Friday Feb 29 |
 | Cross Country Skiing 1:16:00 [1] 17 km (4:28 / km) | |
| ahr:129 |
| Cross Country Skiing - Classic, Went for a little warm up before vasaloppet with Jenny. Skied up to Eldris and backfrom Mora |
Wednesday Feb 27 |
| Running 1:13:00 [1] 10.5 km (6:57 / km) | |
| ahr:137 |
| Steady Run, Norra Djurgården, taking in a lot of the hills, and ending up at KTH Hallen. |
| Strength 40:00 [0] | |
| ahr:107 |
| Strength Training, KTH Hallen |
| Running warm up/down 11:00 [1] 1.8 km (6:07 / km) | |
| ahr:134 |
| KTH Hallen to Hjorthagen |
Tuesday Feb 26 |
| Running warm up/down 36:00 [1] 7 km (5:09 / km) | |
| ahr:138 |
| Warm Up from Hjorthagen to Bosön, with some spurts towards the end |
| Running warm up/down 5:00 [2] 1.2 km (4:10 / km) | |
| ahr:148 |
| Warm Up - more spurts |
| Running intervals 34:00 [5] 6 km (5:40 / km) | |
| ahr:159 |
| Intervals. This was interesting. A test of speed control. Got a note with 30 numbers from 0 to 6 in 2 rows. Speed for 200m should be your current 3km speed (39sec for 200m for me) minus the relevant number on the note. The rest is the number x 10sec. (If 0 you get 10sec). For the first set I was bad - for the most part I was too fast. For the second set I got it together and kept the times better. |
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| C • Wow 2 |
| Running warm up/down 10:00 [1] | |
| ahr:133 |
| |
Sunday Feb 24 |
| Running warm up/down 13:00 [1] 2.5 km (5:12 / km) | |
| ahr:125 |
| |
| Orienteering 1:04:00 [2]**** 8.2 km (7:48 / km) | |
| ahr:151 spiked:11/14c |
| Orienteering Training, Gömmaren, Vinter Serien. Damn. Had trouble getting up my speed, mostly due to wanting to not make any mistakes. The annoying thing is I made about 3min of big mistakes + several small ones. Felt like I was lying right on the edge of my navigation abilities. |
| Running warm up/down 3:00 [1] 0.5 km (6:00 / km) | |
| ahr:116 |
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| C • tiredness? 2 |
Saturday Feb 23 |
| Running warm up/down 10:00 [1] 1.8 km (5:33 / km) | |
| ahr:125 |
| |
| Orienteering 49:00 [2]***** 4.5 km (10:53 / km) | |
| ahr:142 spiked:7/11c |
| Orienteering Training, Nynäs Slott. Hmmm... didn't go so well. I was taking it easy, and yet still made mistakes. Lost up to 3min on just two controls... |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:123 |
| |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:135 |
| |
| Orienteering intervals 1:00:00 [3]***** 7.8 km (7:42 / km) | |
| ahr:155 spiked:22/27c |
| Forest Intervals, Nynäs Slott, 8 forest intervals from 6-8.5min. 2-3.5min rest. This went really well... was suprised how fast I could run compared with the morning session. Suppose it depended partly on the fact that my navigation was better, but also that with increased momemtum you can get over obstacles more easily. |
| Running warm up/down 13:00 [1] 1 km (13:00 / km) | |
| ahr:127 |
| |
Friday Feb 22 |
| Orienteering 57:00 [2]**** 5.8 km (9:50 / km) | |
| ahr:139 spiked:8/14c |
| Orienteering Training, Night-O in a scrappy little area, Trosa Land. |
Thursday Feb 21 |
| Cycling warm up/down 15:00 [1] 4 km (3:45 / km) | |
| ahr:121 |
| Warm Up from Hjorthagen to Stora Skuggan |
| Running warm up/down 6:00 [1] 1 km (6:00 / km) | |
| ahr:127 |
| |
| Orienteering 29:00 [2]*** 4.9 km (5:55 / km) | |
| ahr:148 spiked:21/22c |
| Orienteering Training, Norra Djurgården. Wow... nice. Tired legs, but still managed to do 6min/km. Should be able to get down to 5min/km in this terrain... Mostly easy navigation, so I made only a couple of 10sec errors. |
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| C • damn it - your forests kick... 3 |
| Cycling warm up/down 8:00 [1] 2 km (4:00 / km) | |
| ahr:125 |
| |
| Strength 10:00 [0] | |
| ahr:101 |
| Some quick strength/Stretching exercises. |
| Running long 1:59:00 [1] 18 km (6:37 / km) | |
| ahr:129 |
| LSD, nice and easy from Hjorthagen to Säcka, then nice and easy around the 8km reflex loop, and then nice and easy around the 4km reflex route. Legs tired... |
Wednesday Feb 20 |
| Note | |
| |
| Well... Here I am up at night, so I might as well fill in my log... |
| Running 1:10:00 [1] 12.5 km (5:36 / km) | |
| ahr:129 |
| Steady Run, Södra Djurgården |
| Running 47:00 [1] 8.5 km (5:32 / km) | |
| ahr:131 |
| Steady Run, Hjorthagen to Sticklinge, with 4-5kg backpack. |
| Strength 52:00 [1] | |
| ahr:121 |
| Strength Training, Sticklingeskolan |
Tuesday Feb 19 |
| Running 44:00 [1] 8 km (5:30 / km) | |
| ahr:131 |
| Jogging around Norra Djurgården |
| Running Drills 33:00 [1] | |
| ahr:119 |
| Running drills |
| Running warm up/down 35:00 [1] 7 km (5:00 / km) | |
| ahr:139 |
| Pretty fast warm up from Hjorthagen to Bosön... cool... |
| Running intervals 35:00 [4] 8 km (4:22 / km) | |
| ahr:161 |
| Intervals, 8x1000m (~3:25min per interval), 1min rest, |
| Running intervals 16:00 [5] 2 km (8:00 / km) | |
| ahr:155 |
| 11x200m intervals (~32-33sec), 1min rest. That was cool - I managed to do the 200m without taking more than 1min rest, and I accidently did 11 - was only supposed to do 10! |
| Running warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
| ahr:121 |
| Coold Down + a little active rest between interval sets. |
Sunday Feb 17 |
| Running warm up/down 7:00 [1] 1 km (7:00 / km) | |
| ahr:123 |
| |
| Orienteering 56:44 [2]*** 7.4 km (7:40 / km) | |
| ahr:143 spiked:11/13c |
| Orienteering Training, Vinter Serien, Gömmaren, Went well, very well - not more than 2min of errors, though it was quite easy and I wasn't pushing myself too hard either... |
Saturday Feb 16 |
| Running warm up/down 8:00 [1] 1.5 km (5:20 / km) | |
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| Orienteering 1:09:00 [2]***** 7.5 km (9:12 / km) | |
| ahr:141 spiked:8/12c |
| Orienteering Training, Lunsen. Disastrous navigating - lost about 10min |
| Running warm up/down 9:00 [1] 1.5 km (6:00 / km) | |
| ahr:138 |
| |
| Orienteering 2:27:00 [2]**** 16.1 km (9:08 / km) | |
| ahr:149 spiked:12/20c |
| Orienteering Training, Sigtuna, "Långa Natten". More disastrous navigating... lost up to 20min here. |
Friday Feb 15 |
| Running 40:00 [1] 7.5 km (5:20 / km) | |
| ahr:131 |
| Jogging |
| Strength 45:00 [1] | |
| ahr:121 |
| Strength Training |
Wednesday Feb 13 |
| Orienteering 1:46:00 [1]**** 12.2 km (8:41 / km) | |
| ahr:131 spiked:26/35c |
| Orienteering Training, Quiaios. |
| Running warm up/down 6:00 [1] 1 km (6:00 / km) | |
| ahr:120 |
| |
| Orienteering 43:21 [2]**** 6.2 km (7:00 / km) | |
| ahr:139 spiked:15/18c |
| Orienteering Training, Quiaios. Tried to push a little here. Still a very low pulse... |
Tuesday Feb 12 |
| Orienteering 56:00 [1]***** 4.7 km (11:55 / km) | |
| ahr:135 spiked:25/27c |
| Orienteering Training, Campo de Anta |
| Running warm up/down 7:00 [1] 1 km (7:00 / km) | |
| ahr:121 |
| |
| Orienteering 1:38:00 [2]**** 11.2 km (8:45 / km) | |
| ahr:140 spiked:23/30c |
| Orienteering Training, Gestosinho. |
Monday Feb 11 |
| Orienteering 1:28:00 [1]**** 11.8 km (7:27 / km) | |
| ahr:129 spiked:25/38c |
| Orienteering Training, Pedreanes. |
| Orienteering 46:00 [1]*** 5.9 km (7:48 / km) | |
| ahr:132 spiked:15/18c |
| Orienteering Training, Pedreanes |
Sunday Feb 10 |
| Orienteering race 1:28:01 [2]*** 14.3 km (6:09 / km) | |
| ahr:152 spiked:25/29c |
| Orienteering Event, Roviso Pais, Portugal. |
| Running warm up/down 9:00 [1] 1.5 km (6:00 / km) | |
| ahr:122 |
| |
| Orienteering 30:00 [1]*** 4 km (7:30 / km) | |
| ahr:124 spiked:9/12c |
| Orienteering Training, Costa de Lavos. |
| Running warm up/down 8:00 [1] 1.2 km (6:40 / km) | |
| ahr:128 |
| |
Saturday Feb 9 |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:123 |
| |
| Orienteering race 38:49 [2]***** 6.1 km (6:22 / km) | |
| ahr:154 spiked:12/23c |
| Orienteering Event, WWE, Dunas De Cantanhede. Annoyed - threw away more time than was necessary. Planned controls badly, and relied on reactive orienteering - that was nearly all one had time for. Meant I lost up to 30 seconds on several controls. MT: 38:49, WT: Mattias Karlsson ~31 |
| Running warm up/down 17:00 [1] 3 km (5:40 / km) | |
| ahr:132 |
| |
| Orienteering 17:06 [3]*** 3.4 km (5:02 / km) | |
| ahr:158 spiked:23/25c |
| Orienteering Event, Praia Da Tocha, Night Sprint. Easy, pushed hard enough, but could have pushed harder... WT: ~15min Jan Troeng. |
Friday Feb 8 |
| Running warm up/down 9:00 [1] 1.5 km (6:00 / km) | |
| ahr:115 |
| |
| Orienteering 1:23:00 [1]**** 10.5 km (7:54 / km) | |
| ahr:133 spiked:7/8c |
| Orienteering Training, Facho, Portugall, Map memory exercise with Boris. Went well - memorised legs of over 1km, and managed to mess up the shortest - 100-200m because of not planning it properly. |
| Running warm up/down 8:30 [1] 1.5 km (5:40 / km) | |
| ahr:128 |
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| Running warm up/down 10:00 [1] 1.8 km (5:33 / km) | |
| ahr:126 |
| |
| Orienteering 23:03 [2]*** 3.6 km (6:24 / km) | |
| ahr:147 spiked:19/20c |
| Orienteering Training, Sprint Training, Nazaré, Portugal. Funny - tried to run hard but still had a low average pulse. Even the max was less then 160... not pushing hard enough? |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:121 |
| |
Thursday Feb 7 |
| Orienteering 1:14:00 [2]*** 10.8 km (6:51 / km) | |
| ahr:137 spiked:22/24c |
| Orienteering Training, Lagoa Clementina, Portugal. Nice to run so fast when one is just sauntering around. But it's the nature of the terrain... |
Wednesday Feb 6 |
| Running warm up/down 6:00 [1] 1 km (6:00 / km) | |
| ahr:126 |
| |
| Orienteering race 58:34 [3]*** 9 km (6:30 / km) | |
| ahr:161 spiked:23/28c |
| Orienteering Event, MSBN, Älvsjöskogen. Ran well - WT Anders Tiltnes ~52... Split the skin over my right shin open done to the bone. 3 stitches just in time for the training camp in Portugal. ;( |
Tuesday Feb 5 |
| Running 15:00 [1] 2.7 km (5:33 / km) | |
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| |
| Running Drills 15:00 [1] | |
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| Running warm up/down 45:00 [1] 8.2 km (5:29 / km) | |
| ahr:133 |
| Hjolrthagen to Bosön |
| Running 9:55 [5] 3 km (3:18 / km) | |
| ahr:173 |
| 3km test, Not a bad time for this time of year + that I haven't been doing so much track running. Still a bad time though! |
| Running warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
| ahr:133 |
| |
Sunday Feb 3 |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:123 |
| |
| Orienteering 1:18:00 [2]*** 10.8 km (7:13 / km) | |
| ahr:151 spiked:10/19c |
| Orienteering Event, Vinterserien, Handen, Jordbro. Another day of poor navigation... |
Saturday Feb 2 |
| Running warm up/down 14:00 [1] 2.5 km (5:36 / km) | |
| ahr:122 |
| |
| Orienteering 56:00 [3]**** 6.3 km (8:53 / km) | |
| ahr:153 spiked:11/17c |
| Orienteering Training, Rydbo, More bad navigating |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:128 |
| |
Friday Feb 1 |
| Running 30:00 [1] 6 km (5:00 / km) | |
| ahr:131 |
| |
| Running Drills 40:00 [1] | |
| ahr:115 |
| Running Drills + some stretching exercises |
| Running intervals 1:25:00 [4] 16.5 km (5:09 / km) | |
| ahr:147 |
| Intervals, Pleased... ran 10.5km on Norra Djurgårdens tracks - most I've ever done... |