Sunday Jan 7 |
 | Running intervals 8:00 [5]2.7 km (2:58 / km) | |
| shoes: nike zoom elite 2006 |
| Fast short intervals to start to get a bit of speed back in the legs even if it isnt the main focus of training at the moment.
6 x 1min (90sec) + 4 x 30sec (60sec) Ran them on an undulating gravel path in the forest that was free of ice. Felt pretty good running. |
| Running 52:00 [3]10 km (5:12 / km) | |
| shoes: nike zoom elite 2006 |
| Long warm up and short warm down for the intervals, got home just in time to see the final stage of tour de ski wc, finishing up the downhill course, cool to watch, i geuss they aren't allowed to but surely it would have been quicker to throw the skis and run. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| The normal weights, felt good once i dragged myself out of the house. |
Saturday Jan 6 |
| Orienteering 2:50:00 [3]***** 22 km (7:44 / km) | |
| shoes: VJ Sarva 2006 |
| A long orirenteering course with a big group from Sunnersta out to Lunsen, 16 odd km through the freezing marshes and then back to Sunnersta for a brutal 5km hill course on the ski hill, finished with 4 times straight up and down under the lift, brutal but didnt feel too bad, was just Jan, Hoij and me by the end. Coke and sauna really hit the spot afterwards. |
Friday Jan 5 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy morning run in stadskogen after checking up on the 5 days results, wish i was running it looks fun. |
| Gympa/Strength 50:00 [2] | |
| shoes: nike zoom elite 2006 |
| Arvo weights in the gym. |
Thursday Jan 4 |
| Running tempo 53:00 [4]13.2 km (4:01 / km) | |
| shoes: VJ Sarva 2006 |
| Tempo session on Björtes hill course, 13.2km of hilly singletrack, the first part with Boris. I ran a solid tempo, 53min (about 4min k) is approx 3min off my best which was good considering the time of year and how muddy it was. I was super tired on the warm up but felt strong once i started to run fast, feels like i have really improved since december. |
| Running 52:00 [2]10 km (5:12 / km) | |
| shoes: VJ Sarva 2006 |
| Warming up and down for the tempo session, it was rain and 4deg, nice to get home. |
| Running 50:00 [2]10 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Jogged down to the gym and back the long way plus 30min on the stairmachine in the evening, pretty tired. |
Wednesday Jan 3 |
| Orienteering 2:30:00 [3]**** 20 km (7:30 / km) | |
| shoes: VJ Sarva 2006 |
| A long orienteering course on the hjortmossberget map with Reubs and Boris. It is awesome terrain, even if it is a bit hard to read at 1:15000 and a really good training in crisp but sunny weather. Had some toasted sangas after which hit the spot, made on grants toasted sanga maker that he bought for 30kr at oringen 2002... still going strong! |
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| C • Happy Christmas mate, you can ... 2 |
Tuesday Jan 2 |
| Running intervals 35:00 [4]9 km (3:53 / km) | |
| shoes: nike zoom elite 2006 |
| 10 x 3+min tempo hill intervals on the castle hill with a 1.30 jog down recovery. Ran with Reubs, great morning, sunny, still and zero deg, felt pretty good, hr avg 171, max 182. |
| Running 45:00 [2]9 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up down and the recovery for the intervals. |
| Spinning 1:10:00 [3] | |
| shoes: Nike ACG MTB |
| Spinning, slightly longer class than normal. |
Monday Jan 1 |
| Running 1:10:00 [3]13 km (5:23 / km) | |
| shoes: VJ Sarva 2006 |
| Running on the small tracks in Nåsten with Reubs and Al for the first part. Felt pretty good. 3 deg and raining, really knew i was back in Uppsala. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Back in the gym. |