Monday Dec 31 |
 | Cross Country Skiing 58:00 [3] 10.4 km (5:35 / km) | |
| ahr:153 |
| Cross Country - skate, Sälen - Tandådalen. Icy, uneven tracks. |
Monday Dec 24 |
| Note | |
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| Cold is here, but not too bad... immune system might kick it's ass before the competitions on the 26th and 27th... |
Sunday Dec 23 |
| Note | |
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| Damn... cold coming on. Party last night till 02:00 after the monster run was stupid. |
Saturday Dec 22 |
| Running long 2:31:00 [2] 24 km (6:18 / km) +700m 5:29 / km | |
| ahr:142 |
| Killiney Hill Route x 3. Wrecked afterwards... this route x2 would probably have been enough... |
Friday Dec 21 |
| Running warm up/down 24:00 [1] 4.5 km (5:20 / km) | |
| ahr:131 |
| Warm Up. Killiney Hill route with detour past Bono's, then to Vico road and southeastern gate of KH park. Up to the saddle point and back to the gate. |
| Running hills 1:08:00 [4] 8.8 km (7:44 / km) +540m 5:55 / km | |
| ahr:146 max:173 |
| Long Hill Intervals, 8 x 3:45-4:45 min per interval, ~4min active rest, 30-45sec standing. A good session on Killiney Hill. Started at the southeastern gate and ran up the hill on the Dalkey side, then back down to the same point and ran up the hill on the Killiney side. Basically alternated for the rest. Dalkey side: 500m w/ 60m climb. Killeny side: 600m w/ 75m climb.
Kept a good steady pace, and maintained it. Almost felt as good at the end of the session as at the beginning - maybe should have done a couple more! |
| Running warm up/down 18:00 [1] 3 km (6:00 / km) | |
| ahr:135 |
| Run from top of KH back home along KH route. |
Thursday Dec 20 |
| Note | |
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| Body tired after flight and muscles still sore after Tuesday's tough intervals. Guess I need at least two days easy after such a tough session... |
Wednesday Dec 19 |
| Running warm up/down 31:00 [1] 6 km (5:10 / km) | |
| ahr:130 |
| Hjorthagen to KTH Hallen + a bit on the 3km loop |
| Strength 34:00 [0] | |
| ahr:114 |
| |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:134 |
| KTH Hallen ->Hjorthagen |
Tuesday Dec 18 |
| Running warm up/down 33:00 [2] 6 km (5:30 / km) | |
| ahr:155 |
| Warm Up: Hjorthagen to Bosön... a little too fast to arrive in time for the intervals... |
| Running intervals 37:00 [4] 8 km (4:38 / km) | |
| ahr:157 |
| Intervals: 8x1000m, 1min rest. Goal here was to hit a pace 5 sec slower than 3km race pace. I aimed for 44sec per 200m lap. The goal was to keep that steady pace, and try to run as evenly as possible, not differing more than a few tenths of a second between each 200m lap. I was alright at maintaining the pace... could have been better. It felt really easy. When I asked Oskar of one should increase the pace he said that it should be a pace you can keep up for about 45min or so... that felt about right, so I guess I found my pace... |
| Running warm up/down 5:00 [1] 1 km (5:00 / km) | |
| ahr:136 |
| 5min jog between intervals sets |
| Running intervals 19:00 [5] 2 km (9:30 / km) | |
| ahr:149 |
| And now came the hard part... 200m intervals at as fast a pace as possible while maintaing running style. The better lads seemed to aiming for 31. I asked Oskar what I should aim for, 32-33 maybe? He said 31... and that he knew I was strong. Great... I needed to increase the rest from 60sec to 90 sec, but otherwise it went well... here are some of the splits:
30-35? stupid Polar RS800... don't buy this watch!!!
30.9
30.8
30.9
31.2 this is getting a little heavy
32.0 really heavy
31.9 lactic acid hurts
30.8 grit my teeth
31.8 ok... maybe I gritted my teeth too much
31.1 Last one :) |
| Running warm up/down 6:00 [1] 1 km (6:00 / km) | |
| ahr:130 |
| Cool down... too short |
| Note | |
| |
| The interval training to end all interval trainings! |
Monday Dec 17 |
| Running 22:00 [1] 4 km (5:30 / km) | |
| ahr:131 |
| |
| Aerobics 1:00:00 [2] | |
| ahr:140 |
| |
| Running 35:00 [2] | |
| ahr:142 |
| Jogging w/ Mats around Stadsskogen |
Saturday Dec 15 |
| Running warm up/down 9:00 [1] 1.7 km (5:18 / km) | |
| ahr:135 |
| |
| Orienteering 52:00 [3] 7 km (7:26 / km) | |
| ahr:159 |
| Orienteering Training, Score event, Lunsen. Interesting event with an unusual points system... I'm crap at these sort of things. Mathmatically-minded Boris won... beating even Mats Troeng. |
Wednesday Dec 12 |
| Running warm up/down 15:00 [1] 3 km (5:00 / km) | |
| ahr:135 |
| Hjorthagen to KTH Hallen |
| Strength 30:00 [1] | |
| |
| Strength Training, KTH Hallen |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:148 |
| KTH Hallen to Hjorthagen |
Tuesday Dec 11 |
| Orienteering 2:15:00 [2]*** 18 km (7:30 / km) | |
| ahr:137 |
| Orienteering Training, OK Linné tisdagsbana, Night Line-O |
Sunday Dec 9 |
| Running long 2:06:00 [1] 22 km (5:44 / km) | |
| ahr:134 |
| LSD, around Södra Djurgården with Graham. Did 3x10min slightly faster... |
| |
| C • you can't 2 |
Saturday Dec 8 |
| Orienteering race 1:18:00 [3]*** 11.8 km (6:37 / km) | |
| ahr:159 spiked:20/22c |
| Orienteering Event, Sigtuna. |
Friday Dec 7 |
| Running intervals 1:23:00 [4] 16 km (5:11 / km) | |
| ahr:149 |
| Intervalls, Loop by Linnés clubhouse, 10x4min, 1min rest... 24min WU 10min Cool down. Went well first 6 intervalls, then lost pace and slowed right down. probably only covered 9.8km during the intervalls. |
Wednesday Dec 5 |
| Running warm up/down 5:00 [1] 0.8 km (6:15 / km) | |
| ahr:114 |
| |
| Orienteering 1:00:00 [2]***** 7.2 km (8:20 / km) | |
| ahr:148 spiked:8/15c |
| Orienteering Training, OK Linnés onsdag Natt-O, Lurbo, Poor navigating... |
Tuesday Dec 4 |
| Running intervals 49:00 [4] 9 km (5:27 / km) | |
| ahr:139 |
| 4x4s: 4 x 4min, 1min rest, 15min WU, 10min CD |
| Running warm up/down 6:00 [1] 1 km (6:00 / km) | |
| ahr:123 |
| |
| Orienteering 1:45:00 [1]** 14.5 km (7:14 / km) | |
| ahr:135 |
| LSD, OK Linnés Premiär... ridiculous night line-O event with everything from Per Forsberg to fireworks... |
Monday Dec 3 |
| Running 53:00 [1] 10 km (5:18 / km) | |
| ahr:133 |
| Steady Run, Stadsskogen |
| Aerobics 1:00:00 [1] | |
| ahr:128 |
| Gympa |
| Running warm up/down 5:00 [1] 1 km (5:00 / km) | |
| ahr:133 |
| |
Sunday Dec 2 |
| Running warm up/down 15:00 [1] 2.7 km (5:33 / km) | |
| ahr:131 |
| |
| Running tempo 22:06 [4] 6 km (3:41 / km) +220m 3:07 / km | |
| ahr:170 |
| Tempo Run, Did Norra Djurgårdens 3km loop twice. 110m climb per loop. It's a decent time... 10:52 on the first loop, 11:15 on the second. |
| Running warm up/down 14:00 [1] 2 km (7:00 / km) | |
| ahr:129 |
| Cool Down |
Saturday Dec 1 |
| Running long 2:03:00 [1] 17 km (7:14 / km) | |
| ahr:131 |
| LSD, Norra Djurgården, ran up as many hills as possible. |