Saturday May 31 |
 | Trail/terrain running warm up/down 24:00 [2]4 km (6:00 / km) | |
| shoes: Innov8s |
| |
| Orienteering race 32:15 [4]6 km (5:22 / km) | |
| ahr:164 max:172 |
| Middle B final. I won. |
Friday May 30 |
| Trail/terrain running warm up/down 34:00 [3]6 km (5:40 / km) | |
| shoes: Innov8s |
| |
| Orienteering race 30:30 [5]6 km (5:05 / km) | |
| ahr:171 max:179 shoes: Innov8s |
| EOC middle distance qualifier. DNQ |
Thursday May 29 |
| Trail/terrain running 20:00 [2]4 km (5:00 / km) | |
| |
| Jog with oli and scotia to free up the legs a bit |
Wednesday May 28 |
| Orienteering race 1:38:37 [5]19 km (5:11 / km) | |
| |
| EOC Long. Tough, sandy, marshy, quite long. Pretty happy with 27th place - new long PB. Missed about 3-4 minutes I guess. Felt strong at the end (but not in the marshes) |
| Trail/terrain running warm up/down 27:00 [3] | |
| |
| |
Tuesday May 27 |
| Orienteering race 57:25 [5]***** 13 km (4:25 / km) | |
| ahr:174 max:182 spiked:18/20c |
| EOC long qualifier. Was keen to run well after yesterdays disappointment so I did. 2 minutes behind the leader, 8th place. Made one wrong route choice, and went slightly off line on one control. Missed about 1.30 in total. Was well tight to qualify ~ 4 minutes behind leader. JD missed by 1 second.... I know the feeling. |
| Trail/terrain running warm up/down 30:10 [3]5 km (6:02 / km) | |
| |
| |
Monday May 26 |
| Orienteering race 12:40 [5]* 3.6 km (3:31 / km) | |
| ahr:172 max:182 shoes: Yellow Saucony |
| EOC sprint qualifier. Stupidly easy, couple of route choices. Missed one route - ten seconds. Missed A final - one second. Calf was a bit sore. Tough heat. |
| Road/track running warm up/down 28:10 [3]5 km (5:38 / km) | |
| shoes: Blue Saucony Triumphs |
| Warm up and down. Didn't do enough strides in hindsight. |
Sunday May 25 |
| |
| Event: EOC 2008
|
| Orienteering intervals 27:00 [4]***** 4.2 km (6:26 / km) | |
| ahr:146 max:169 |
| Another pootle round the model map, with controls and running a bit faster today. |
Saturday May 24 |
| Orienteering 35:00 [3]***** 4.5 km (7:47 / km) | |
| ahr:131 max:153 shoes: Yellow Saucony |
| Little pootle round model map |
Friday May 23 |
| Note | |
| (rest day) |
| Travel day to EOC |
Thursday May 22 |
| Trail/terrain running 25:00 [2]4.5 km (5:33 / km) | |
| shoes: Asics terrain shoes |
| Put out some controls for some junior training, then had a massage |
| Cycling 50:00 [0]15 km (3:20 / km) | |
| |
| Cycling to office, to school, to shop.
Then in the evening to see some Crystal Skulls.
Chain slipped and I almost fell off my bike today. Pedals cut my achilles a bit, and bruised my calf. Grrr. |
| |
| C • Oooh... 6 |
Wednesday May 21 |
| Trail/terrain running warm up/down 20:00 [3]4.2 km (4:46 / km) | |
| shoes: Innov8s |
| Warm up with strides |
| Trail/terrain running intervals 20:00 [5]5.6 km (3:34 / km) | |
| shoes: Innov8s |
| 20 times 30/30 ints. What a session. Short enough that you run every interval at max, but long enough that it REALLY hurts. On the plus side its over after 20 minutes. Felt like I was flying past the dog and nordic walkers |
| Trail/terrain running warm up/down 18:00 [2]3 km (6:00 / km) | |
| shoes: Innov8s |
| Jogging after. Slow |
| Trail/terrain running warm up/down 26:00 [3]5 km (5:12 / km) | |
| shoes: Blue Saucony Triumphs |
| |
| Orienteering race 14:01 [5]***** 3.8 km (3:41 / km) | |
| ahr:171 max:184 spiked:19/21c shoes: Yellow Saucony |
| Stockholm City Cup 2 |
Tuesday May 20 |
| Trail/terrain running 53:00 [2]7.5 km (7:04 / km) | |
| shoes: Asics terrain shoes |
| Jogged to Näset and hung a sprint training for JR and DT, then jogged back. |
| |
| C • french thing 8 |
Monday May 19 |
| Trail/terrain running 54:30 [2]7.5 km (7:16 / km) | |
| ahr:127 max:150 shoes: Asics terrain shoes |
| Jogging to Grönsta and back, and hung a short distance training session for messers Rocke and Tullie on hardcore Euromeeting and JWOC training. Then to the gym for... |
| Strength and conditioning 45:00 [1] | |
| |
| Core, balance stability and some hamstring stuff with the boys. More fun with other people... |
Sunday May 18 |
| Orienteering long 1:46:54 [4]***** 14 km (7:38 / km) | |
| ahr:154 max:168 spiked:17/20c shoes: Integrators |
| Närkedubbeln long distance. Decided I wasn't going to race it, just use the opportunity to run on 1:15,000 - something I don't do enough. About as irrelevant for EOC as it could be, rocky, stony, hilly, marshy, wet. And it snowed.....
Did a classic example of how not to prepare for the race. We didn't really know our start times, woke up and had to clean the cabin we stayed in, got delayed by the dodgy dishwasher and left late. It was snowing so I didn't want to get out of the car. Ran to the start in plenty of time but met Speakey and got chatting. Realised I was getting close to my start time so headed to start only to find they were running really fast and I was a minute late. Grabbed my number and pins and put them on in the -1 box, and grabbed descriptions with 20 seconds to go. Unsurprisingly was a bit flustered and ran off in the wrong direction, got really confused by the vegetation and scale. Ran too far and 20 degrees wrong. Ran past number 2 without realising it. Worked out finally where I was and found number 1 just as Speakey came into it from the other direction (he started 6 minutes after me - oops). He was running much faster than me, but not navigating very cleanly, whereas I navigated very well after the first control. Managed to catch him at number 4 again, and then again at 6 when he was faffing in the circle. He missed 8 a bit as well, then I took a much better route to 9 so got ahead. He caught me again on the way to 13 and took a different route to 14 so didn't see him after that. Missed 15 about 2 minutes - stone on a bloody stony steep slope. Cruised in about 15 minutes down on the lead. Tough terrain (straight line dist 12km). Bloody freezing, couldn't feel my hands. |
| Trail/terrain running 12:00 [2]2 km (6:00 / km) | |
| shoes: Integrators |
| Slow jog to start, and little jog back to the car. Cold |
Saturday May 17 |
| Orienteering race 35:51 [5]***** 5.5 km (6:31 / km) | |
| ahr:168 max:180 spiked:12/15c shoes: Integrators |
| Närkedubbeln middle distance. It was bloody freezing, back into a thermal to run. Ran hard, but discovered how awful the tough the terrain was at the first control. Knee deep shrubs and stones of all sizes covering about half the area. It was hard to run fast, so I tried to get the orienteering right which I managed to quite a good extent. I only missed 10 seconds in the circle at 2 controls and 40 seconds at another control (bingo knoll in green). Wasn't running quite as fast as Fredrik L, but he missed a couple in the end so I won by 30 seconds. Really tough terrain and separated out the runners - only 4 runners under 40 minutes, and one of them Fredrik (2nd place) caught up! It is quite interesting to see how many groups formed in such a short race - you can see here(click Klunglöpning) especially further down the list.
Results here
Splits here
Will put map on my website as usual.
ps. this map could have been a bit of Rogie or something nearby in Scotland |
| Trail/terrain running warm up/down 36:00 [3]6 km (6:00 / km) | |
| shoes: Integrators |
| Quite a long warm up with strides. Also quite a long warm down jog as calf was a bit tight after.
Met James Montgomery on the way to the start, a guy I went to uni with and haven't seen or thought about for about 4 years! He just happened to be on a 4 month transfer in Sweden, and decided to go orienteering this weekend. Small world |
Friday May 16 |
| Cycling 20:00 [0]6 km (3:20 / km) | |
| (rest day) |
| Cycle to school and back.
Drove to Orebrö in the afternoon. Was raining and cold. |
Thursday May 15 |
| Cycling 10:00 [2]3 km (3:20 / km) | |
| |
| Trip to the sjukgymnast. She made me do some cycling before trying to damage my hamstrings beyond repair. Then she stuck loads of needles in me and left me to suffer for half an hour.... |
| Cycling 20:00 [0]6 km (3:20 / km) | |
| |
| School and back. Exam today. Was ok. |
| Trail/terrain running 1:22:00 [3]18.5 km (4:26 / km) | |
| ahr:142 max:158 shoes: Asics terrain shoes |
| Ran to club house (1.5km), then ran the 4km loop (Lidingöstaffet), then I ran the 10km loop (last 10km LL), then finished off with 3km loop (Lilla Lidingöloppet). Could still feel the needles from this morning, but that didn't slow me at all until the last 3km which was a little bit sore. Feel fine after though. |
Wednesday May 14 |
| Note | |
| |
| Surveying my garden |
| Cycling warm up/down 20:00 [2]6 km (3:20 / km) | |
| |
| Before and after.... |
| Strength and conditioning 20:00 [1] | |
| |
| Core, back, hamstrings, calves |
| Trail/terrain running warm up/down 28:00 [3]5 km (5:36 / km) | |
| shoes: Blue Saucony Triumphs |
| Jogging before and after and to underground station after after. Some strides in the warm up. |
| Orienteering race 10:42 [5]*** 3.12 km (3:26 / km) | |
| ahr:169 max:182 spiked:22/22c shoes: Yellow Saucony |
| Stockholm City Cup Round 1 in Humlegården.
Humlegården is pretty small... 1:2000 map and we covered every inch twice in 10 minutes. It's also basically flat. There is one hill which is 16m higher than the lowest point on the map. It is also 90% grass, and most of the rest is building. Was very much a park-o, at full intensity. It was actually quite difficult to make mistakes, more of a problem (for me at least) was sliding on the wet grass in my racing flats - poor choice. Also there were often quite a few people in the way - 300 people on my course starting at 15 or 30 second intervals... I felt ok on the warm up, a little tired and calf was a little sore after working it hard this morning. Ran well, didn't miss anything really, just slid up and down some slopes, maybe i ran the wrong side of a tree somewhere as well but hey. Finished second, 4 seconds after Anders Skarholt, with 2 more guys in the 6 seconds after me. Think he won 1000kr. Expensive 4 seconds - bugger. Next week is Gröna Lund Tivoli which should be fun.
Calf tight afterwards, but better with joggage.
Declared distance was 2.81, but running round a few buildings etc makes this one of the fastest o mins/km ever? |
| |
| C • not bad! 3 |
Tuesday May 13 |
| Trail/terrain running warm up/down 30:00 [2]4.5 km (6:40 / km) | |
| ahr:125 shoes: Asics terrain shoes |
| Jogging to Grönsta and back and bit extra |
| Trail/terrain running intervals 35:16 [4]8.8 km (4:00 / km) | |
| ahr:157 max:174 shoes: Asics terrain shoes |
| Foxdals round last 10k of LL. Jogged first and last, and ran 8 times 1km with 1 minute recovery at a good tempo pace but not really pushing. Running with Jaffa, Matte and Erik. Felt calf a little bit so won't run again today, will do some biking and stretching.
1kms between 3.19 and 3.44 depending on how hilly it was. Some of them are quite hilly. Little bit of jogging between each one as well.
Then did some stretching in the morning sun. Nice.
Quite a hard 'level 4' training |
| Cycling 30:00 [0]8.5 km (3:32 / km) | |
| |
| To school and back via library and Kansliet |
Monday May 12 |
| Cycling 25:00 [2]7 km (3:34 / km) | |
| |
| Cycling back from bbq. Windy and a bit chilly - like cycling uphill through cold treacle. Legs screwed from weekend too |
| |
| C • must have been a good bbq i... 1 |
Sunday May 11 |
| Note | |
| |
| Turns out the guy who spanked me yesterday has a half marathon time under 64 and is the best Swede ever on Lidingoloppet 30km... |
| |
| C • Mustafa Mohammed? 9 |
| Cycling 23:00 [2]6.5 km (3:32 / km) | |
| |
| Cycling to club bbq |
| Trail/terrain running warm up/down 31:30 [3]5.5 km (5:44 / km) | |
| shoes: Integrators |
| |
| Orienteering race 32:23 [5]*** 6 km (5:24 / km) | |
| ahr:172 max:180 spiked:12/17c |
| Roslagshelg middle distance. Pretty nice terrain about an hour north of Stockholm. Legs screwed from yesterday, nice blood blister under toe. Decided to try and push as hard as possible. Another scorcher of a day. Felt ok on the warm up, and legs felt good for about 10 minutes. Then it was a bit of a struggle. Didn't help that I was throwing away seconds all over the place. One 30+ second mistake, but at least 5 other places I lost 5-15 seconds. Not good enough, even at the end of 2 hard training weeks. Finished 2 minutes behind Fredrik Lowengren dammit. At least I beat all the other boys in the club.
Results here http://www.svenskidrott.se/Downloads/44101/docs/st... |
Saturday May 10 |
| Cycling 1:00:00 [2]18 km (3:20 / km) | |
| |
| Cycling to race and back |
| Trail/terrain running warm up/down 30:00 [3]6 km (5:00 / km) | |
| ahr:133 max:170 shoes: Blue Saucony Triumphs |
| Long warm up round some of the course, with extended strides.
Tried to warm down properly, but stomach was properly screwed. Could only manage 5 minutes, then had to sit in Portaloo for 10 minutes....
Something a bit funny going on with my stomach right now, thats 3 times in a month that I've had problems.... |
| Trail/terrain running race 42:24 [5]12 km (3:32 / km) vdot: 60.8 | |
| ahr:176 max:183 shoes: Blue Saucony Triumphs |
| SpringCross - cross country race round Djurgarden, a nice park north of Stockholm City Centre. Weather was beautiful, upside of 25 degrees in the heat of the day. Quite a big race - 2000 people running in the various categories. I ran the 12km and came 3rd, which sounds ok until you realise how I ran the race. I decided that there weren't going to be any 'good' runners, so I decided to run at the front from the start, with whoever was leading. Unfortunately for me, the guy at the front started fast. Really fast. My goal was to run 3.30 mins/km on average, with a target of 42mins. We ran the first (hilly) km in 3.05. Hmmm. Oh well. Second km was 3.23 (although I'm not convinced by the actual distances accuracy wise). Went through 3km in 9.46 and 4km in 12.59. Ouch. Then I realised he was a bit too fast for me and I died. The planned even split went out of the window - 20.21 for the first 6km lap, 22.03 for the second lap. I ran in 2nd place until about 4km, when a guy who started more sensibly came past, and I had nothing to give. Then it was just a case of hanging on. That is possibly the most painful way to run a race - 4km at maximum, then 8km in lactic agony. Kept in front of everybody else.
Splits here (some estimated - missed a couple of markers)
3.05 3.23 3.18 3.13 3.50 3.31
3.27 3.44 3.39 3.26 4.02 3.42
Stomach felt a bit dodgy last few km, but calf held up great.
Result list here
News article here
Race course here (two laps of)
|
| Note | |
| |
| After the race, cycled over to Lidingo Ultra 50km, spent 3 hours taking down arena in blazing heat - absolutely screwed now. Dehyrdated, legs tired, knackered. |
Friday May 9 |
| Trail/terrain running 26:00 [2]3.5 km (7:26 / km) | |
| shoes: Blue Saucony Triumphs |
| Little morning jog with mum |
Thursday May 8 |
| Trail/terrain running 56:00 [2]7.5 km (7:28 / km) | |
| shoes: Asics terrain shoes |
| Easy run with mother |
| Strength and conditioning 20:00 [1] | |
| |
| Few exercises and some core stuff |
| Cycling 20:00 [0]6 km (3:20 / km) | |
| |
| school and back |
| Trail/terrain running warm up/down 56:33 [2]7 km (8:05 / km) | |
| ahr:122 shoes: Asics terrain shoes |
| Jogging to clubhouse, then to Sodergarn for intervals. Rest between intervals, then jogging back to clubhouse |
| Trail/terrain running intervals 32:06 [4]6 km (5:21 / km) | |
| ahr:155 max:169 shoes: Asics terrain shoes |
| Terrain intervals, 3 times 2km. First one fairly easy, then getting harder.
11.09, 10.40, 10.17 |
Wednesday May 7 |
| Trail/terrain running 32:00 [2]5 km (6:24 / km) | |
| ahr:132 max:151 shoes: Asics terrain shoes |
| Easy early morning jog with Emil round the garden |
| |
| C • Just how big is your garden... 4 |
| Cycling 20:00 [0]6 km (3:20 / km) | |
| |
| To school and back, stomach is a bit dodgy today - too much steak? Stomach not used to so much meat now i live in scandi-land.... |
| Trail/terrain running warm up/down 20:30 [3]4 km (5:08 / km) | |
| shoes: Blue Saucony Triumphs |
| Long warm up with strides |
| Orienteering race 15:06 [5]***** 4.31 km (3:30 / km) | |
| ahr:170 max:179 spiked:15/17c shoes: Innov8s |
| District Sprint Champs. Stomach was dodgy before, but after a quick wildy on the warm up felt much better. Tricky course, good route choices and nice mix of urban and forest. 7 controls in view of arena was cool. Won by 5 seconds with a scrappy but ok run. |
| Trail/terrain running warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| ahr:125 max:126 shoes: Blue Saucony Triumphs |
| Jogging after with Andrew |
Tuesday May 6 |
| Trail/terrain running 46:30 [3]10.5 km (4:26 / km) | |
| ahr:138 max:157 shoes: Asics terrain shoes |
| Steady run round 10km trail followed by... |
| Strength and conditioning 30:00 [1] | |
| |
| In the gym doing exercises and core stuff. Left hammy still a bit weak, but calf feels really good |
| Trail/terrain running warm up/down 14:00 [2]2.5 km (5:36 / km) | |
| shoes: Integrators |
| |
| Orienteering 1:07:56 [3]***** 8 km (8:30 / km) | |
| ahr:138 max:156 shoes: Integrators |
| Really really long line-o in Domarudden. I found it really hard, and came off the line quite a lot. Once I jumped ahead about a km and made a massive parallel error and ran up the wrong hill. Fun training though.
Had a barbecue afterwards with club people by the lake. Ate too much steak. Mmmm steak. |
| Cycling 20:00 [0]6 km (3:20 / km) | |
| |
| To school and back |
Monday May 5 |
| Note | |
| (rest day) |
| Rest :) |
| Cycling 20:00 [0]6 km (3:20 / km) | |
| |
| To school and back |
| |
| C • DxDeluxe 2 |
Sunday May 4 |
| Orienteering 31:00 [4]***** 5.8 km (5:21 / km) | |
| ahr:154 spiked:12/13c shoes: Innov8s |
| Pairs training with Scott, taking different routes etc... |
| Orienteering 23:00 [3]***** 3.5 km (6:34 / km) | |
| ahr:142 max:159 spiked:9/9c shoes: Innov8s |
| Last part of course individually. Trickiest, hilliest, lowest visibility terrain of the week, quite difficult. |
| Trail/terrain running warm up/down 12:03 [2]2 km (6:02 / km) | |
| shoes: Innov8s |
| |
| Trail/terrain running 10:48 [2]2 km (5:24 / km) | |
| shoes: Asics terrain shoes |
| Jogging between sections and back to car |
| Orienteering 17:27 [3]***** 3 km (5:49 / km) | |
| shoes: Asics terrain shoes |
| Three sections of line orienteering. |
| Orienteering 14:23 [3]***** 2.5 km (5:45 / km) | |
| spiked:5/5c shoes: Asics terrain shoes |
| Map memory exercise - hanging and collecting |
| Orienteering race 10:23 [4]***** 2 km (5:12 / km) | |
| spiked:6/6c shoes: Asics terrain shoes |
| Two short races with Jamie and Rachel |
| Note | |
| |
| 200 controls for the week! |
Saturday May 3 |
| Orienteering 1:05:14 [3]***** 11.2 km (5:49 / km) | |
| ahr:139 max:152 spiked:22/23c shoes: Asics terrain shoes |
| Longer training, quite slow. Generally pretty easy at lower speeds, maybe missed 15 seconds. Bushier stuff can be a bit trickier. |
| Orienteering race 18:28 [5]***** 4 km (4:37 / km) | |
| ahr:162 max:173 spiked:15/15c shoes: Innov8s |
| 'Short' race around a more urban 'forest park' on outskirts of Riga. Very fast, very bushy in places, but shapes pretty obvious and lots of paths. Scotia ran 18.38, Jamie missed a bit in the green. Felt pretty sluggish - slow to get started today. Scott took 15 seconds on me by 2nd control |
| Trail/terrain running warm up/down 33:43 [2]5.5 km (6:08 / km) | |
| ahr:120 shoes: Innov8s |
| Jogging before trying to get legs working, collecting some controls after with Jamie |
Friday May 2 |
| Orienteering 42:18 [4]***** 8.2 km (5:10 / km) | |
| ahr:151 max:172 spiked:17/18c shoes: Asics terrain shoes |
| Slightly faster training in bigger dunes. Some vague flat areas, but also some 20-30m dunes and some marshy areas. Pushed the last km quite hard when I caught Scotia. |
| Trail/terrain running warm up/down 14:18 [2]2.8 km (5:06 / km) | |
| shoes: Asics terrain shoes |
| Jogging before and after - back to cabins again |
| Trail/terrain running 21:30 [2]3.5 km (6:09 / km) | |
| ahr:126 shoes: Innov8s |
| Jogging before, between sections, then collecting some controls after |
| Orienteering 5:30 [3]***** 1 km (5:30 / km) | |
| ahr:136 max:148 shoes: Innov8s |
| Line course |
| Orienteering race 10:42 [5]***** 2.4 km (4:27 / km) | |
| ahr:162 max:169 spiked:7/7c shoes: Innov8s |
| Gaffled head to head race with Scotia and Olav Lundanes. Both had shorted early on, so was chasing, caught Scott up but not Olav |
| Orienteering race 9:57 [5]***** 2.4 km (4:09 / km) | |
| ahr:169 max:180 spiked:10/10c shoes: Innov8s |
| Hunting start with Scotia, then Olav, then me, then Norberg and Jamie. Lightning fast terrain with great visibility. Caught Olav and Scott about 20-30 secs, got within a few seconds, then we had a gaffled last loop, and I couldn't quite get into the sprint finish. |
Thursday May 1 |
| Note | |
| |
| Travelling to Riga - early morning flight |
| Orienteering 59:25 [3]***** 9.3 km (6:23 / km) | |
| ahr:140 spiked:23/25c shoes: Innov8s |
| Easy training to ease into Latvian maps and training camp. Beautiful sand dunes, pretty fast but vague and bushy in places. Got a pine needle in my eye which pissed me off for 20 minutes or so.
Saw an elk in the marsh :) |
| Trail/terrain running warm up/down 13:30 [2]2.5 km (5:24 / km) | |
| shoes: Innov8s |
| Some jogging before down to the beach, then running back to the cabins after training |