Friday Sep 30 |
 | Running warm up/down 40:00 [1] | |
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| Strength 20:00 [3] | |
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| Another spanst session. Lots of A's, B'c and C's mixed with more trad strength stuff. Too tired to be detailistic. |
Thursday Sep 29 |
| Running tempo 30:00 [4] | |
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| Running warm up/down 40:00 [1] | |
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| Back just in time for the rally. Not 100% free from the cold but it no problem running. Except for the fact I got tired very early...Seriously, running down hill and where it is flat - I felt fine. The uphills though, never really recovered. Time 29.30. Great time by the little one. Sub 27. |
Wednesday Sep 28 |
| Running 35:00 [1] | |
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| A nice anniversary run with Age and Isak. Cold much better. |
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| C • 3 |
Tuesday Sep 27 |
| Note | |
| (sick) |
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Monday Sep 26 |
| Note | |
| (sick) |
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Sunday Sep 25 |
| Running 1:10:00 [1] | |
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| Strength 20:00 [3] | |
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| No Trot today by various reasons. Instead I did the rally loops in a very slow pace + some spansttraining, tried some new stuff. Got a cold but not too bad. |
Saturday Sep 24 |
| Orienteering race 1:25:00 [4] | |
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| Running warm up/down 15:00 [1] | |
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| Turkey Trot. Two controls were in the wrong spot and there was a few other glitches but it was still good training. I can't blame anyone for my biggest error though. Parts went very well though. I have cold coming, I think, and my legs were a bit tired in the beginning but they loosened up. Comparing splits; it looked like I had a slighther faster pace than the Duke and Griz. By the way, one elite runner didn't find two controls and another champion had to ask where he was. Indeed a challenging day. |
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| C • 1 |
Friday Sep 23 |
| Roller skiing 50:00 [2] | |
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| Nice after work skiing by the waterfront. Knee still a bit swollen but look forward to the weekend. Good Denmark training. |
Wednesday Sep 21 |
| Orienteering 20:00 [4] | |
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| Orienteering 25:00 [3] | |
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| Running tempo 15:00 [1] | |
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| Wed night at Sassafrass. Sprint first; made a huge error on #2, a thicket in a thicket, also got a thorn in my knee(!), stopped a couple of times trying to get it out, still there.
Line-O, Sassafrass not 100% focused but some nice woods. |
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| C • Thicket in a thicket 11 |
Tuesday Sep 20 |
| Running warm up/down 35:00 [1] | |
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| Running intervals 35:00 [5] | |
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| Intervals with Meridian and MrPither. 2/5/2/5/5/2 on x 2 off. Felt ok. |
Monday Sep 19 |
| Strength 15:00 [3] | |
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| Running intervals 5:00 [5] | |
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| Running warm up/down 25:00 [1] | |
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| Another session doing my spanst program. Did a few more repeats. Disappointed with the stairs run though, legs felt good I thought but my watch said 4.19 at the top. Felt like low 4 min. |
Sunday Sep 18 |
| Running 1:45:00 [2] | |
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| With MrPither from home to the Valley where we did parts of the DK2006 course. |
Friday Sep 16 |
| Indoor biking 1:30:00 [1] | |
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| "Mental training", watching Die Another Day helped a little bit. |
Thursday Sep 15 |
| Running warm up/down 30:00 [1] | |
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| Strength 15:00 [3] | |
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| Running intervals 5:00 [5] | |
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| Some spansttraning and strength by Chedoke + one rush up the stairs 4.16. |
Tuesday Sep 13 |
| Running warm up/down 30:00 [1] | |
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| Running intervals 35:00 [5] | |
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| 5 x 4min/2min + 5 x short hill sprints. Legs tired, of course from Sunday but not as bad as expected. |
Sunday Sep 11 |
| Orienteering race 2:50:00 [4] | |
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| Mega race.
Wow! Liksom. Too many controls to go in to details but I ran on my own up to 75 when Hammer, Wil and Griz caught me. We stayed together until 120 when I managed to get away and ran solo until 175-ish when Hammer caught me again. The last part we did together but it was pretty much all over by then in terms of technical orienteering. |
Saturday Sep 10 |
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| Event: 2005 Sprint Series Finals
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| Orienteering race 50:00 [4] | |
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| Running warm up/down 40:00 [1] | |
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| Sprint Series final.
Heat 1. Took the lead from start and did really well until #10 (best time of all so far). 1,5 min later I was out.
Heat 2. Run most of this with Mark and Boris. Despite six eyes we made a 1 min mistake.
Heat 3. Pretty much like the first heat, lead most of the time but Boris beat me to the finish. |
Wednesday Sep 7 |
| Orienteering race 20:00 [4] | |
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| Running warm up/down 20:00 [1] | |
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| Eliminator Sprint at Churchill. Made a few mistakes. Hopefully it won't happen Saturday.
Hammer had one of his best races this side of 2000 and beat me with 7 seconds. Griz also had an awesome race. Rumous say it was his best sprint ever, only 11 seconds behind moi. Well done both of you! |
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| C • 7 |
Tuesday Sep 6 |
| Running intervals 30:00 [5] | |
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| Running warm up/down 35:00 [1] | |
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| 3,2,1,1,2,3,3,2,1 x 1 min with Snipes, Hammer and newcomer Mr Pither. Welcome! |
Monday Sep 5 |
| Running 1:35:00 [2] | |
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| Beddoe-Ainslie-Ancaster Creek-Bruce Trail Bridge with Hammer. |
Sunday Sep 4 |
| Orienteering 20:00 [4] | |
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| Orienteering 15:00 [1] | |
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| MTB 1:30:00 [3] | |
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| Running 55:00 [1] | |
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| A lot of training. Bike to Merrick, where I hung some sprint ribbons for Fossil and Hammer. After that, off to Spring Valley and two mini sprints. |
Saturday Sep 3 |
| Roller skiing 1:05:00 [2] | |
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| Skating only by yhe Waterfront. |
Friday Sep 2 |
| Running warm up/down 30:00 [1] | |
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| Strength 30:00 [3] | |
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| First spänsttraining, I guess flexibility training would be the best translation, which I hope/plan to do every week or so. If not as a single session, at least a few exercises after some trainings. I had eight different exercises, ranging from pure strength to a lot of flexibility. We did some of this stuff in Sävedalen a few years ago (they may still do it). IO figured since I can´t train that much more in terms of hours 7-8 in average, I have to find new ways. I have always been relativly weak so with some regular trainings of this kind I hope to improve. Also, I might as well start while I can touch my knees. |
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| C • 5 |
Thursday Sep 1 |
| Running tempo 30:00 [4] | |
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| Running warm up/down 45:00 [1] | |
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| Back to the rally. 16.15 + 12.29 = 28.44
One of my slower times. A bit disappointed, I thought my legs would feel better since I took yesterday off but I got tired early. The Tuesday intervals might still "be there". Hot and humid conditions didn't help either but it has been like that the whole summer and I have then ran much faster. Anyway, it is not until next weekend my legs need to be fast. Some long and slow trainings which is planned for this weekend usually helps. |
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| C • 1 |