Sunday Jul 6 |
 | Cycling 57:00 [3] 20 km (2:51 / km) | |
| shoes: Saucony Grid Omni |
| Cycle with Helen from Mölndal to relays. Much shorter than we thought but weather bad and more hills thanwe thought at the end. |
| Cycling 50:00 [3] 18.5 km (2:42 / km) | |
| shoes: Saucony Grid Omni |
| Cycle home again after spectating. Going well, although we didn't realise how much down there was on the way. Had a faster pace all the way. I got a puncture at about 2km from home so then walked for 30mins with bike. |
Saturday Jul 5 |
| Running warm up/down 20:00 [2] | |
| shoes: Twisters |
| Jog to start with Alva. |
| Orienteering 1:28:00 [4] **** 5 km (17:36 / km) | |
| spiked:11/13c shoes: Twisters |
| JWOC spectator race. Have never been so dehydrated in my life, by no 10 I was totally screwed and had to take it really easy (felt drunk). Jogged first 3 controls but then knee required me to walk as terrain was painful. Orienteering was good though. No compass and everything made sense, knew where I was at all times. Most of route choice to 4 was good but ran over rocky hill when should have gone round. Made a small mistake on 7, got to wrong spur with boulder but quickly corrected myself. Went wrong on 10, but by this point couldonly think of water and concentrating was real hard as I felt so ill - oops! |
Thursday Jul 3 |
| Note | |
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| As kneehas been feeling the training decided not to run lilla le runt in Ed and spectated instead. I think i would have raced if I had run it which would have been unwise! |
Wednesday Jul 2 |
| Running 20:00 [3] 4.3 km (4:39 / km) | |
| shoes: Saucony Grid Omni |
| At gym. Steady pace as knee not perfect, but gradually speeding up without any more pain so that was good. |
| Strength 25:00 [3] | |
| shoes: Saucony Grid Omni |
| same weight again for squats, and 5 x 15. managed to get lower and think knee is slightly less painful when doing them. Also did some arms and abs work. |
| Indoor Cycling warm up/down 10:00 [1] | |
| shoes: Saucony Grid Omni |
| warm down |
Tuesday Jul 1 |
| Orienteering 57:49 [3] **** 6.3 mi (9:10 / mi) | |
| ahr:177 max:192 spiked:5/7c shoes: Twisters |
| Sättra, nr Kristinehamn. Warm up 5 mins round car park. Then 1 - 7 of 7km course. Didn't take compass with me and read the map much better. Lost direction in the first big marsh I had to cross (to #2) but relocated quickly and found control. Then made a big mistake on #4 and had to get out to track and try again. Rest was OK but I was struggling to run through the terrain and still really scared of falling. Knee started hurting after 40 mins so took the track back, not the most direct route but still a nice run. Pushed hard for final 17mins (but still wasn't very fast!!) |
Monday Jun 30 |
| Strength 25:00 [2] | |
| shoes: Saucony Grid Omni |
| Squats again. 4 x 15. with 35kg. then a few arm weights and abs work. No cardio today as am fighting off a cold, hope it'll be gone tomorrow. |
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| C • Other stuff 2 |