Wednesday Dec 26 |
 | Running 49:25 [2]5.81 mi (8:30 / mi) | |
| shoes: 2007 model Falcons |
| Jogging to and from the backbana start, plus jogging around on the ridge a bit while waiting for Kat. |
| Running 30:19 [3]5 km (6:04 / km) +300m 4:40 / km | |
| shoes: 2007 model Falcons |
| Backbana, standard cruisey pace. Thought about running two laps, but just couldn't be motivated to run up and down through the slippery mud again. |
| Biking 53:00 [4] | |
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| Spinning at F&S. Worked hard, sweated lots. |
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Janne's backbana in Uppsala - Splits |
Tuesday Dec 25 |
| Orienteering 2:24:53 [2]*** 14.49 km (10:00 / km) | |
| spiked:27/30c shoes: VJ Falcons-Fall '07 |
| Perfect day for orienteering on Nåsten: the leaves are down, it's relatively warm (+3C), and the marshes are still frozen. Kat and I did a long technique training, starting with a few legs among the cliffs on the slope down to Hågadalen, and then going through a lot of Nåsten's nicest parts. We took turns leading, and the person in front kept saying their plan and the features he or she was looking for along the way. This worked very well, except for one horrendous error I made on a relatively easy control. Oops. |
| Strength 55:00 [1] | |
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| Christmas Jympa at F&S. This one was medium intensity, with an emphasis on strength exercises. Surprisingly fun. Lots and lots of people here today, probably trying to work off the weight of their Christmas dinners. |
Monday Dec 24 |
| Orienteering 1:21:04 [2]**** 6 km (13:31 / km) | |
| shoes: 2007 model Falcons |
| Got an SMS from Ulrik last night asking if we wanted to come run on Ekdalen in the morning, so here we were. Really great terrain, with good runnability and visibility, but tricky orienteering. Unfortunately, the map (which is being redrawn this year) is fifteen years old and not so great to begin with. So in a few places we had to stand around and figure out which parts of the map matched reality. Kat led most of the way, with Ulrik and me following. She orienteered well, which was really cool. We saw a moose in the beginning, but she ran off before we could get close. The coolest thing, perhaps, were the marshes, which were frozen, but the ice was totally clear, so it really looked like we were running on water. Totally awesome feeling! |
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| C • Loose moose... 1 |
| Running 26:00 [2]3.06 mi (8:30 / mi) | |
| shoes: Asics 2007 |
| Warm-up/cool-down |
| Running 28:28 [4]7.5 km (3:48 / km) | |
| shoes: Asics 2007 |
| Tempo run on the Stadsskogen lit trail. Weird to be out on Christmas Eve - no one out in the forest at all. I guess people take this Christmas thing seriously... Anyway, I did 3 loops, 2.5km each. The plan was to aim for between 9:30-9:45 per loop. Worked out well:
9:31
9:31
9:26
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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] | |
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| 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??? |
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| 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! |
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| 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] | |
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| 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] | |
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| Circuits after intervals. The usual. Very few people tonight - the holidays are about to start. |