Thursday Jul 31 |
 | Orienteering race 1:50:39 [4]*** 13.5 km (8:12 / km) | |
| 24c shoes: Walsh Elite Racer |
| WUOC long distance. Ended up in 40th place. I'm quite pleased with that result becouse I started so early (as nr 5) and the forest was so dense. |
| Running warm up/down 35:00 [2]5 km (7:00 / km) | |
| shoes: Walsh Elite Racer |
| |
Tuesday Jul 29 |
| Orienteering long 55:00 [3]*** 6 km (9:10 / km) | |
| ahr:139 max:177 spiked:12/12c slept:9.0 shoes: Walsh Elite Racer |
| Wuoc model event south of Tartu. Easy running and checking the terrain and the map. Still felt a bit tired after o-ringen, hopeing that it will pass til I'm going to race on thursday (long). |
Monday Jul 28 |
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| Event: WUOC 2008
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Sunday Jul 27 |
| Rollerskiing long 1:00:00 [2] | |
| ahr:123 max:155 |
| Rollerskiing at home. |
Friday Jul 25 |
| Orienteering race 1:34:24 [5]*** 10.6 km (8:54 / km) | |
| spiked:10/15c shoes: Walsh trainer |
| O-ringen day 5. 51st place in the overall. |
| Running warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: Walsh trainer |
| |
Thursday Jul 24 |
| Orienteering race 34:26 [4]*** 6.2 km (5:33 / km) | |
| spiked:10/13c slept:11.0 shoes: Walsh trainer |
| I managed to run okey after about 2 min of mistakes to the two first controls. Lost about 2-3 min totaly on mistakes, less then on the other days, but still to much. Lost most of the time on route choises. Fun course with mostly downhill orienteering. |
| Running warm up/down 30:00 [3]2 km (15:00 / km) | |
| shoes: Walsh trainer |
| No much warm up. Took the lift to the start. |
Wednesday Jul 23 |
| Orienteering race 1:22:01 [4]*** 11.6 km (7:04 / km) | |
| spiked:17/19c slept:8.0 shoes: Walsh Elite Racer |
| O-ringen day 3, long distance. Quite good race today, missed about 4-5 min totaly. But I lost some time on my route choises to the 4th and the 10th (the long llegs), totaly around 4-5 min. Still not good but a lot better then yesterday. |
| Running warm up/down 50:00 [3]5 km (10:00 / km) | |
| shoes: Walsh Elite Racer |
| |
Tuesday Jul 22 |
| Orienteering race 41:00 [4]4.53 km (9:03 / km) | |
| shoes: Walsh trainer |
| O-ringen day 2, Very bad race, |
| Running warm up/down 1:00:00 [2]5 km (12:00 / km) | |
| shoes: Walsh trainer |
| Long way to the start today. |
Monday Jul 21 |
| |
| Event: Oringen 2008
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| Orienteering race 1:20:18 [4]*** 10 km (8:02 / km) | |
| spiked:15/19c slept:8.0 shoes: Walsh Elite Racer |
| O-ringen 1st day. Messed up in the last part, a six min mistake in a green area. At least 1o min of mistakes. Hopeing to do better tomorrow. |
| Running warm up/down 1:00:00 [2]5 km (12:00 / km) | |
| |
| Long warm up and down. |
Saturday Jul 19 |
| Orienteering long 1:08:30 [3]*** 7 km (9:47 / km) | |
| spiked:9/10c |
| Running on a training map near, Högfjället, Sälen. |
Friday Jul 18 |
| Running tempo 1:07:35 [3] | |
| shoes: Nike zoom elite+ 4 |
| Road-running between Söderbärke and Ludvika. |
Thursday Jul 17 |
| Running tempo 30:00 [3] | |
| shoes: Nike zoom elite+ 4 |
| Running in the forest. My legs felt better today so I think that I will run intervals tomorrow. |
Wednesday Jul 16 |
| Rollerskiing 37:36 [3] | |
| ahr:128 max:165 |
| Rollerskiing in Almunge. |
| Running 14:22 [3]3 km (4:47 / km) | |
| ahr:140 max:165 slept:7.0 shoes: Nike zoom elite+ 4 |
| Easy running directly after rollerskiing. |
Sunday Jul 13 |
| Orienteering race 46:56 [4]*** 7 km (6:42 / km) | |
| spiked:13/16c shoes: adidas swoop |
| Day 3. Bettert then yesterday but still bad. 5th in the overall.
 |
| Running warm up/down 30:00 [3]3 km (10:00 / km) | |
| shoes: adidas swoop |
| |
Saturday Jul 12 |
| Orienteering race 50:00 [4]*** 7 km (7:09 / km) | |
| spiked:10/16c shoes: adidas swoop |
| Day 2. Awful race with a lot of mistakes. My running felt better today though.
 |
| Running warm up/down 30:00 [3]3 km (10:00 / km) | |
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Friday Jul 11 |
| Orienteering race 23:55 [4]*** 4 km (5:59 / km) | |
| spiked:7/11c shoes: Silva K120 |
| Eskilstuna Weekend day 1. A race with to many small mistakes gave me the 5th place. I was also really tired today and I wasn't running fast enough.
 |
| Running warm up/down 45:00 [2]5 km (9:00 / km) | |
| shoes: Silva K120 |
| |
Thursday Jul 10 |
| Rollerskiing tempo 30:00 [3]10 km (3:00 / km) | |
| |
| Rollerskiing in Almunge at an hilly course. |
Wednesday Jul 9 |
| Orienteering intervals 50:00 [5]*** 10 km (5:00 / km) | |
| ahr:170 max:183 spiked:24/25c slept:10.0 weight:74kg shoes: Puma asfalt |
| Sprint-O intervals in Sandviken., the same training I did some month ago but this time with a different routechoise to every control. Each interval was about 4-5 min long. |
Tuesday Jul 8 |
| Running intervals 1:03:00 [5]15 km (4:12 / km) | |
| ahr:141 max:190 shoes: Broo´ks mach 9 |
| 4*4 min intervals with Linköpings OK. I still felt a bit tired since the weekend.
Avg hr during each interval: 1, 168 2, 173 3, 173 4, 176 |
| Rollerskiing long 36:00 [2]10 km (3:36 / km) | |
| ahr:119 max:151 |
| Easy rollerskiing with Oscar in Linköping before training. |
Sunday Jul 6 |
| Rollerskiing 33:08 [3]10 km (3:19 / km) | |
| slept:7.0 |
| I felt like training after the long drive home from Göteborg. Rollerskiing. |
| Orienteering race 1:00:00 [3]6 km (10:00 / km) | |
| shoes: Walsh Elite Racer |
| Spectator race long, on the same map as jwoc relay. Twisted my right ankle again. |
Saturday Jul 5 |
| Orienteering race 1:05:00 [3]8 km (8:08 / km) | |
| shoes: Walsh Elite Racer |
| Spectator race long. Twisted my right ankle again. |
| Orienteering race 16:00 [5]3 km (5:20 / km) | |
| ahr:174 max:187 spiked:14/16c slept:7.0 shoes: Broo´ks mach 9 |
| Sprint training in Sävedalen, Gbg, with Mattias and Magnus. I was able to run fast the whole training even though I was really tired before we started. |
| Running warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Broo´ks mach 9 |
| |
Friday Jul 4 |
| Orienteering tempo 14:39 [5]*** 3 km (4:53 / km) | |
| ahr:176 max:189 spiked:14/16c shoes: Broo´ks mach 9 |
| Jwoc sprint course. Really fun and technical course! I made some mistakes because there where no controls in the forest and I had to slow down so that I would be at the right position. I also made a bad routechoise to the 12th control and lost about 40 seconds (according to winsplits). |
| Running warm up/down 30:00 [2]4 km (7:30 / km) | |
| shoes: Broo´ks mach 9 |
| |
| Orienteering race 34:00 [4]*** 4.3 km (7:54 / km) | |
| spiked:13/16c shoes: Walsh Elite Racer |
| Spectator race middle at Skatås, Gbg. Ok race with some stupid mistakes at the end. I also twisted my right ankle in the beginning of the course, but I think that I'm still going to be able to train. |
Thursday Jul 3 |
| Orienteering race 38:35 [4]*** 4.1 km (9:25 / km) | |
| spiked:12/16c slept:6.0 shoes: Walsh Elite Racer |
| Spectator race at the same course at jwoc middle final (Men A). I made one big mistake and a couple of smaller ones. Overall an ok race which would have been enough for an 36th place at jwoc.
It was very warm today, I was good that the course wasn't longer then 4,1 km! |
Wednesday Jul 2 |
| Running hills 48:00 [3] | |
| shoes: Broo´ks mach 9 |
| Easy running in the forest. |