Thursday Jul 31 |
 | Running 45:00 [2] | |
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| Running intervals 15:00 [4] | |
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| tried some intervals. 5 2on/1 off. |
Wednesday Jul 30 |
| Running 1:00:00 [2] | |
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| a bit better. ran from alböke. |
Monday Jul 28 |
| Running 1:00:00 [1] | |
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| ouch. tired legs. to sjolunden. |
Friday Jul 25 |
| Orienteering race 1:05:00 [4] | |
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| Day 5. A tough day. Missed first one with light years. Embarrassing moment. Glad it's over. |
| Running 30:00 [1] | |
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Thursday Jul 24 |
| Orienteering race 40:00 [4] | |
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| Day 4. Cool terrain today again. Open mountain. Missed the first one with a few minutes...Dude! After I mixed great legs with bad/very bad legs. |
| Running 30:00 [1] | |
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Wednesday Jul 23 |
| Orienteering race 55:00 [4] | |
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| Day 3. Cool terrain. At least the first half. The map consisted of contours only. And some rocky sections. It was very rocky, so I couldn't really enjoy the terrain since I had to watch my footing all the time. Legs are getting tired now, but I think that is what most of my fellow competitors are starting to feel now. First three went really well. But two minor mistakes after that before I made, again, a bigger one. This time I had a bit of unluck I think. I must simply have run by the little knoll on the wrong side. Not my week. Still fun though. And the weather is so not Swedish mountains like. |
| Running 30:00 [1] | |
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Tuesday Jul 22 |
| Orienteering race 40:00 [4] | |
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| Day 2. Relatively early start again. First 3-4 went really well but after that...10 minutes. Gone. Couldn't relocate at first and when I finally did it - I spent a few minutes in or very close to the circle. Tired mentally after that so another few controls didn't get nailed, but picked it up a little bit at the end. |
| Running 30:00 [1] | |
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Monday Jul 21 |
| Orienteering race 55:00 [4] | |
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| Day 1. Early start (probably the worst day to have an early start on). Made several small mistakes - went well all the way to the circle, but then hesitated and/or didn't feel confident. Made a bad rotue choice on the long leg back - should have stayed in the marshes but choose to use a big clear cut, but that one was nasty. |
| Running 30:00 [1] | |
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Saturday Jul 19 |
| Orienteering 1:05:00 [1] | |
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| Sälenfjället. The cabin we are staying at is just below the tree line and just a few meters from the edge of the map Sälenfjället.
Went for some o-ing, but the foot is really bothering me. I have now decided to change category from H35 to H35K. A few km less each day sounds good. |
Wednesday Jul 16 |
| Running 30:00 [1] | |
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| my foot is worse today. i guess it must have been the impact from the asphalt but i am a bit surprised since all the running i have done since i hurt have been on hard surface. i'm lowering the expectations for O-ringen because it is pretty rocky in places up there. the orienteering experience will still be awesome though and i do look forward to it. |
Tuesday Jul 15 |
| Running 35:00 [4] | |
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| Running 55:00 [1] | |
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| victorialoppet as usual. 32.45 this year. which is 50 sek slower than last year...that's a lot and i must say i'm a bit stunned. sure, the legs are a bit tired from all the quality work last year, but it wasn't that bad, and although i got a bit tired the last km i thought i kept it together pretty good. the feeling i had when i ran was that it would be a 32.15 race. hmmm...i guess this is where i am at the moment. at least it will be easier to improve my time next year. |
Sunday Jul 13 |
| Running intervals 10:00 [5] | |
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| Running 40:00 [1] | |
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| had to end my björgen week a few intervals earlier than planned. left hamstring was getting tight after a few 1x1 min. did 5 before i stopped. |
Saturday Jul 12 |
| MTB 1:00:00 [3] | |
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| another windy day on the bike. to alböke via äleklinta and back. |
Friday Jul 11 |
| Running intervals 35:00 [5] | |
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| Running 30:00 [1] | |
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| borrowed my niece's garmin 305 and did a very tough workout. 200-400-600-800-1000-1000-800...-200 with 200 m rest between. very tired at the end. |
Thursday Jul 10 |
| MTB 1:15:00 [3] | |
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| djupvik-sandvik-jordhamn-gillberga along the coast and inland back. very windy conditions. |
Wednesday Jul 9 |
| Running 30:00 [2] | |
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| Running hills 10:00 [3] | |
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| Running 20:00 [4] | |
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| more quality stuff. a few more short hills and after that tempo from sjölunden and home. legs feeling ok despite being third day of quality and second day of hard surface. |
Tuesday Jul 8 |
| Running hills 10:00 [3] | |
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| Running intervals 15:00 [5] | |
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| Running 40:00 [2] | |
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| i decided to do a "björgen week". lots of quality with other words. today's training was 5 of 2x1 min + short hill repeats. |
Monday Jul 7 |
| Running tempo 20:00 [4] | |
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| Running hills 10:00 [4] | |
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| Running 45:00 [2] | |
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| Strength 10:00 [3] | |
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| foot good enough for some punishment. ran to sjölunden and from sjölunden to sandvik and back tempo. around 5km. a few hill sprints and then some spänst. |
Sunday Jul 6 |
| Running 20:00 [1] | |
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| Orienteering race 1:05:00 [4] | |
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| ok njudung was about to do their best tjoget relay ever when they sent out their woc runner on the last lag. aka moi. i had a terrible race. most of it can be blamed on the fact that i again twisted my ankle. it happened about halfway just when a group of 5 runners caught me and two other guys, which i had ran with from the start. the pace picked up and with my limping running style, i could not follow. shortly there after, when they were all out of sight, i made a five minute mistake...not so much fun after that. however, to be honest, although i think i would have been capable to keep clouse with the group until the last control, i think i would have had a hard time in the final sprint from the last control. in any case, njudung finished 10th, best result since the mid 90's or so, so everyone was happy. |
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| C • active ankle 5 |
Thursday Jul 3 |
| Running 40:00 [2] | |
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| with anders. villa-benagil area |
Wednesday Jul 2 |
| Running intervals 20:00 [5] | |
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| Running 25:00 [1] | |
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| same as the other day 4 x 1000m, but from albandeira to villa instead. |