Sunday Apr 29 |
 | Orienteering race 1:35:00 [5]***** 18 km (5:17 / km) | |
| spiked:33/37c |
| Tio mila last leg for VSOK. Started on the back of a small group and ran hard to try to shake them. Surprised that they had exactly the same gaffle on the 3-way butterfly and only got away in the last couple of kms. A few small mistakes here and there, biggest problem was falling into a huge marsh on the longest leg - I was floundering and couldn't drag myself out. Legs felt cold and tight for a while after that. Finished pulled up a handful of places to 38th, much better than last year but we can do better...most impressive was Jonathan Rosendhal, a young guy originally on the shortest ungaffled day leg who stepped in at the very last minute to run first! Thanks to VSOK for all their support! |
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| C • fun 4 |
| Running 40:00 [2]6 km (6:40 / km) | |
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| Warm up and warm down. |
Saturday Apr 28 |
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| Event: Tiomila 2007
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| Running 40:00 [2]7 km (5:43 / km) | |
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| Steady jog with Jan and MattD on trails around Sune's place. Feeling pretty good. |
Friday Apr 27 |
| Orienteering 35:00 [2]**** 5 km (7:00 / km) | |
| spiked:12/12c |
| Nice easy training in Bjorksta, fast forest near Vasteras. Took it easy round a course from a recent middle distance race. |
| Orienteering race 15:00 [5]**** 3 km (5:00 / km) | |
| spiked:16/17c |
| Elitserien sprint in Eskilstuna zoo. Hot weather and nice atmosphere with spectators and quarantine zone, etc, it felt like a big race. A hard route choice right from the start but apart from that not too tricky, just weaving among the tigers, wilderbeast and monkey enclosures. OK run with a couple of small mistakes, but too far behind the lead of Andrei Khramov. |
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| C • I'm on your case again! 5 |
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| C • I'm your case again! 1 |
| Running 35:00 [2]5 km (7:00 / km) | |
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| Warm up and longer warm down checking out the famous white tiger. |
Thursday Apr 26 |
| Orienteering 35:00 [2]*** 5 km (7:00 / km) | |
| spiked:11/12c |
| Easy run on Rocklunda from the VSOK clubhouse, followed by a pasta party. Nice relaxing way to start the trip after the journey out. |
Wednesday Apr 25 |
| Orienteering 30:00 [3]*** 5 km (6:00 / km) | |
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| Spring Cup at Greno. Nice run around, had to look around a bit for a couple of the controls. Legs felt tired tonight, still from the fast track session I think. |
| Running 30:00 [2]5 km (6:00 / km) | |
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| Warm up and warm down. |
Tuesday Apr 24 |
| Running 20:00 [1]4 km (5:00 / km) | |
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| Loosener in the morning |
| Track session 35:00 [5]6 km (5:50 / km) | |
| max:185 |
| Fast session at track. 7x500m with 30 secs recovery then a 100m sprint, then 2 mins recovery. 500s in 1.32, 1.27, 1.27, 1.29, 1.27, 1.27, 1.27, felt fast trying to keep up with Luke who was flying. This was followed by a 3 person 50m shuttle run for 5 mins, ran about 15 times. All in all nice and varied and not too bad. |
| Running 1:00:00 [2]10 km (6:00 / km) | |
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| Run to track with Candyman and Kelly, strides and drills, then run home with a big group. |
Monday Apr 23 |
| Weights 40:00 [3] | |
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| Gym session, building the weight back up. Felt OK once I got going, but very hot and humid today, I was sweating everywhere. |
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| C • nice!? 8 |
| Running 35:00 [2]6 km (5:50 / km) | |
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| Run into the gym and back. |