Sunday Jan 28 |
 | Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Asics GEL-Dirt Dog |
| |
| Orienteering race 1:10:17 [5] *** 10.79 km (6:31 / km) | |
| spiked:14/15c shoes: Asics GEL-Dirt Dog |
| Rank 1/5, +0.00
Sunes bana training competition. Started together with Per and had some big problems following him in the beginning. Caught up with him at the first control due to different route choices, (2.5 km to first control). On the way to the fourth control I got a slight edge and manage to pull ahead to the finish. Beat AB with 2 min and Per with 3. Felt quite great today. |
Saturday Jan 27 |
| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Asics DS Trainer |
| |
| Orienteering race 18:58 [5] ** 3.4 km (5:35 / km) | |
| spiked:13/14c shoes: Asics GEL Dirt Dog #2 |
| Rank: 2/33, +0.14
LOK Sprint Cup competition 3/6. Made one stupid mistake on the 3rd control. Lost maybe 15 seconds there. Felt quite tired during the whole race. |
Friday Jan 26 |
| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Asics GEL Dirt Dog #2 |
| |
| Orienteering tempo 18:13 [5] ** 3.3 km (5:31 / km) | |
| spiked:11/11c shoes: Asics GEL Dirt Dog #2 |
| Re-ran the competition training course from the LOK Sprint Cup #2. Had a good run even though the lighting was not perfect and there was a good 5-10 cm of snow in the terrain. It felt quite okay in the body considering the quite tough training yesterday. |
Thursday Jan 25 |
| Running 10:00 [3] 2 km (5:00 / km) | |
| shoes: Asics GT2110 black |
| |
| Orienteering tempo 1:31:38 [4] ***** 9.8 km (9:21 / km) | |
| spiked:15/18c shoes: Asics GT2110 black |
| Night orienteering training race in Borensberg. 2 gaffled loops and one longer loop to end with. Started quite ok on the first loop but ended up making a 2 min mistake on the second last control on the first loop. Started the second loop by making a 4-5 min mistake on the second control. After that the orienteering went smooth all the way to the finish. Felt quite tired the last 4 km. There were apporximately 5-10 cm of snow and a lots of fallen trees, from the storm "Per", in the terrain which made the training so much harder. |
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| C • fork 1 |
Wednesday Jan 24 |
| Running long 45:00 [3] 10 km (4:30 / km) | |
| shoes: Asics GT2110 black |
| Lunch running with Wallin. Really nice weather but a bit cold. Mostly snowy bicyclepaths and some smaller tracks. |
Tuesday Jan 23 |
| Running warm up/down 15:00 [3] 3 km (5:00 / km) | |
| shoes: Asics GT2110 black |
| |
| Running long 50:00 [3] 11.76 km (4:15 / km) | |
| shoes: Asics GT2110 black |
| Did some road and path running in the snow instead of running intervals. This was much nicer to the calves and today they feel quite ok. |
Monday Jan 22 |
| Strength 45:00 [4] | |
| |
| Strength exercises 13x3 laps 45 seconds with 15 sec rest. |