Sunday Jun 8 |
 | Orienteering 43:00 [4]6.2 km (6:56 / km) | |
| shoes: Jalas Blacks |
| Malungs Jukola training near Alfta. Cool area. Lots of detail.
The training was mass start, and I fell a bit behind through the first few controls as the others went out quite fast, especially Thomas. Got into a good flow after several controls and then caught back up to Thomas, Jules and Hammar by 9 (Thomas and Jules mad a mistake). Then was running with Hammar and Jules at the front and stayed with them for the rest. Feeling a lot more confident running in the forest today, although still a little slower than the other guys when the ground is bumpy. |
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| C • Maps 4 |
Saturday Jun 7 |
| Orienteering race 1:24:02 [3]11.4 km (7:22 / km) | |
| shoes: Jalas Blacks |
| Long Distance at Alfta. Same area as yesterday. Got into the map well and ran harder through the first half than yesterday. Had a decent time at the 10th control. Then slowed down a bit as the forest got a bit crappier on the ground so just took it a bit easier for the second half.
Lost time at the end again - this time at the third last. Misread a depression as a knoll and didn't check direction properly |
Friday Jun 6 |
| Orienteering race 33:35 [3]4.6 km (7:18 / km) | |
| shoes: Jalas Blacks |
| Middle distance at Alfta. Had two aims today: don't hurt myself, and navigate cleanly. Almost managed to pull both off until the second last control, where the navigation fell down a bit. Direction was off through a marsh resulting in having to go through some green to the control. Then Håkan caught me and we both ran the wrong way out of the control, which meant we were separated from the last control by an out of bounds field. 30-40sec out of the way for that. Feeling ok in the forest though. |
| Running warm up/down 10:00 [3]2 km (5:00 / km) | |
| shoes: Jalas Blacks |
| To the start |
| Running 10:00 [3] | |
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| Sprint relay at the accomodation on the tourist map. 8 person teams, with legs about 4minutes each. Cool.
Plus some warm up |
Thursday Jun 5 |
| Running 55:00 [3]10 km (5:30 / km) | |
| shoes: NB 1223 #2 |
| Nice easy run on the cross country ski trails past Lugnet. |
| Strength and Conditioning 30:00 [1] | |
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| Med ball and ankle |
Wednesday Jun 4 |
| Strength and Conditioning 45:00 [1] | |
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| Med ball and wobble board. Plus lots of hopping. |
Tuesday Jun 3 |
| Running warm up/down 34:00 [3]6 km (5:40 / km) | |
| shoes: NB 903 |
| Warm up and cool down aroung Lugnet |
| Running intervals 16:00 [5]5.2 km (3:05 / km) | |
| shoes: NB 903 |
| Pyramid Ints: 1/2/3/3/2/1 then 1/2/1 with 1 min rec between. |
| Running 10:00 [0]0 km ( / km) | |
| shoes: NB 903 |
| minute recoveries |
Monday Jun 2 |
| Running long 1:21:00 [4]19 km (4:16 / km) | |
| (injured) shoes: NB 1223 #2 |
| Back to the Cross country Ski Trails today. Felt surprisingly good once I got going so made the most of it. Headed out on the half black loop but then lost it somewhere on the way back and made it up from there. Ran up to the Ski Jumps and checked out the view and then did the 5km loop backwards. |