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. |
Saturday May 31 |
| Running 52:00 [2]9.5 km (5:28 / km) | |
| ahr:123 max:135 shoes: Adidas adistar Control 4 |
| Easy running on trails. |
Friday May 30 |
| Running 38:02 [3]8.66 km (4:24 / km) | |
| ahr:140 max:149 shoes: Adidas adistar Control 4 |
| Morningrun up to Midskogsbron and back. Nice weather ~18°C and bright sun. |
| Running long 1:09:45 [3]16.1 km (4:20 / km) | |
| ahr:142 max:150 shoes: Adidas adistar Control 4 |
| Easy run around the loop to Alsta and back home. My leggs felt better today and could keep a decent speed even with low pulse. Gotta get a pair of lighter mileage shoes, this pair is to heavy and you loose that nice feeling when u r running. |
Thursday May 29 |
| Running warm up/down 25:00 [1]2 km (12:30 / km) | |
| shoes: VJ Twister 2007 |
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| Running (course 2.5km) 30:00 [2]3.5 km (8:34 / km) | |
| shoes: VJ Twister 2007 |
| Shadowed Julia around a course after my race. |
| Orienteering race (course 3.8km) 31:44 [4]4.8 km (6:37 / km) | |
| shoes: VJ Twister 2007 |
| Regional middledistance champs: Really bad race with alot of smal mistakes. Started easy, then got stuck on the way to the 2nd control in area of fallen trees, lost ~45-1min. 10sec on the 4th control, caught up with Markus on the way to the 5th, 20sec on the 6th and on the way to # 10 all hell broke loose. Totally lost concentration and made 20sec on each of 10,11,12,13 and ended the nice strike with a 1.30min on the 14th... They were all pretty easy controls so this was really bad. Total mistakes: 4.30min... Finished 3rd +2.15 after Tomas U. Really heavy leggs today, should have skipped the first class this morning and taken a long easy run to freshen up. |
| Note | |
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| Had to go to school really early today so no time for morningrun... Kind of sucks that i miss out so much training. |
Wednesday May 28 |
| Running 25:00 [2]5 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Got up a bit late and had to shorten my loop a bit. |
| Note | |
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| Me and Jonas Å got the heavy duty during Vårruset. We handled the transportation of gods around the course. Think i carried around 3 tons of material in and out of the truck... 120 tables + trestles , 860kg of bananas, 20 roadblocking trestles and loads of other stuff. Got a good bodyworkout from this :) my whole upperbody hurt when i got home.
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Tuesday May 27 |
| Running warm up/down 45:00 [2]9 km (5:00 / km) | |
| ahr:136 max:150 shoes: Adidas adistar Control 4 |
| + a few strides. |
| Running intervals 30:00 [5]7.2 km (4:10 / km) | |
| ahr:156 max:178 shoes: Adidas Adizero Pro |
| 6 x 1000m intervals with Anton. Felt good throughout the whole workout. Really awesome weather except for some hard wind on the straights. Splits (3:15, 3:14, 3:11, 3:15, 3:16, 3:10) rec 200m jog 2min. Had a hard time keeping an even pace on the intervals even though i used 2 watches with 200m splits all the time. Slowest 200: 41sec, fastest 200: 34sec. Think i can kock of a few more seconds on each interval pretty easy but im gonna try to build to 10x1km first. Tryed my new racingflats today, and it felt like i was hoovering around the track! Best shoes i ever had so far! |
Monday May 26 |
| Running long 1:20:00 [2]15 km (5:20 / km) | |
| ahr:137 max:155 shoes: Adidas adistar Control 4 |
| Easy longrun on trails. Did my loop around sidsjön -> Fågelberget -> Södraberget -> LV5 -> Home. Quite heavy course, but i felt pretty good. No pain in my knee! |