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. |
Wednesday Oct 31 |
| strength intervals 1:25:00 [3] | |
| |
| Strength in the gym at Lantmäteriet, Gävle with lme. Maq-strength 4*4 with barbell. |
Tuesday Oct 30 |
| Orienteering long 45:00 [2] | |
| weight:74kg shoes: adidas swoop |
| Running in a forest near my home in Almunge, Sweden. |
| Rollerskiing long 35:00 [3] | |
| |
| Started skiing but one of the stick had to turn back home because one of the sticks was broken. |
Monday Oct 29 |
| Running warm up/down 45:00 [3]8 km (5:38 / km) | |
| |
| easy running one roads. |