Thursday Jan 31 |
 | Running race 28:15 [4]7.6 km (3:43 / km) vdot: 55.7 | |
| slept:8.0 shoes: Puma nya |
| Running test (hilly) with IF Thor in Uppsala. I lot of ice on the streets so you needed to slow down a lot when running downhill. Legs felt really good today. |
| Running warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: Puma nya |
| Warm up/ down before and after training. |
| strength intervals 1:00:00 [3] | |
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| Strength after running with IF Thor. Was fokusing on traning the muscles in my back and my stomach. |
Wednesday Jan 30 |
| Running long 1:00:00 [3]12 km (5:00 / km) | |
| slept:9.0 shoes: adidas swoop |
| Running in the forest near Almunge. |
Tuesday Jan 29 |
| Biking long 1:00:00 [3]20 km (3:00 / km) | |
| slept:8.0 shoes: OLWAY Tiger |
| Mtb towards an orienteering map. |
| Orienteering long 1:00:00 [2]***** 7 km (8:34 / km) | |
| spiked:6/6c shoes: OLWAY Tiger |
| Orienteering in typical Uppsala terrain. I was training long legs which is why my course only contained six controls. I had a nice "flow" in my orienteering and didn't miss anything. |
| Biking tempo 52:00 [3]20 km (2:36 / km) | |
| shoes: OLWAY Tiger |
| Mtb back home. Was very tired the last 20 min. |
Monday Jan 28 |
| Orienteering intervals 30:00 [4]***** | |
| spiked:25/25c slept:7.0 shoes: Puma nya |
| Night-sprint in Almunge. A lot of controls on a map with the scale 1:1000!! = Intense orienteering. Was orienteering really good today and made no mistakes at all!
Map: http://www.trackback.se/uploads/m/mood/4710.jpg
Unfortunately my lamp went out after to of the three sprint courses. So I did my last interval on the lighted running track (3km). My time on the last interval was 10,10. I'm quite pleased with that time because the tracks was very icy. |
| Running warm up/down 30:00 [3]8 km (3:45 / km) | |
| shoes: Puma nya |
| Warm up/down. Running to the sprintmap and easy running between the intervals. |
Sunday Jan 27 |
| Note | |
| (sick) |
| I have been feeling tired the whole week, and today I woke up feeling sick. Rested today. |
Saturday Jan 26 |
| Skiing race 40:00 [3]8 km (5:00 / km) | |
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| Ski-O comp in Venjan, Mora. Relay with Martin Hammarberg. |
| Skiing warm up/down 45:00 [3] | |
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| warm up/down. |
Thursday Jan 24 |
| Running tempo 1:10:00 [3]12 km (5:50 / km) | |
| shoes: Adidas Supernova cushion |
| Running in the forest. It got dark faster than I expected and I had to finish my training earlier. |
Wednesday Jan 23 |
| Skidgång long 1:15:00 [2]10 km (7:30 / km) | |
| shoes: VJ Sarva (old) |
| Nordic Walking in the forest. |
| Biking tempo 30:00 [3]5 km (6:00 / km) | |
| slept:7.0 |
| Biking (indoor) directly after the first training. |
Tuesday Jan 22 |
| Running long 47:00 [3]8 km (5:52 / km) | |
| slept:65.0 shoes: VJ Sarva (old) |
| Easy running today. I haven't been sleeping so well in the last three nights so I was quite tired today. I guess that I'm not used to this early mornings. |
Monday Jan 21 |
| Note | |
| (rest day) |
| First day at school. http://www.neuro.uu.se/sjukgym/index.htm |
Sunday Jan 20 |
| Orienteering warm up/down 1:00:00 [3]***** 10 km (6:00 / km) | |
| slept:10.0 shoes: OLWAY Tiger |
| Orienteering in southern Länna. First a long warm up on a technical course. Then sprint-o training (in the forest) at a 15 min course. About 15 min warm down after. |
| Orienteering race 15:00 [4]***** | |
| shoes: OLWAY Tiger |
| Sprint-O course. About 3,5km long in the forest with a lot of route choises. |
Saturday Jan 19 |
| Orienteering tempo 1:31:00 [3]***** | |
| slept:11.0 shoes: OLWAY Tiger |
| Back to Basic. Orienteering in southern Länna. |
Friday Jan 18 |
| Running intervals 15:00 [5] | |
| slept:10.0 shoes: NB |
| Intervals on the local golf course. 3 set of 2-1,5-1min intervals with 1 min rest. My legs felt good and I was able to run fast and light on all intervals. |
| Running warm up/down 1:15:00 [3]15 km (5:00 / km) | |
| shoes: fastswich2 |
| Running with Markus as warm up for the intervals. Then warm down alone on a near by footpath. |
Thursday Jan 17 |
| Skidgång long 2:00:00 [1]15 km (8:00 / km) | |
| slept:9.0 shoes: asics gt-2100 |
| Easy training in Almunge. Nordic walking in the forest. |
Wednesday Jan 16 |
| Orienteering race 51:00 [4]***** 4.9 km (10:24 / km) | |
| spiked:7/12c slept:10.0 shoes: VJ Intergrator |
| Onsdagsnatt #12 with OK Linné, started last today. Made some smaller mistakes to the first control. Was running ok after that, until the 7th control. Missed about 1 min there. To the 8 control everything went wrong and I missed maybe 6 or 7 min there!! |
| Running warm up/down 25:00 [2]2 km (12:30 / km) | |
| shoes: VJ Intergrator |
| Warm/up down after and before the race. |
| Running tempo 30:00 [3]4 km (7:30 / km) | |
| shoes: fastswich2 |
| Punishment for a bad race.
"You can practice orienteering eight hours a day, but if your technique is wrong, then all you become is very good at orienteering the wrong way. Get the fundamentals down, and the level of everything you do will rise." - Thierry Gueorgiou |
| strength tempo 5:00 [2] | |
| |
| Some strength after running. |
Tuesday Jan 15 |
| Running long 1:15:00 [3]10 km (7:30 / km) | |
| shoes: asics gt-2100 |
| Easy running alone in Norrköping. |
Monday Jan 14 |
| Running intervals 1:15:00 [5]8 km (9:22 / km) | |
| slept:8.0 shoes: asics gt-2100 |
| Intervalls in Linköping on track. 3 set with 700m+500m+300m and 1min rest between. High speed! |
| Running long 30:00 [3] | |
| shoes: asics gt-2100 |
| easy running in Norrköping with Anton and Mad-Mike. |
Sunday Jan 13 |
| Note | |
| (rest day) |
| |
Saturday Jan 12 |
| Running race 28:00 [4]7.5 km (3:44 / km) vdot: 59.9 | |
| |
| Race in bälinge, 13th place. |
| Running warm up/down 45:00 [3]10 km (4:30 / km) | |
| shoes: adidas swoop |
| warm up/down for the race. |
Friday Jan 11 |
| Running tempo 20:00 [3]4 km (5:00 / km) | |
| slept:11.0 |
| Easy running today. Running Comp. (road) in Uppsala tomorrow. |
Thursday Jan 10 |
| Note | |
| slept:7.0 (rest day) |
| Moved to Norrköping. |
Wednesday Jan 9 |
| Running long 42:00 [3]7 km (6:00 / km) | |
| shoes: adidas swoop |
| Easy running with Markus. A lot of ice on the road, so the speed wasn't high. |
Tuesday Jan 8 |
| Orienteering intervals 40:00 [4]***** 10 km (4:00 / km) | |
| ahr:156 max:201 spiked:37/40c slept:11.0 weight:72.5kg shoes: adidas swoop |
| Orienteering intervals. First two sprint courses with intense orienteering (scale 1:1150 !). About 10min per course. Then a technical middle distance.
Had a nice flow in the sprint orienteering (only one mistake, about 15sec). Made two smaller mistakes at the middle distance: at the 2nd control (15sec) and to the 7th (15sec). All mistakes was becouse I hesitated.
The Heart rate is for the whole training (with warm up/down). |
| Running long 52:00 [3]15 km (3:28 / km) | |
| shoes: adidas swoop |
| Running to the maps, between them and home. On paths. |
Monday Jan 7 |
| Alt. training long 4:10:00 [1]30 km (8:20 / km) | |
| weight:72.5kg shoes: Adidas Supernova cushion |
| Training with some friends, trying to get them in shape for their military service . |
Sunday Jan 6 |
| Skidgång 2:00:00 [3]20 km (6:00 / km) | |
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| Nordic walking. |
Saturday Jan 5 |
| Skidgång long 1:40:00 [3]18 km (5:33 / km) | |
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| Nordic walking in the forest at home. |
Friday Jan 4 |
| Skiing race 57:00 [3]** 10 km (5:42 / km) | |
| slept:8.0 |
| Ski-O comp in Östersund. 8th place. |
| Skiing warm up/down 30:00 [2]5 km (6:00 / km) | |
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| warm up/down before and after comp. |
Thursday Jan 3 |
| Skiing race 54:00 [5]** 9.5 km (5:41 / km) | |
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| Swedish Champ in Ski-O, Östersund. Finished in 9th place. |
| Skiing race 30:00 [3]** 6 km (5:00 / km) | |
| slept:8.0 weight:72.5kg |
| Ski-O relay in Östersund. In team with Erik Malmberg. 10th place. |
| Skiing warm up/down 1:15:00 [2]6 km (12:30 / km) | |
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| warmup and down before and after the two comp. |
