Monday Jun 30 |
 | Note | |
| (injured) |
| Twisted ankle |
| Cycling 30:00 [1]8 km (3:45 / km) | |
| |
| Ride to/from work |
Sunday Jun 29 |
| Note | |
| (injured) |
| Twisted ankle |
Saturday Jun 28 |
| Running tempo 19:40 [4]5.1 km (3:51 / km) +112m 3:28 / km | |
| ahr:161 max:171 shoes: Nike Air Span |
| Hill-tempo from Södrabergets skiislope to the parking at the "wax-huts" on top of Södraberget. |
| Running warm up/down 46:20 [2]6.6 km (7:01 / km) | |
| ahr:126 max:151 shoes: Nike Air Span |
| Twisted my ankle on the warmdown on a skiitrack/trail down from södraberget... hurt like hell but manage to jog very slow back home for som first aid. cant belive this shit happen when im running on a skiitrack... it were like one single stone on the whole mountain that i happened i steped on... |
| Note | |
| (injured) |
| Twisted ankle. |
Friday Jun 27 |
| Running 33:25 [2]6 km (5:34 / km) | |
| ahr:125 max:135 shoes: Nike Air Span |
| Easy run with Martin around the park in Prostejov. 31°C and some light rain. |
Thursday Jun 26 |
| Running warm up/down 30:00 [1]2 km (15:00 / km) | |
| shoes: Nike Air Span |
| |
| Orienteering race 2:18:00 [5]18.4 km (7:30 / km) +605m 6:26 / km | |
| shoes: Nike Waffle XC |
| Swedish selectionraces, longdistance: Clouds and 27°C. |
Wednesday Jun 25 |
| Running 33:38 [3]6 km (5:36 / km) | |
| ahr:124 max:135 shoes: Nike Air Span |
| Easy run in the park with Erik and Martin. Around 34°C today. |
Tuesday Jun 24 |
| Running warm up/down 50:00 [1]5 km (10:00 / km) | |
| shoes: Nike Air Span |
| for the qualification. |
| Running warm up/down 55:00 [1]6 km (9:10 / km) | |
| shoes: VJ Twister 2007 |
| for the finals. |
| Orienteering race 48:06 [5]4.9 km (9:49 / km) +135m 8:38 / km | |
| shoes: VJ Twister 2007 |
| Swedish selectionraces, middledistance qualification: Only around 20°C and clouds today because we ran at ~800m above sealevel. |
| Orienteering 50:53 [3]5.9 km (8:37 / km) +195m 7:24 / km | |
| shoes: VJ Twister 2007 |
| Swedish selectionraces, middledistance final: |
Monday Jun 23 |
| Orienteering 45:50 [2]4 km (11:28 / km) | |
| ahr:115 max:163 shoes: VJ Twister 2007 |
| Easy orienteering to check the terrain. Looks pretty fast even though some parts have really high grass and dense green areas. The details are very diffuse and the stones are more like small pebbles then the normal swedish rocks. Around 32°C and bright sun. |
Sunday Jun 22 |
| Running 34:46 [3]6 km (5:48 / km) | |
| ahr:124 max:138 shoes: Nike Air Span |
| Easy run around the park in Prostejov with Martin, Erik and Hanna in the evening. Really hot today 34°C and 37°C when i landed in Bratislava. |
Saturday Jun 21 |
| Running 34:00 [2]7 km (4:51 / km) | |
| shoes: Nike Air Span |
| Easy run on trails. |
Friday Jun 20 |
| Note | |
| (rest day) |
| Took the whole day of from running. |
Thursday Jun 19 |
| Note | |
| |
| Easy day today and tomorrow. |
| Running 38:00 [2]8 km (4:45 / km) | |
| shoes: Nike Air Span |
| Easy run to work at 06.20. Hate running this early in the morning... Should be illigal to start work before 8. |
| Climbing 3:30:00 [1] | |
| |
| Went to Nolby with Anders and Simon for some climbing. First time in nolby for me and it was better then expected. |
Wednesday Jun 18 |
| Cycling 30:00 [1]8 km (3:45 / km) | |
| |
| Ride to/from work |
| Running warm up/down 38:40 [2]7 km (5:31 / km) | |
| ahr:127 max:145 shoes: Nike Air Span |
| |
| Orienteering tempo 46:58 [4]7.2 km (6:31 / km) | |
| ahr:164 max:176 shoes: VJ Twister 2007 |
| MOF O-training. Mass start with 2 laps (3.5km & 3.7km). Had planed to have a avg HR of 160 so i ran a bit to hard due to the face that i thought the other guys would drop me right from the start but i ran really good on a few controls and could catch every distance i was behind. Took the lead after ~1/3 of the course after Unix made a smal mistake, ran a bit defensive a few controls to keep the focus up. Held the lead until the last quarter were Martin cought up with me after two small mistakes ~15s each. Tryed to kick for victory but Martin still had some powers to respond so i skipped it since i didnt want to push my legs to hard. |
| Note | |
| |
| Yet another 7h of heavy work with the bush saw. This is killing me... Think it will be some easier work tomorrow so i plan to run to work. |
Tuesday Jun 17 |
| Running warm up/down 48:00 [2]7.5 km (6:24 / km) | |
| ahr:132 max:158 shoes: Nike Air Span |
| + 5 strides |
| Running intervals 19:30 [5]4.2 km (4:39 / km) | |
| ahr:153 max:183 shoes: Saucony Kalenjin flats |
| Tracksession with Tom and Örjan. Had planed to run 4 x 1000m in 3.05 and then add more if i still could keep the pace up. The first interval felt really good but on the second one my legs were filled with lead and on the 3rd i thought i would die... Dropped of on the 4th after ~400m since i couldnt keep a decent pace. Splits (3.04, 3.06, 3.06) rec 2.15-.30 Think tough weekend is paying its price. Think Tom is using some gravity reducing shoes, looked really strong today. |
| Cycling 30:00 [1]8 km (3:45 / km) | |
| |
| Ride to/from work |
| Note | |
| |
| Another 5h of bush saw duty today. |
Monday Jun 16 |
| Cycling 30:00 [1]8 km (3:45 / km) | |
| |
| Ride to/from work. |
| Running 52:02 [3]12.6 km (4:08 / km) | |
| ahr:144 max:160 shoes: Nike Air Span |
| Started easy (~4.40min/km) and picked up the pace a bit halftway. Felt better then expected considering i carried a 10kg bush saw 7h today. Gonna try if i can handle a 8km run every morning before work (have to be there at 07.00...) without dying. |
| Note | |
| |
| 7h of bush saw today at work so my back werent in a good mood when i got home |
Sunday Jun 15 |
| Running long 1:29:00 [3]12.48 km (7:08 / km) +487m 5:58 / km | |
| ahr:135 max:154 shoes: VJ Twister 2007 |
| Ran with Tom and Stolle on marshes in Vattjom. Light rain and ~12°C. |
| Running 55:32 [2]11.8 km (4:42 / km) | |
| ahr:133 max:151 shoes: Nike Air Span |
| Easy run on asphalt. Meet up with Anton on my way back home so i ran an extra loop with him. |
Saturday Jun 14 |
| Running race 35:48 [5]10.7 km (3:21 / km) vdot: 64.3 | |
| shoes: Saucony Kalenjin flats |
| Indalsledenloppet, first leg. First kilomiter was slightly downhill, then got in to a solid pace around 3.20. From the 6th km we ran along the river and we got heavy adverse wind. After ~9.5km the really steep slope started and continued until the finish. Splits (2:58, 3:18, 3:26, 3:14, 3:17 (5k split 16.14), 3:28, 3:24, 3:21, 3:28, 3:46, 2:04) with last split only 700m and last km upphill. |
| Running warm up/down 43:00 [2]5 km (8:36 / km) | |
| shoes: Nike Air Span |
| |
Friday Jun 13 |
| Running long 56:38 [2]12 km (4:43 / km) | |
| ahr:133 max:152 shoes: Nike Air Span |
| easy run on skiitracks. Felt much better today (think it is because i walked from Bergsgatan and up to Södra alén. |
Thursday Jun 12 |
| Cycling 30:00 [2]8 km (3:45 / km) | |
| |
| Ride to/back from work. |
| Running warm up/down 20:43 [2]4.2 km (4:56 / km) | |
| shoes: Nike Air Span |
| Ran to the clubtraining. |
| Orienteering 1:06:00 [3]9 km (7:20 / km) | |
| ahr:130 max:167 shoes: VJ Twister 2007 |
| Clubtraining: Some sort of O-intervals not sure i got it right. My legs felt totally destroyed after my bikeride back home from work. Bad/heavy bike + really steep sloap = lactic acid = bad for u'r running performace. |
Wednesday Jun 11 |
| Note | |
| (rest day) |
| Felt really tired when i got home from work. Took the day off from running. |
| Climbing 2:00:00 [2] | |
| |
| Gymclimbing with Johan and David. |
| Cycling 30:00 [2]8 km (3:45 / km) | |
| |
| Ride to work and back home. |
Tuesday Jun 10 |
| Running warm up/down 40:00 [2]7.5 km (5:20 / km) | |
| ahr:128 max:158 shoes: Nike Air Span |
| + 4 strides (not sure how long time the warmdown took... misclicked so it didnt start the stopwatch...) |
| Running intervals 34:20 [5]7 km (4:54 / km) | |
| ahr:140 max:182 shoes: Saucony Kalenjin flats |
| Nice session on baldershov with Tom and Örjan. Started with 2k of fartlek (straights and curves) in 6.43, 6min rest with some jogging and then 2 x 1000m (3:03, 2:59) rec 2.30min. Finished with 2x150m kick downs. Felt like i had a backback filled with rocks on the fartlek but once we started with the 1k's my legs got in a better mood. The gold trophy goes to TomQ for 'best pacesetter' =) |
Monday Jun 9 |
| Running 1:15:03 [2]16 km (4:41 / km) | |
| ahr:137 max:143 shoes: Adidas adistar Control 4 |
| Easy run to Alsta and back home. Got tired the last 4km but still ok. |
Sunday Jun 8 |
| Orienteering race (course 12.7km) 1:33:42 [5]16 km (5:51 / km) | |
| shoes: VJ Twister 2007 |
| Västerbottens 3-days, Day 3. |
| Running warm up/down 25:00 [2]3 km (8:20 / km) | |
| shoes: VJ Twister 2007 |
| |
Saturday Jun 7 |
| Running warm up/down 30:00 [2]3 km (10:00 / km) | |
| shoes: VJ Twister 2007 |
| |
| Orienteering race 15:00 [5]2.5 km (6:00 / km) | |
| shoes: VJ Twister 2007 |
| Västerbottens 3-days, Day 2, Middle distance: 10sec mistake on the 2nd control, 50sec on the 4th and 25sec on 6th. Then when i was suppose to go to the 9th control i read on the wrong route... ran 2min in the wrong direction... ran back but didnt get the control perfect so i aborted the race... lost all motivation to continue since i had no chance at all to get good rankingpoints for O-ringen. |
Friday Jun 6 |
| Running warm up/down 30:00 [2]3 km (10:00 / km) | |
| shoes: VJ Twister 2007 |
| |
| Orienteering race (course 11.3km) 1:23:29 [5]13 km (6:25 / km) | |
| shoes: VJ Twister 2007 |
| Västerbottens 3-days, Day 1 Longdistance: Took a bad routechoise to the first controll and lost ~1min. Ran really defensiv and made ~15-30s each on 3,5,6,7,8. On the long leg to the 12th control i had a hard time deciding what route to take + made 1min on the control. Made a 3.15min mistake on the 10th, another 20sec on 11th and finished of with 1min on 13th... Didnt get any good flow in my orienteering and had a hard time keeping an even pace between the controls. 6th place and 15min after Niclas Jonasson who made a super good race and took an overwhelming victory by 6min to the runner up. Could have run ~11min better today with a clean race. Had a good time in the forest with nice terrain and good map. |
Thursday Jun 5 |
| Note | |
| (rest day) |
| exam today + driving up to Umeå in the afternoon. Not sure ill get time to run... |
| Running 22:30 [2]4.5 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Run with Jessica in Umeå in the afternoon. |
Wednesday Jun 4 |
| Running 39:50 [2]8 km (4:59 / km) | |
| ahr:135 max:146 shoes: Adidas adistar Control 4 |
| Easy morningrun to midskogsbron and back. Nice weather with ~21°C and bright sun! |
| Running long 1:19:00 [3]15 km (5:16 / km) | |
| shoes: Adidas adistar Control 4 |
| Did my loop around Sidsjön -> Fågelberget -> Södraberget -> LV5. Were really nice to run in the evening, ~20°C and sun. |
Tuesday Jun 3 |
| Running warm up/down 1:02:00 [2]8.5 km (7:18 / km) | |
| ahr:129 max:156 shoes: Adidas adistar Control 4 |
| + 5x100m strides |
| Running intervals 22:00 [5]5.5 km (4:00 / km) | |
| ahr:150 max:183 shoes: Saucony Kalenjin flats |
| Session on baldershov with Tom and Örjan. Started with 2k of fartlek (straights and curves) in 6.38, 4 min rest with some jogging and then 2 x 1k in 3.04 and 3.06 rec 2min. Finished with 2x150m kick downs (think it was called that...). Felt a bit heavy on the fartlek but it loosened up on the last 1k. |
Monday Jun 2 |
| Note | |
| |
| Been watching this clip on how to do my 1k's tomorrow.
http://www.youtube.com/watch?v=nY21WbOYHrg |
| Climbing 2:00:00 [2] | |
| |
| Climbing in Midskogs with Jonas Å from 10-17. Really tired in my upper body. |
| Note | |
| (rest day) |
| Had this strange feeling in my leg today so i skipped running. |
Sunday Jun 1 |
| Running warm up/down 20:00 [1]2 km (10:00 / km) | |
| shoes: VJ Twister 2007 |
| Did a shorter warmup then usual since it was so warm. |
| Orienteering race (course 13.3km) 1:19:50 [5]15 km (5:19 / km) | |
| shoes: VJ Twister 2007 |
| Rhens BK longdistance: Warmest day of the year so far, 33°C in the shadow at the comp. area. Really fast terrain with open pine forest. Made 10s on 2nd and 5th, bad route choise + 20s on 9th and another bad route choise to 10th. 10s on 11th and 12th, 1min on 14th. Total mistakes ~2.35 + lost time for bad route choises. Ran really slow from the 11th and to the finish, couldnt stand the heat. Should have used my spikes today, were perect terrain to use them on. |