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Training Log Archive: Jules

In the 7 days ending May 7, 2012:

activity	#	time	miles		km		+m
Running	8	4:39:33	34.85	(8:01)	56.09	(4:59)	615
Orienteering	4	2:04:57	14.86	(8:25)	23.91	(5:14)	165
Total	9	6:44:30	49.71	(8:08)	80.0	(5:03)	780

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Monday May 7, 2012 #

7 PM

Running (Easy Run) 57:25 [3] 12.11 km (4:45 / km) +175m 4:25 / km

Easy cruise with Ross who is staying with us this week and throughout EOC next week. Great to have a training partner....nice evening relaxation to be out running, after a 13 hour day at school organising all the national tests for tomorrow.
Smashed afterwards, even had a beer with Ross to chill out.

Sunday May 6, 2012 #

5 AM

Running (Warm up) 15:00 [3] 3.0 km (5:00 / km)

6 AM

Orienteering race (9th Leg Tiomila) 46:47 [5] 9.1 km (5:08 / km)

So 9th leg at Tiomila. Team didn't have the best night and we were a fair way behind but coming back through the field. Thomas and Erik ran really well on 6th and 8th to pull us up to 17th. I went out in no-mans land 5 minutes to team in front and 5 minutes or more to a team behind.
Was actually OK for me, running alone and just focussing on the technique. Dodgy map at the first control but I got it OK with a little hesitation, then smooth running the whole way with two small 10 sec misses. My pace wasn't up to Hubman who had the fastest leg time 4min better than me, so plenty of work to do. But happy with my run and came back in 17th with only 1min to 16th.
William smashed the sprint finish to take us into 16th overall.
A disappointing team result.

GPS:
http://www.tulospalvelu.fi/gps/2012milaH9/

Results:
http://www.10mila.se/2012/docs/Resultat.html

http://www.obasen.nu/winsplits/online/sv/default.a...

C • write up? 2

7 AM

Running (Warm down) 10:00 [3] 2.0 km (5:00 / km)

Saturday May 5, 2012 #

Event: 10MILA 2012

10 AM

Running (Easy Run) 29:16 [3] 5.77 km (5:05 / km) +15m 5:01 / km

Easy run from our accomodation in Motal with Erik, Jonas and Bäckman. Nice sunny day but way too windy. Legs feeling better after a hard hit out yesterday.

Friday May 4, 2012 #

4 PM

Running (Warm up) 16:29 [3] 3.48 km (4:44 / km)

Running (Warm down) 8:36 [3] 1.61 km (5:20 / km) +17m 5:04 / km

Orienteering race (Silva League - Sprint) 14:47 [5] 3.3 km (4:29 / km)

Bad run, very messy straight away weaving to the first control. Then had nothing in the tank in the second half. Often feel like this after a rest day, but lack of intense racing definitely showed up. Good to get going with some sprint racing, start of the practice leading up to WOC. But my shape has got to improve alot.
BJ had a good run in Elite 2 and would have smashed me in Elite 1. Clearly good enough for WOC team.

GPS track was shocking but is here:
http://www.tulospalvelu.fi/gps/loksilvaleagueH21/
Results:
http://www.obasen.nu/winsplits/online/sv/default.a...

Thursday May 3, 2012 #

Note
(rest day)

Tiomila on the weekend..Silva league sprint tomorrow....pumped. Unfortunately David A has picked up an injury and won't be racing. But hopefully he gets better soon for EOC. Still a strong team.

Malungs OK lineup

1. Roman B
2. Mattias K
3. Johan B
4. Oskar S
5. Martin Ham
6. Thomas C
7. Johan L
8. Erik R
9. Julian D
10. William L

C • good luck mate 4

Wednesday May 2, 2012 #

6 PM

Running (Easy Long Run) 1:31:43 [3] 18.02 km (5:05 / km) +207m 4:49 / km

Easy long run with Nic from home around Nacka. Found some nice single track and was actually the first time that I felt like owning a MTB over here. Felt like shit thanks to the shit meathballs I ate for lunch at school. Took me 10km to get into it and felt much better for it at the end.

Tuesday May 1, 2012 #

10 AM

Running (Warm up) 15:05 [3] 3.24 km (4:39 / km) +32m 4:26 / km

Orienteering (Öppet bana - Gnesta) 51:21 [3] 8.83 km (5:49 / km) +151m 5:21 / km

Open course at the local event on Valborg dag. Only a couple of world champs and a world cup winner to run against...but obviously they weren't racing today...just training.
A bit sloppy on a few controls but otherwise going OK, today. Getting into it more now. Technique ready for the weekend.
http://www.obasen.nu/winsplits/online/sv/default.a...

Running (Warm down) 8:50 [3] 1.77 km (4:59 / km) +22m 4:42 / km

5 PM

Running (Warm up) 15:44 [3] 3.04 km (5:10 / km) +85m 4:32 / km

Orienteering (Sprint Training) 12:02 [3] 2.68 km (4:30 / km) +14m 4:23 / km

Sprint training in Södetalje thanks to gg. Went with Scotia, Axling and Ian. Was very scrappy, but got short session.

Running (Warm down) 11:25 [3] 2.05 km (5:34 / km) +62m 4:50 / km

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