Tuesday Jul 31 |
 | Running 35:00 [3] | |
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| Running 30:00 [2] | |
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| Back in Sweden. Ran to Sandvik mill and back. |
Monday Jul 30 |
| Orienteering race 1:00:00 [4] | |
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| Poring rain (first time since Sweden, so no warm up). Had a great race 2/3 and I caught the overall M35 winner. Unfortunately, I made a few minutes on a clearing in green, but I'm happy with the first 40 minutes. |
Sunday Jul 29 |
| Running 30:00 [2] | |
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| Orienteering race 1:15:00 [4] | |
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| day 4 - oocup.com. Ran open category (same course as M35). Awful first half - never got in to the map/terrain => bad navigation. Better 2nd half, but still plenty of room for improvement. |
Saturday Jul 28 |
| Note | |
| (rest day) |
| No training. Travel day. |
Friday Jul 27 |
| Note | |
| (rest day) |
| Feeling tired so I'm taking a day off and hopefully I'll find time tomorrow. |
Thursday Jul 26 |
| Running 40:00 [2] | |
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| Running intervals 25:00 [5] | |
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| w/ Anders 4 x 4on/2off including some cruel climbs. Felt pretty good. |
Wednesday Jul 25 |
| Running 25:00 [1] | |
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| Strength 15:00 [3] | |
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| Tired from yesteday so just some spänst by the sea. |
Tuesday Jul 24 |
| Running 45:00 [2] | |
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| Running intervals 20:00 [5] | |
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| w/ Anders + 7 x 70/20 and 10 min hill sprints (tough ones). |
Monday Jul 23 |
| Running 1:05:00 [2] | |
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| Early run to the other side of the island and back. |
Sunday Jul 22 |
| Running 1:15:00 [2] | |
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| Running long 15:00 [5] | |
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| It was too hot to be on the beach so Anders and I decided to go for a run. The island of Uglja has a decent trail/hiking/mtb network with plenty of climbing on most trails. The temperature was probably around 35C, but it can be useful for UKR. Ran 5 x 2min of/1min off before jumping in to the 25C water. |
Saturday Jul 21 |
| Running 45:00 [2] | |
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| Strength 15:00 [3] | |
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| Ran to the highest peak I could see from our hostel in southern Slovenia and that took me about 20 minutes. All up hill. Didn't realize until the way down that I had crossed the border to Croatia. Not every day I train in two different countries. Some spänst too. |
Friday Jul 20 |
| Note | |
| (rest day) |
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Thursday Jul 19 |
| Running 30:00 [1] | |
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| An early run in Vienna. It will be the hottest day in 100 years today. 40C. |
Wednesday Jul 18 |
| Note | |
| (rest day) |
| Travel day. |
Tuesday Jul 17 |
| Orienteering 40:00 [3] | |
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| Orienteering 20:00 [1] | |
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| Orienteering @ Ängjärnsudden w/ Per. A warm-up first and then follow John on an old M21 course. Not a particular impressive performance by either of us. |
Monday Jul 16 |
| Running 50:00 [1] | |
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| C • sounds like you'll come back h... 1 |
| Running hills 10:00 [4] | |
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| Recovery run to Knisa Bay and back with Adria but we did a few hill sprints nevertheless. |
Sunday Jul 15 |
| Running 25:00 [1] | |
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| AM: Testing my foot (ok) and legs before tonight´s race. |
| Running race 30:00 [4] | |
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| Running 45:00 [1] | |
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| PM: Not a good race. Tired from the beginning but kept it up for almost 6km but I was done the last 3km. I felt tired whole day and hoped that a solid warm up would improve the situation but that didn't work. However, I did beat my time from last year with 6-7 seconds and I was pretty happy with my race then so despite hoping for a closer to 31 time but being far off, I know I'm faster this year. |
Saturday Jul 14 |
| Running 55:00 [1] | |
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| To Sjölunden and back. Ran very carefully and with the ankle support. Still hurts but not so much swollen anymore which is good. Nice weather is finally here. |
Friday Jul 13 |
| Orienteering 20:00 [4] | |
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| Orienteering 1:10:00 [1] | |
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| Orienteering at Böda Sand which is Ukraine relevant. Unfortunately I twisted my right ankle badly and had to change the training plan. I should probably have gone home but since I had made the drive, I wanted something out of it as well. This time it was the right foot. I usually have problems with my left. Luckily I brought the ankle support but no woods running for a few days. Sucks. |
Thursday Jul 12 |
| Note | |
| (rest day) |
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Wednesday Jul 11 |
| Orienteering race 1:05:00 [4] | |
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| Running 20:00 [1] | |
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| AM: Tjust day 2. Ouch. Lost 5-6 min on the first one and did some minor mistakes later on the course as well. I realize now, nothing new really, that a few more training sessions in the woods would have been good. Running in the terrain is a different ball game. |
| Running 45:00 [1] | |
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| Running race 15:00 [4] | |
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| PM: After the poor performance this morning, I decided to do my first track race ever. District championships in 5000m. A lot of things can be said about my preparation and I think I was alone to have both an orienteering race and McDonalds as part of it...Anycase, long story -> short. 17.14. I´m happy with that and <17 should be doable. |
Tuesday Jul 10 |
| Running 20:00 [1] | |
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| Orienteering race 1:00:00 [4] | |
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| Tjust day 1. First H35. Good choice - terrain was tough, but with some really nice stuff in places. Did a few minor mistakes, but pretty happy with the race. 2nd place and ~45 seconds behind. |
Monday Jul 9 |
| Running 30:00 [3] | |
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| Running 45:00 [2] | |
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| With Adria to Sjölunden and then continued to Sandvik Dutch mill and back home. |
Sunday Jul 8 |
| Running 30:00 [1] | |
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| Orienteering race 45:00 [4] | |
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| Tjoget. Ran the 11th leg and I only needed the lamp for a few minutes in the beginning to read the map. Njudung had a bad trend and my goal was to stop that by making a clean race and not taking any chances, and I was pretty successful. A couple of smaller errors but overall I am happy with the race. Legs werenät really there but the orienteering was in focus today. |
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| C • Nice 8 |
Saturday Jul 7 |
| Running 40:00 [1] | |
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| Easy run along the sea. |
Friday Jul 6 |
| Strength 10:00 [3] | |
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| Running intervals 10:00 [4] | |
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| Running 1:10:00 [1] | |
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| To Knisa Bay for some hill sprints and then over to Grönvik for spänst. Tuesday intervals are still there. |
Thursday Jul 5 |
| Running 1:10:00 [1] | |
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| Strength 10:00 [3] | |
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| From the cottage to Grönvik and back + some spänst @ Lofta Jct. Intervals still hurting. |
Wednesday Jul 4 |
| Note | |
| (rest day) |
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Tuesday Jul 3 |
| Running 30:00 [1] | |
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| Running intervals 40:00 [5] | |
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| Intervals with Njudung. 20 x 1on/1 off. Tough workout. A bit tired from the the long runs previous days, but kept it up pretty much the whole way and was only a second or two behind two of Sweden's best M18 runners. |
Monday Jul 2 |
| Running 1:45:00 [2] | |
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| Awesome run with Lars-Gunnar mostly south of Landsbro. Ran in the terrain most of the time. |
Sunday Jul 1 |
| Running 2:00:00 [2] | |
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| Been busy this week planting trees but had a good run today. Most on trails though. |