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. |