Friday Nov 30 |
 | Running 40:00 [1] | |
| ahr:135 |
| Steady Run, Hjorthagen to Bosön |
| Strength 1:00:00 [1] | |
| ahr:117 |
| Strength Training |
Thursday Nov 29 |
| Running intervals 1:33:00 [4] 15 km (6:12 / km) | |
| ahr:143 |
| Intervals, 10x4min, 1min rest, 25min WU (checking controls), 15min CD |
Wednesday Nov 28 |
| Orienteering 1:30:20 [3]***** 10.5 km (8:36 / km) | |
| ahr:156 spiked:12/17c |
| Orienteering Training, OK Linnés onsdag natt, Fåfängorna, Ran pretty well, some small zig-zags and some pauses, but kept moving for the most part. A few centimeters of snow amde it nice to run - though a little heavy sometimes. Spiked 12/17 |
| |
| C • Fåfängorna 1 |
Tuesday Nov 27 |
| Running 1:21:00 [2] 16 km (5:04 / km) | |
| ahr:135 |
| Steady-paced run on small farmer's tracks/forest trails along Northern end of Lake Tämnaren. |
Sunday Nov 25 |
| Orienteering 2:53:00 [2]*** 21 km (8:14 / km) | |
| spiked:35/42c |
| Orienteering Training, Stora Våndan, OK Linnés long race. |
Saturday Nov 24 |
| Running warm up/down 6:00 [1] 0.7 km (8:34 / km) | |
| ahr:122 |
| Warm Up |
| Orienteering 1:29:00 [2]**** 12.3 km (7:14 / km) | |
| ahr:150 spiked:14/14c |
| Orienteering Training, Natt DM bana from 2005, Ågesta. Tried to maintain fast pace. |
Friday Nov 23 |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:128 |
| Warm Up, Hjothagen to KTH Hallen |
| Strength 28:00 [1] | |
| |
| KTH Hallen |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:138 |
| Cool Down, KTH Hallen to Hjorthagen |
Thursday Nov 22 |
| Running intervals 1:28:00 [4] 16 km (5:30 / km) | |
| ahr:149 |
| Intervals, 10x4min, 1 min rest, 3.5km WU, 2.5km CD. Lidingö Loppet 10km, started at 2km mark, finished couple of hundred metres beyond |
Wednesday Nov 21 |
| Orienteering 1:07:00 [2]**** 7.7 km (8:42 / km) | |
| ahr:152 spiked:11/17c slept:7.5 |
| Orienteering Training, Linnés Natt-O. Didn't go so wonderfully. Had a little trouble in some scrappy green areas. On the positive side I could really move when the forest opened up a bit and was nice. |
Tuesday Nov 20 |
| Running 2:08:00 [2]*** 18 km (7:07 / km) | |
| ahr:143 |
| Steady Run, Linnés tisdagsbana... line orienteering, mostly along small paths and rides... easy-ish navigation, but rough running. |
Sunday Nov 11 |
| Running warm up/down 13:00 [1] 2 km (6:30 / km) | |
| ahr:134 |
| |
| Orienteering race 1:11:04 [3] 9 km (7:54 / km) +350m 6:37 / km | |
| ahr:153 |
| Orienteering Event, Leinster League, Brockagh, Brown Course. +300m climb. A tough slog in heather, slippery marshes, among other rough stuff. Really wasn't prepared for the level of complexity, and made a couple of mistakes totalling an embarrasing 6min or so. It allowed Ondrej to do his magic again, and beat me by 7min! Damn... Interesting though to see I got him on a fair few controls... I'm a better orienteer than mountain runner. Now if I could only sort out my uphill running ability...
Oh, yeah... getting into bed at 05:00 and getting 4hrs sleep after my old school's reunion party didn't help.
|
Saturday Nov 10 |
| Running 1:25:00 [4] 14.5 km (5:52 / km) +1095m 4:15 / km | |
| ahr:166 |
| Mountain Running, Djouce Ridge. Amazing event! I miss this so much. Mountain running is intense... 15km with 1095m of climb. Heart rate is pushing 170 on the uphills. Then you nee some pretty nifty footwork to get yourself down off the mountain - that's fun! Met Ondrej (Slovakian national team), who won the race in 77 or so...
A map of the route... amazingly beautiful.
http://www.imra.ie/?sec1=racedetail&id=452
Some photos (a couple of yours truly!):
http://www.iol.ie/~forrest/gallery5/index.html |
Thursday Nov 8 |
| Running warm up/down 22:00 [1] 4 km (5:30 / km) | |
| ahr:119 |
| Warm Up including some running tech. exercises |
| Orienteering intervals 26:00 [3]**** 4 km (6:30 / km) | |
| ahr:147 spiked:11/14c |
| Orienteering Training, Night, Forest Intervals. Definitely need to more training like this - navigational speed training. 1st loop, 6:20 min/km; 2nd loop, 5:27 min/km (got to follow Mats a little bit), 3rd loop, 6:20 min/km. 3min jog back to base. |
| Strength 42:00 [0] | |
| ahr:110 |
| Strength Training, OK Linné's strength training session. |
Wednesday Nov 7 |
| Running warm up/down 19:00 [1] 3.5 km (5:26 / km) | |
| ahr:131 |
| To KTH Hallen from Hjorthagen, + a bit around 3km loop. |
| Strength 33:00 [0] | |
| ahr:117 |
| Strength Training, KTH Hallen |
| Running warm up/down 13:00 [1] 2 km (6:30 / km) | |
| ahr:131 |
| Cool Down from KTH Hallen to Hjorthagen |
| Orienteering race 1:22:00 [2]***** 9 km (9:07 / km) | |
| ahr:145 spiked:5/14c |
| Orienteering Training, OK Linnés onsdag nattO. (Time includes 3min WU) Lunsen-Karlsro. Disappointed with my technique. I made it around, but wasn't really planning ahead properly and had pretty sloppy technique. Mostly because I found it pretty rough going - felt like I was slipping, sliding, stopping and stumbling my way around. Partly because it is Lunsen - at night. About 20min behind the leaders. |
Tuesday Nov 6 |
| Running intervals 1:20:00 [4] 16.7 km (4:47 / km) | |
| ahr:147 |
| Intervals, 3km loop in Norra Djurgården, 10x4min, 1min rest. 20min WU(3.5km), 13min (2.2km) Cool Down. Ran very well. Did 11km! I'm not sure... but I think the last time here I didn't do much more than 10km...
Only problem is that my calves have stiffened a little... |
Monday Nov 5 |
| Running 1:00:00 [1] 11 km (5:27 / km) | |
| ahr:129 |
| Steady Run with Patrick - a few laps around Stadskogen |
| Aerobics 1:00:00 [1] | |
| ahr:131 |
| Gympa at Friskus & Svettis |
Sunday Nov 4 |
| Running warm up/down 12:00 [1] 1.5 km (8:00 / km) | |
| ahr:114 |
| |
| Orienteering race 2:30:00 [2]*** 17 km (8:49 / km) | |
| ahr:145 spiked:26/30c |
| Orienteering Event, Höstlunken, Ran with Rasmus. Ran steady... but not at all hard, a sort of gentle saunter... still made some small errors. 30min behind. |
Saturday Nov 3 |
| Running 1:00:00 [1] 11 km (5:27 / km) | |
| ahr:136 |
| Steady Run around Norra Djurgården to KTH Hallen |
| Strength 40:00 [1] | |
| ahr:123 |
| Strength Training, KTH Hallen |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:135 |
| |
Thursday Nov 1 |
| Running intervals 1:22:00 [4] 13.3 km (6:10 / km) | |
| ahr:140 |
| Intervals, 8x4min, 2min rest, on a fairly flat loop, with OK Linné. 15min WU, 10min running technique, 10min CD. The intervals were a little bit more intense than when I do my 10x4min, 1min rest on forest trails. Good to do for variation! |
| Strength 40:00 [1] | |
| ahr:114 |
| Circuits after the interval session - not really sure about this... sort of feel that if you are running intervals properly, you shouldn't really have the energy to do proper strength training. Perhaps it's ok to do some upper body workouts, but food and sports drink in between is important... |