Sunday Apr 6 |
 | Note | |
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| Went out last night.... first time since December. Still managed to sleep about 7 hours which was pretty good |
Saturday Apr 5 |
| Cycling warm up/down 24:00 [2]7 km (3:26 / km) | |
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| Cycling intervals 56:00 [5]20 km (2:48 / km) | |
| ahr:160 max:181 |
| 8 times 5 mins with 2 mins recovery, sweating time :) Got my HR really high towards the end - takes me a while to get going. |
| Trail/terrain running warm up/down 33:40 [2]5 km (6:44 / km) | |
| shoes: Integrators |
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| Orienteering race 8:39 [5]***** 1.9 km (4:33 / km) | |
| ahr:164 max:176 spiked:8/8c shoes: Integrators |
| Lidingo day training, TIO relevant (?). Prologue. I won, just in front of Hans Olof, and about 20-30 secs ahead of most people. |
| Orienteering race 36:30 [5]***** 7 km (5:13 / km) | |
| ahr:168 max:178 spiked:16/19c shoes: Integrators |
| Jakt start, but reversed, so I started last. Pretty much caught everyone by the 3rd control, but then proceeded to run within 10m of a boulder in 'white' forest without seeing it. Visibility in the so called white forest was about 2m in places, I would have mapped it as pretty dense green personally. Anyway, rant over, I still should have spiked the control as I was at my attackpoint 30m from the control perfectly so my bad. Missed about 3-4 minutes, and then the chase was on. Caught up most people again, but not the front group who finished maybe 2 mins ahead. I ran pretty good on my own though, 2 small 15sec misses. |
| Note | |
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| Calf felt great today!
But now my groin hurts a little....
Think it is all linked to when I twisted my knee badly - something is not quite working right, but at least I am flying in the forest |
Friday Apr 4 |
| Orienteering 29:35 [4]***** 4.5 km (6:34 / km) | |
| spiked:11/12c shoes: Integrators |
| Sweet orienteering training up near Karsta. Calf felt great for 29 minutes, then decided not to carry on when I felt it and walked / jogged back to car |
| Trail/terrain running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: Integrators |
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Thursday Apr 3 |
| Orienteering 53:48 [3]***** 7 km (7:41 / km) | |
| spiked:33/34c shoes: Integrators |
| Technical training - first run for a while, calf felt pretty good, but could feel it a little bit at the end. Lovely forest, nice control pick course - about 2/3 in amazing runnable forest, 1/3 in tricky rocky green bits. Cruised round |
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| C • Which forest was this? 3 |
| Trail/terrain running warm up/down 6:30 [2]1 km (6:30 / km) | |
| shoes: Integrators |
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| Note | |
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| Was surveying for ages today, desperate to finish the map before czech - knackered now |
Wednesday Apr 2 |
| Cycling 25:00 [0]8 km (3:08 / km) | |
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| To school and to map I am working on and back - doing a lot of work on it this week - basically need to finish it before I go to Czech on Monday... |
| Strength and conditioning 40:00 [1] | |
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| Circuit training |
Tuesday Apr 1 |
| Cycling 20:00 [0]6 km (3:20 / km) | |
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| To school and back |
| Cycling warm up/down 10:00 [2]3 km (3:20 / km) | |
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| Cycling intervals 20:00 [4]7 km (2:51 / km) | |
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| 10 times 1.20 with 40 secs recovery. Short hard session with resistance turned way up. |
| Note | |
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| Got a nice massage from Annica Billstam, I have strained my Soleus, but it should be ok in a couple of days |
| Aquajogging warm up/down 29:30 [2]0.5 km (59:00 / km) | |
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| Aquajogging intervals 38:30 [4]0.8 km (48:07 / km) | |
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| Pyramids with Fredrik L, 3 sets of 15, 30, 45, 60, 75, 90, 75, 60, 45, 30, 15 with 15 secs recovery, and 2 minutes rest between sets.
Good sesh |
Monday Mar 31 |
| Cycling warm up/down 10:00 [2]3 km (3:20 / km) | |
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| Strength and conditioning 40:00 [1] | |
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| Cycling 40:00 [2]13.33 km (3:00 / km) | |
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| Easy spin with Emil |
| Cycling 20:00 [0]6 km (3:20 / km) | |
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| To school and back |