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Training Log Archive: mood

In the 31 days ending Aug 31, 2010:

	activity	#	time	miles		km		+m
	Cycling - MTB	23	28:11:19	201.08		323.6
	Orienteering	7	6:58:16	33.55	(12:28)	54.0	(7:45)
	Running - hard ground	8	6:36:05	21.75		35.0
	Strength	1	50:00
	Running - soft ground	1	33:00	3.42	(9:39)	5.5	(6:00)
	Cycling - Road	1	30:00
	Total	35	43:38:40	259.8		418.1
averages - sleep:8.4

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Tuesday Aug 31, 2010 #

6 PM

Orienteering tempo 1:00:00 [4] 8.0 km (7:30 / km)
shoes: Inov8 x-talon 212

Middle distance training in the eastern parts of Lunsen. 2x3km middle-o. Made a big mistake on nr 1 (about 1 min) before I got into it. The 2nd course went better with only 30sec missed. Running felt a lot better then I expected.

Monday Aug 30, 2010 #

Cycling - MTB 1:45:00 [3]
slept:11.0

Sunday Aug 29, 2010 #

Cycling - MTB long 30:00 [3]

Went out on the bike, but i didn't get far. The chain broke after just 20min of cycling so I had to go back. Luckily the nearest way home was just 2K so I got back home quick.

2 PM

Cycling - MTB long 1:15:00 [3] 12.6 km (10.1 kph)
slept:10.0

Training in Mora with Erik Frost at the ban-anna trail.

Saturday Aug 28, 2010 #

Event: SM Lång

Cycling - MTB long (Orienteering) 1:36:00 [2]
slept:12.0

MTBO training in Mora. First a middle distance course at Hemus, followed by a "long" distance at Bonäs-Våmhus.

Friday Aug 27, 2010 #

Cycling - MTB long 1:26:00 [2] 26.0 km (18.1 kph)

Easy ride in Almunge. Most roads are closed off because off the rally, so I'm going to Mora for the weekend to train. Hopefully some of the other guys in the mtbo team will join me for some trainings.

Thursday Aug 26, 2010 #

Cycling - MTB long 1:36:00 [3] 40.0 km (25.0 kph)

Night-mtb. I riged my headlamp to the handlebar off the bike.

Wednesday Aug 25, 2010 #

Strength 50:00 [3]

Tuesday Aug 24, 2010 #

Note
slept:6.0

Working today.

Orienteering race 39:43 [4] 5.0 km (7:57 / km)
shoes: Nike Zoom Forever XC

Club champs. Bad race.

Running - hard ground warm up/down 20:00 [2]
shoes: Nike Zoom Forever XC

Monday Aug 23, 2010 #

Cycling - MTB long 1:26:00 [3] 40.0 km (27.9 kph)
slept:11.0

Running - hard ground 45:00 [3]
shoes: Nike Lunartrainer

Jog around Uppsala with Kajsa.

Sunday Aug 22, 2010 #

Cycling - MTB long 1:25:00 [2]

Saturday Aug 21, 2010 #

8 PM

Cycling - MTB long 1:46:00 [2] 45.0 km (25.5 kph)

Friday Aug 20, 2010 #

8 PM

Running - hard ground tempo 40:00 [3] 6.0 km (6:40 / km)
slept:10.0

Thursday Aug 19, 2010 #

Cycling - MTB 1:30:00 [3]

Tuesday Aug 17, 2010 #

Cycling - MTB long 1:15:00 [3]

Monday Aug 16, 2010 #

Cycling - MTB long 1:07:00 [3]
slept:9.0

Testing the new bike in Uppsala (a Scott Scale 70) but forgot my asthma med. So I only went out for an hour instead of two as planned. I'll probably do a second training in the afternoon instead.

C • new bike? 4

Cycling - MTB long 1:45:00 [3] 40.0 km (22.9 kph)

MTB ride on dirt roads and paths around Almunge.

Sunday Aug 15, 2010 #

Cycling - MTB 1:02:00 [3] 20.0 km (19.4 kph)
slept:11.0

Saturday Aug 14, 2010 #

Cycling - MTB warm up/down 40:00 [1]

Warm up and easy cycling between the races.

10 AM

Cycling - MTB race (Orienteering) 12:40 [4] 3.0 km (14.2 kph)

Training comp in MTBO at Farstanäset, Stockholm. The map was a regular o-map, not of MTBO standard, but worked OK. Made some smaller mistakes but was satisfied with my race. Got second place, 5 seconds behind Markus Martinelle.

11 AM

Cycling - MTB race (Orienteering) 10:39 [4] 3.0 km (16.9 kph)

Chasing start from after the results from the first sprint, so I went out 5 seconds after Markus. Got a slow start, but managed to pass him to nr 4 on a better route choise. I was in the lead til nr 7 when I did a smaller mistake (5sec). Lost him going to nr 11 (out of 12) because I couldn't keep up to his speed. Got second on the race and second overall (25 sec after Markus).

Resultlist: http://www.soders.org/orientering/traning/?Id=1194

6 PM

Cycling - MTB long 1:00:00 [2] 15.0 km (15.0 kph)

Checking trails for a map at Lurbo, Uppsala.

Friday Aug 13, 2010 #

Running - hard ground warm up/down 1:00:00 [2]
shoes: fastswich2

Warm up and jogg in between the races.

7 PM

Orienteering race 31:00 [4] 5.5 km (5:38 / km)
slept:6.0 shoes: fastswich2

Sprint-O relay in Stockholm with 4 legs, each runner did 2 legs. Teamed up with Mandus Ridefelt and was running leg 2 and 4. Legs felt a bit sore during my warm up but got better once I went out on the course. One of the legs was almost only in the forest and felt a lot like a middle distance. Loved the format though with masstart and forked courses on a sprint. We got 7th place in the end.

Thursday Aug 12, 2010 #

Note
slept:6.0

Woke up with headache. Haven't been sleeping well in the last couple off days. I would probably have done an easy training today anyway since I've got some high intensity sessions this weekend. First a sprint-relay on friday with Mandus Ridefelt and then 2xMTBO sprint on saturday (chasingstart on the 2nd sprint).

Running - hard ground long 1:30:00 [3] 18.0 km (5:00 / km)
shoes: fastswich2

Mediumpaced road run.

Wednesday Aug 11, 2010 #

Cycling - MTB long (Orienteering) 1:15:00 [3] 13.0 km (10.4 kph)
slept:6.5

MTBO Hammarskog. Been working on converting that map to MTB standard. Went out there today for a middledistance training, and to check some of the trails. The map is almost finished now so I'll probably do some more trainings there in the near future.

Tuesday Aug 10, 2010 #

Cycling - MTB long 1:30:00 [3]
slept:7.0

Went out on the bike after work.

Monday Aug 9, 2010 #

Cycling - Road tempo 30:00 [4]
slept:7.0

Tempotraining on the stationary bike. Had some schoolstuff to take care of after work. Done with that at 9.30pm so there wheren't much time for training.

Sunday Aug 8, 2010 #

Cycling - MTB long 1:00:00 [3]

Saturday Aug 7, 2010 #

Cycling - MTB tempo 1:00:00 [3] 25.0 km (25.0 kph)

Thursday Aug 5, 2010 #

9 AM

Cycling - MTB tempo 1:20:00 [3] 26.0 km (19.5 kph)
slept:6.0

Mountainbiking in Uppsala (Lunsen and Sunnersta). Got some company at the end when Sonny Peterson from Silva Gerber Adventure caught up with me. We talked about rogaining and mountainbike-orienteering for a while. Nice to get some company during the tempotraining.

6 PM

Cycling - MTB tempo (Orienteering) 39:00 [4] 15.0 km (23.1 kph)

MTBO in Järfälla north of Stockholm. Me and Robbie went down to get some variation in the training. Not used to doing MTBO now after all the running and regular foot-o. So I made a couple of stupid mistakes. Fun tough.

Wednesday Aug 4, 2010 #

Orienteering 25:00 [3] 3.0 km (8:20 / km)
shoes: VJ Supra Spike

Contour-O in Uppsala. Partly good flow. Ended up hurting my left foot (toes).

Running - hard ground warm up/down 1:05:00 [2] 11.0 km (5:55 / km)
shoes: VJ Supra Spike

Running to the map and back.

Tuesday Aug 3, 2010 #

Orienteering long 1:40:00 [2] 8.0 km (12:30 / km)
slept:9.5

O-course in the southern part of Lunsen with Eric and Robbie. Going really easy.

Running - hard ground long 26:05 [2]
shoes: Broo´ks mach 9

Monday Aug 2, 2010 #

Orienteering long 1:00:00 [2] 6.5 km (9:14 / km)
slept:7.0 shoes: Icebug Spirit OLX

Easy O-training at Kungsberget, Sandviken with Robbie and Eric. Tired today...

Running - soft ground long 33:00 [2] 5.5 km (6:00 / km)
shoes: fastswich2

Easy jog with Robbie in Almunge. Forgot to take my asthma med (again). Need to get better with that since I'm getting really tired when I'm not using it.

Sunday Aug 1, 2010 #

Orienteering tempo 1:25:00 [3] 15.0 km (5:40 / km)

Long line-O in Mora with the irish and the canadians. Started of easy. After about half the course we started to run faster and people started to drop off. In the end it was just me and Robbie that did the whole course. Managed to sprint down Robbie with 100m to go.

Felt really good about my orienteering today. Did the whole training without a compass and still managed to go straight on in the flat sections.

Orienteering race 17:33 [4] 3.0 km (5:51 / km)
shoes: Asics ds trainer

Sprint-O training with IFK Mora. Forgot to take my asthma med. and was kind of tired most of the way. Caught up with Eric going to nr 7 but wheren't able to get away from him until the very last control.

Running - hard ground 50:00 [2]
shoes: Asics ds trainer

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