Sunday May 18 |
 | Orienteering race 1:26:47 [4] 11.5 km (7:33 / km) +450m 6:19 / km | |
| slept:8.0 shoes: OLWAY Tiger |
| Jwoc-test long. Started quite bad and ended ok. I hade some problems finding the flow and picking the right route choises.
To bad I'm not danish, because this race would probably have been enough to make their team (they had their jwoc-test at the same course). |
| Running warm up/down 30:00 [2] 4 km (7:30 / km) | |
| shoes: OLWAY Tiger |
| Warm up. |
Saturday May 17 |
| Orienteering race 37:44 [4]*** 4.4 km (8:35 / km) | |
| spiked:11/14c slept:8.0 shoes: OLWAY Tiger |
| Jwoc-test, middle, in Göteborg. I made a hugh mistake to the first control. After that I was orienteering ok, apart from control 6 where I took a bad route choise. |
| Running warm up/down 1:00:00 [2] 6 km (10:00 / km) | |
| |
| warm up and down. |
Friday May 16 |
| Orienteering race 15:40 [4] 3.5 km (4:29 / km) | |
| slept:9.0 shoes: Puma asfalt |
| Jwoc-test, sprint. Took some bad routes. |
| Running warm up/down 45:00 [2] 5 km (9:00 / km) | |
| shoes: Puma nya |
| Warm up |
Thursday May 15 |
| Running 20:00 [2] 2 km (10:00 / km) | |
| shoes: Puma nya |
| Easy running in the forest. Streching after. |
Monday May 12 |
| Running intervals 10:00 [5] 2 km (5:00 / km) | |
| slept:12.0 shoes: Nike spike |
| 200m intervals with Rånäs 4H in Norrtälje. High speed and long rest. |
| Running warm up/down 50:00 [2] 6 km (8:20 / km) | |
| shoes: Nike zoom elite+ 4 |
| Long warm up and warm down on paths and roads near the stadium. |
| Springiness 10:00 [3] | |
| shoes: Nike zoom elite+ 4 |
| Some springiness training, jumps, at the stairs. |