Sunday Apr 27 |
 | Orienteering race (Last Leg Tiomila) 1:10:00 [4] 17.5 km (4:00 / km) +300m 3:41 / km | |
| slept:7.0 shoes: VJ Integrator Mar 08 |
| Tiomila last leg for Tullinge! My teammates did a great job, so I was sent out into the forest on the really good 50th position. For oss its somwhat like a best possible place until now. Our high goals was to make the top 50. So I was really motivated to full fill our goal,mMaybe a little bit to much. I already did some mistakes in the beginnging beging a bit to nervous in orienteering. Mybe lost some 3-4min, but then it went quite ok in the middle part. When passing the finish area 5km to go I was on about 42 place. Something I didn't know but the the real disappointment began. Losing 8min on the last 5km an 13 places made this Tiomila for me to a big disappointment. Even if 55place is some 25 placese better than last year I was really angry on myself. I wasn't able to hold the focus on a straigth last leg and did really stupid mistakes which I would never have done I would have been enough concentrated on focusin on my own performance. Sad but true, I have to take revange at the Jukola. |
| Running50%offl%50trailsroads warm up/down (WarmUP for the Race) 30:00 [1] 4 km (7:30 / km) | |
| shoes: VJ Integrator Mar 08 |
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Saturday Apr 26 |
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| Event: Tiomila 2008
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| Running trails/roads (Footing) 20:00 [1] 3 km (6:40 / km) +40m 6:15 / km | |
| shoes: Puma Phasis |
| Footing before leaving for Tiomila in Tullinge! |
| Jumps (Jumps) 10:00 [1] | |
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| Some jumps from our program! |
Friday Apr 25 |
| Running trails/roads (Morning Jog) 42:00 [1] 7 km (6:00 / km) +80m 5:41 / km | |
| ahr:131 slept:8.0 shoes: Puma Phasis |
| Morning Jog with Meuli around Brantbrink! Wow really nice weather here in Stockholm the whole week! |
| Orienteering 20:00 [3] 3 km (6:40 / km) +50m 6:09 / km | |
| shoes: VJ Integrator Mar 08 |
| Short relay training with Meuli! It was a game about who has to make the dish! lucky that it was like my home terrain:-)!
Nice to get a good feeling when running through the swedish forests!
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| Running trails/roads warm up/down 15:00 [1] 3 km (5:00 / km) | |
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Thursday Apr 24 |
| Running trails/roads intervals (Brantbrink Interval) 18:20 [3] 6.1 km (3:00 / km) +40m 2:55 / km | |
| shoes: Puma Phasis |
| Intevals alone in Tullinge. Flöru took it easy today an slept when I was out. I felt good again today but it became a quite hard when I opened a bit to fast on the shorter Intervals. I made one time 2.1km with two slopes in 6:40 and 10times 73-74sec. |
| Running trails/roads 52:00 [1] 8 km (6:30 / km) +100m 6:07 / km | |
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| WarmUp and CoolDown and rest between the intervals! |
| Orienteering 52:00 [2]**** 6.7 km (7:46 / km) +215m 6:41 / km | |
| ahr:164 max:178 spiked:14/16c slept:9.0 shoes: VJ Integrator Mar 08 |
| Tiomila uppladning med Tullinge SK! Oh today it felt already really good by orienteeing in Sweden. Nice terrain and a secure run. Only two small mistakes! |
Wednesday Apr 23 |
| Orienteering (Normal) 56:12 [3]**** 7.5 km (7:30 / km) +130m 6:54 / km | |
| ahr:157 max:173 spiked:13/14c shoes: VJ Integrator Mar 08 |
| Orienteering training in högatorp! Làng-SM terrain of 2006! Nice terrain, no really problems with my orienteering skills but I felt like a clown running through the terrain. Not yet really good adapted to run in this rough terrain!hopefully it will be better next sunday. |
Tuesday Apr 22 |
| Note | |
| (rest day) |
| Travel day to Tullinge! Planed to train in the morning but I have to rest a bit! Felt really tired an didn't want to risk. When I have this feeling to be over stimulated, can't asleep as normal an getting little bit headache, then it's time to take it easy next days!Even when it's unplanned! |
Monday Apr 21 |
| Stability (Trunk and whole body) 30:00 [2] | |
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| Strnght training in Berne! New program! |
| Strength Workout (Legs) 30:00 [2] | |
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| stregth program. 3x2 series stabilisation exercises and then 3x2 series with explosive strength and less weigths. squats, launches and calfs. |
| Jumps (jumps) 40:00 [2] | |
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| jumps from the block strigtht after each strength exercise plus jumps in the block at the end! |