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. |
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| C • Teste satchel animal in a fence 4 |
| Foot Running warm up/down 15:00 [3] | |
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| 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
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Saturday Apr 21 |
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| Event: Elitserien Classic and Middle
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| Foot Running warm up/down 20:00 [3] | |
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| 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) |
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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. |
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| C • Which map were you on? 2 |