Sunday Oct 28 |
 | Orienteering race 1:11:00 [5] 13 km (5:28 / km) | |
| ahr:170 |
| Smålandskavlen. I ran the last leg. Unfortunately, neither of our night runners had a good race, and we started this morning almost 20 minutes behind the leader in 57th place. Legs 3 and 4 ran pretty well and pulled up the 32nd. I went out on my own, ran the whole course on my own, saw people in the butterflies but nowhere else. Got a bit lonely, but felt really good. Orienteered pretty well, didn't make any real mistakes, maybe 2 small wobbles mid leg, and 2 small errors in circle. Ran 71 (fastest 67), was pretty happy as I guess most people further forward had company for at least some of the race |
| Trail/terrain running warm up/down 29:00 [3] 5 km (5:48 / km) | |
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Saturday Oct 27 |
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| Event: Smålandskavlen
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Friday Oct 26 |
| Orienteering 36:00 [4] 5 km (7:12 / km) | |
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| O training in Nacka
Bad indigestion |
| Trail/terrain running warm up/down 33:00 [3] 5 km (6:36 / km) | |
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Thursday Oct 25 |
| Strength and conditioning 20:00 [1] | |
| ahr:84 max:111 |
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| Trail/terrain running 1:22:00 [4] 16 km (5:08 / km) | |
| ahr:157 max:174 |
| 2 loops of 'reflexrunda', running on my own this week, pushing fairly hard. Got lost on the first loop.
17.24, 14.09, 11.09 - 42.44
13.03, 14.31, 11.22 - 38.57 |
Wednesday Oct 24 |
| Cycling 1:57:00 [3] 26.5 km (4:25 / km) | |
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| 30 mins on road / cyclepaths
about 60 on forest paths (pretty small in places)
30 mins on road / cyclepaths
think thats the longest ride i have done in about 6 years
sore balls |
| Road/track running intervals 44:00 [5] 9 km (4:53 / km) | |
| ahr:136 max:178 |
| Pyramid style intervals session with Anders Hultgren. First hard session back after my cold, so didn't want to do too long / hard a session. Felt pretty good until the second 60 on the way back down when I wanted to die.
30secs/30/60/60/90/90/60/60/30/30 hard with equal recovery.
All on roads / surfaced paths running from Hjorthagen around the university and Lil-Jansskogen. |
Tuesday Oct 23 |
| Cycling 33:00 [4] 10.4 km (3:10 / km) | |
| ahr:143 max:165 |
| Cycling, working quite hard. Just about over cold, but can still feel a tiny bit. |
| Strength and conditioning 20:00 [1] | |
| ahr:99 max:131 |
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| Orienteering 20:00 [3] 2.5 km (8:00 / km) | |
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| Hanging some controls for KM natt |
Monday Oct 22 |
| Cycling 20:00 [2] 5.2 km (3:51 / km) | |
| ahr:123 max:151 |
| Cycle to office, nice and easy |
| Cycling 40:00 [3] 11.2 km (3:34 / km) | |
| ahr:135 max:165 |
| Cycle to pick up some stuff, then back home. Pushing a bit harder, worked up quite a sweat |