Sunday Nov 25 |
 | Cycling 38:44 [3]12 km (3:14 / km) | |
| ahr:131 max:158 |
| Cycle to Enebyberg |
| Orienteering intervals 47:07 [4]6 km (7:51 / km) | |
| ahr:141 max:163 |
| 5 times 1km o-intervals in Enebyberg. Quite a nice forest, there was a bit of snow which made it a bit slippy for my trainers, and it was all sort of melting so I got cold wet feet. Fairly detailed, but lots of paths. Will put the map on my website. Legs felt great |
| Cycling 37:42 [3]12 km (3:08 / km) | |
| ahr:137 max:162 |
| Cycling home, feeling a bit tired, and slightly de-hydrated (forgot to drink anything this morning - oops) |
Saturday Nov 24 |
| Orienteering 1:42:09 [3]**** 14 km (7:18 / km) | |
| ahr:135 max:159 |
| Really nice long run with a map in Ågersta with Emil and Petter. I was doing all the navigation which suited me fine. It was a perfect training for me, with pretty intricate terrain and 1:15,000 map. Beautiful day, just below freezing but amazing sunshine, a dusting of frost on the ground, and a lovely forest to run in. Perfect. Calves felt really good too. |
Friday Nov 23 |
| Cycling 22:51 [2]7.5 km (3:03 / km) | |
| ahr:128 max:150 |
| Cycle to gym |
| Swimming intervals 41:50 [4]1.5 km (27:53 / km) | |
| ahr:131 max:164 |
| 'Intervals' in the pool. This week i did 3 sets of easy 10 lenghts (4.40) medium 10 lengths (4.10), hard 10 lengths (3.40), with 10 easy to finish. Total 100.
4.42, 4.08, 3.37
4.36, 4.10, 3.36
4.39, 4.10, 3.37
4.37
|
| Strength and conditioning 1:06:23 [1] | |
| |
| |
| Cycling 23:00 [3]7.5 km (3:04 / km) | |
| ahr:134 max:158 |
| Cycling home. Hard work |
Thursday Nov 22 |
| Cycling 1:25:11 [4]25.7 km (3:19 / km) | |
| ahr:139 max:162 |
| Biking around Lidingö - To Gåshaga and back. Left calf was really sore this morning, felt fine while cycling though. Legs really tired today, was thinking about some hill intervals but legs too tired. Still pushed pretty hard on hills etc, and tried to keep the pace up.
Legs feel like jelly now.
http://www.gmap-pedometer.com/?r=1465242 |
Wednesday Nov 21 |
| Trail/terrain running 1:21:05 [2]14 km (5:48 / km) | |
| ahr:123 max:156 |
| Nice easy run with Holmberg and Lauri round Lil-Jansskogen
Calf a little bit sore for last couple of minutes, but felt pretty good apart from that |
| Cycling 20:18 [4]7.5 km (2:42 / km) | |
| ahr:148 max:168 |
| Cycling to gym |
| Strength and conditioning 1:09:59 [1] | |
| |
| |
| Cycling 26:17 [2]7.5 km (3:30 / km) | |
| ahr:126 max:154 |
| Cycle home |
Tuesday Nov 20 |
| Note | |
| |
| am visit to physio, pm was going for a long bike ride but had to help emil carry some sofas around instead.... |
| Cycling 25:00 [2]7 km (3:34 / km) | |
| ahr:121 max:139 |
| On indoor bike - boring and sweaty |
| Road/track running 16:22 [2]3 km (5:27 / km) | |
| ahr:119 max:125 |
| Jogging round indoor track |
Monday Nov 19 |
| Cycling 20:12 [4]7.5 km (2:42 / km) | |
| ahr:147 max:166 |
| new pb to the gym |
| Strength and conditioning 1:07:33 [1] | |
| ahr:101 max:142 |
| |
| Cycling 23:14 [3]7.5 km (3:06 / km) | |
| ahr:132 max:157 |
| Bike home |
| Trail/terrain running 52:36 [2]11 km (4:47 / km) | |
| ahr:134 max:158 |
| Running round lit trails from home. |