Sunday Apr 29 |
 | Foot Running warm up/down 20:00 [2] | |
| shoes: Silva K120 |
| |
| Orienteering race (10mila Last Leg) 1:37:00 [4]***** 17 km (5:42 / km) | |
| ahr:166 max:179 shoes: Silva K120 |
| Last leg. Ran ok, a couple of small misses in the circle but otherwise ok. Not real fast, hamstrings a bit tight which slowed me down towards the end. Concentrated on a solid run, no big mistakes - so was happy with how it went. its always hard on the last leg - everyone i saw in the forest has a world champs medal to his name... i dont. |
Saturday Apr 28 |
| |
| Event: Tiomila 2007
|
| Orienteering 33:00 [2] | |
| ahr:122 shoes: Mizuno Wave Elixir |
| Easy run in Eskilstuna with gmok girls. 4 x ~100m efforts in the middle. Feeling good. |
Friday Apr 27 |
| Orienteering warm up/down 35:00 [2]**** | |
| shoes: Silva K120 |
| /u then short course on Hallbyby in Eskilstuna. had a bad stomach, stopped 4 or 5 times for a crap... |
| Orienteering intervals 8:00 [3]**** | |
| shoes: Silva K120 |
| 4 x 2mins efforst with 3mins jog recovery. Not going real god, bad stomach and stony terrain slowed me down a bit. |
Thursday Apr 26 |
| Note | |
| (rest day) |
| |
| |
| C • goodluck mate 1 |
Wednesday Apr 25 |
| Foot Running warm up/down 20:00 [3] | |
| shoes: Silva K120 |
| |
| Orienteering 20:00 [3]***** | |
| shoes: Silva K120 |
| Night training at Skatas with GMOK pungs. Was only planning a short one but my light ran out with a couple of controls to go so had to stumble to a lighted running trail to get home. managed to pick up the next control in the dark though. sweet. |
Tuesday Apr 24 |
| Foot Running warm up/down 47:00 [3]8.2 km (5:44 / km) | |
| shoes: Mizuno Wave Elixir |
| 18mins warm up and 29mins warm down with GMOK clowns. |
| |
| C • say hej 3 |
| Foot Running tempo 8:00 [4]2.4 km (3:20 / km) | |
| ahr:173 max:179 shoes: Mizuno Wave Elixir |
| Tempo effort on the gravel 8 (grus 8:an) at Skatas. was going to do 2 but hrv data suggested only 1 so i was happy to stop there. feeling pretty good but, which is rare these days.
Max EPOC 81ml/kg
VO2 Max 49ml/kg/min
Max Training Effect 3.0 |
Monday Apr 23 |
| Foot Running (Recovery) 45:00 [2] | |
| ahr:113 max:133 shoes: Mizuno Wave Elixir |
| Cruisy recovery run with werner unt werner on trails and a bit in the forest in Skatas. Feeling ok, bit tired but. No marsupials around in these forests. |