Sunday Feb 3 |
 | Skidgång long 2:00:00 [2]15 km (8:00 / km) | |
| slept:9.5 shoes: Puma asfalt |
| Easy training today. Nordic walking in the forest. |
Saturday Feb 2 |
| Orienteering race 1:05:00 [4]*** 11 km (5:55 / km) | |
| spiked:12/9c slept:8.0 shoes: adidas swoop |
| Nc-Sport Cup at Lurbo, Uppsala. I run most of the course together with Boris and Ola Hultin. With a couple of controls left on the course I was able to get away from them with another route choise. Unfortunetly I made a mistake at the last control (about 1min). 5th place for me.
Results: http://www.ifthor.se/orientering/arrangemang/nccup...
Splits: http://www.obasen.nu/winsplits/online/sv/default.a... |
| Running warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: adidas swoop |
| Warm up before the race and warm down after. |
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] | |
| |
| 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. |
