Sunday Dec 24 |
 | Running 2:30:00 [2]25 km (6:00 / km) | |
| shoes: nike zoom elite 2006 |
| An awesome long run up in the french mtns with Al and Reubs. Ran to the top of a big mountain where you could see both the mediterranean and the alps. |
Saturday Dec 23 |
| Orienteering 1:10:00 [3]**** 9 km (7:47 / km) | |
| shoes: silva k80 |
| Flew to Nice in France with Al and Reubs, Reubs friend Anders met us at the airport and we went straight up into the hills for some orienteering. I wanted to run har but the course was super technical on a 1:5000 map so after a few big mistakes i just cruised and found the controls a bit better. |
Friday Dec 22 |
| Pool Running 1:00:00 [2] | |
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| Pool running with Boris Kat and Suzanne, quick go on the slides afterwards. |
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| C • I love those slides 1 |
Thursday Dec 21 |
| Orienteering 30:00 [3]*** 4.5 km (6:40 / km) | |
| shoes: silva k80 |
| Went out to Vattholma with Boris and Kat to pick up the controls from last nights night training. Felt pretty good running and the orienteering was ok, good to train good technique at a slower pace. |
| Running intervals (Stair machine) 30:00 [4]8 km (3:45 / km) | |
| shoes: nike zoom elite 2006 |
| 10 x 3min threshold intervals with 1 min recovery on the stair machine. Pretty tough and i was cooked by the end. Set a new world sweating record too. hr avg 170, max 176. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up running to and from the gym plus the recoveries between the intervals. |
Wednesday Dec 20 |
| Running tempo 40:00 [4]10 km (4:00 / km) | |
| shoes: VJ Sarva 2006 |
| 2 x 20 min surges in stadskogen and norbyskogen with 2min recovery between. The snow had melted into ice overnight so i dragged the sarvas on and they felt like lead weights on my feet. The first surge felt ok but the 2nd was a real stuggle with my heavy legs, only just managed to stay in the threshold zone, hr max 173, avg 166. Saw a lady walking two sheep on the jog home, had to do a double take since i thought i was seeing things at first. |
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| C • tough session 2 |
| Running 30:00 [2]5 km (6:00 / km) | |
| shoes: VJ Sarva 2006 |
| Warm up and down for the tempo session, record slow pace on the warm down. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Decided to skip night orienteering and do some easier training after i was so stuffed from this mornings training. Did the skivstång gympa (with a metal bar and weights) with Al and Lina Å. Took it pretty easy really. |
Tuesday Dec 19 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| The usual weights with Boris and Kat. |
| Orienteering 2:20:00 [3]**** 20 km (7:00 / km) | |
| shoes: VJ Sarva 2006 |
| Tue night long run, with the cold weather and then and inch or two of snow this arvo the marshes were a nasty mix of slippery ice and mud, had a couple of stacks and a few more near misses. A pretty hard effort tonight, i wasnt feeling the best, esp in my guts and then Ulf and Johan Höij started to really wind it up over the last few km which cracked me. |
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| C • Work 3 |
Monday Dec 18 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Morning jog around stadskogen and norby, beautiful morning, all the mud was frozen and i felt pretty good running. |
| Spinning 1:00:00 [2] | |
| shoes: Nike ACG MTB |
| Took it pretty easy tonight, i think the instructor was a bit pissed that i wasnt doing exactly what she said cos i got a few dirty looks, Boris even commented on it to me so i dont think i was imagining it. |