Tuesday Jan 31 |
 | Running 1:20:00 [3]16 km (5:00 / km) | |
| shoes: VJ sarva |
| Over to hill course, one lap in a lot of icy snow and back. |
Monday Jan 30 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| jog to and from gym |
| Gympa/Strength (Classic iron) 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| |
Sunday Jan 29 |
| Running tempo 30:00 [4]9 km (3:20 / km) | |
| shoes: VJ sarva |
| 3*10min tempo intervals |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: VJ sarva |
| warm up/down for tempo intervals plus 2min recovery between intervals. |
Friday Jan 27 |
| Spinning 1:00:00 [2] | |
| |
| Spinning class at gym |
Thursday Jan 26 |
| Running hills 15:00 [5]4 km (3:45 / km) | |
| shoes: VJ sarva |
| 12*approx 1min hill intervals with jog down recovery. |
| Running 55:00 [3]11 km (5:00 / km) | |
| shoes: VJ sarva |
| warm up/down for hill intervals inc some running drills. |
| Gympa/Strength 30:00 [2] | |
| shoes: Nike zoom elite |
| Gympa circuit with Linne. |
Wednesday Jan 25 |
| Running tempo (stair machine) 15:00 [4]4 km (3:45 / km) | |
| shoes: Nike zoom elite |
| tempo surge on stair machine. |
| Running (Stair machine) 15:00 [3]3 km (5:00 / km) | |
| shoes: Nike zoom elite |
| warm up/down for tempo surge on stair machine. |
| Orienteering race (NC Cup night race) 1:10:00 [4]***** 12 km (5:50 / km) | |
| shoes: VJ Integrator |
| NC cup night race, 3rd, includes warm up down approx 10min. pretty good technically. |
Tuesday Jan 24 |
| Orienteering (night training) 2:35:00 [3]23 km (6:44 / km) | |
| shoes: VJ sarva |
| Linne tue night long run, night line orienteering plus running to from clubhouse. |
Monday Jan 23 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| jog to and from gym |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| |
Sunday Jan 22 |
| Skiing 1:00:00 [3] | |
| |
| Finally got a bit better today thanks to some tips from bjorn - after a few big stacks that had allison in tears of laughter. -15 again |
Saturday Jan 21 |
| Skiing 1:00:00 [3] | |
| |
| |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: VJ sarva |
| Run with Jan on the snow covered rd to the ski resort. |
Friday Jan 20 |
| Skiing 2:00:00 [3] | |
| |
| Gronklitt skiing camp w Linne. |
| Running tempo 45:00 [4]11 km (4:05 / km) | |
| shoes: VJ sarva |
| warm up to the bottom of a big hill and then 45min tempo surge 7min on flat and turned around to run last 30min all upphill in the snow back to our accom at the ski resort. tough session and -15, wouldnt want it to be much colder for hard training. |
| Running 25:00 [3]6 km (4:10 / km) | |
| shoes: VJ sarva |
| Warm up down hill for tempo intervals plus a few min warm down. |
Thursday Jan 19 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| |
Wednesday Jan 18 |
| Running hills 10:00 [5]2 km (5:00 / km) | |
| shoes: VJ sarva |
| 10*45 sec hill intervals at stensture hill, jog back recovery. |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: VJ sarva |
| warm up down for intervals. |
| Orienteering tempo (night training) 1:00:00 [4]10 km (6:00 / km) | |
| shoes: VJ Integrator |
| Night training chase start - 10 snowy and tough. includes 10min warm up and down. |
Tuesday Jan 17 |
| Orienteering long (Night training) 2:40:00 [3]25 km (6:24 / km) | |
| shoes: VJ sarva |
| Night line course in Nasten w Linne guys, -15 a lot of snow and bloody tough. |
Monday Jan 16 |
| Running tempo 40:00 [4]10 km (4:00 / km) | |
| shoes: Asics kayano |
| Tempo intervals 20*100 sec with 20 sec recovery on bike paths. |
| Running 25:00 [3]5 km (5:00 / km) | |
| shoes: Asics kayano |
| warm up down for intervals. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jog to and from gym. |
| Gympa/Strength (Classic iron) 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| |
Sunday Jan 15 |
| Running 2:05:00 [3]24 km (5:12 / km) | |
| shoes: VJ sarva |
| Long run in malung with the Malung guys inc a big climb up the ski run, felt strong. |
Saturday Jan 14 |
| Skiing race (Ski Orienteering) 2:00:00 [3]* | |
| |
| My first ever ski orienteering race. total debacle, crashed about 100 times on the icy snow. took me 2 hours to finish the first of three loops and would have needed another 4hrs and a head torch to finish if they hadnt taken away my next two maps. |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: VJ sarva |
| Intervals on the ski tracks in Malung. 6, 5, 4, 3, 2, 1min with 1min recovery. |
| Running 40:00 [3]8 km (5:00 / km) | |
| shoes: VJ sarva |
| Warm up/down for the intervals. |
Friday Jan 13 |
| Orienteering tempo 1:00:00 [4]**** 10 km (6:00 / km) | |
| shoes: VJ Integrator |
| Malung training camp, mass start night training with splits in some serious snow, pretty tough session. Includes 10min warm up and down. |
Thursday Jan 12 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy jog. |
Wednesday Jan 11 |
| Running (Stair machine) 30:00 [3]6 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Morning training. |
| Orienteering tempo 50:00 [4]**** 10 km (5:00 / km) | |
| shoes: VJ Integrator |
| Night orienteering at high tempo. |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: VJ Integrator |
| Jogging to and from night training in the snow, pretty stuffed. |
Tuesday Jan 10 |
| Skiing 1:10:00 [2] | |
| |
| Skiing in the morning. |
| Orienteering tempo 20:00 [4]*** 5 km (4:00 / km) | |
| shoes: VJ sarva |
| Last 20min of the tue long run where ran at a hard tempo with Jan. |
| Orienteering long 2:00:00 [3]**** 20 km (6:00 / km) | |
| shoes: VJ sarva |
| Tue night long run, 2hrs 20 min ran the last 20min at a tempo pace with Jan. |
Monday Jan 9 |
| Running tempo 40:00 [4]11 km (3:38 / km) | |
| shoes: Asics kayano |
| Tempo intervals, 4*10min with 2min recovery. |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Warm up/down and recovery for tempo intervals. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jog to and from the gym for classic iron. |
| Gympa/Strength (Classic iron) 1:00:00 [2] | |
| |
| |
Sunday Jan 8 |
| Running long 2:30:00 [3]25 km (6:00 / km) | |
| shoes: VJ sarva |
| Long run with Jan, Boris and Stanley, 3 x round the hill course plus to and from home. |
Saturday Jan 7 |
| Running tempo 45:00 [4]11 km (4:05 / km) | |
| shoes: Asics kayano |
| Tempo intervals, 3*15min with 3min recovery. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Warm up/down + recovery for tempo intervals. |
| Skiing 1:15:00 [2] | |
| |
| Skiing in Hagadalen, a lot of crashes again. |
Friday Jan 6 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy morning jog. |
| Running 40:00 [3]9 km (4:27 / km) | |
| shoes: Asics kayano |
| Warm up/down for 3k race with Hakan |
| Running race (3000m Race) 9:05 [5]3 km (3:02 / km) vdot: 65.6 | |
| shoes: Mizuno Wave aero |
| 3000m race, 9.05 Hakan had 8.55, M45 swedish record. |
Thursday Jan 5 |
| Skiing 1:30:00 [2] | |
| |
| Easy skiing, must have crashed 20 times, my 4th skiing ever. |
Wednesday Jan 4 |
| Running tempo 45:00 [4]12 km (3:45 / km) | |
| shoes: VJ sarva |
| Tempo intervals, 3*15min with 3 min recovery. |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: VJ sarva |
| Warm up/down for tempo intervals. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jog to and from the gym for gympa. |
| Gympa/Strength (Classic iron) 1:15:00 [3] | |
| shoes: Mizuno Wave aero |
| |
Tuesday Jan 3 |
| Orienteering long 2:30:00 [3]**** 25 km (6:00 / km) | |
| shoes: VJ sarva |
| Long run with Linne, night line orienteering in the snow. |
Monday Jan 2 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Jog to and from the gym for gympa. |
| Gympa/Strength (Classic iron) 1:00:00 [2] | |
| shoes: Mizuno Wave aero |
| |
Sunday Jan 1 |
| Running 2:05:00 [3]24 km (5:12 / km) | |
| shoes: VJ sarva |
| Long run in Nasten by myself. |