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 . |