Thursday Jul 31 |
 | Trail/terrain running warm up/down 10:42 [2]1.78 km (6:00 / km) | |
| shoes: Integrators |
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| Orienteering race 1:44:36 [5]***** 15 km (6:58 / km) | |
| shoes: Integrators |
| Auvergne 3 days stage 2 |
Wednesday Jul 30 |
| Trail/terrain running warm up/down 10:30 [2]1.75 km (6:00 / km) | |
| shoes: Innov8s |
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| Orienteering race 16:46 [5]***** 4 km (4:12 / km) | |
| shoes: Innov8s |
| Auvergne 3 days stage 1 |
Tuesday Jul 29 |
| Note | |
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| Morning sightseeing in Paris - Eiffel Tower, Arc de Triomphe etc...
Afternoon driving down to Auvergne |
Monday Jul 28 |
| Note | |
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| Travelling to Paris after morning with the juniors at Uppsala |
| Orienteering intervals 47:15 [4]***** 6 km (7:52 / km) | |
| shoes: Integrators |
| Trains on Lunsen with Uppsala juniors |
| Trail/terrain running 27:30 [2]550 km (3 / km) | |
| shoes: Integrators |
| Hanging some controls and some jogging |
Sunday Jul 27 |
| Trail/terrain running 39:00 [2]6.5 km (6:00 / km) | |
| shoes: Asics terrain shoes |
| Easy run with Liis |
Thursday Jul 24 |
| Orienteering 34:00 [3] | |
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| Oringen WC middle distance |
Wednesday Jul 23 |
| Orienteering 1:07:10 [3] | |
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| Oringen WC long |
Tuesday Jul 22 |
| Orienteering 16:20 [3] | |
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| Oringen WC sprint |
Monday Jul 21 |
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| Event: Oringen 2008
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Sunday Jul 20 |
| Orienteering 43:28 [5] | |
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| WOC Relay - Champions! |
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| C • Relays 4 |
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| C • have a good night! 1 |
Saturday Jul 19 |
| Trail/terrain running warm up/down 5:22 [2]0.88 km (6:07 / km) | |
| ahr:115 shoes: Innov8s |
| Jog to start |
| Orienteering 29:59 [3]***** 4.84 km (6:12 / km) | |
| ahr:145 spiked:16/17c shoes: Innov8s |
| Public race at WOC long. Cruised round to get some idea of the terrain before relay tomorrow. Nice forest except for one dense green bit |
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| C • Relay 5 |
Friday Jul 18 |
| Swimming 20:00 [1]0.5 km (40:00 / km) | |
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| Swimming in a quarry, jumping off rocks etc |
Thursday Jul 17 |
| Orienteering race 29:54 [5]***** 5 km (5:59 / km) | |
| ahr:167 max:180 shoes: Integrators |
| WOC middle qualifier. Quality race. Made one route choice error ~45 secs. Finished 8th, 2 mins down. |
| Trail/terrain running warm up/down 15:00 [2]2.3 km (6:31 / km) | |
| ahr:120 shoes: Integrators |
| Jogging after |
| Trail/terrain running warm up/down 22:00 [3]4 km (5:30 / km) | |
| shoes: Integrators |
| Warm up with strides |
| Orienteering race 39:07 [5]***** 7 km (5:35 / km) | |
| ahr:170 max:190 shoes: Integrators |
| WOC middle final - what an amazing race! Properly difficult all the way, with rocks labyrinth, confusing green areas and vague slopes. I really enjoyed the race, and despite 2 big (ish) mistakes (1.15 at number 9 and 2 mins at 13) I can't really be too disappointed with my race. Took 5 places from the spectator control to the finish, including 2 on the run in which was nice. Highest heart rate for over a year! |
| Orienteering warm up/down 30:00 [3]5 km (6:00 / km) | |
| shoes: Integrators |
| Warm up including strides and jogging after |
Wednesday Jul 16 |
| Orienteering 22:00 [4]***** 3 km (7:20 / km) | |
| shoes: Integrators |
| 2 times 11mins ish orienteering sections on the closest map to WOC middle |
| Trail/terrain running warm up/down 13:00 [2]2 km (6:30 / km) | |
| shoes: Integrators |
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Tuesday Jul 15 |
| Orienteering 31:00 [3]***** 4.9 km (6:20 / km) | |
| ahr:141 max:161 spiked:19/19c shoes: Integrators |
| Kamenec middle training - first ever session with my new Garmin Forerunner 405 very exciting :). Played with Quickroute all afternoon.
Felt good today - no kites so had to orienteer pretty carefully. |
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| C • "pretty carefully" 2 |
| Trail/terrain running warm up/down 20:00 [3]3.2 km (6:15 / km) | |
| ahr:125 max:147 shoes: Integrators |
| Run up to the start and then some jogging after |
Monday Jul 14 |
| Road/track running 21:00 [2]3.5 km (6:00 / km) | |
| ahr:116 shoes: Blue Saucony Triumphs |
| Easy jog from the accommodation |
Sunday Jul 13 |
| Orienteering race 11:06 [5]***** 3.5 km (3:10 / km) | |
| ahr:171 max:185 spiked:17/17c shoes: Yellow Saucony |
| WOC sprint qualifier. Good race to start the week. Had a tricky route choice to start, then 4 controls in quick succession in a little park, then long legs across town to another park. All quite straightforward, then some tower blocks at the end, when the only issue was crossability of fences - I went for the crossing points rather than attempt a crossing and lost a bit of time. Otherwise had good splits throughout and map with route up on www.grahamgristwood.co.uk |
| Road/track running warm up/down 35:10 [3]6.39 km (5:30 / km) | |
| shoes: Blue Saucony Triumphs |
| Warm up including strides and jogging after. |
| Orienteering race 14:57 [5]***** 4 km (3:44 / km) | |
| ahr:172 max:184 spiked:14/17c shoes: Yellow Saucony |
| WOC sprint final
22nd place
Very disappointing performance and result. I didn't feel great warming up - legs felt a bit heavy from the morning and felt a bit tired and lethargic. Warmed up well and tried to get myself worked up. Guess I was slightly worried about the will there be a thunderstorm / won't there. I decided there wouldn't be and put on my racing flats. The thunderstorm hit me at number 2 and continued nicely for the majority of my race, including all 8 'technical' controls in the gardens. Picked the correct route to the first control. but I was obviously off the pace immediately, losing 14 seconds to the best. Started well in the gardens though, and when the heavens opened I was doing ok. Got a bit stressed coming out of number 4 and made a rushed panicy decision to go up and over which was a big mistake. Started to get a bit flustered but managed to calm myself down. Ran ok through to number 10, but I picked the wrong (longest but simplest) route choice to 11. 12 - 14 was simple, but I lost a few seconds on 14 on running speed. 15 I had planned, but then coming out af 14 I started to rush a bit, and bananad big style. Corrected myself, but that combined with the less good route choice anyway cost me at least 10 seconds and probable around 7-8 places. Dammit.
I let the storm over - affect me. The lack of grip was a problem, but it seems like my running speed in the technical part was ok - lost a little time running on the longer legs.
Need to think about recovery and refueling between two races in a day a bit more, especially before Thursday.
Summary-
I was definitely one of the worst hit by the weather, but I should have dealt with it better. Very frustrating performance and result, but on the plus side, it is really positive that I consider 22nd a disastrous days work at the World Championships. The qualification was basically perfect, and I had the potential to take a place on the podium or even the bronze on the day with a good performance. |
| Road/track running warm up/down 17:00 [2]3 km (5:40 / km) | |
| shoes: Blue Saucony Triumphs |
| Jogging back from the arena to the accommodation |
| Road/track running warm up/down 25:00 [3]4.5 km (5:33 / km) | |
| ahr:131 max:170 shoes: Blue Saucony Triumphs |
| Long warm up with jogging and long strides |
Saturday Jul 12 |
| Orienteering 13:00 [3]2.8 km (4:39 / km) | |
| shoes: Blue Saucony Triumphs |
| Sprint model map |
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| C • Good luck mate! 1 |
Friday Jul 11 |
| Orienteering 15:30 [5]4 km (3:52 / km) | |
| shoes: Blue Saucony Triumphs |
| Sprint training Sumperk |
| Orienteering race 2:38 [5]0.7 km (3:46 / km) | |
| shoes: Blue Saucony Triumphs |
| Sprint training |
| Orienteering race 1:34 [5]0.4 km (3:55 / km) | |
| shoes: Blue Saucony Triumphs |
| Sprint training |
| Road/track running warm up/down 25:30 [2]4.25 km (6:00 / km) | |
| shoes: Blue Saucony Triumphs |
| Jogging before, during and after |
Thursday Jul 10 |
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| Event: WOC 2008
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| Trail/terrain running 22:00 [2]3.67 km (6:00 / km) | |
| shoes: Asics terrain shoes |
| Easy jog before leaving sunny Boson |
Wednesday Jul 9 |
| Note | |
| weight:62kg |
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| Trail/terrain running warm up/down 11:40 [3]2.5 km (4:40 / km) | |
| ahr:130 max:146 shoes: Asics terrain shoes |
| Warm up from home along the 10km loop to the fork where I started my intervals |
| Trail/terrain running intervals 20:00 [5]5.4 km (3:42 / km) | |
| ahr:172 max:180 shoes: Asics terrain shoes |
| 20 times 30/30 around the 10km loop. Felt like I was pushing really hard, managed to maintain a really high heart rate and was absolutely at the limit on the last couple. Felt like my hardest session all year, wanted to throw up at the finish. Top prep for sunday. |
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| C • lykke til 2 |
| Trail/terrain running warm up/down 11:26 [3]2.3 km (4:58 / km) | |
| ahr:147 max:165 weight:61.1kg shoes: Asics terrain shoes |
| Jog / crawl back home. Heart rate stayed really high. |
Tuesday Jul 8 |
| Note | |
| (rest day) |
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Monday Jul 7 |
| Trail/terrain running 1:16:20 [3]15 km (5:05 / km) | |
| ahr:133 max:155 shoes: Asics terrain shoes |
| Steady run with Emil, along the coast around Elfvik in the pissing rain. Got very very wet but not cold at all. |
| Tennis 1:30:00 [1] | |
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| Tennis with Emil Anders and Petter |
Sunday Jul 6 |
| Cycling warm up/down 20:00 [2]6.6 km (3:02 / km) | |
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| Cycling intervals 40:00 [5]13.4 km (2:59 / km) | |
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| 4 times 8 minutes with 2 minutes recovery |
| Tennis 1:00:00 [1] | |
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| Jelly legs from the bike intervals, still managed to thrash Emil though |
Saturday Jul 5 |
| Tennis 50:00 [1] | |
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| Me and Emil had our asses kicked by Emma and Linus |
Friday Jul 4 |
| Trail/terrain running warm up/down 30:00 [2]5.45 km (5:30 / km) | |
| ahr:130 shoes: Blue Saucony Triumphs |
| Jogging before and after round Boson |
| Road/track running warm up/down 13:30 [3]2.5 km (5:24 / km) | |
| shoes: Blue Saucony Triumphs |
| Strides and jogging round the track, plus jogging in between reps |
| Road/track running intervals 13:07 [5]4.4 km (2:59 / km) | |
| ahr:163 max:177 shoes: Blue Saucony Triumphs |
| 4 times 1km in 2.59 off 90 secs, plus 1 times 400m in 1.11 at the end when I lost motivation for the last one. Pushed the 4th one a bit hard to stay under 3 mins, found it tough to keep up the pace on my own on the last one. |
| Note | |
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| Calf a little bit sore after - ah yes thats why I haven't been running on the track all spring |
Thursday Jul 3 |
| Aquajogging 20:00 [2] | |
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| Trail/terrain running 1:00:00 [2]10 km (6:00 / km) | |
| ahr:119 max:144 shoes: Asics terrain shoes |
| Easy run with Magnus, about half in terrain, half on trails. |
Wednesday Jul 2 |
| Tennis 1:00:00 [2] | |
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| Nadal progressed into the next round and thrashed Federer today, who was playing pretty similarly to Murray yesterday it has to be said
Sauna after |
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| C • crystal ball? 2 |
| Trail/terrain running tempo 58:46 [4]13.3 km (4:25 / km) | |
| shoes: Blue Saucony Triumphs |
| Last 10km loop. Good tempo with Emil |
Tuesday Jul 1 |
| Cycling 30:00 [2]10 km (3:00 / km) | |
| ahr:123 max:138 |
| Easy indoor session. Wore a thermal as part of heat acclimatisation. Sweated a lot. |
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| C • yuk 2 |
| Strength and conditioning 15:00 [1] | |
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| Note | |
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| Then some stretching, sauna and quick dip in the sea on the way home. |
| Tennis 1:00:00 [2] | |
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| I anticipation of Murray v Nadal, Emil and I staged a similar match. Nadal won |