Sunday Apr 27 |
 | Note | |
| (rest day) |
| I bascially stayed up all night watching Tiomila and I don't really function well when I haven't slept. I wanted to train today at some point, but it just didn't seem to make much sense in my state. |
Saturday Apr 26 |
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| Event: Tiomila 2008
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| running (TE 2.0) 20:00 [1] 3.9 km (5:08 / km) | |
| ahr:142 shoes: Asics 1090 |
| Morning jog... running the 3rd leg at Tiomila for OK Tyr today. After that I will be watching and cheering for my three favorite teams, VeVe, CSU and of course also Tyr all night long! |
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| C • Great run today!!! 2 |
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| C • Bravo Sandra!!! 4 |
| running warm up/down 1:09:12 [2] 10 km (6:55 / km) | |
| ahr:155 max:175 shoes: VJ Integrators (black/green) |
| Long-ish warm-up because I wanted to be sufficiently warm for what I thought would be a very fast race. I also started warming up early, because it was somewhat hard to predict how long the first two legs would have, since they were pretty wrong with the predicted winning times. The warm-up had lots of stops to talk with the coach and see how we were doing. It was great to "get coached" before the race. He told me what I should keep my head up, since the woods are open, and that I should give 110%, both of which I thought about during the race. |
| Orienteering race (TE 4.9) 34:37 [5]**** 5.2 km (6:39 / km) +100m 6:04 / km | |
| ahr:187 spiked:12/13c shoes: VJ Integrators (black/green) |
| 3rd leg at Tiomila
This leg was un-forked, so basically it basically meant that most women out there were going to the same controls. I started fast and passed a bunch of women in during the field running and then had to lead this group to the first few controls. Ran into a control circle on one control a little too far to the right and missed it by 45 seconds, but this was the biggest mistake of my race. After this mistake, Simone Niggli caught up with me and I started to push a little harder and ran with her. I took some different micro route choices and got to two controls ahead of her. The first time I made a small 5 second bobble to the next control and she was there again, the 2nd time I got to the control enough ahead of her (she was too far to the right) and stayed ahead for the next 3 controls until I made another 5 second bobble (I left the control at slightly the wrong angle). On the steep downhill to the last control I got ahead and stayed ahead of her into the change over. It was a great race for me, I felt confident in my orienteering and was aggressive in my running speed. Of course, I did feel a little more safe than usual, since I wasn't alone and the control weren?t forked.
I ended up 18th of my leg, 2'56" behind the best time, but only 1'25" behind the 2nd best time, and moved the team from 53rd to 38th. Linn Nilsson moved us up to 28th with an awesome run and Mia Gyllenberg got us into 23rd for our final result. A awesome result for us. It was fun to be a part of it.
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| stretching 10:00 [0] | |
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Thursday Apr 24 |
| indoor bike (hometrainer) warm up/down 5:00 [1] | |
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| strength 45:00 [2] | |
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| 20' of core strength and then some of the usual strength program. Showed Kat and Boris what I usually do, so that was cool. |
| running 12:00 [1] 1.8 km (6:40 / km) | |
| shoes: VJ Integrators (black/green) |
| Running to the start of the O training, walked back with Marc afterwards. |
| Orienteering (TE 2.5) 40:32 [2]**** 3.2 km (12:40 / km) | |
| spiked:9/12c shoes: VJ Integrators (black/green) |
| OK Linne training. Did two loops with Marc. Walked the first one and then jogged the second one. Beautiful woods, I would like to go there another time and run at a normal speed. |
Wednesday Apr 23 |
| running 45:00  8 km (5:38 / km) | |
| ahr:160 shoes: Inov-8 Mudclaw 270 |
| Running from Boris's place to Nasten and doing various "intervals" on trails between sections of orienteering. The intervals varied between 2.5-3.5min, did 4 of them |
| Orienteering (TE 3.2) 1:00:32  6 km (10:05 / km) | |
| ahr:165 max:177 spiked:8/10c shoes: Inov-8 Mudclaw 270 |
| Went to some of the fixed Tiomila training controls on Nasten. Kept making parallel mistakes with the marshes, but correcting quickly. Not my most clean day in the woods, but good to get some practice in difficult terrain again. |
| Orienteering (TE 3.4) 47:49 [2]***** 5 km (9:34 / km) | |
| ahr:160 max:178 spiked:8/10c shoes: Inov-8 Mudclaw 330 0 |
| OK Linne club training
I spend a few minutes trying to find the start... after that I had my fair share of problems but also had some good flow too. Lunsen is tough. |
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| C • Would you be able to post t... 1 |
| stretching 5:00 [0] | |
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Tuesday Apr 22 |
| running (TE 3.2) 1:03:09 [2] 10.3 km (6:08 / km) | |
| ahr:154 max:175 |
| I left this morning at 5am for Sweden and arrived in Uppsala this afternoon. The weather is great here! Beautiful blue skies and warm too! Much nicer than at home.
Boris, Kat and I went for a run around Stadsskogen, then Norby and small trails on Nåsten. Swedish woods are so pretty. It was really nice to go running. |
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| C • Nice and warm 2 |
Monday Apr 21 |
| running (TE 3.1) 1:13:25 [2] 11 km (6:40 / km) +460m 5:31 / km | |
| ahr:146 max:177 |
| Ran from home up to End der Welt, then down to Orvin and over to Evilard, then almost all the way down to Biel and then the 350 meters back up to Magglingen. Raining and cold again :-( |
| running drills and plyometrics 45:00 [3] | |
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| The usual running drills and plyometrics, a lot of jumps, but mostly fast coordination type of jumps. |
| strength 45:00 [2] | |
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| Building my strength up again. It's nice to feel that I still have it! |