Sunday Jul 9 |
 | Mountain Biking 1:50:00 [2] | |
| shoes: Nike ACG MTB |
| A pretty cruisey and fun mountain bike ride round the usual trails. Nearly made it up the super steep little climb on the mtb loop today, felt good. Met the linne guys 2hrs into their long run back from knivsta, would have been fun to do, maybe in august... |
Saturday Jul 8 |
| Running hills 25:00 [5]6 km (4:10 / km) | |
| shoes: VJ Sarva 2006 |
| Fartlek on the hill course cruising the downhills and surging the hills and flats. Originally i had planned to run two laps but even running over to the start i was doubting that i should and decided to just do one lap, it was bloody warm and humid which didnt help either. I probably should have just jogged 30min yesterday i think and now i will take it easy for a few days. Unfortunately will miss a cool long run the Linne guys have planned tomorrow running back from Knivsta to Uppsala through the forest. |
| Running 35:00 [2]7 km (5:00 / km) | |
| shoes: VJ Sarva 2006 |
| Jogging over to the hill course and back. |
Friday Jul 7 |
| Orienteering 1:15:00 [3]***** 10 km (7:30 / km) | |
| shoes: VJ Integrator 2 |
| Test ran part of the H21E course for Linnes national competition in a month in Nasten with Jan and Seb. It was hot today and even though i ran at a pretty steady pace it felt a bit tougher than i was hoping. I was good technically anyway. This is very technical forest so it was a tough initiation for Seb.
Included 3km or so of running to the start and back from the clubhouse. |
Thursday Jul 6 |
| Running intervals 20:00 [5]6 km (3:20 / km) | |
| shoes: Nike zoom elite |
| Hill intervals at the castle, 6 x approx 2.35 long gradually steepening hill (1.40 jog down recovery) + 30sec short steep hill (1.20 jog down recovery). A good solid session, was tough on the last few long hills but was strong on the short hills.
2.35 (1.40) 0.27 (1.21)
2.36 (1.47) 0.27 (1.19)
2.37 (1.51) 0.27 (1.17)
2.40 (1.50) 0.26 (1.19)
2.37 (1.50) 0.26 (1.16)
2.37 (1.42) 0.26 |
| |
| C • superduper 2 |
| Running 55:00 [2]10 km (5:30 / km) | |
| |
| Jogging to and from the castle with sebba and the jogging between the intervals. |
| Mountain Biking 2:00:00 [3] | |
| shoes: Nike ACG MTB |
| MTB with Jan Troeng out on the usual paths, rode a bit more on the roads in the last 30-40 min, luckily had a powerbar with me cos the 3 toasted sangas i had for lunch werent giving much energy towards the end. |
Wednesday Jul 5 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy jog with the linne training before gympa. Spent half the day helping a mate from swedish move house so i wasnt feeling too lively. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Asics kayano |
| Gympa and running drills with the linne guys.
Got home and had a few missed calls from random swedish dudes that seb had borrowed phones from so fanged down to the station on the bike to meet him. |
Tuesday Jul 4 |
| Orienteering tempo 42:00 [4]*** 8 km (5:15 / km) | |
| shoes: VJ Sarva 2006 |
| An 8km course around the hill course in uppsala. Lots of hills and tracks, ran at just under race pace/threshold. A good tough session. |
| Running 38:00 [2]8 km (4:45 / km) | |
| shoes: VJ Sarva 2006 |
| Running to and from the start/finish of the training.
Looks like Hanny just smashed em in the jwoc classic, awesome stuff! |
| Mountain Biking 2:05:00 [3] | |
| shoes: Nike ACG MTB |
| MTB out on the usual tracks, also found some new more technical tracks on the other side of the river near lunsen. It pissed down with an arvo thunderstorm 20 min after i left so the bike got a bit of a wash. Felt a bit rusty at the start of the ride but got into it after 30min or so. |
Monday Jul 3 |
| Running hills 15:00 [5]4 km (3:45 / km) | |
| shoes: Nike zoom elite |
| Hill intervals 15 x approx 1min up 3 different paths to the stone monument hilltop. Ran the intervals in sets of 5 with jog down recovery and a longer jog to the next path between each set of 5. Pretty warm and i was stuffed at the finish of this session. |
| |
| C • finally! 3 |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: Nike zoom elite |
| Warming up down and recovery during the intervals. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: Nike zoom elite |
| Gympa, joined a new gym and tested out the stomach and back gympa which was pretty good. |