Sunday Jan 14 |
 | Orienteering intervals 50:00 [4]**** 7 km (7:09 / km) | |
| shoes: silva k80 |
| Orienteering intervals with Linne. 12min, 11min, 14 min, 13min. 4 loops with splitting and a combo of chasing starts and mass starts, nearly all the good guys where out and it was nice terrain so it was awesome training. I was really happy with how i ran, two small mistakes of about 30sec otherwise really smooth and confident, going ok running in the forest too. |
| Running 30:00 [2]4 km (7:30 / km) | |
| shoes: silva k80 |
| Jogging in the forest to the start and between the intervals, bloody cold feet in the snow between the intervals. |
| Running 1:00:00 [3]10 km (6:00 / km) | |
| shoes: Asics kayano |
| Evening jog down to the castle back up to the gym and then 30min on the stairmaster and home. Started to snow just as i headed out and it was really coming down by the time i made it to the gym so it was nice to finish in there, nice and light outside now though. |
Saturday Jan 13 |
| Orienteering race 1:10:00 [4]**** 10 km (7:00 / km) | |
| shoes: silva k80 |
| The first NC Sport Cup race of the season, mass start with relay style splitting. I didnt exactly start great, got stuck in a nasty snow covered boulder field which i soon realised constituted most of the map in that area at least. Anyway kept plugging away and worked my up to a group of 10 or so a few min behind Jan Troeng (who won by 3 min). Got away with Pål Skogtjärn with a few km to go but he dissappeared and i ran most of the last part by myself, ended up 3rd, not too bad, felt strong running and was solid technically. |
| Running warm up/down 10:00 [3]2 km (5:00 / km) | |
| shoes: silva k80 |
| Warming up, didnt really warm down for more than a min, was too desperate to get some warm clothes on. |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Jogged down to the gym in the arvo and did the usual weights, had some choco milk and a bit of rice and almond cake when i got home, mmm. |
Friday Jan 12 |
| Spinning 1:00:00 [2] | |
| shoes: Nike ACG MTB |
| Easy spinning class, feel a thousand times better tonight than last night when the only thing that kept me going was some port wine aeroplane jelly i had stashed away. |
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| C • jelly 4 |
Thursday Jan 11 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Usual weights, lucky to make it down to the gym and back in one peice though, everything was covered by a cm thick layer of ice, i had the bike since i had to go via the clubhouse and on one hill i could barely push the bike without slipping over, i must have looked like a damn fool sliding around. I think i will be doing intervals on the treadmill tonight. |
| Running tempo 50:00 [4]12.5 km (4:00 / km) +450m 3:23 / km | |
| shoes: nike zoom elite 2006 |
| Tempo intervals on the treadmill, 14min, 13min, 12min, 11min with 1 min recovery @ 4min/k and 3.5%. It was bloody hard work and i had to knock the % back to 2.5 at the end cos the hr was really getting up there. Managed to cut my finger on the little metal hr sensor towards the end so i was a mess of blood and sweat. Pretty glad to have that over with. Hr avg 169, max 177. |
| Running warm up/down 25:00 [2]4 km (6:15 / km) | |
| shoes: VJ Sarva 2006 |
| Jogging down to the gym on the ice skating rink that has been laid down on the streets, prectically had to hold onto the fence to get down the hill to the gym even though i had sarvas on, luckily it started snowing so coming home was slightly easier. |
Wednesday Jan 10 |
| Orienteering 1:30:00 [3]**** 13 km (6:55 / km) | |
| shoes: silva k80 |
| Picking up controls in Nåsten, ran from home and felt a lot better than yesterday. There was a few really nice bits of forest that it felt like i hadnt been in before. |
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| C • Controls 2 |
Tuesday Jan 9 |
| Gympa/Strength 1:00:00 [2] | |
| shoes: nike zoom elite 2006 |
| Morning weights after listening to the start of the 20/20 cricket, i'm really starting to feel sorry for the poms. |
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| C • honestly ... I imagine you're ... 15 |
| Orienteering long 2:05:00 [3]**** 19 km (6:35 / km) | |
| shoes: VJ Sarva 2006 |
| Tue night long run with Linne. Far out tonight was a tough one, warm and windy and the pace was on right from the start on a lot of very muddy and wet singletracks, Erik J must have drunken a few red bull before the start, I was just hanging on and not navigating that much, had a bit of a stack and hit my knee towards the end and then took it easy the last 15 min after that. Will be taking it pretty easy tomorrow. |
Monday Jan 8 |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: Asics kayano |
| Easy morning run in stadskogen.
Included 15min of concentration training whilst i was running. This involves concentrating on one thing and recognising when your concentration switches from this and bringing it back. I used to do this a lot 6-7 years ago and it got pretty easy but i struggled today. |
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| C • Concentrating 1 |
| Running intervals 30:00 [4]8 km (3:45 / km) | |
| shoes: nike zoom elite 2006 |
| Tempo intervals on the stair machine, 5 x 6min with 1 min recovery, avg hr 168, max 175. Pretty good solid session and felt a lot better afterwards, good to have got it out of the way since i was looking forward to it about as much as going to the dentist. |
| Running 30:00 [2]6 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| Jogging down to the gym and back the long way plus the recoveries on the stair machine. |