Wednesday Apr 30 |
 | Running 1:01:00 [1] 12 km (5:05 / km) | |
| ahr:135 |
| Steady Run around Norra Djurgården |
| Strength 31:00 [1] | |
| ahr:123 |
| Strength Training, KTH Hallen |
Tuesday Apr 29 |
| Note | |
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| A couple of rest days for good measure. Body still hasn't stabilised after 10 Mila. On top of that I arranged the club's Sprint Champs today... |
Sunday Apr 27 |
| Orienteering race 1:13:00 [3]*** 11.8 km (6:11 / km) | |
| ahr:158 spiked:9/11c |
| Orienteering Event, Sort of... Tio Mila. Roserberg. Poor start when our 2nd leg runner unfortunately mis-punched. A little sad given that Johan would have changed to me 2:30 behind the leaders... Decided to go out anyway, with a mind to take it easy and get a bit of training. Got to start 30min behind the leaders. I was all fired up for it and pumped up on sugar and coffee anyway... So took it easy, at least in the beginning. Then two Poles caught up and I sort of felt I should bother my ass and run with them. Went fine. They pulled away on the easy bits cause I wasn't bothered, but I closed again/led when there was navigating to do. Anyway, made a little error around 11, just before coming into the the spectator control. I looked down at the map, looked up and mashed my face into a branch. After working out I could still actually see, I noticed a splash of blood across my map, and a lump of skin seemed to hanging off my lower eye lid. Since the team had already been diqualified I had no desire to continue, so I went to the first aid station. I sat down to wait for the doctor. While waiting I asked how much skin I had ripped away. It was then the nurses had to explain that I hadn't ripped any skin away, but that I had instead a stick protruding from my lower eyelid. It was about 3cm long and 0.5cm wide... not exactly small. All rather amusing... |
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| C • did you get a black eye in ... 2 |
Friday Apr 25 |
| Running 25:00 [1] 5 km (5:00 / km) | |
| ahr:135 |
| Jogging around Norra Djurgården. Threw in some running drills for good measure. |
| Running Drills 10:00 [1] | |
| ahr:120 |
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Thursday Apr 24 |
| Running warm up/down 30:00 [1] 6 km (5:00 / km) | |
| ahr:133 |
| Warm Up from Hjorthagen to start of forest intervals |
| Running intervals 33:00 [4] 6 km (5:30 / km) | |
| ahr:167 |
| Forest Intervals, 6x1000m, 1min rest. 4:28 to 4:46... rather varied. Guess I'm not so good at keeping a stable pace when running intervals on my own. Need to work on that. Pulse was perhaps a bit higher than normal - thanks to having been ill probably. |
| Running warm up/down 5 [2] 1 km (5 / km) | |
| ahr:142 |
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Wednesday Apr 23 |
| Orienteering 53:00 [2]*** 7.7 km (6:53 / km) | |
| ahr:142 spiked:12/12c |
| Orienteering Training, Norra Djurgården. Pottered around the course I had set out for the Swedish Defence Forces last Tuesday and discovered that a few of the controls were missing... Heart rate was much more stable today... looking good for the weekend! |
| Strength 37:00 [1] | |
| ahr:128 |
| Strength Training. KTH Hallen. Muscles felt good! |
| Running warm up/down 12:00 [1] 2.2 km (5:27 / km) | |
| ahr:137 |
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| Note | |
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| Dealing with that annoying question - just when are you ready to run again after having been sick. There's always some reason to want to begin again as early as possible (in this case test body before 10 Mila). I guess when all symptoms have gone except for a slightly stuffed nose it's ok to start up again... |
Tuesday Apr 22 |
| Running warm up/down 7:00 [1] 1.4 km (5:00 / km) | |
| ahr:135 |
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| Orienteering 51:00 [2]**** 6.6 km (7:44 / km) | |
| ahr:153 spiked:11/14c |
| Orienteering Training, Sättra. Tio Mila training - night. Two loops. Ran with Nils to get a little of a relay-feeling. Took it relatively easy given that I haven't run for a week. Legs felt strong, but it felt like my heart was pumping a little harder than normal. Again, after a week of no training this probably isn't surprising. Fairly decent navigation - had 'the flow' most of the time. |
| Running warm up/down 7:00 [1] 1.4 km (5:00 / km) | |
| ahr:121 |
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Sunday Apr 20 |
| Note | |
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| Added a 'sick note'... blast. Over it now though and feel like nine-hundred thousand dollars, approximately... |
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| C • Aha 2 |
Thursday Apr 17 |
| Note | |
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| Feeling a little sniffley the past couple of days. Had a latish night Monday, and a couple of drinks. And then a double training session on Tuesday...
Resting now completely in order to get over it ASAP. Hopefully by the weekend! |
Tuesday Apr 15 |
| Orienteering 1:00:00 [2]*** 8 km (7:30 / km) | |
| ahr:141 spiked:24/24c |
| Orienteering Training, Putting out a course on Norra Djurgården. Time excludes placing the controls. |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:121 |
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| Orienteering 55:00 [2]***** 6.5 km (8:28 / km) | |
| ahr:145 spiked:14/17c |
| Orienteering Training, Contour-only map, Skärgårdstaden. Went really well in the beginning, then got too cocky and ended up making a few mistakes. Regained respect and it well really well again. |
Sunday Apr 13 |
| Running warm up/down 11:00 [1] 1.8 km (6:07 / km) | |
| ahr:117 |
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| Orienteering race 1:02:42 [3]**** 9.3 km (6:45 / km) | |
| ahr:160 spiked:15/18c |
| Orienteering Event, Rånässtafetten, Rö. Ran 5th leg. I thought this race was over for me and my team already on the 1st leg. The band I use, which should act as an extra safety measure, instead turned into a catapult flinging my SI card into the woods. I spent over 1min trying to find it. The rest of the race went pretty well. Lost 1min on the 8th control. Most of the other controls went well, though had, like yesterday, had some problems opening up on some of the easier/longer legs. Superman (Jan Troeng) did 53:14. I was 9:28 behind. (Sort of... times include whatever our 4th leg runners did from the finish control to us...) |
Saturday Apr 12 |
| Running warm up/down 8:00 [1] 1.5 km (5:20 / km) | |
| ahr:118 |
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| Orienteering race 37:18 [3]**** 5.4 km (6:54 / km) | |
| ahr:163 spiked:17/19c |
| Orienteering Event, Länna Sprinten, Edeby Norr. In the right mood before the race. Ran well - finished just under/over? 7 min behind the winner - Jan Troeng. That's ok for me. Comparing splits with Linus who had 33 or so it was interesting to see I lost most time on the long legs - I guess I was afriad to open up the speed, even though it would have been fully possible (at least I think I could run faster...) Lost about 45 sec on (myself) 17th control. It was pretty much the only big mistake, though there were a few small ones. |
Friday Apr 11 |
| Running 55:00 [1] 10 km (5:30 / km) | |
| ahr:132 |
| Steady Run, Södra Djurgården |
| Strength 26:00 [1] | |
| ahr:102 |
| Strength Training, at home for once |
Thursday Apr 10 |
| Running 32:00 [1] 6 km (5:20 / km) | |
| ahr:131 |
| Jogging around Norra Djurgården to wake up stiff muscles from the slightly heavier strength training session the previous day. |
| Running Drills 33:00 [1] | |
| ahr:118 |
| Running Drills and some active stretching to shake up stiff muscles from the slightly heavier strength training session the previous day. |
| Running warm up/down 29:00 [1] 5.5 km (5:16 / km) | |
| ahr:133 |
| Warm Up from Hjorthagen to start of 1000m intervals |
| Running intervals 49:00 [4] 8 km (6:08 / km) | |
| ahr:159 |
| Forest Intervals, 8 x 1000m, 1min rest. Started at 4:30 and gradually stabilised on 4:36, except for the last two which dropped to 4:42 and 4:44. Interestingly my heart rate was highest on the 6th interval, and then dropped a little for the last two. Perhaps I could have maintained the higher pace... |
| Running warm up/down 19:00 [1] 3 km (6:20 / km) | |
| ahr:129 |
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Wednesday Apr 9 |
| Running 45:00 [1] 8.5 km (5:18 / km) | |
| ahr:133 |
| Steady Run, Norra Djurgården. |
| Strength 56:00 [1] | |
| ahr:115 |
| Strength Training, KTH Hallen. Somewhat heavier session... |
Tuesday Apr 8 |
| Running warm up/down 6:00 [1] 1.2 km (5:00 / km) | |
| ahr:132 |
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| Orienteering race 1:06:00 [3]**** 9 km (7:20 / km) | |
| ahr:157 spiked:8/12c |
| Orienteering Event, Ellboda, Bogesundslandet. Natt KM. Kick-ass run! Ok... well, maybe not that good. I lost 2min on the first control, and was sloppy a couple of times in route-choice execution. But I ran fast, felt strong, and had good focus most of the race. Forest was beautiful in some places... Finished 4th too - though about 7min behind Anders Hedman's impressive 59min. |
Sunday Apr 6 |
| Orienteering 1:17:00 [3]**** 8 km (9:38 / km) | |
| ahr:126 spiked:9/12c |
| Orienteering Training, Törnskogen. Should have been a 2hr run, but given others would have had to wait, I stopped - probably for the best anyway. |
Saturday Apr 5 |
| Running warm up/down 5:00 [1] 0.9 km (5:33 / km) | |
| ahr:118 |
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| Orienteering 11:40 [2]*** 1.4 km (8:20 / km) | |
| ahr:140 spiked:9/9c |
| Orienteering Training, a little prologue before a longer loop. I was feeling exhausted from the previous nights race so just jogged around. |
| Orienteering 50:00 [1]**** 6 km (8:20 / km) | |
| ahr:135 spiked:20/20c |
| Orienteering Training, 6km course after the prologue. Continued jogging around. |
| Orienteering 48:00 [3]**** 7 km (6:51 / km) | |
| ahr:157 spiked:12/12c |
| Orienteering Training, Väsby. Mass-start night-O with 10 guys from Lidingö och Parma. Since I was exhausted earlier I decided to drink some coffee. I know that that taking coffee is trivial for most people. For me, coffee is rocket-fuel - it should be banned as doping for me. Since I've discovered this I've started to drink a cup of coffee about once a month, instead of about once a year. Race went really well... |
Friday Apr 4 |
| Running 28:00 [1] 5 km (5:36 / km) | |
| ahr:132 |
| Warm Up around Norra Djurgården |
| Running Drills 34:00 [1] | |
| ahr:115 |
| Running Drills + some active stretching exercises |
| Orienteering race 1:44:29 [2]***** 11 km (9:30 / km) | |
| ahr:150 spiked:19/24c |
| Orienteering Event, Löt - Kårsta, Natträvarnas Natt. Went really well in the beginning. Then the big mistakes began, starting from the tenth control. Ended up losing up to over 15min. Great... |
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| C • This weekend 2 |
Thursday Apr 3 |
| Running warm up/down 28:00 [1] 6 km (4:40 / km) | |
| ahr:134 |
| Warm Up from Hjorthagen to start of 1km forest interval loop |
| Running intervals 33:00 [4] 6 km (5:30 / km) | |
| ahr:164 |
| Forest Intervals, 6x1000m, 1min rest on 1km forest loop MkII. Did between 4:30 and 4:42. Most of them were around 4:34. Last year it took me around 5min to do this 1km loop. Can't believe I was so slow last year... sometimes I'd get down to 4:35 or so, but I couldn't maintain it over several intervals. |
| Running warm up/down 18:00 [1] 3 km (6:00 / km) | |
| ahr:130 |
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Wednesday Apr 2 |
| Running 1:00:00 [1] 11.5 km (5:13 / km) | |
| ahr:131 |
| Steady Run, Norra Djurgården |
| Running 36:00 [1] 7 km (5:09 / km) | |
| ahr:135 |
| Steady Run, Hjorthagen to Bosön |
| Strength 45:00 [0] | |
| ahr:118 |
| Strength Training, Bosön with Graham leading for 25min or so. |
Tuesday Apr 1 |
| Running 26:00 [1] 4.5 km (5:47 / km) | |
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| Warm Up, Norra Djurgården |
| Running Drills 20:00 [1] | |
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| Running warm up/down 35:00 [2] 7 km (5:00 / km) | |
| ahr:141 |
| WU from Hjorthagen to Bosön |
| Running warm up/down 5:00 [2] 1 km (5:00 / km) | |
| ahr:141 |
| Some spurts |
| Running tempo 9:45 [5] 3 km (3:15 / km) | |
| ahr:176 max:185 |
| 3km test. Went really well! I managed to get quite close to my pb, doing 9,44.6. Aimed to do 39sec per lap. At the 1km mark things were going as planned - had 3:15. Then it got tough. Tried to keep pushing, but started loosing a little time. My heart rate gradually rose with each lap. Kept pushing, counting down the laps left. On two laps to go I tried to increase the pace. My body answered, and I gained back the lost time.
Some other 3km times:
080205 - 9:55
070301 - 9:51
070126 - 9:55
061205 - 10:05
060515 -. 10:02
060124 -. 10:05
050228 - 9:42
041213 - 9:45 |
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| C • Very cool. 2 |