Wednesday Oct 31 |
 | Löpning tempo 55:00 [3]+227m | |
| shoes: Saucony Type A |
| Coopertest + FE |
Tuesday Oct 30 |
| Löpning intervals 1:15:00 [3]+187m | |
| shoes: Saucony Type A |
| 9x{4,1} på åttan + FME. |
Monday Oct 29 |
| Löpning 55:00 [2] | |
| |
| ? |
Sunday Oct 28 |
| Löpning intervals 50:00 [3]+175m | |
| |
| 5x{4,3} + FME, Nössemark? |
Saturday Oct 27 |
| Löpning long 2:25:00 [2]+622m | |
| shoes: Inov8 Mudroc 290 |
| Nössemark. |
Friday Oct 26 |
| Löpning intervals 55:00 [3]+198m | |
| shoes: Saucony Type A |
| 4.5x{~2km, 1:30} + FME, Änggårdsbergen. |
Tuesday Oct 23 |
| Löpning intervals 1:10:00 [3]+154m | |
| shoes: Saucony Type A |
| 9x{4,1:30} + FME. |
Monday Oct 22 |
| Löpning long 1:55:00 [2]+435m | |
| |
| Sisjön. |
Sunday Oct 21 |
| Orientering race 33:02 [4]*** 4.62 km (7:09 / km) +209m 5:50 / km | |
| spiked:13/14c shoes: Olway Speed |
| GMOKs höstkort, Skatås, Getryggen. H21, 13/80, +4:08. |
Saturday Oct 20 |
| Orientering race (Stafett) 40:39 [4]*** 5.9 km (6:53 / km) +229m 5:46 / km | |
| spiked:17/17c shoes: Olway Speed |
| IFK-kavlen, sträcka 4, Skatås, Getryggen. |
Friday Oct 19 |
| Löpning intervals 55:00 [2]+303m | |
| |
| 10x{1,1} + FME, Änggårdsbergen. |
Thursday Oct 18 |
| Löpning long 1:40:00 [2]+333m | |
| shoes: Inov8 Mudroc 290 |
| Skatås. |
Wednesday Oct 17 |
| Löpning 40:00 [2]+260m | |
| |
| ? |
Tuesday Oct 16 |
| Löpning intervals 45:00 [3]10.5 km (4:17 / km) +156m 3:59 / km | |
| ahr:173 max:190 shoes: Saucony Type A |
| 4x{8,2} + FME, EPOC: 270, TE: 4.7 |
| Löpning intervals 5:00 [3]+54m | |
| shoes: Saucony Type A |
| 20x{15,15} |
Monday Oct 15 |
| Löpning long 2:28:00 [2]25.4 km (5:50 / km) +630m 5:11 / km | |
| ahr:153 max:176 shoes: Inov8 Mudroc 290 |
| EPOC/TE: 108/3.2
Mölndal SO, Balltorp. |
Sunday Oct 14 |
| Löpning intervals 20:00 [4]5.53 km (3:37 / km) +61m 3:26 / km | |
| max:193 shoes: Saucony Type A |
| 5x{4,2}
EPOC/TE: 186/3.9
177 191 1.23 04
185 189 1.15 16
183 192 1.09 12
184 188 1.01 11
183 190 1.05 20 |
| Löpning 58:00 [2]9.45 km (6:08 / km) +249m 5:25 / km | |
| shoes: Saucony Type A |
| FME |
Saturday Oct 13 |
| Orientering race (Medel) 32:07 [4]*** 4.47 km (7:11 / km) +164m 6:04 / km | |
| ahr:183 max:197 spiked:15/16c shoes: Olway Speed |
| EPOC/TE: 239/4.4
RD: 5.37 km => f = 1.2
Ruddalsloppet. |
Thursday Oct 11 |
| Löpning 52:00 [2]9 km (5:47 / km) +227m 5:08 / km | |
| ahr:150 max:172 shoes: Inov8 Mudroc 290 |
| EPOC/TE: 81/2.9
Löpning med M och R, Skatås. |
| Orientering (Natt) 30:56 [3]*** 4 km (7:44 / km) +129m 6:40 / km | |
| ahr:169 max:185 spiked:9/11c shoes: Olway Speed |
| EPOC/TE: 140/3.5
Klubbträning, Natt. |
Wednesday Oct 10 |
| Löpning 40:00 [2]7.53 km (5:19 / km) +192m 4:43 / km | |
| ahr:151 max:179 shoes: Saucony Type A |
| urk, Safjället, Ängårdsbergen. |
Tuesday Oct 9 |
| Löpning intervals 36:00 [4]9.82 km (3:40 / km) +201m 3:20 / km | |
| shoes: Saucony Type A |
| 9x{4,1:30} (d app) |
| Löpning 35:00 [2]5.83 km (6:00 / km) +93m 5:33 / km | |
| shoes: Saucony Type A |
| FME (d app) + spänst |
Monday Oct 8 |
| Löpning long 2:30:00 [2]26 km (5:46 / km) +478m 5:17 / km | |
| ahr:156 max:180 shoes: Inov8 Mudroc 290 |
| Runt skjutbanan. |
Sunday Oct 7 |
| Orientering race (Medel) 34:01 [4]*** 5.3 km (6:25 / km) +141m 5:40 / km | |
| ahr:186 max:201 spiked:14/16c shoes: Olway Speed |
| 25-mannakorten, H21-1. |
Saturday Oct 6 |
| Orientering race 42:30 [4]*** 7.25 km (5:52 / km) +169m 5:15 / km | |
| ahr:190 max:199 spiked:13/14c shoes: Olway Speed |
| 25-manna, Riksten, sträcka 1. |
Thursday Oct 4 |
| Orientering 26:08 [3]** +165m | |
| ahr:175 max:191 shoes: Olway Speed |
| Klubbträning, Skatås. Minne. |
| Löpning 32:00 [2]+155m | |
| ahr:157 max:173 shoes: Olway Speed |
| E |
Wednesday Oct 3 |
| Orientering 1:10:00 [2]** +412m | |
| ahr:156 max:177 shoes: Inov8 Mudroc 290 |
| Hvitfeldtskas bana i Änggårdsbergen. |
Tuesday Oct 2 |
| Löpning intervals 18:32 [4]4.66 km (3:59 / km) +105m 3:34 / km | |
| shoes: Inov8 Mudroc 290 |
| 8x{90,90,45,120} formtoppning. |
| Löpning 55:00 [1]9.12 km (6:02 / km) +309m 5:09 / km | |
| shoes: Inov8 Mudroc 290 |
| FME |