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Training Log Archive: Rosstopher

In the 7 days ending Apr 23, 2012:

activity # timemileskm+m
  orienteering4 3:56:49 23.4(10:07) 37.65(6:17) 289
  Trail run4 3:13:22 19.17(10:05) 30.85(6:16) 334
  Strength2 1:40:00
  Innebandy2 1:05:00
  Total10 9:55:11 42.57 68.51 623

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Monday Apr 23, 2012 #

5 PM

Trail run (backbanan) 25:17 [5] 4.86 km (5:12 / km) +118m 4:38 / km

At Boris's suggestion, the weekly backbanas have started in preparation for WOC in Lausanne. Sam posted on the training's bank and our advertisement meant that Olle and Johan joined us for the session, just before Rockgympa.

I biked over straight from work, and threw on my shoes as quickly as I could. I set out pretty fast, really pushing the downhills and Olle kept with me. Johan pretty quickly switched from running mode to cheering mode, so it was just Olle and me for the rest of the course. He was super strong on the hills, and he pulled a bit ahead after about 10 minutes, but I was able to recapture that lead on the downhills a short while later. Olle stormed past me on the last climb up the wall, and I hung with him as far as the last woods climb, but he was just too strong for me after that. I still managed a very respectable 25:17 and depending on how the Linné top 20 list gets curated, I'm now only a few seconds away from that vaunted membership (Rob Hart, currently in 19th with 25:15).

Very satisfied.
6 PM

Strength (Rock Gympa) 40:00 [3]

Rock Gympa seemed hard tonight. Lots of hip swiveling and some good explosive jumping exercises. Some fast high knees, just to keep the tradition going :)
7 PM

Innebandy 25:00 [3]

A fast paced, well played game of Innebandy. When Hannah dropped out, and it became 3 on 2, then there was a lot more running :) Pretty exhausted by the end of it.

Sunday Apr 22, 2012 #

11 AM

orienteering 1:14:06 [5] 12.53 km (5:55 / km) +130m 5:37 / km

Stigtomtakavlen. A 6 person relay run by what seems to be Peter Öberg's extended family. It was pretty cool to see the Swedish Superstar putting so much work into making the event run smoothly, though the most amusing part was the little shop that sold locally sourced meats and sausages with a little sign saying that these sausages were Peter's favorite!

The relay started on Saturday night when Carl set out on the first night leg for my team, and I crawled into bed at about the same time. We had to get up quite early in the morning, so I only saw the results while eating breakfast the next day. Carl, Pontus, and Simon did all the hard night-time work, and then Mattias Millinger was 4th, taking it easy on a post-injured leg and I was 5th. A last minute cancellation meant that we didn't have a 6th runner lined up, but Inga was interested in doing our last 9k as a second race, and so we could get an official time.

I set out onto the 11k course just moments after the three top teams sent out their 6th leg runners. There were lots of people in the forest, but I didn't have many people running in the same order as me.

I had a very good race for me, with only a few small hesitations. I had a serious mistake on the 22nd, but recovered pretty well and was certainly quite pleased with the effort when I crossed the line. Inga had missed me in the spectator loop, and so she wasn't waiting in the changeover zone when I came through, but Sam went to get her and we tagged off without too much time lost. We beat the mass start, which was quite cool.


Saturday Apr 21, 2012 #

9 AM

Trail run 1:45:00 [3] 17.0 km (6:11 / km) +93m 6:01 / km

Friday Apr 20, 2012 #

12 PM

Innebandy 40:00 [2]

5 PM

Strength 1:00:00 [3]

Thursday Apr 19, 2012 #


6 PM

Trail run 27:25 [2] 3.4 km (8:04 / km) +52m 7:30 / km

orienteering 25:51 [5] 5.06 km (5:06 / km) +78m 4:44 / km

Trail run 23:52 [2] 3.43 km (6:58 / km) +40m 6:35 / km

Wednesday Apr 18, 2012 #

6 PM

orienteering 1:27:10 [5] 14.05 km (6:12 / km) +45m 6:06 / km

Tuesday Apr 17, 2012 #

6 PM

Trail run 11:48 [2] 2.16 km (5:27 / km) +31m 5:05 / km

orienteering 49:42 [3] 6.01 km (8:16 / km) +36m 8:02 / km

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