Sunday Apr 15 |
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| Event: Sprint SM
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 | 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... |
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| 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 |
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| 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. |
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| 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. |
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| 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 | |
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| 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 |
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| 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 |
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| C • was ecmo impressive?! 3 |