Sunday Sep 30 |
 | Running 40:00 [3]8 km (5:00 / km) | |
| shoes: Helly Hansen trail |
| Ran out to Nåsten and did a short orienteering course there with TQ and AQ. Great day and fun to go orienteering again. |
| Orienteering 30:00 [3]4 km (7:30 / km) | |
| shoes: Helly Hansen trail |
| First orienteering since the woc relay and even though i was pretty crap it was really fun. Got much better towards the end which is good considering i am running 25manna next weekend. |
Saturday Sep 29 |
| Running 30:00 [3]6.66 km (4:30 / km) | |
| shoes: Mizuno Wave aero |
| Did a easy run with AQ and TQ in stadskogen, horrible weather but nice to get out of the house and run a bit and great to see TQ moving along nicely. |
Friday Sep 28 |
| Note | |
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| Was flat out today getting Max's birth certificate and then taking the train into stockholm to meet up with all the other parents from the birth class we went to a few months ago. Quite a fun day but didnt have time for a run. |
Thursday Sep 27 |
| Running 45:00 [3]9 km (5:00 / km) | |
| shoes: Helly Hansen trail |
| Ran over to the clubhouse and did the club training which was a lap of the test course. I was just going to jog but after a few min i felt pretty good so i did a few surges which turned into about 30min at a tempo pace inc most of the run home. |
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| C • Still training 3 |
| Running 30:00 [4]7.5 km (4:00 / km) | |
| shoes: Helly Hansen trail |
| Tempo effort. |
Wednesday Sep 26 |
| Running 1:10:00 [3]14.5 km (4:50 / km) | |
| shoes: Helly Hansen trail |
| Ran over to the backbana and ran a lap with Boris, hard work up the hills which was prob closer to intensity 4 for 15min or so. Nice morning to be out training, a few other guys were there running tha backbana as well inc christer nygren who i ran home with and jörgen ohlin and david lingfors. |
Tuesday Sep 25 |
| Running intervals 26:00 [4]7.5 km (3:28 / km) | |
| shoes: nike zoom elite 2006 |
| 3 x 2.5km on the lit track with jörgen Ohlin. 8.58, 8.45, 8.38 with 2min rest. Felt shocking warming up after a frustrating day trying to hurry along Max's birth certificate - everything in sweden has a time it takes and thats that. Anyway once i got going the intervals felt quite good, didnt push to hard just tried to run at a comfortable and quick pace with good form. |
| Running 34:00 [3]6.66 km (5:06 / km) | |
| shoes: nike zoom elite 2006 |
| Warming up and down for the intervals. |
Monday Sep 24 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: nike zoom elite 2006 |
| An easy 40min jog in the evening through stadskogen before dropping into the Linne clubhouse to celebrate the succes at the swedish relay champs on the weekend, 1st in boys and 3rd in girls. Wasnt looking forward to going training but actually felt ok once i got running. |