Monday Nov 19 |
 | Note | |
| slept:13.0 (rest day) |
| Rest day. |
Sunday Nov 18 |
| Skiing long 1:40:00 [2]25 km (4:00 / km) | |
| slept:8.0 |
| Skiing in Grönklitt with Espen and Christina. Skate. |
| Running long 30:00 [3]5 km (6:00 / km) | |
| |
| Easy running in the forest near Bonäs. |
Saturday Nov 17 |
| Skiing long 1:50:00 [2]25 km (4:24 / km) | |
| slept:6.0 |
| Skiing with Espen and Gustav in Grönklitt. |
Friday Nov 16 |
| Skiing tempo 1:00:00 [4]15 km (4:00 / km) | |
| ahr:158 max:189 |
| Skiing in Grönklitt with Espen, David and Jimmy. |
Thursday Nov 15 |
| Running intervals 1:10:00 [4]15 km (4:40 / km) | |
| shoes: Puma nya |
| 4x4 intervals in the forest near Wåmhus, Mora. |
Wednesday Nov 14 |
| Skiing long 50:00 [3]10 km (5:00 / km) | |
| |
| Skiing alone in Grönklitt. |
Monday Nov 12 |
| Alt. training tempo 1:00:00 [3] | |
| |
| Hockey-Bockey match. Freluga Farmers vs Järnettorna 7-13 :(
Really bad match by us. Need more training on ice. |
Sunday Nov 11 |
| Skidgång long 1:02:00 [2]8 km (7:45 / km) | |
| shoes: asics gt-2100 |
| Nordic walking in the forest. |
Saturday Nov 10 |
| Orienteering race 43:55 [4]*** 4.5 km (9:46 / km) | |
| spiked:8/12c slept:6.0 shoes: OLWAY Tiger |
| Tullinge's november comp. Started bad with a smaller mistake to the first and a hugh miss to the second. Was able to finish the course quite well. Some cm of snow :S Hopefully it will melt until tomorrows long comp. |
| Running warm up/down 40:00 [2]2.5 km (16:00 / km) | |
| shoes: OLWAY Tiger |
| Warm up and down before and after comp. |
| Skidgång long 1:05:00 [3]10 km (6:30 / km) | |
| |
| Nordic walking. Some snow today, but not enough to be able to ski on it. |
Friday Nov 9 |
| Skidgång long 2:10:00 [1]20 km (6:30 / km) | |
| shoes: asics gt-2100 |
| Nordic walking (skidgång) with Markus in the forest between Almunge and Länna. Good pace. Training for the skiing season. |
Thursday Nov 8 |
| Running intervals 1:11:00 [4]15 km (4:44 / km) | |
| shoes: Puma nya |
| Running alone in Hågadalen, Uppsala. 4 minutes intervals on paths and grass. Felt good, was running fast on each interval. |
Wednesday Nov 7 |
| Orienteering race 49:00 [4]***** 5 km (9:48 / km) | |
| slept:11.0 shoes: OLWAY Tiger |
| Night-O in Lunsen with OK Linné. Bad race with a lot of mistakes in the very technical terrain. Main problem was that i was running to fast near the controls where I was suppose to slow down. Good training anyway. |
| Running warm up/down 25:00 [3]3 km (8:20 / km) | |
| shoes: OLWAY Tiger |
| warm up for training |
Tuesday Nov 6 |
| Running intervals 1:10:00 [4]15 km (4:40 / km) | |
| slept:10.0 shoes: Puma nya |
| 4 minutes intervals in Almunge. 20 min warm up and 15 min warm down. |
| Rollerskiing long 41:00 [3]10 km (4:06 / km) | |
| |
| Rollerskiis alone in Almunge. |
Monday Nov 5 |
| Note | |
| slept:9.0 (rest day) |
| resting day |
Sunday Nov 4 |
| Running intervals 52:00 [4]10 km (5:12 / km) | |
| shoes: adidas swoop |
| 4 minutes intervals on roads in Almunge. Around 85-95% of maximal HR on the intervals. Felt tired at the warm up, but after a while it felt better and I was able to run fast on each interval. |
Saturday Nov 3 |
| Orienteering race 1:30:00 [4]**** 10 km (9:00 / km) | |
| slept:10.0 shoes: OLWAY Tiger |
| Night-O comp in Östhammar, Sweden. Running in H21L with Ulf B, Gävle OK. Ok start with some smaller misstakes. After 5 controlls (about 23 min) my headlamp ceased to work! so I had to run back on the roads. |
Friday Nov 2 |
| Note | |
| slept:8.5 weight:72.7kg (rest day) |
| Resting day. |
Thursday Nov 1 |
| Orienteering tempo 1:33:00 [4]*** 12 km (7:45 / km) | |
| shoes: adidas swoop |
| Night-O with Gävle OK in bolognerskogen. Easy orienteering. Problems with the headlight was slowing me down. |