Road/track running warm up/down 39:00 [2] 7.5 km (5:12 / km)
shoes: Black Saucony Triumphs
Quite long warm up and cool down
Orienteering race 53:20 [5] ***** 10.7 km (4:59 / km)
ahr:152 max:174 spiked:15/21c shoes: 2009 Twisters
Rånässtafetten. 5 man relay north of Stockholm. I ran the second leg in a strong Lidingo team. Matte ran quite well on the first to send me out in 9th, 1.40 down on the leaders, about 1.20 down on a strong pack of 2-4th, and just in the middle of a group of maybe 10 runners. I started really really fast and was the first in the group to the long first control (and I never saw any of that group again). On the way to the 2nd control I passed the 4th placed team (and possibly one other which I never saw). As I left the 3rd control I saw Jan Troeng of Linne hunting for his control, and I could see Kalevan Rasti in front, so I guessed (correctly) that I was up in the lead. To the 5th control I passed KR and I was running really well. I didn't chose a great route to the 6th, and Jan caught us again. Then we ran together to the 7th (not a great route choice). After the 7th, we had different gaffles and I never saw Jan again. I had a longer forking here (although I didn't know it then) and he and KR got ahead. I actually lost a little time on the 8th, and lost a few seconds in the circle at the 10th. To the 12th was across a field, and I could see noone in front or behind, so I thought maybe I was running in the lead. I took the next controls well, but was starting to get a little tired. Looking at the splits at the 14th control I was still leading my gaffle (there were only 3 'long' courses, run in different orders), but from there to the finish I dropped to 6th, losing around a minute to Matthias Karlsson. I took a poor route to the 18th, and then I saw the KR guy again, but twice from then to the finish he had shorter / easier gaffles and I had no chance to catch him. I also lost a little in the green area to 19 and also to the last control - was a little tired and stressed! I guessed that Jan was ahead, and I was right, he finished 2 minutes before me - he took 2 minutes on me on the second half of the course (ok there was big gaffling). I was pretty happy when I finished with my race, from 9th to 3rd, 3rd fastest leg time, but now analysing the race, it could have been so much better. I never lost more than 25 seconds on any control, but I lost little bits too often. I started really well, especially the first 5 controls and around 20 minutes, but I wasn't orienteering so well on the last 15-20 minutes.
The other guys in the team didn't manage to catch KR or OK Linne again, but we stayed ahead of the chasers to finish 3rd. Not bad, but nobody was really satisfied. 10 minutes down again! Not good enough
Road/track running 19:00 [3] 4.0 km (4:45 / km)
shoes: Black Saucony Triumphs
Recovery run at Boson with Emil, followed by a good stretch