Sunday Apr 27 |
 | Orienteering race 43:55 [4]***** 7 km (6:16 / km) | |
| slept:3.0 shoes: OLWAY Tiger |
| 3rd leg for Rehns BK at 10Mila. It started fast, to fast for me, and after loosing some time on the other teams I was suddenly alone. After running alone for I couple of controles I catched up with Kalevan Rasti. We ran together after that. 32nd place for Rehns this year, which is ok. |
| Running warm up/down 45:00 [2] | |
| shoes: OLWAY Tiger |
| Warm up and down. |
| Running long 20:00 [2] 4 km (5:00 / km) | |
| rhr:5 slept:4.0 shoes: Walsh Elite Racer |
| East running with Oscar in Sandviken. Streching after. |
Saturday Apr 26 |
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| Event: Tiomila 2008
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Thursday Apr 24 |
| Orienteering long 1:44:00 [2]**** 25 km (4:10 / km) +155m 4:02 / km | |
| slept:7.0 shoes: adidas swoop |
| Easy long distance orienteeering in Hammarskog, Uppsala. |
Wednesday Apr 23 |
| Orienteering intervals 1:20:00 [4]*** 15 km (5:20 / km) | |
| spiked:54/56c shoes: Puma asfalt |
| Sprint-O intervals at a new map in Funbo (I made the map). 10x2min.
One of the loops: http://www.trackback.se/uploads/m/mood/5484.jpg |
Tuesday Apr 22 |
| Orienteering intervals 1:10:00 [4]*** 15 km (4:40 / km) | |
| spiked:28/28c slept:7.0 shoes: fastswich2 |
| I was in Sandviken today for 10-Mila meeting with my club. Before the meeting I went out on some sprint-o intervals that the orienteering gymnasium did two month ago. Each interval was 4-6 min long and the rest was 2min. I had i nice flow during the whole training and my speed was good (high).
After the meeting me and some of the guys at the ol-gymnasium took out the grill to do some bbq. And no bbq without beer which according to runners world is good after training: http://www.e24.se/mankvinna/fritid/traning/artikel... (in swedish)
Map: http://www.trackback.se/uploads/m/mood/5479.gif
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Monday Apr 21 |
| Orienteering intervals 1:20:00 [4]*** 15 km (5:20 / km) +155m 5:04 / km | |
| spiked:31/31c slept:6.0 shoes: NB |
| It's about 1,5 week to Swedish sprint champs so I thought that it would be a good idea to do some sprint training. So i did some sprint-o intervals in Uppsala at Studenternas IP. Did 4 intervals on about 8-10 min each.
Loop 1: http://www.trackback.se/uploads/m/mood/5466.jpg
Loop 2 and 3: http://www.trackback.se/uploads/m/mood/5465.jpg (break at control 6.) This map is from an old training, New routechoises is red, Old ones is blue.
Loop 4: http://www.trackback.se/uploads/m/mood/5464.jpg |
