Monday Mar 31 |
 | Running long 1:06:00 [2]12.3 km (5:22 / km) | |
| ahr:136 max:155 shoes: Adidas adistar Control 4 |
| Easy run on skiitracks and streets. Still get this strange feeling in my leggs when im running on asphalt. Think im gonna stay of that medium for a few days on my longer runs. |
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| C • ..intervaller 1 |
Sunday Mar 30 |
| Climbing 4:00:00 [2] | |
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| Did some outdoor climbing in Midskogs with a few guys from the club. Really awesome weather and the cliff was really dry! |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Ran the usual loop after the climbing. Feelt totally dead in my body... |
| Note | |
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| Pretty good week considering i took a full day of. Had this strange feeling in my leggs so i replaced some of the running sessions with XC skiing. |
Saturday Mar 29 |
| XCskiing long 1:15:00 [3]17.5 km (4:17 / km) | |
| ahr:141 max:169 |
| XC skiing on Södraberget. Feelt good. Pretty nice weather +2°C and a bit of sun. Loads of familys taking up the whole track... |
| Running 35:00 [2]7 km (5:00 / km) | |
| ahr:135 max:155 shoes: Adidas adistar Control 4 |
| Ran the usual loop. |
Friday Mar 28 |
| Running 25:00 [3]5 km (5:00 / km) | |
| ahr:141 max:155 shoes: Adidas adistar Control 4 |
| Morningrun. Had to shorten the course a bit since it got out pretty late and had to hurry back to school. |
| XCskiing 1:00:00 [3]15 km (4:00 / km) | |
| ahr:142 max:163 |
| XCskiing on Södraberget. Feelt pretty good but the tracks were crap, loads of sticks and stuff so after a while the gripzone on my skiis were covered... So annoying that they cant redo the tracks ever day.... |
| Climbing 2:45:00 [3] | |
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| Gym climbing. Jessica and Ole came along aswell. Did some wallclimbing first and finished of with some nice bouldering. |
Thursday Mar 27 |
| Running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: VJ Twister 2007 |
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| Running tempo 1:00:00 [5]13.6 km (4:25 / km) +627m 3:35 / km | |
| ahr:165 max:179 shoes: VJ Twister 2007 |
| Clubtraining: Had a nice run with Anton and Torbjörn P around "Backrundan" (really heavy course up and down on the streets of södermalm). Feelt pretty good even though my stomach was going crazy in the middle of the course. |
Wednesday Mar 26 |
| XCskiing long 1:30:00 [3]25 km (3:36 / km) | |
| ahr:146 max:169 |
| XCskiing (Skate) on Södra. 10 laps around the 2.5km track. Feelt really slow the first 15km but then i got new energy. Feelt really good today so im gonna start training heavy again. Gonna remove 2 of my wisdom tooths tomorrow... not sure im allowed to train after the give me all the drugs... |
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| C • the tooth fairy 1 |
Tuesday Mar 25 |
| Note | |
| (rest day) |
| Took another day off from "real" training. |
| Climbing 3:00:00 [2] | |
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| Gym climbing. Feelt a bit weak in my fingers, almost 3 weeks since the last climbing session. |
Monday Mar 24 |
| XCskiing 45:00 [4]13 km (3:28 / km) | |
| ahr:150 max:175 |
| XCskiing on Södraberget. Nice weather, -5°C and sun. Feelt a bit fatigued. Gonna take a day of tomorrow. |
Sunday Mar 23 |
| Orienteering race 32:13 [5]4.8 km (6:43 / km) | |
| shoes: VJ Twister 2007 |
| Ran H21-2. Had the lead in the beginning but after a large misstake ~50s i couldnt take it back. Made some more minor mistakes and my leggs ver really tired today couldnt run fast at all. |
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| C • weekend 2 |
| Running warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: Adidas adistar Control 4 |
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Saturday Mar 22 |
| Orienteering race 15:42 [5]3.2 km (4:54 / km) | |
| shoes: VJ Twister 2007 |
| Elitserien sprint. Ran the qualifiqation heat B. Made a pretty good race except for two bad route choices. 25sec from a spot in the final. Leggs were really heavy... donno why since i took it pretty easy after portugal. |
| Running warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: Adidas adistar Control 4 |
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Friday Mar 21 |
| Orienteering 1:00:00 [3]10 km (6:00 / km) | |
| shoes: VJ Twister 2007 |
| Ran a trainingcourse on a map nearby the competitionarea. |
Thursday Mar 20 |
| Note | |
| (rest day) |
| Took a day off in order to let my leggs recover completly |
Wednesday Mar 19 |
| Running 1:15:00 [3] | |
| ahr:138 max:155 shoes: Adidas adiStar 4 Competition |
| Easy run with Tom. Feelt a bit heavy. |
Tuesday Mar 18 |
| Note | |
| (rest day) |
| Day of from training. Arrived back in Sweden in the afternoon and after a really long trainride i were back home in Sundsvall. |
Monday Mar 17 |
| Running warm up/down 20:00 [2]3 km (6:40 / km) | |
| shoes: VJ Twister 2007 |
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| Orienteering race 37:00 [5]7.7 km (4:48 / km) | |
| shoes: VJ Twister 2007 |
| Day 7 Training 1. Relay training, were running with Jimmy. The leggs were divided as following: Runner 1 (6.2km) + Runner 2 (1.5km) + Runner 1 (1.5km) + Runner 2 (6.2km). Jimmy ran as runner 1 and me as runner 2. Ran pretty good on my 1.5km course and were able to keep David A ~5-10sec behind me the whole way. But on the longer course my leggs couldnt manage to keep up with David when he cought up with me. With 7-800m left i saw Hammerz in front of me and pushed all i had to catch him and by the second last control i was glued to his back. The kick went out as following: Me and Hammerz sprinted all out fron the second last control made a 1.30min misstake on the last control were Hammerz got it 1sec ahead of me and i were unable to outkick him on the 40m to the goal. |
| Orienteering 55:00 [3]7.2 km (7:38 / km) | |
| shoes: Adidas adistar Control 4 |
| Day 7 Training 2. Compass exercise with Hammerz. Really good to see how bad i am running straight in the forest just using the compass. Really heavy leggs even though we where running really slow. |
Sunday Mar 16 |
| Running warm up/down 10:00 [2]2 km (5:00 / km) | |
| shoes: VJ Twister 2007 |
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| Orienteering 1:00:00 [3]4 km (15:00 / km) | |
| ahr:140 max:165 shoes: VJ Twister 2007 |
| Day 6 Training 1. Middledistans in the mountains. Really cool map that looked like a really detailed 1:15000 but it were a 1:7500. Probably the most detailed map i have ever run on. Twisted my ankle lightly after ~2km, keept on running for a while then i walked back to the cars. A bit numb but nothing serious. |
| Note | |
| (injured) |
| Day 6 Training 2. Didnt run the second training of the day due to the terrain being really stony, and i had forgotten my sportstape. Walked around and took some photos of the other guys running. |
Saturday Mar 15 |
| Running warm up/down 35:00 [2]5 km (7:00 / km) | |
| shoes: Adidas adistar Control 4 |
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| Orienteering race 34:27 [5]6.1 km (5:39 / km) | |
| ahr:168 max:176 shoes: VJ Twister 2007 |
| Day 5 Training 1. Trainingcamp championship on the course from the WRE 2 weeks earlyier. Awesome map and terrain! Ran a pretty solid race, no large mistakes only a lot of small ones 5-25sec. David did a really good race and beat Vagnis time from the competition.
1) David Andersson 30.03
2) Tomas Carlsson 33.xx
3) Jonas Bäckström 34.27
4) Håkan Eriksson 35.xx
5) Stephen Palmer 35.xx
6) Martin Hammerberg 38.xx
... |
| Running long 1:05:00 [3]13 km (5:00 / km) | |
| ahr:137 max:148 shoes: Adidas adistar Control 4 |
| Day 5 Training 2. Evening run with Håkan Eriksson and Jonas Birgersson. First run this year in runningshorts! |
Friday Mar 14 |
| Orienteering long 1:15:00 [3]14 km (5:21 / km) | |
| ahr:150 max:169 shoes: VJ Twister 2007 |
| Day 4 Training 1. Followed up David A on a longdistans course were i ran with Hammerz headcam. Me and David took turns on beeing first shifting after each control. A bit to fast for me to be a recovery run :) |
| Running warm up/down 10:00 [2]2 km (5:00 / km) | |
| shoes: VJ Twister 2007 |
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| Orienteering 44:00 [3]6.5 km (6:46 / km) | |
| ahr:143 max:156 shoes: VJ Twister 2007 |
| Day 4 Training 2. One of the most technical courses ive ever run. Ran on the beach to the atlantic sea. Ran really bad and had a hard time keeping the consentration on 100%. Made alot of small mistakes due to the consentration problem. |
Thursday Mar 13 |
| Running warm up/down 15:00 [2] | |
| shoes: Adidas adistar Control 4 |
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| Orienteering 33:47 [4]5.8 km (5:49 / km) | |
| ahr:163 max:171 |
| Day 3 Training 1. Ran a really technical hard middle distans course. Made one large mistake 1.30min and some small ones ~5-15sec. Were 2 min after David A. |
| Running warm up/down 10:00 [2]2 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
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| Orienteering 48:01 [4]8.6 km (5:35 / km) | |
| ahr:160 max:173 shoes: VJ Twister 2007 |
| Day 3 Training 2. Night OL in really cool terrain. Me, Hammerz and Stephen Palmer had a good fight with Martin beeing victorius. Had a close to a "perfect" race until the 19 control where i made a large 2min mistake and a followup mistake on the 21 control (~45s). Martin who started 2 min after me cought up and beat me in the finishing kick. Hammerz (1) vs. Sidsjöbäckis (0)... |
Wednesday Mar 12 |
| Running warm up/down 20:00 [3]4 km (5:00 / km) | |
| shoes: VJ Twister 2007 |
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| Orienteering long 48:41 [4]9 km (5:25 / km) | |
| ahr:161 max:172 shoes: VJ Twister 2007 |
| Day 2 Training 1. 9km course mad a really large mistake (~4min) when David Andersson cought up with me... Note: Never follow a Nationalteam runner... Scary wilddogs running around close to our cars so i had to do a large loop around them in the forest... |
| Orienteering warm up/down 35:00 [3]5 km (7:00 / km) | |
| shoes: VJ Twister 2007 |
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| Orienteering race 3:42 [5]1 km (3:42 / km) | |
| shoes: Adidas adistar Control 4 |
| Day 2 Training 2. Martin Hammarberg had brought a small camera that was mounted on a headlampframe. We did a 1km race were all runners ran with the headcam and a GPS. Got beaten by David A byt 1 sec and Hammerz by 2sec. Really fun to run stupidly fast in the forest =) |
Tuesday Mar 11 |
| Note | |
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| After a 5h flight and a 3h (actually 45min if you subtract the "small" mistake we did finding our way out of Porto...) drive by car we arrived in Praia de Mira where we checked in on our 4 star hotel. +22°C and sun! |
| Running warm up/down 30:00 [2]6 km (5:00 / km) | |
| shoes: VJ Twister 2007 |
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| Orienteering 35:22 [4]6.2 km (5:42 / km) | |
| ahr:170 shoes: VJ Twister 2007 |
| Day 1 Training 1. Afternoon training close to the hotel. Awesome terrain were there is no speed limit on how fast you can run. |
Monday Mar 10 |
| Running 25:00 [2]5 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Morningrun on tracks. Rain and +3°C. |
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| C • have fun 1 |
| Note | |
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| Going to Nyköping this afternoon and flying to Portugal early tomorrow morning. |
Sunday Mar 9 |
| Orienteering long 2:05:00 [2]21 km (5:57 / km) | |
| ahr:144 max:159 shoes: Adidas adistar Control 4 |
| Clubtraining: Longrun on essvik. Feelt pretty good and the leggs were still fresh after 2h of running. |
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| C • Thanks 1 |
Saturday Mar 8 |
| Running warm up/down 35:00 [2]5 km (7:00 / km) | |
| shoes: VJ Twister 2007 |
| Warmup/down |
| Orienteering intervals 40:00 [5]5 km (8:00 / km) | |
| ahr:165 max:179 shoes: VJ Twister 2007 |
| Clubtraining: Orienteering intervals 5x1km (31:04 for the intervals together), rec 1.45. Feelt pretty good and only did 2 smal mistakes ~15sec each. |
| Running warm up/down 10:00 [2]1 km (10:00 / km) | |
| shoes: VJ Twister 2007 |
| warmup |
| Orienteering tempo 43:00 [5]7.2 km (5:58 / km) | |
| ahr:168 max:182 shoes: VJ Twister 2007 |
| Clubtraining: "relay"-training in Bergafjärden. Made 2 small mistakes ~30sec total. The map was kinda f*cked on the last 4 controls with large objects missing. |
Friday Mar 7 |
| Note | |
| (rest day) |
| Took a day of in order to recover 100% for next weeks adventure. |
Thursday Mar 6 |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Usual loop before school. |
| Running warm up/down 52:00 [2]6 km (8:40 / km) | |
| ahr:125 max:138 shoes: Adidas adiStar 4 Competition |
| warmup + some drills. |
| Running hills 25:00 [5]3 km (8:20 / km) | |
| ahr:142 max:182 shoes: Adidas adiStar 4 Competition |
| Clubtraining: 7x180m hills, splits (0:39, 0:39, 0:40, 0:41, 0:39, 0:39), rec ~2.5min. A bit heavy today but im feeling its going in the right direction. |
Wednesday Mar 5 |
| Running long 1:17:00 [3]16 km (4:49 / km) | |
| ahr:144 max:159 shoes: Adidas adistar Control 4 |
| Easy run on skitracks Sidsjön -> LV5 -> NTO -> Södra -> LV5 +a extra loop on streets. The tracks were pretty soft so had a hard time keeping the pulse down and at the same time have a decent speed. Ran the last 2km a bit faster (~4:20-30) |
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| C • good one 2 |
Tuesday Mar 4 |
| Running 25:00 [2]5 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Morningrun |
| Running warm up/down 30:00 [2]4.5 km (6:40 / km) | |
| ahr:135 max:160 shoes: Adidas adistar Control 4 |
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| Running intervals 25:00 [5]4 km (6:15 / km) | |
| ahr:157 max:186 shoes: Adidas adistar Control 4 |
| Clubtraining: 6x700m intervals back and forth. (2:20, 2:01, 2:23, 2:03, 2:35, 2:02) rec ~1:30. The 1,3 and 5 interval were a bit uphill and 2,4 and 6 a bit downhill. Had to stop on the 5th because my stomach feelt like it wanned to turn inside-out. Overall i feelt heavy but what can u expect after over 3 weeks of inactivity. |
Monday Mar 3 |
| Note | |
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| Had some stuff to do this morning so i didnt get time to do my morningrun :( |
| Running 50:00 [2]10 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Had to stay late in school to complete some stuff, so when i got home i were a bit tired a unmotivated to run. |
| Climbing 2:00:00 [2] | |
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| Finished the day of with some gym climbing. |
Sunday Mar 2 |
| Running long 1:05:00 [3]14 km (4:39 / km) | |
| ahr:153 max:181 shoes: Adidas adistar Control 4 |
| Easy run on streets. Ran the last km fast (~3.20). |
Saturday Mar 1 |
| Running 1:00:00 [2]12 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Easy running on streets. |
| Running 30:00 [3]7 km (4:17 / km) | |
| ahr:152 max:167 shoes: Adidas adistar Control 4 |
| Ran the usual loop. Really shitty conditions with ~3cm of really really wet snow on streets. |