Sunday Jul 13 |
 | Orienteering race 46:56 [4]*** 7 km (6:42 / km) | |
| spiked:13/16c shoes: adidas swoop |
| Day 3. Bettert then yesterday but still bad. 5th in the overall.
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| Running warm up/down 30:00 [3]3 km (10:00 / km) | |
| shoes: adidas swoop |
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Saturday Jul 12 |
| Orienteering race 50:00 [4]*** 7 km (7:09 / km) | |
| spiked:10/16c shoes: adidas swoop |
| Day 2. Awful race with a lot of mistakes. My running felt better today though.
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| Running warm up/down 30:00 [3]3 km (10:00 / km) | |
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Friday Jul 11 |
| Orienteering race 23:55 [4]*** 4 km (5:59 / km) | |
| spiked:7/11c shoes: Silva K120 |
| Eskilstuna Weekend day 1. A race with to many small mistakes gave me the 5th place. I was also really tired today and I wasn't running fast enough.
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| Running warm up/down 45:00 [2]5 km (9:00 / km) | |
| shoes: Silva K120 |
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Thursday Jul 10 |
| Rollerskiing tempo 30:00 [3]10 km (3:00 / km) | |
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| Rollerskiing in Almunge at an hilly course. |
Wednesday Jul 9 |
| Orienteering intervals 50:00 [5]*** 10 km (5:00 / km) | |
| ahr:170 max:183 spiked:24/25c slept:10.0 weight:74kg shoes: Puma asfalt |
| Sprint-O intervals in Sandviken., the same training I did some month ago but this time with a different routechoise to every control. Each interval was about 4-5 min long. |
Tuesday Jul 8 |
| Running intervals 1:03:00 [5]15 km (4:12 / km) | |
| ahr:141 max:190 shoes: Broo´ks mach 9 |
| 4*4 min intervals with Linköpings OK. I still felt a bit tired since the weekend.
Avg hr during each interval: 1, 168 2, 173 3, 173 4, 176 |
| Rollerskiing long 36:00 [2]10 km (3:36 / km) | |
| ahr:119 max:151 |
| Easy rollerskiing with Oscar in Linköping before training. |