |
| Running intervals on trails in Sonderskov in Silkeborg with Jo and Kez. 4 x 2 mins with 3 mins recovery. Ave hr (max); 138 (173), 146 (177), 164 (177), 171 (181). Sick but woc is so close i just gotta go for it anyway. Felt shithouse, lungs were burning.
Watched a cool crit in Silkeborg before going running. Got a high 5 from Sastre, O'Grady was too cool but. Floydshep was mysteriously absent, kinda like how you never see Troy de Haas and James Devonshire in the same place at the same time... |
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| C • Troysie 4 |
Wednesday Jul 26 |
| Note | |
| (sick) (rest day) |
| Got a sore throat again. Fuck me, the next cold is starting before the old one has finished packing. I gotta stop going to the cafe with all the chickens and ducks. |
Tuesday Jul 25 |
| Foot Running warm up/down 45:00 [2] | |
| ahr:120 shoes: VJ Twister 1 |
| Jogging on small trails in Slottskogen. |
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| C • testosterone 4 |
| Orienteering intervals 19:00 [4] | |
| ahr:161 max:179 shoes: VJ Twister 1 |
| 5 x 3mins orienteering ints with 1 min jog recovery on Slottskogen (1:5000 map), at competition speed.Legs and lungs still feeling the effects of being sick but i'm definitely on the up. Ran pretty good but got done by the course setter (Axeman) - missed a route which went back out of the control to a track - gonna have to be alert for this sort of shit at WOC. Kept a lookout for Kängabjörnar - a kangaroo-bear cross that came by accident out of the djurgårdarna in Slottskogen. |
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| C • Sick 1 |
Monday Jul 24 |
| Foot Running (Recovery) 30:00 [2] | |
| ahr:116 max:146 shoes: Nike Zoom Elite |
| Easy run on trails and bare rock on Safjället. Feeling a bit heavy but ok, cold is still hanging on. Getting to be pretty annoying. Trying some filthy Kan Jang, tastes like some sort of east european spirit, hopefully it does a better job than the Martini at Reubens did for my cold. |
Sunday Jul 23 |
| Orienteering 1:38:00 [3]**** | |
| ahr:127 max:149 (sick) shoes: VJ Twister 1 |
| Cruisy run with Reuben around one of the 2005 Smålandskavlen courses at Svartbäcksmåla. Feeling good but a bit tired, course was awesome, well planned through all my favourite old bits of forest... Didnt stop for raspberries cause they are always full of those filthy little white caterpillars. |
Saturday Jul 22 |
| Foot Running warm up/down 15:00 [2] | |
| shoes: VJ Twister 1 |
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| Orienteering 40:00 [2]*** | |
| (sick) shoes: VJ Twister 1 |
| Easy running with Reuben on Fagerslättskolan putting out & picking up tapes for Jo. In the rain... Starting to feel better but still sick, nice to be out running again. Ate some blueberries but they were small. |
Friday Jul 21 |
| Note | |
| (sick) (rest day) |
| Finally went to Doctor, who reckons i might have hayfever which makes it easier to pick up colds. Cracked and went to dentist too, herregud vilken carries - my god what a cavity. Apparently my wisdom tooth is detroying the tooth next to it and i have a massive cavity there, he ripped some shit out and plugged it up temporarily. gonna be some hexpensive work when i get home... hopefully i'll be able to sleep now but. |
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| C • shit man doesnt sound great. t... 6 |
Thursday Jul 20 |
| Note | |
| (sick) (rest day) |
| Got another cold (well, original one has never really gone). And tooth ache is getting even worse... cant sleep. |
Wednesday Jul 19 |
| Foot Running warm up/down 35:00 [2] | |
| shoes: Nike Zoom Elite |
| Steady running on trails on Safjallet warming up/down for orienteering training. Got stung by some nettles trying to eat raspberries. |
| Orienteering 25:00 [3]**** | |
| shoes: Nike Zoom Elite |
| Steady run around a short course on Safjallet. Taking it pretty easy, running track options where possible. |
| Strength & Conditioning 25:00 [1] | |
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| Core stability and stretching. |
Tuesday Jul 18 |
| Note | |
| (rest day) |
| Rest day |
| |
| C • Floydshep on L'Alpe 11 |
Monday Jul 17 |
| Foot Running warm up/down 36:00 [2] | |
| shoes: Nike Zoom Elite |
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| Foot Running race 1:17:00 [4]**** | |
| ahr:159 max:173 shoes: VJ Panther |
| Danish long distance selection trial at Frijsenborgskovene. Ran well for 1 hour, then eased off and stopped after 75mins. Feeling ok, not great. Made a bad route choice towards the end but otherwise orienteered pretty well. Just a bit too long, but got a good training session out of some relevant terrain so feeling pretty positive. |
Sunday Jul 16 |
| Foot Running warm up/down 20:00 [2] | |
| shoes: Nike Zoom Elite |
| |
| Orienteering race 34:27 [4]**** | |
| ahr:166 max:174 spiked:14/17c shoes: VJ Panther |
| Danish selection trials at Hjermind Egekrat. Ran pretty ordinary, didnt feel fast & made some small mistakes. Orienteering again was relatively easy, route choice was probably the most important technical aspect. I was scrappy out of the 2nd control and missed a gap through some out-of-bounds areas and was forced to run quite wide which cost me quite a lot of time. Towards the end of the course i took another bad route and missed a bit in the end of the leg too... Not a good race or result. |
Saturday Jul 15 |
| Foot Running 25:00 [2] | |
| shoes: Nike Zoom Elite |
| Easy run on trails on Sonderskov with Kez before the breakfast buffet. |
| Foot Running warm up/down 20:00 [2] | |
| shoes: Nike Zoom Elite |
| Jogging before/after sprint race. |
| Orienteering race 16:27 [5]**** | |
| ahr:173 max:180 spiked:23/23c shoes: Nike Zoom Elite |
| At Arhus Universitetsparken. Ran good, felt fast and orienteered well. 37 secs behind Daniel Hubman. Pretty pleased with my race, havent been 100% sure about running the sprint at WOC but this race has got me pumped. I havent done much speed work this year but i think the legs showed they have some potential, and while the orienteering was pretty easy there was pretty significant route choices which made it an interesting race... |
Friday Jul 14 |
| Orienteering 49:00 [3]**** | |
| ahr:126 max:156 shoes: Nike Zoom Elite |
| Easy running on Sonderskov around a course. Not pushing at all. Some strides at the end. |
Thursday Jul 13 |
| Foot Running warm up/down 26:00 [2] | |
| shoes: Nike Zoom Elite |
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| Orienteering 35:00 [4]**** | |
| ahr:158 max:177 shoes: VJ Panther |
| 2 x short courses on Ry Kol. Felt good and orienteered well. Tough terrain. 16.10 (hr ave 159), 14.28 (hr ave 166). |
| Foot Running (Recovery) 38:00 [2] | |
| ahr:111 max:131 shoes: Nike Zoom Elite |
| Easy run on trails around Silkeborg with Rob and Brett. Feeling a bit tired. |
Wednesday Jul 12 |
| Orienteering 1:19:00 [3]**** | |
| ahr:133 max:158 shoes: VJ Panther |
| Steady run on Sletten. Warm up putting out some tapes then ran 3 x short courses. Hilly terrain, feeling good. |
Tuesday Jul 11 |
| Note | |
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| Travelling to training camp in Silkeborg, Denmark. |
| Orienteering 36:00 [3]**** | |
| ahr:123 max:145 shoes: VJ Panther |
| Easy running on Nordskov. Ran a short course. Feeling ok, little stiff from travelling. de Haas put out some dunny paper for us, thanks chief. |
Monday Jul 10 |
| Note | |
| |
| Rest day |
Sunday Jul 9 |
| Foot Running warm up/down 10:00 [2] | |
| shoes: VJ Panther |
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| C • le tour 7 |
| Orienteering race (Hallands 3 Days (Day 3)) 38:00 [4] | |
| ahr:156 max:169 shoes: VJ Panther |
| Started out ok but felt pretty ordinary, i'm still hanging on to this cold. The orienteering wasnt really working either so i decided to finish off at the map change/spectator control. No point ruining myself so close to woc. Had a coffee and a coke instead of running the second half, probably just as good training anyway. |
Saturday Jul 8 |
| Foot Running warm up/down 40:00 [2] | |
| ahr:116 shoes: Nike Zoom Elite |
| Jogging to start before race and warm down run on beach afterwards. |
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| C • beach? 3 |
| Orienteering race (Hallands 3 Days (Day 2)) 51:16 [5]**** | |
| ahr:167 max:177 spiked:18/21c shoes: VJ Panther |
| Started well but made a small mistake on the 2nd control and a huge one on the 3rd. I thought i had run past the control so turned back, the scale was 1:15000 and i hadnt really adjusted well - i hadnt come far enough so by the time i worked this out i had lost about 1.45 and daniel nilsson from skogfalken caught me. From there on i ran pretty well, just one other stupid 1 min mistake on a short leg, aimed off slightly to the right but didnt see the flag to my left (in a pit) so turned right, stupid... tried to run away from daniel but he hung on, it was good to have him there anyway as i didnt have much confidence after my disaster start. The terrain was good in parts but boring in others - sand dunes and super fast open forest. Some parts we just flat and the course was often real easy with just track running and no route choice. There was some open sand dunes like at Pittwater in the Peoples Republic of Tasmania but the courses didnt go out there for some reason, maybe its a faggot hangout too. |
Friday Jul 7 |
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| Event: Hallands 3 Days
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| Foot Running (Troy Run) 20:00 [2] | |
| ahr:117 max:134 shoes: Nike Zoom Elite |
| Easy run before breakfast in the rain on trails on Safjället. Feeling pretty tired, not sure how the legs are going to react when i ask them to race tonight (then drive back to the G-banger to see Tool, sleep and drive back down to Halmstad to race again)... Gonna have to reaquaint myself with the S2 espresso machine today. |
| Foot Running warm up/down 29:00 [2] | |
| shoes: Nike Zoom Elite |
| Jogging before and after Hallands Day 1. |
| Orienteering race (Middle Distance) 24:26 [5]**** | |
| ahr:171 max:182 |
| Ran ok, pretty crappy terrain. Barely a contour on the map, lots of impenetrable green, blackberry bushes and trimmings etc etc. Had the advantage of starting late but it ended up being my downfall with tracks going everywhere but where i wanted them to go... lost time on a route choice too, went straight instead of around on a track. Was about 2 mins behind in 20th place, pretty tight at the top, something we reallyh dont get at home. Those mistakes i made ended up costing me even more too (see below). |
| Foot Running 7:00 [5] | |
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| Warmed down after Hallands and got straight into the car (thanks a lot AP and Hanna!). Pushed it along at 150kph on the E6 back to Gothenburg, sucking down some coke and a sausage of rice pudding. Made it to a parking spot at Nils Ericsson Terminal, put on some running shoes and ran across the Götaälv bron. As i neared the top i heard some thumping bass and recognised StinkFist, Tool had already begun. I nearly got into a fight (would have if i wasnt in such a hurry) getting down off the bridge, what kind of faggots leave as Tool begins? i made it into Frihamnen to catch the last few minutes of their first song, i would have heard it all if not for my mistakes in the race, damn. Theres the 7 minutes of running.
Fuck Tool was good. After StinkFist they played The Pot, then some long fuck off loud version of Viginti Tres, 46 & 2, Schism, Sober, Jambi, Lateralus (man the end was awesome, ride the spiral), Opiate, Vicarious and they finished with Anima. Maynard as usual was pretty weird, just hanging around the back, hiding behind stuff with his cowboy hat on. I've never heard another band have such good quality sound, all the levels were spot on and the bass was fucken incredible especially considering it was outdoor. Adam Jones' weird alien shit was playing on screens in the background the whole time. That weird alien with a head that only has a mouth made a brief appearance. At the end the band all came to the front of the stage and waved etc. The only downside was noone spewed in the mosh, but there were a few dudes spewing of the bridge on the walk home afterwards which made up for the lack of such actions during the show. |
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| C • sweeeeeet 6 |
Thursday Jul 6 |
| Foot Running warm up/down 17:00 [2] | |
| shoes: VJ Twister 1 |
| jogging to/from start |
| Orienteering 32:00 [3]**** | |
| shoes: VJ Twister 1 |
| Steady run around D18 course from 2004 Oringen at Skatås. Taking it pretty easy, just wanted to run with a map in my hand before Hallands. Nice and warm. |
Wednesday Jul 5 |
| Foot Running (Troy Run) 26:00 [2] | |
| ahr:128 max:145 shoes: Nike Zoom Elite |
| Steady run along beach in Cannes in the morning. Only old people on the beach at this time of day. |
| Foot Running warm up/down 33:00 [2] | |
| shoes: Nike Zoom Elite |
| Running on small trails and bare rocks up on Safjället. |
| Foot Running intervals (Monagetti) 20:00 [3] | |
| shoes: Nike Zoom Elite |
| Good old Monners session (1 x 2/2mins, 2 x 1.5/1.5mins, 2 x 1/1min, 2 x 45/45secs, 2 x 30/30 secs, 2 x 15/15 secs) on the elljusspår on Safjället. Hr ave (max): 141 (162), 147 (166), 154 (168), 146 (169), 151 (172), 155 (165),154 (170), 148 (148), 162 (168), 164 (167), 164 (167). |
Tuesday Jul 4 |
| Foot Running warm up/down 45:00 [2]* | |
| ahr:130 shoes: Nike Zoom Elite |
| Running along beach in Cannes then up into hills and rich houses to a park with lots of small trails and war memorials. Vive la france. |
| Foot Running hills 37:00 [4] | |
| shoes: Nike Zoom Elite |
| 6 x 3 mins hills with jog down recovery, on small trails and a short flatter section on a road. Ave hr (max) 150 (167), 160 (170), 163 (173), 164 (173), 167 (175), 167 (175).
Real warm and humid. Felt pretty fucked at the end. |
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| C • cannes 9 |
Monday Jul 3 |
| Foot Running (Long) 1:34:00 [3]* | |
| ahr:135 (sick) shoes: Nike Zoom Elite |
| Steady run in Cannes with a tourist map. Some tricky stuff in the old town then a few big climbs up into the hills with rich peoples houses on them. Pretty warm and humid, so had a swim in the filthy mediterranean afterwards with about 1785 bandaids per cubic meter of water. Visible breasts on the beach made up for the bandaids. The big scab i got on my shin at Jukola finally came off, must have found himself a bandaid. Still sick but was feeling pretty good running. |
Sunday Jul 2 |
| Note | |
| slept:4.0 (sick) (rest day) |
| Travelling to Cannes, France. My cold got even worse today. Real shame, the temperature climbed to high 20's, with bright sunshine, cafes, and the beach... Just like home ;) |
Saturday Jul 1 |
| Foot Running warm up/down 10:00 [2] | |
| (sick) shoes: VJ Panther |
| Warm up in terrain for Vårduetten. |
| Orienteering race (Vårduetten) 43:51 [4]***** | |
| ahr:163 max:176 spiked:16/19c (sick) shoes: VJ Panther |
| Middle Distance race on Labacka south of Gothenburg. "Spring Duet" in the summer (race was postponed from the spring due to snow), so the courses were a bit too long as the undergrowth was substantially more growth and not so much under as everywhere. I wasn't really prepared for the race, tried to run fast but it was really technical and physical. Open, detailed hills covered with bare rock and heather and flatter areas in between with really thick bushes. I made a few decent mistakes, but apart from them i ran reasonably well. I held the mistakes to a minute or so instead of several which was what happened to many others. Managed to get the win (first one in H21 in Sweden!) but really only cause the Swedish WOC trials are on this weekend... |
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| C • prizes 2 |
| Foot Running warm up/down 15:00 [2] | |
| ahr:110 max:118 (sick) shoes: Nike Zoom Elite |
| Jogging on roads and cyclepaths after race. |
| Foot Running (Recovery) 40:00 [2] | |
| (sick) shoes: Nike Zoom Elite |
| Easy run on small trails, bare rock and nice bits of forest on Safjallet. Warm and sunny so had to go out for a run. Hit the wall but... |