Sunday Apr 13 |
 | Running warm up/down 11:00 [1] 1.8 km (6:07 / km) | |
| ahr:117 |
| |
| 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 |
| |
| 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 |
| |
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 |
| |
| 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. |