Sunday Dec 17 |
 | Running 1:10:00 [3]12 km (5:50 / km) | |
| shoes: VJ Sarva 2006 |
| This was a tough run, ran over to the backbana and ran two laps with Boris, Jan and Pål Skogtjärn running the upphils at what was a pretty solid tempo pace for me at the moment. It was great weather sunny and -4 and the mud was finally frozen so it was a lot nicer running than last week. Felt a lot better this week but Pål wound up the pace on the last bit of the 2nd lap and i suffered at the end. Pretty glad to get home and have some pizza and cordial and watch the skiing! |
| Running 30:00 [4]6 km (5:00 / km) | |
| shoes: VJ Sarva 2006 |
| The uphill sections of two laps of the backbana. |
Saturday Dec 16 |
| Orienteering (Vinterejset) 30:00 [4]**** 4 km (7:30 / km) | |
| shoes: silva k80 |
| Vinterejset, a fun orienteering race organised by the OK Linne juniors. I wanted to run pretty hard but thanks to getting totally confused at the start (didnt realise the map was a mirror image) i battled round by myself the entire way making a lot of mistakes and only running about half of the course at a tempo pace. |
| Orienteering 30:00 [3]**** 3.5 km (8:34 / km) | |
| shoes: silva k80 |
| The other half of the course at a bit slower pace. |
| Running 50:00 [2]10 km (5:00 / km) | |
| shoes: silva k80 |
| Running out to the race and back with Boris, Suzanne, Jan and Joffe. |
| Gympa/Strength 30:00 [2] | |
| shoes: nike zoom elite 2006 |
| The gym shut 30min earlier than i thought so it was a bit shorter than i planned, mainly core stuff and the jog down and back. Didnt feel the best after a very late lunch. |
Friday Dec 15 |
| Orienteering 1:10:00 [3]**** 8 km (8:45 / km) | |
| shoes: silva k80 |
| Putting out controls for next wednesdays night training with Boris at Vattholma. Everyone says this is the worst map around here but we ran in some pretty nice areas. Geez it was flat though, even for uppsala, could be tricky at night. |
| |
| C • that's something to look forwa... 2 |
Thursday Dec 14 |
| Orienteering 50:00 [3]**** 6 km (8:20 / km) | |
| shoes: silva k80 |
| Went and ran Ulf Skogstjärns "Grisbana" (pig course) out in Länna. I was pretty bad with the orienteering, did 3 big mistakes of about 5 min each, as usual on the last bit into the control. |
| Running tempo (Stair machine) 35:00 [4] | |
| shoes: nike zoom elite 2006 |
| Tempo intervals on the stair machine. 5 x 6min with 1 min recovery. Pretty hard work and a good session, hr avg for the entire session was 165, max 177, just in the right zone. |
| Running 20:00 [2]4 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down inc running down to the gym. |
Wednesday Dec 13 |
| Running tempo 40:00 [4]10 km (4:00 / km) | |
| shoes: Asics kayano |
| Finally back into some real training. Ran tempo intervals this morning, 3 x 12min with a 2min jog recovery, my HR avg for the intervals was 167, 167, 169 with a max around 175 toward the end of each interval so right under the threshhold limit. I wasnt running too quickly but it was a good session anyway. |
| |
| C • good 5 |
| Running 25:00 [2]5 km (5:00 / km) | |
| shoes: Asics kayano |
| Warm up and a short warm down. I was feeling terrible before the intervals and nearly wussed out but once i got going i felt good. This is really typical for me before a session i am a bit nervous of, i reckon it is the bodies way of saving all its energy for the effort it knows is coming up. |
| Spinning 1:00:00 [3] | |
| shoes: Nike ACG MTB |
| Had a few OK Linne friends tonight, Jörgen Ohlin, Lina Bäckström and Boris. |
| Gympa/Strength 50:00 [2] | |
| shoes: nike zoom elite 2006 |
| The usual weights with Jörgen. |
Tuesday Dec 12 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Weights in the "morning" with Boris. Managed 10 real push ups in a row again today. |
| Orienteering 2:00:00 [3]17 km (7:04 / km) | |
| shoes: VJ Sarva 2006 |
| Tue night long run, forgot the compass so it was lucky it was alot on small tracks. Starting to run a bit better now. Near the end there was candles in the forest leading to a Santa, Lucia and a guy with a white pointy hat handing out bulle, pepparkakor and warm glögg, really hit the spot! (obviously still have a bit of australian in me since my first reaction to the candles was that it was a fire risk - then i realised that even the sharpest firebug would struggle to get this forest to even smoke at the moment) |
Monday Dec 11 |
| Pool Running 1:00:00 [2] | |
| |
| Easy pool runnning with Boris. |
| Running (Stair machine) 45:00 [3]8 km (5:38 / km) | |
| shoes: nike zoom elite 2006 |
| Running down to the gym and back the long way plus 30min on the stair machine. |