Sunday Dec 23 |
 | Running 1:53:55 [2]18 km (6:20 / km) | |
| shoes: VJ Falcons-Fall '07 |
| Ran a Tuesday night course (course A - the same one we ran on Tuesday) with Jörgen and Tommy Lindberg. Nice cruisey pace, a lot more fun in daytime than at night. All the marshes were frozen. |
| Strength 1:00:00 [2] | |
| |
| The usual strength workout at F&S in the evening. Christmas music playing the whole time. Grrrrr. Does anyone actually voluntarily listen to Christmas music on their own time??? |
| |
| C • Yes! I have found a couple ... 6 |
Saturday Dec 22 |
| Note | |
| (rest day) |
| And then, an unscheduled day off§. Kat woke up with really bad back pain, so she could barely walk, and we spend most of the day in the emergency room of the hospital waiting for her to be seen. No motivation to train when we got home. Kat was diagnosed with a "back sprain" and was told it should get better in a couple of days. |
Friday Dec 21 |
| Note | |
| (rest day) |
| Scheduled day off! |
| |
| C • Happy winter solstice! Eve... 2 |
Thursday Dec 20 |
| Running 30:00 [2]3.33 mi (9:00 / mi) | |
| shoes: Asics 2007 |
| Warm-up, cool-down, jogging between intervals. |
| Running 10:00 [1] | |
| |
| Secret Russian Running Drills |
| Running 24:00 [5]6.86 km (3:30 / km) | |
| shoes: Asics 2007 |
| Intervals: 3-minute intervals on Stadsskogen's lit track, with 1 minute jogging rest. Felt very tired right from the start and didn't have that extra gear to push harder that I'd had the last few interval sessions. I guess yesterday's two hard workouts took their toll. Struggled through 8 intervals, running with or behind Mata Fröberg most of the time. We were both hurting on the last couple, running them by ourselves. |
| Strength 40:00 [2] | |
| |
| Circuits after intervals. The usual. Very few people tonight - the holidays are about to start. |
Wednesday Dec 19 |
| Running 23:14 [2]2.73 mi (8:30 / mi) | |
| shoes: 2007 VJ Falcons |
| From Polacksbacken to backbana and back, plus jogging on top of the ridge waiting for Kat to finish. |
| Running 27:46 [4]5 km (5:33 / km) +300m 4:16 / km | |
| shoes: 2007 VJ Falcons |
| Backbana. Legs feeling very stiff and slow, but pretty strong on the hills anyway. Reasonably hard effort, but certainly not all out. Pleased with the time. |
| Running 8:00 [2]0.94 mi (8:30 / mi) | |
| shoes: 2007 model Falcons |
| Warm-up for the night-O. |
| Orienteering 1:09:34 [4]**** 8.75 km (7:57 / km) | |
| spiked:11/14c shoes: 2007 model Falcons |
| Wednesday night-O at Plantskolan, the monthly final for December. I ran the long course and had a pretty good run. Caught Ulf, who had made a mistake, at 1, and ran with him for a chunk of the course. We split up on a forking, and I was alone for a while and then with Ulrik, together missing the 11th control by about 2:30. Then caught a couple of guys going to the last control, but we all missed it and searched around for a while. I figured it out first, but Ulf passed me on the run-in. Still, a good result and a good run in a tough area. A nice dinner with negnirO followed.
Results: http://www.oklinne.nu/onsdagsnatt/results.php?id=4... |
| |
| C • negnirO??? 1 |
| |
|
Janne's backbana in Uppsala - Splits |
Tuesday Dec 18 |
| Running 1:55:49 [2]16.5 km (7:01 / km) | |
| shoes: VJ Falcons-Fall '07 |
| Tuesday night course A - the first one ever made. About -4C and clear, most marshes frozen. This course mostly goes on trails with long stretches along rides, so even though I was alone for large chunks of this, there wasn't much orienteering to be done. Ended up in a small pack with Olle Erickson and Sofie for the last 5km or so. |
Monday Dec 17 |
| Running 36:07 [2]4.51 mi (7:59 / mi) | |
| shoes: Asics 2007 |
| Down to the track and back with Kat. |
| Running 24:00 [4]6.1 km (3:56 / km) | |
| shoes: Asics 2007 |
| A sort-of tempo run on the track. Tried pacing Kat for her 3km time trial, which was a bit below my planned tempo pace, then sped up to just under 6 minute/miles for the last mile and a half or so. |
| Note | |
| |
| Had the second half of the course setter's certification course this evening. I suppose now I am qualified to set courses at Swedish competitions. |