Wednesday Apr 30 |
 | Orienteering 1:12:00 [3]***** 9.5 km (7:35 / km) | |
| ahr:143 max:159 spiked:20/22c shoes: Innov8s |
| Tech training Rydbo / Täljö. Caught the train out to the forest in beautiful sunshine. Quite tough running, lots of fallen trees, branches on the ground etc... Pretty nice training though. Will put the map on my website along with yesterdays maps. |
| Trail/terrain running 27:00 [3]4.5 km (6:00 / km) | |
| shoes: Blue Saucony Triumphs |
| Little jog with Liis round my garden |
| Strength and conditioning 34:00 [1] | |
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Tuesday Apr 29 |
| Trail/terrain running 1:00:50 [3]10 km (6:05 / km) | |
| ahr:124 max:147 shoes: Innov8s |
| Jogging to Sticklinge with Liis, then each hanging a few controls, then jogging back afterwards. Beautiful day! |
| Orienteering 14:45 [4]***** 3 km (4:55 / km) | |
| ahr:151 max:164 spiked:29/29c shoes: Innov8s |
| Sprint training on brand new 1:2000 map of Sticklinge. It's a bit strange doing a training when you a) made the map, b) planned the course, c) put out a third of the controls.
Still was really fun trying to do high speed orienteering on a 1:2000 map, everything comes up so fast and it is hard to plan ahead. Would have been criminal to miss any of the controls, but twice I took a couple of stupid route choices. |
| Orienteering race 17:45 [5]***** 3.5 km (5:04 / km) | |
| ahr:172 max:181 spiked:21/22c shoes: Innov8s |
| Club sprint champs. I won, but I had the slight advantage that I made the map..... Was a really nice course though, but slightly on the long side. Really tricky for a sprint race as well - technically very detailed hill top with many features and lots of wiggles. |
| Trail/terrain running 34:30 [3]5 km (6:54 / km) | |
| shoes: Blue Saucony Triumphs |
| Jogging to sprint race, then some warm up and strides, bit of jogging and taking some pictures after. |
Monday Apr 28 |
| Trail/terrain running 1:00:00 [3]13 km (4:37 / km) | |
| shoes: Asics terrain shoes |
| Run with Martin from Boson round 10km trail then a bit extra |
Sunday Apr 27 |
| Orienteering race 30:38 [5]***** 6 km (5:06 / km) | |
| spiked:16/17c shoes: Integrators |
| TIOmila baby. Leg 9 for the might Lidingo. Went out in 8th, came back in 7th. Felt great until the (600m) run in. Missed 30 seconds on one control, otherwise perfect, and really enjoyed it. Team finished 13th :(
Nice tio - good weather. Shame about the straight last legs... |
| Trail/terrain running warm up/down 25:00 [3]4 km (6:15 / km) | |
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| Jogging and strides, and jogging after |
Saturday Apr 26 |
| Trail/terrain running 30:00 [3]5 km (6:00 / km) | |
| shoes: Asics terrain shoes |
| Jogging with the boys
TIOMILA !!!!!!!!! |
Thursday Apr 24 |
| Orienteering 35:00 [3]4.5 km (7:47 / km) | |
| shoes: Integrators |
| Easy tech training Fornboda - sweet, sunbathing weather
Felt ok |
Tuesday Apr 22 |
| Note | |
| (sick) (rest day) |
| Definitely close to the end now, actually getting dressed rather than staying under duvet all day, and drew the curtains too....
On the plus side, my calves and knee will have had a real nice recovery period.
Did some work today as well, which was a first for a while |
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| C • so im back... 2 |
Sunday Apr 20 |
| Note | |
| (sick) (rest day) |
| Frustrated...
Although on the plus side, first cold since October, which I am pretty sure is an all time record for me! Go immune system (but work harder now) |
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| C • sounds like a bit hard-core... 3 |
Friday Apr 18 |
| Note | |
| slept:10.0 (sick) (rest day) |
| Watched star wars trilogy (original) using my projector, and ate far too many sweets |
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| C • star wars 3 |
Thursday Apr 17 |
| Note | |
| slept:10.0 (sick) |
| Dammit |
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| C • SOFT COCK 2 |
Wednesday Apr 16 |
| Cycling 54:00 [3]18 km (3:00 / km) | |
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| Pre-breakfast sesh down the gym. Battery ran out on ipod hence stopping 6 mins early |
| Trail/terrain running warm up/down 23:00 [3]4 km (5:45 / km) | |
| shoes: Blue Saucony Triumphs |
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| Orienteering race 59:40 [5]***** 10 km (5:58 / km) | |
| spiked:13/15c (sick) shoes: Integrators |
| Tiomilarepet
Felt a bit poo warming up, stomach sloshing about. Was running well, took a bad route to the 5th (long leg) lost a minute. On way to 9 stomach started feeling really bad and had to stop a bit. Was getting stitch / cramps and walked a lot of the rest. Finished the race, maybe 6mins behind, probably 4-5 due to stomach. Felt rubbish after, sick and windy. Also bit feverish, hot and cold and very tired. Fell asleep on the floor at the event. Got home and went straight to bed.
No chance for BOC, gonna sleep for a couple of days instead |
Tuesday Apr 15 |
| Cycling 30:00 [2]9 km (3:20 / km) | |
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| To bank and then to Albatross for some checking then home |
| Strength and conditioning 43:00 [1] | |
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| Some core and other stuff, then went to see physio who gave me a bit of massage, some exercises for stabilising my knee a bit, and then stuck needles in both calves, and for some strange reason, also my hand (?!) |
| Cycling 20:00 [0]6 km (3:20 / km) | |
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| To school and back |
| Trail/terrain running 13:40 [2]2 km (6:50 / km) | |
| shoes: Blue Saucony Triumphs |
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| Orienteering 51:54 [3]***** 7 km (7:25 / km) | |
| spiked:14/17c shoes: Integrators |
| Contour only technical training. Was really rather good for 14 controls. Stopped a bit early on one, and spent about a minute checking location. Lost direction on one across a detailed hilltop, and then was lazy on the last one and got stuck in a marsh (not on the map).
Managed to cut open my knee again though :( exactly same place as last time where I had stitches in February. Hobbled about for a couple of minutes swearing and then ran it off. Knee feels a bit wobbly though. Grrr |
Monday Apr 14 |
| Cycling 20:00 [0]6 km (3:20 / km) | |
| (rest day) |
| To school and back
Legs pretty tired cycling up smallest hills |
Sunday Apr 13 |
| Orienteering race 48:55 [5]***** 9 km (5:26 / km) | |
| ahr:170 max:178 shoes: Innov8s |
| Moravian champs relay first leg. Screwed. Hilly. Came back about 3 mins down, had slightly longer gaffle than some, but had nothing on lots of the hills. Hilly rocky climbs followed by hilly rocky descents. Pretty fun though. Team was 9th (?) |
| Trail/terrain running warm up/down 29:33 [3]5 km (5:55 / km) | |
| shoes: Innov8s |
| including shorter strides |
Saturday Apr 12 |
| Strength and conditioning 20:00 [2] | |
| (rest day) |
| Including 5 mins 'sprint' orienteering around the hut.
Really tired, sore calves |
Friday Apr 11 |
| Trail/terrain running warm up/down 10:32 [2]1.5 km (7:01 / km) | |
| shoes: Innov8s |
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| Orienteering 37:09 [3]***** 4 km (9:17 / km) | |
| spiked:11/14c shoes: Innov8s |
| Middle training, really tired, jogged very slowly. Should have rested probably. Motivation a bit low |
| Trail/terrain running warm up/down 30:32 [3]5 km (6:06 / km) | |
| shoes: Innov8s |
| Long warm up and down, including 3 times 60 secs strides with 60 secs recovery |
| Orienteering race 23:08 [5]***** 6 km (3:51 / km) | |
| ahr:173 max:185 spiked:24/24c shoes: Innov8s |
| Moravian champs 'sprint'. Long sprint race with first section in 4mins/km forest, then some dead running and some town / urban wasteland o to finish. Pretty fun race but unforgiving - every second lost would be punished. Ran well to 4th, but almost a minute behind Smola who had a rocket up his ass.
Results http://www.ob.skprostejov.cz/resspr.TXT |
Thursday Apr 10 |
| Running drills 16:00 [2] | |
| shoes: Innov8s |
| Including little jogging |
| Orienteering 48:30 [3]***** 7 km (6:56 / km) | |
| spiked:20/21c shoes: Innov8s |
| Ledkova Hut middle training. First half lightning fast lovely forest. Second half steep, rocky, overgrown, pretty fun. Quite a big of crag climbing / descending. |
| Trail/terrain running warm up/down 28:43 [3]5 km (5:45 / km) | |
| shoes: Innov8s |
| Long warm up with extended strides - 2 times 90 seconds pretty hard with 90 secs recovery in the middle, and long jog after race |
| Orienteering race 14:50 [5]*** 4.3 km (3:27 / km) | |
| ahr:176 max:187 shoes: Yellow Saucony |
| Moravian champs 'prologue'. Simple sprint race in Prostejov.
5th place, 18secs behind Wingstedt, but really close (4secs) to 2nd.
3.5km straight line, i ran 4.3km
Happy
Results http://www.ob.skprostejov.cz/respro.TXT |
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| C • well done 2 |
Wednesday Apr 9 |
| Trail/terrain running 17:20 [3]3 km (5:47 / km) | |
| shoes: Innov8s |
| Jogging before and after |
| Orienteering 1:05:32 [4]***** 12 km (5:28 / km) | |
| spiked:25/26c shoes: Innov8s |
| Long mass start training - pace was pretty high but tried not to push it. Did 'short' option, then section on 1:5000 which was cool |
Tuesday Apr 8 |
| Running drills 12:30 [2] | |
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| Trail/terrain running 13:00 [3]2 km (6:30 / km) | |
| shoes: Innov8s |
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| Orienteering 1:12:20 [3]***** 13 km (5:34 / km) | |
| ahr:148 max:165 spiked:13/17c shoes: Innov8s |
| Long training, nice forest, runnable and very overmapped as per usual. I was cruising round well, except lost concentration on a couple. Calf felt good. |
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| C • oooooooooh 13 |
| Orienteering 30:21 [5]***** 6 km (5:04 / km) | |
| spiked:17/21c shoes: Innov8s |
| 3 trains with the boys. |
| Trail/terrain running 42:41 [2]4 km (10:40 / km) | |
| shoes: Innov8s |
| Before after and between trains |
Monday Apr 7 |
| Orienteering 43:00 [3]**** 8 km (5:22 / km) | |
| spiked:13/13c shoes: Innov8s |
| Just arrived in Czech, nice easy forest run, beautiful forest. |
Sunday Apr 6 |
| Note | |
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| Went out last night.... first time since December. Still managed to sleep about 7 hours which was pretty good |
Saturday Apr 5 |
| Cycling warm up/down 24:00 [2]7 km (3:26 / km) | |
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| Cycling intervals 56:00 [5]20 km (2:48 / km) | |
| ahr:160 max:181 |
| 8 times 5 mins with 2 mins recovery, sweating time :) Got my HR really high towards the end - takes me a while to get going. |
| Trail/terrain running warm up/down 33:40 [2]5 km (6:44 / km) | |
| shoes: Integrators |
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| Orienteering race 8:39 [5]***** 1.9 km (4:33 / km) | |
| ahr:164 max:176 spiked:8/8c shoes: Integrators |
| Lidingo day training, TIO relevant (?). Prologue. I won, just in front of Hans Olof, and about 20-30 secs ahead of most people. |
| Orienteering race 36:30 [5]***** 7 km (5:13 / km) | |
| ahr:168 max:178 spiked:16/19c shoes: Integrators |
| Jakt start, but reversed, so I started last. Pretty much caught everyone by the 3rd control, but then proceeded to run within 10m of a boulder in 'white' forest without seeing it. Visibility in the so called white forest was about 2m in places, I would have mapped it as pretty dense green personally. Anyway, rant over, I still should have spiked the control as I was at my attackpoint 30m from the control perfectly so my bad. Missed about 3-4 minutes, and then the chase was on. Caught up most people again, but not the front group who finished maybe 2 mins ahead. I ran pretty good on my own though, 2 small 15sec misses. |
| Note | |
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| Calf felt great today!
But now my groin hurts a little....
Think it is all linked to when I twisted my knee badly - something is not quite working right, but at least I am flying in the forest |
Friday Apr 4 |
| Orienteering 29:35 [4]***** 4.5 km (6:34 / km) | |
| spiked:11/12c shoes: Integrators |
| Sweet orienteering training up near Karsta. Calf felt great for 29 minutes, then decided not to carry on when I felt it and walked / jogged back to car |
| Trail/terrain running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: Integrators |
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Thursday Apr 3 |
| Orienteering 53:48 [3]***** 7 km (7:41 / km) | |
| spiked:33/34c shoes: Integrators |
| Technical training - first run for a while, calf felt pretty good, but could feel it a little bit at the end. Lovely forest, nice control pick course - about 2/3 in amazing runnable forest, 1/3 in tricky rocky green bits. Cruised round |
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| C • Which forest was this? 3 |
| Trail/terrain running warm up/down 6:30 [2]1 km (6:30 / km) | |
| shoes: Integrators |
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| Note | |
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| Was surveying for ages today, desperate to finish the map before czech - knackered now |
Wednesday Apr 2 |
| Cycling 25:00 [0]8 km (3:08 / km) | |
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| To school and to map I am working on and back - doing a lot of work on it this week - basically need to finish it before I go to Czech on Monday... |
| Strength and conditioning 40:00 [1] | |
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| Circuit training |
Tuesday Apr 1 |
| Cycling 20:00 [0]6 km (3:20 / km) | |
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| To school and back |
| Cycling warm up/down 10:00 [2]3 km (3:20 / km) | |
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| Cycling intervals 20:00 [4]7 km (2:51 / km) | |
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| 10 times 1.20 with 40 secs recovery. Short hard session with resistance turned way up. |
| Note | |
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| Got a nice massage from Annica Billstam, I have strained my Soleus, but it should be ok in a couple of days |
| Aquajogging warm up/down 29:30 [2]0.5 km (59:00 / km) | |
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| Aquajogging intervals 38:30 [4]0.8 km (48:07 / km) | |
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| Pyramids with Fredrik L, 3 sets of 15, 30, 45, 60, 75, 90, 75, 60, 45, 30, 15 with 15 secs recovery, and 2 minutes rest between sets.
Good sesh |