Friday May 30 |
 | Running 1:01:28 [3] 15.1 km (4:04 / km) | |
| ahr:150 shoes: Mizuno Wave Rider (II) |
| Run from home around Djurgården. Knee ok today but I still feeling my heel. Nice and low heart rate but very tired muscles. |
Thursday May 29 |
| Other 32:07 [0] 3.7 km (8:41 / km) | |
| ahr:96 (injured) (rest day) shoes: Mizuno Wave Rider (II) |
| Was planning to do an easy jog just to move the legs some and recover from last week. But I felt the knee a little on every step so I felt it was stupid to run. Walk a bit around Gärdet instead to get some fresh air in the nice weather today. I think I have to get some voltaren for my knee and heel tomorrow. |
Wednesday May 28 |
| Running warm up/down 19:00 [3] 4 km (4:45 / km) | |
| shoes: Mizuno Wave Rider (II) |
| Warm up and short cool down for the final of Stockholm city cup |
| Orienteering race 26:12 [5] ***** 5.3 km (4:57 / km) +100m 4:31 / km | |
| shoes: NB RX505 |
| Final of SCC. It was chase start and I went out with a lead of 24s before Anders Skarholt and 40s before Peter Hemmyr. The final was at Vinterviken which was a vert technical area with a lot of small hills, open rocks, and big cliffs. It was more like a middle distance both in length and orienteering technique. Did a good race without any real mistakes. Was some legs in the beginning were I met the other runners and saw that they hadn't gained any time which was nice. Took a clear victory, 1:49 before Skarholt. |
| |
| C • Nice run(s) 4 |
Tuesday May 27 |
| Trail running warm up/down 7:53 [3] 0.87 km (9:04 / km) +100m 5:45 / km | |
| shoes: Jalas Jukola 2008 |
| "Warm up" before camp middle distance champs. Legs super heavy. |
| Orienteering race 39:12 [5] *** 7.3 km (5:22 / km) +450m 4:06 / km | |
| shoes: Jalas Jukola 2008 |
| Camp middle distance champs Swe vs. Nor vs. Coaches. Legs felt ok when I started running and it went really good the first half of the course. Caught up mattias with 2min, uffe with 4min and jakob with 8min. But after that we started to do some stupid mistakes. Got beaten by coach löwegren by 2.5min, but to my defense he has been coaching and not been running/climbing so much before. |
| Note | |
| (injured) |
| At a ice cream stop halfway to the airport my knee was hurting quite bad when I got out of the minibus. I guess it has to do with to much running hard downhill. Hopefully it's nothing serious.
Pictures from Hungary:
|
Monday May 26 |
| Orienteering 1:43:00 [4] *** 18.2 km (5:40 / km) +1000m 4:26 / km | |
| shoes: Mizuno Wave Rider |
| Long-distance training in Bukk mountains where we run two and two and tested different route-choices. Heavy legs today but was ok running. Run in runners to save my feet which was a good choice since I got some route choices way around on roads. |
| Orienteering 1:25:05 [3] **** 11.03 km (7:43 / km) +500m 6:17 / km | |
| shoes: Jalas Jukola 2008 |
| Shorter training also in Bukk mountains but this time on the side close to Silvazvarod? just beside the embargoed area for WOC2009. No power at all in the legs and a very strange map which almost all people had very big problems with. |
Sunday May 25 |
| Running warm up/down 20:00 [2] 3.5 km (5:43 / km) | |
| shoes: Mizuno Wave Rider |
| Warm up for the relay. |
| Orienteering race 52:14 [5] *** 10 km (5:13 / km) +450m 4:16 / km | |
| shoes: Jalas Jukola 2008 |
| Euromeeting relay, I run the first leg in Sweden 1. Had some problems with the controls in the beginning but felt strong and had no problem catch up to the lead again, was in the lead from the fifth control together with some Slovak guy. Missed the on the leg after the "video" control at the finish but managed to catch up again and was first to the change over with around 10s. Our team finished 3rd after been in lead out on the last stage but Mattias wasn't able to keep it up to Slovakia and Norway. |
| Running 18:47 [1] 4.5 km (4:10 / km) | |
| shoes: Mizuno Wave Rider |
| Easy jog in the evening with the other guys. |
Saturday May 24 |
| Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km) +100m 5:00 / km | |
| shoes: Jalas Jukola 2008 |
| Warm up for long distance. |
| Orienteering race 1:31:03 [5] *** 19.5 km (4:40 / km) +650m 4:00 / km | |
| shoes: Jalas Jukola 2008 |
| Euromeeting long distance race in Bukk mountains outside Miskolc. Did a good race, some small mistakes in the circle in the beginning and in the end. Felt strong during most of the race. Finished 2nd, 11s after Andreas Jansson from Sweden.
|
Friday May 23 |
| Orienteering 37:51 [2] *** 4.3 km (8:48 / km) | |
| shoes: Mizuno Wave Rider |
| Model event for sprint just outside Miskolc, did not understand the map at all., |
| Running warm up/down 23:00 [2] 4.6 km (5:00 / km) | |
| |
| Warm up and down for the sprint |
| Orienteering race 19:44 [5] **** 4.6 km (4:17 / km) +110m 3:50 / km | |
| shoes: Jalas Jukola 2008 |
| Euromeeting "sprint" race in Miskolc. Did a ok race with one bad route choice, lost about 1min and two small control mistakes in total about 30s. But I am satisfied with race because I was able to orienteer ok, I had a really bad feeling after the model event. And I don't like this kind of short middle-distance kind of sprint. 80% was in forest with a lot of green and hard control placements, I don't think this is really sprint. Finished 9th 1:25 after my czech clubmate Jan Sedivy. |
Thursday May 22 |
| Orienteering 40:54 [2] *** 6 km (6:49 / km) | |
| shoes: Jalas Jukola 2008 |
| Travel to Hungary and Miskolc today for Euromeeting. Model event for the long distance in the evening after a long travel. Not so nice terrain, grass up over the knees, but they said it was going to be better in the race area. |
Wednesday May 21 |
| Running warm up/down 45:22 [3] 10.3 km (4:24 / km) | |
| shoes: Mizuno Wave Rider |
| Warm up and down from home over Djurgarden to grona lund and back |
| Orienteering race 14:11 [5] **** 4 km (3:33 / km) | |
| shoes: NB RX505 |
| Stage 2 of Stockholm city cup. This time start and finish at Grona lund amusment park. Very fun course with a very tricky part in the beginning, fast part in the middle and a lot of people to cruise between in the park in the end. Did a good race without mistakes which gave me a Victory! I also took the lead in the total so on the chase start on the last stage on Wednesday I will go out with a lead of 18s before Graham Gristwood and 21s before the third person. It is going to be a fun race. |
| |
| C • except i'm at EM.... 1 |
Tuesday May 20 |
| Other 30:00 [4] | |
| |
| Floor-ball in KTH-hallen with Alfvén-lab people. |
| Running 1:02:50 [3] 15 km (4:11 / km) +330m 3:46 / km | |
| shoes: Mizuno Wave Rider |
| Run from home on trails in the Lill-jans forest. |
| |
| C • spending a lot of time in S... 3 |
Monday May 19 |
| Running 42:48 [3] 10 km (4:17 / km) | |
| shoes: Mizuno Wave Rider |
| Easy run from home on Djurgården. Legs felt really good in the beginning but my calves were really stiff. |
Sunday May 18 |
| Running warm up/down 31:40 [3] 7.1 km (4:28 / km) | |
| shoes: Mizuno Wave Rider |
| Warm up and some cool down for the track race in Falun. |
| Running race 14:54 [5] 5 km (2:59 / km) vdot: 70.1 | |
| shoes: Asics Turbo Ghost II |
| !!NEW PB!!
Seriematch in Falun, which is a club competition where one guy from each club compete in each event, I did the 5000m for Upsala. It's six clubs competing so I had five other guys to run against.
A little nicer weather today,7-8degrees, some wind and a little sunshine. Didn't have so much help from the other guys, one stayed in my back for the first 2k, after that I was alone. Felt strong during the whole race and it was really nice to be able to run a PB with 12s by myself and not in perfect conditions.. I guess the Canada training has improved my speed some..
results
My splits:
2:57
5:57 (3:00)
8:57 (3:00)
12:00 (3:03)
14:54 (2:54) last lap on ~67s
|
| |
| C • 14:54 1 |
Saturday May 17 |
| Trail running warm up/down 25:30 [2] 5.1 km (5:00 / km) | |
| shoes: Jalas Jukola 2008 |
| Warm up and cool down in Falun for the race. Almost froze to death on the cool down. |
| Orienteering race 31:12 [4] **** 6 km (5:12 / km) | |
| shoes: Jalas Jukola 2008 |
| Middle distance race just outside Falun. Nice weather today, 0-1degree mixed rain and snowfall which turned into heavy snowfall at the end of the race. Wasn't really focused today and made a lot of stupid mistakes(missed 1min on the easiest control on the course), quite a bad race. finished 4th two min behind William Lind.
splits |
Friday May 16 |
| Running 38:42 [3] 8.93 km (4:20 / km) | |
| shoes: Mizuno Wave Rider |
| Morning-run from home. Think this is the first training in rain since I got back frome Vancity |
Thursday May 15 |
| Running warm up/down 36:45 [3] 7.6 km (4:50 / km) | |
| ahr:145 shoes: Mizuno Wave Rider (II) |
| Warm up and down from home to the stadium and back. |
| Intervals 23:00 [4] 6 km (3:50 / km) | |
| ahr:160 shoes: Asics Hyperspeed |
| Easy interval session at the track. No power in the legs, no spikes since I am still stiff in the calves. 15* (200m fast (~33s)-200m jog(~1min)). It's interesting, I have higher aHR on the 1min jog then on the 30s fast.. |
Wednesday May 14 |
| Running warm up/down 30:46 [2] 5.7 km (5:24 / km) | |
| shoes: Mizuno Wave Rider |
| Warm-up from home to Humlegården and back with Petra. Some extra warm up at Humlegården as well. |
| Orienteering race 10:45 [5] ** 3.1 km (3:28 / km) | |
| 22c shoes: Asics Dirt Dog |
| Stockholm City Cup stage 1 in Humlegården. Felt really shitty in my body stiff in back and ass from the floorball yesterday. Stiff and tired in the legs from the intervals yesterday. Very easy and fast course only running which was not a perfect combination with my body today. Did a good race, no mistakes, finished 3rd 7s behind Anders Skarholt.
splits
|
Tuesday May 13 |
| Other 30:00 [4] | |
| |
| Floorball with the Alfvén-gang in KTH-hallen. Fun to play again, I guess something like two years since I played the last time, |
| Running warm up/down 34:10 [3] 7.8 km (4:23 / km) | |
| ahr:145 shoes: Mizuno Wave Rider (II) |
| Warm up from home to Stockholm's stadium and some extra in the forest and back home. |
| Intervals 8:32 [4] 3.2 km (2:40 / km) | |
| ahr:158 shoes: Asics Turbo Ghost II |
| Time to get the legs going again after some weeks with mostly orienteering. Track race on Sunday. Not so hard session today since it was a couple of weeks since last time on the track. 8*400m with 2min rest. Didn't feel so good but times was ok, average 64-64.5s. |
| Running School 20:00 [1] 2 km (10:00 / km) | |
| shoes: Mizuno Wave Rider (II) |
| Some warm-up exercises. Two sets of strength and 4 strides after intervals. |
Sunday May 11 |
| Note | |
| (sick) |
| Woke up in the middle of the night with some severe stomach pain. Had to throw up some time and didn't almost get up from bed during the whole day. My total food consumption during the day were 2 glasses of rose hip soup, one banana half a bread and some pie with ice-cream. In the future I have to stay away from places with bad food, not so nice with food-poisoning. |
Saturday May 10 |
| Running warm up/down 34:58 [3] 8.5 km (4:07 / km) | |
| ahr:144 shoes: Asics Speester |
| Warm up from Linné's clubhouse to stadsskogen and back and then to Kung björns hög. |
| Intervals 16:23 [4] 4.9 km (3:21 / km) | |
| ahr:165 shoes: Asics Speester |
| Was planning to do 4*2.5km on the light track in stadsskogen, Uppsala today. Felt on the first interval that it was going to be tough and on the second interval that it was no point to continue. No power at all and really bad feeling.
8:06
8:17
on the laps, my best time is 7:40. |
| Orienteering race 14:42 [3] 2.3 km (6:23 / km) | |
| ahr:159 shoes: NB RX505 |
| DxDeluxe ultrasprint at Kung björns hög. Very fun but difficult event, very detalied map, stones down to like 0.1m and cliffs down to 0.2m are on the map, it's just crazy. Did a ok race finished 11th in the qual, but the body felt quite bad still.
Map(three loops, we had different maps on the comp):
GVOC in action by lasso magnusson:
 |
Friday May 9 |
| Running 39:29 [3] 8.7 km (4:32 / km) | |
| shoes: Mizuno Wave Rider |
| Short morning run from home to the light track from GIH to Lill-jans skogen. Terrible feeling in the legs today. |
| |
| C • Euro Meeting 2 |
Thursday May 8 |
| Running warm up/down 27:02 [3] 6.2 km (4:22 / km) | |
| ahr:149 shoes: Asics Speester |
| Home again from the training camp. Warm up from the flat to the light track at Kaknästornet. |
| Intervals 15:00 [4] 4.5 km (3:20 / km) | |
| ahr:158 max:175 shoes: Asics Speester |
| Easy interval session to speed up the recovery from the hard training camp. 10*1.5min with 1min rest. Didn't push so hard, just running in a nice comfortable pace. |
| Running School 10 [1] 1 km (10 / km) | |
| shoes: Asics Speester |
| Two sets of strength after the intervals. |
Wednesday May 7 |
| Running warm up/down 4:20 [2] 0.74 km (5:51 / km) | |
| shoes: Jalas Jukola 2008 |
| Short warm up, super heavy legs today. |
| Orienteering long 1:32:11 [4] *** 16.7 km (5:31 / km) | |
| ahr:162 shoes: Jalas Jukola 2008 |
| Long distance training in Degeberga on the map from last year's woc selection race. Legs not feeling good today, I found a nice pace in the beginning and had no problem to running in it, but I was missing the little extra power today. Nice course.. |
Tuesday May 6 |
| Running warm up/down 18:30 [3] 3.5 km (5:17 / km) | |
| ahr:142 shoes: Jalas Jukola 2008 |
| Warm up and cool down for the first race today. |
| Orienteering race 25:10 [4] *** 5.3 km (4:45 / km) | |
| ahr:169 shoes: Jalas Jukola 2008 |
| Race on a test course at Gropahålet outside Åhus. Nice fast open terrain. Made a big mistake on one control, was almost at the flag when i turned around, lost 4mins on that control. Otherwise a good run. |
| Running warm up/down 22:01 [2] 4 km (5:30 / km) | |
| ahr:140 shoes: Jalas Jukola 2008 |
| Warm up and cool down for the second race about 2hours later. |
| Orienteering race 20:31 [5] *** 4.74 km (4:20 / km) | |
| ahr:175 shoes: Jalas Jukola 2008 |
| Rerun on the same course as the first race. The meaning was to see how much faster you can run we you know the terrain and the control locations. Made a 1min mistake on a control when I thought I knew where it was, which I didn't. Still very interesting to compare, I was faster on all the splits except the on i missed. Without the mistakes I would have been 2min faster on the second run, it's quite much on 20min running. |
| Running warm up/down 26:19 [2] 5 km (5:16 / km) | |
| ahr:135 shoes: Mizuno Wave Rider |
| Warm up and cool down for todays last race.. |
| Orienteering race 13:48 [5] *** 4.3 km (3:13 / km) | |
| shoes: NB RX505 |
| We ended the day with a sprint race in Kristianstad against kids from Skåne. Did a really good race with only a bad route choice were I lost 8s. Finished second about 10-15s behind Martin J.
splits |
Monday May 5 |
| Running 22:00 [3] 4.2 km (5:14 / km) | |
| ahr:147 shoes: Mizuno Wave Rider |
| 2nd day @ training camp Åhus. Short warm up and longer jog after the course. |
| Orienteering 49:11 [4] **** 8.7 km (5:39 / km) | |
| ahr:171 25c shoes: Jalas Jukola 2008 |
| O-course @ Oppmannaberget, same area as Swedish middle champs 2006. Some more training picking controls in green areas. Was much more focused today and did a really good run. Only some small mistakes, maybe in total 30-60s. But my legs was quite tired especially uphill. |
| Running warm up/down 11:05 [2] 2.1 km (5:17 / km) | |
| ahr:143 shoes: Jalas Jukola 2008 |
| Warm up and cool down for the afternoon run. |
| Orienteering 48:54 [3] *** 7.3 km (6:42 / km) +350m 5:24 / km | |
| ahr:152 20c shoes: Jalas Jukola 2008 |
| O-course @ Vångaberget. The purpose of this training was to practice controls on hillsides. Took it quite easy to save a little power in the legs for tomorrow when it's some hard fast trainings. Did a good run anyway with one bigger mistake ~1.5min. |
Sunday May 4 |
| Orienteering 47:51 [3] ***** 7.5 km (6:23 / km) | |
| ahr:146 max:160 shoes: Mizuno Wave Rider |
| Training camp with the Swedish national team in Åhus.
Started off with a easy run to recover from yesterdays race on a very nice and interesting map outside Kristianstad. KjugeKulle a lot of details and nice cliff formations. |
| Running warm up/down 9:20 [3] 2 km (4:40 / km) | |
| ahr:140 shoes: Jalas Jukola 2008 |
| Warm up to the start and short jog afterwards. |
| Orienteering 41:10 [3] **** 7.1 km (5:48 / km) | |
| ahr:148 17c shoes: Jalas Jukola 2008 |
| Middle distance course in Degeberga. Wasn't so focused which was not good in this terrain. The course was made so we should practice running and picking controls in green areas. Something that I don't like at all, made some mistakes and got stuck in several green areas.. |
Saturday May 3 |
| Running 12:00 [3] 2.4 km (5:00 / km) | |
| shoes: Jalas Jukola 2008 |
| Warm up for the Elitserie race in Ulricehamn |
| Orienteering race 1:49:38 [5] *** 19.3 km (5:41 / km) | |
| shoes: Jalas Jukola 2008 |
| Elitserie long distance outside Ulricehamn. Felt good running before and under the race but the o-technique was really bad today. Made some bad route-choices on the long legs we had which I lost a lot on time on. Had problem finding a lot of the flags even when I was in the ring. Didn't like the terrain either, too much branches and stuff on the ground and too many green areas to get stuck in.. Finished 17th about fifteen minutes behind William Lind.
Friday May 2 |
| Running 40:00 [3] 9.2 km (4:21 / km) | |
| shoes: Mizuno Wave Rider |
| Easy run on roads outside Tvärred. |
Thursday May 1 |
| Running warm up/down 30:00 [3] 6 km (5:00 / km) | |
| shoes: Mizuno Wave Rider |
| Warm up and down for the sprint qualification. |
| Orienteering race 12:46 [5] ** 3.8 km (3:22 / km) | |
| shoes: NB RX505 |
| Sprint champs qualification. Did a good race only about 5-10s mistake on the second control. Finished 3rd 6s behind Emil W.
splits |
| Running warm up/down 25:00 [3] 5 km (5:00 / km) | |
| shoes: Mizuno Wave Rider |
| Warm up and not so much down for the final |
| Orienteering race 14:57 [5] ** 4.5 km (3:19 / km) | |
| shoes: NB RX505 |
| Sprint champs final. Quite ok race but made maybe 10s on the 2nd control, 15s on a bad route to 9th and 6-7s when I didn't hear the SI-beep at the prewarning and turned back to punch again. Almost 30s of mistake is too much when the course is so easy as it was. And I also think I loose to much time in,punch and going out from the controls.. Finished 17th about 1min behind Emil W, not what I had hoped for.. The maps will hopefully be posted when I get home from this training camp.
splits |
