Thursday Sep 27 |
 | Running warm up/down 27:00 [2] 5 km (5:24 / km) | |
| ahr:139 |
| Morning jog Blodstensvägen to SLU with 10kg rucksack... |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:133 |
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| Running tempo 27:01 [4] 6 km (4:30 / km) | |
| ahr:171 |
| Tempo run, In terrain - Nåsten, Linnés testbana. Followed two other idiots the wrong way and lost about 2min... |
| Running warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
| ahr:128 |
| Cool Down |
Wednesday Sep 26 |
| Running warm up/down 5:00 [1] 1 km (5:00 / km) | |
| ahr:123 |
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| Orienteering 1:10:00 [1]*** 8 km (8:45 / km) | |
| ahr:125 |
| Orienteering Training, Nåsten with Boris. One ran with map with controls marked the other with a map without. The one without had to follow the route. The maps were switched about half-way between the controls. |
Monday Sep 24 |
| Running 1:10:00 [1] 8 km (8:45 / km) | |
| ahr:126 |
| Jogging, Around Norra Djurgården (in the woods) with GG |
Sunday Sep 23 |
| Running warm up/down 14:00 [2] 2.5 km (5:36 / km) | |
| ahr:140 |
| Ughhh... Intensity 2 on a warm up... this cold got to me a bit. |
| Orienteering race 1:32:00 [3]***** 11.8 km (7:48 / km) | |
| ahr:153 spiked:11/19c |
| Orienteering Event, Linnéklassikern, Norra Lunsen. Damn... that wasn't good. Bad physically was no suprise after 6 days with a cold, but bad navigationally was unecessary. |
Monday Sep 17 |
| Note | |
| (sick) |
| Guess it had to happen sooner or later given the amount I've been doing lately... Came down with a cold. |
Sunday Sep 16 |
| Running warm up/down 10:00 [1] 1.8 km (5:33 / km) | |
| ahr:127 |
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| Orienteering race 51:54 [3]*** 8 km (6:29 / km) | |
| ahr:160 spiked:13/17c |
| Orienteering Event, Sumpslitet, Lovön. WT: 48:43 Petter Hemmyr. Where did all the time go? 5: 10sec, 6: 15sec, 8: 15sec, 10: 45sec, 12: 30sec. All except 12 were mistakes made in the control circle. I need to be a little more careful... Still not running fast enough though! |
| Running warm up/down 9:00 [1] 1.5 km (6:00 / km) | |
| ahr:123 |
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Saturday Sep 15 |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:135 |
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| Orienteering race 29:14 [4]**** 4.5 km (6:30 / km) | |
| ahr:167 spiked:9/17c |
| Orienteering Event, Bromma-Korten, Lovön, WT: Mats Hallstadius, 25:43. Pushed hard... but couldn't quite get the balance between speed and accuracy right. I didn't spike all the controls, and I'm talking about 10sec up to 30sec mistakes ... and there were many! Got to learn to get it right at high speed... |
| Running warm up/down 9:00 [1] 1.5 km (6:00 / km) | |
| ahr:130 |
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Thursday Sep 13 |
| Running long 2:02:00 [1] 20 km (6:06 / km) | |
| ahr:137 |
| LSD with Paddy, Boris, Rob in Nåsten, A decent amount of forest running, 44% intensity 2... |
Wednesday Sep 12 |
| Running intervals 1:42:00 [4] 19 km (5:22 / km) | |
| ahr:148 |
| Intervalls, 25min WU, 10x4min, 30min CD |
Monday Sep 10 |
| Running 40:00 [1] 7 km (5:43 / km) | |
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| Jog with Boris, Kat, Paddy to Stadsskogen |
| Orienteering 30:00 [1]*** 3.6 km (8:20 / km) | |
| spiked:14/17c |
| Orienteering Training, Stadsskogen, Course from OK Linnés middle km |
| Running warm up/down 10:00 [1] 2 km (5:00 / km) | |
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Sunday Sep 9 |
| Running warm up/down 11:00 [1] 1.5 km (7:20 / km) | |
| ahr:124 |
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| Orienteering race 48:23 [3]**** 6.8 km (7:07 / km) | |
| ahr:164 spiked:9/14c |
| Orienteering Event, DM stafett. Sigtuna - Glädjan, WT ~36min... must have lost 5min on the very long (2.5km?) first control, as rest of race went pretty well. Damn... and I ran pretty hard too... |
| Running warm up/down 6:00 [1] 0.8 km (7:30 / km) | |
| ahr:119 |
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Friday Sep 7 |
| Orienteering race 1:29:19 [3]**** 10.1 km (8:51 / km) | |
| ahr:158 spiked:16/25c |
| Orienteering Event, Natt dm, Velamsund, WT: Joakim Jocaobsson: 81:00... (Something was wrong with the organisers timing). Very happy! Took a drinks belt with me... felt like it made a difference - I still had the energy to storm around even at the end of the race. On the other hand I couldn't because I couldn't go any faster navigationally... Noticed two things: I'm very good at finding important features in the terrain which the course-setter manages to cover with the control circle - this sort of thing has accounted for most of my 1min plus mistakes over the past little while... Also, said I only spiked 16 of 25, but I'm included mistakes of 10 sec... which I'm not sure are mistakes (is it a mistake if you choose tactically to run like a lunatic to the rough area of the control, and then improvise your way into the control?)
The race was mostly a dance between me and Niklas - he caught me from four minutes behind after I had nasty 2min error mistake on the 2nd control (organisers circle + new track + me being very confused), and being a little sloppy on the way to the 5th. We had gathered a small train around us. Niklas led the train, though sometimes I would lead or go off on my own. I dropped behind a couple of times, and then caught up with them again. Such a good feeling from after this race - It's been a little while since I've felt this good during a 1.5hr race! |
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| C • Nice 3 |
| Running warm up/down 7:00 [1] 0.7 km (10:00 / km) | |
| ahr:126 |
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Thursday Sep 6 |
| Orienteering 1:58:00 [2]***** 11.76 km (10:02 / km) | |
| ahr:140 spiked:7/9c |
| Orienteering Training, Jälla. Ran Natt SM course from 1968, on the old map! Now that was orienteering! Map scale 1:25000. Lots of detail left out - the map is very simplified. Messed up the first control rather a lot - took 15min! (Should have taken around 8 for me...) Pretty much spiked the rest 8 more controls (in 1960's terms... i.e.e less than 2min mistake is not a mistake. 2nd control easy... except for all the crap on the way there (which was basically the theme of the rest of the race...) On the way to the third found a 5m high hill about 20m in diameter which wasn't on the map - you've just got to say to yourself that you are where you are and keep on going (and praying). |
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| C • Wow 1 |
Wednesday Sep 5 |
| Running intervals 1:33:00 [4] 16 km (5:49 / km) | |
| ahr:145 |
| Intervals, 2 x 5 x 4min, 1min rest between intervals, 5min rest between sets. Ran with Boris in Stadsskogen. 22min Warm Up, 21min Cool down. |
Tuesday Sep 4 |
| Running warm up/down 13:00 [1] 2.5 km (5:12 / km) | |
| ahr:129 |
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| Running warm up/down 9:00 [1] 1.5 km (6:00 / km) | |
| ahr:126 |
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| Orienteering race 20:22 [3] 2.77 km (7:21 / km) | |
| ahr:162 |
| Orienteering Event, OK Linnés Sprint KM, Engelska parken. WT: Mats Troeng 16min, Why am I so bad at sprints? I guess it is because I never train in them. I wonder though if my lack of sprint technique somehow reflects on my technique in middle/long races... |
Sunday Sep 2 |
| Running warm up/down 8:00 [1] 1.5 km (5:20 / km) | |
| ahr:126 |
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| Orienteering race 1:51:25 [3]**** 13.1 km (8:30 / km) | |
| ahr:161 spiked:14/23c |
| Orienteering Event, Lång dm, Undal. Sort of bad race navagationally, physically, pschologically and re-hydrationally. The last one may be the most important - missing two opportunities for liquid out of three killed me. I think I'm going to start running these kind of races with a sports drink belt. Then again, the organisers hadn't exactly placed the drinks stations in the most ideal places. WT: Johan Höj ~83min. |
Saturday Sep 1 |
| Orienteering race 42:25 [4]**** 5.5 km (7:43 / km) | |
| ahr:170 spiked:12/21c slept:6.5 |
| Orienteering Event, Medel DM, Undal. Pleased enough, though I lost 2min or so on frist control, and had many other small mistakes... Winning Time around 37 (Casper Giding). |
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| C • running? 3 |
| Running warm up/down 15:00 [1] 2.5 km (6:00 / km) | |
| ahr:130 |
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| Running warm up/down 30:00 [1] 6 km (5:00 / km) | |
| ahr:135 |
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