Thursday Jan 31 |
 | Running warm up/down 14:00 [1] 2.5 km (5:36 / km) | |
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| Orienteering 1:15:00 [3]*** 10 km (7:30 / km) | |
| ahr:156 spiked:8/15c |
| Orienteering Training, LNC, Långängen, Navigated very badly losing around 10min... |
| Running warm up/down 11:00 [2] 1.8 km (6:07 / km) | |
| ahr:141 |
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Wednesday Jan 30 |
| Running 1:00:00 [1] 12 km (5:00 / km) | |
| ahr:132 |
| Steady Run. Made myself dizzy by running a regular route in the other direction. You should try it too sometime... |
| Strength 1:00:00 [1] | |
| ahr:119 |
| Strength Training, KTH Hallen. Did my longer session, which I haven't done in a while. A little afraid my legs won't like me much tomorrow... |
Sunday Jan 27 |
| Cross Country Skiing 2:08:00 [1] 28 km (4:34 / km) | |
| ahr:136 |
| Cross Country - Classic, Orsa-Grönklitt |
| Note | |
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| Cross Country skiing is great. |
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| C • Wow 2 |
Saturday Jan 26 |
| Cross Country Skiing 2:15:00 [1] 28 km (4:49 / km) | |
| ahr:134 |
| Cross Country - Classic, Orsa Grönklitt |
| Cross Country Skiing 1:37:00 [2] 21 km (4:37 / km) | |
| ahr:141 |
| Cross Country - Skating, Orsa Grönklitt |
Friday Jan 25 |
| Cross Country Skiing 2:14:00 [1] 30 km (4:28 / km) | |
| ahr:131 |
| Cross Country - Classic, Orsa-Grönkllitt |
| Cross Country Skiing 1:37:00 [1] 24 km (4:02 / km) | |
| ahr:130 |
| Cross Country - Skating, Orsa Grönklitt |
Thursday Jan 24 |
| Running hills 1:13:00 [3] 10 km (7:18 / km) | |
| ahr:138 |
| Hill Intervals, 8x~2:30 min, ~2min active rest, ~30sec rest. Legs were pretty wrecked from Tuesdays intervals, so figured running up a hill would work different muscles. Sort of worked, but took a few intervals before I could get my heart rate up. Should have been intensity 4, but too weak to get there. Intensity 3 instead... |
Wednesday Jan 23 |
| Running 1:36:00 [1] 18 km (5:20 / km) | |
| ahr:136 |
| Steady Run, Around Norra Djurgården/Brunnsviken from Hjorthagen with some IFK lads |
| Running warm up/down 38:00 [1] 6.5 km (5:51 / km) | |
| ahr:132 |
| Steady Jog, Hjorthagen to Sticklingeskolan |
| Strength 27:00 [0] | |
| ahr:101 |
| Strength Training, Sticklingeskolan. |
Tuesday Jan 22 |
| Running 25:00 [1] 4.5 km (5:33 / km) | |
| ahr:129 |
| Jogging |
| Running Drills 30:00 [1] | |
| ahr:118 |
| Running drills, various both outdoors and inside in KTH hallen |
| Running warm up/down 35:00 [2] 7 km (5:00 / km) | |
| ahr:145 |
| A way-too-fast warm up from Hjorthagen to Bosön |
| Running intervals 36:00 [4] 8 km (4:30 / km) | |
| ahr:160 |
| 8x 1km intervals, 60sec rest. Goal was to maintain 'threshold pace', which worked at at somewhere between 3:29 and 3:35 for me. |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:129 |
| 10min active rest between sets. |
| Running intervals 17:00 [5] 2 km (8:30 / km) | |
| ahr:147 |
| 10x200m at a top pace, but still managing to maintain running style and technique. This worked out to between 32.0 and 33.9 s for me. 60-85 sec rest. |
| Running warm up/down 9:00 [1] 1.8 km (5:00 / km) | |
| ahr:126 |
| Cool Down |
Sunday Jan 20 |
| Cross Country Skiing 2:07:00 [2] 25 km (5:05 / km) | |
| ahr:141 |
| Cross country Classic |
Saturday Jan 19 |
| Cross Country Skiing 2:24:00 [1] 25 km (5:46 / km) | |
| ahr:125 |
| Cross country Classic |
| Cross Country Skiing 1:34:00 [2] 20 km (4:42 / km) | |
| ahr:138 |
| Cross country Skate |
Friday Jan 18 |
| Cross Country Skiing 2:33:00 [1] 30 km (5:06 / km) | |
| ahr:128 |
| Cross Country classic, Orsa-Grönklitt |
| Cross Country Skiing 1:37:00 [2] 22 km (4:25 / km) | |
| ahr:145 |
| Cross Country Skate, Orsa-Grönklitt |
Wednesday Jan 16 |
| Other 10:00 [1] | |
| ahr:129 |
| Warm Up on one of those weird semi- cross country skiing machines that aren't quite the same thing. |
| Strength 30:00 [1] | |
| ahr:117 |
| Strength Training, KTH Hallen |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:128 |
| Warm Up |
| Orienteering 1:12:45 [2]*** 7.4 km (9:50 / km) | |
| ahr:150 spiked:11/16c |
| Orienteering Training, OK Linnés Night-O. Ekdalen. Started really well, only losing around 90sec on the first 10 controls (would have been a respectable 67min time). This is good going in this Lunsen-type terrain. Then just lost control, and made a horrendous 5min error. This kind of loss of concentration doesn't happen often to me. Messed up the next one too by over a minute. Gah... |
Tuesday Jan 15 |
| Running 1:05:00 [1] 7 km (9:17 / km) | |
| ahr:122 |
| Jog + Running Tech, Jog with Jenny in Norra Djurgården (35min). Then some running tech exercises outside, and then some inside KTH hallen. |
| Running intervals 1:27:00 [5] 15 km (5:48 / km) | |
| ahr:138 |
| Intervals, Complicated... 46min of warming up (Ran from Hjorthagen to Bosön). Then a 200m 'calibration' loop. One should run as fast as possible, without losing your running style. Did it in 28.9. What Oskar wanted us to do was impossible - run 10 x 400m (1min rest) in 2x(28.9+5), around 68s for me. I might be able to this a couple of times, but not 10! Settled into a my pace and did around 72, until the last 3 where I got tired and did 74+. I should have extended the rest period at this point |
Monday Jan 14 |
| Running 1:05:00 [1] 12 km (5:25 / km) | |
| ahr:127 |
| Steady Jog, Gärdet and around Kaknäs. |
Sunday Jan 13 |
| Running 2:07:00 [1] 24 km (5:18 / km) | |
| ahr:138 |
| LSD, Lidingö, 15min Sprint-orienteering with a slightly elevated pace towards end. |
Friday Jan 11 |
| Running 1:00:00 [1] 8 km (7:30 / km) | |
| ahr:130 |
| Jog + Running Drills |
| Running intervals 1:19:00 [4] 15.5 km (5:06 / km) | |
| ahr:147 |
| Intervals, 10x4min, Norra Djurgården, 1min rest, 18min WU, 11min CD |
Thursday Jan 10 |
| Running 1:56:00 [2] 18 km (6:27 / km) | |
| ahr:138 |
| LSD. Hjorthagen to Säckatorp, then 8km + 4km loops of the reflexrundarna. Felt good... easy and had lots of energy after the run. |
Wednesday Jan 9 |
| Running warm up/down 10:00 [1] 2 km (5:00 / km) | |
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| Orienteering race 1:21:12 [3]*** 9.5 km (8:33 / km) | |
| spiked:19/21c |
| Orientering Event, MSBN, Rösjön, Turebergs IF. Didn't run so incredibly fast, but kept a steady pace. Ran by myself for more than half the course and made no mistakes until I joined a train and relied on two in front of me to lead me to the 18th control. They went far too far to the right, and the map was crap (there were twice as many crags in reality), so lost a few minutes there running around all the crags. Relatively happy otherwise. Forgot to bring my pulse watch... WT: 1:09:06, Anders Skarholt |
Monday Jan 7 |
| Running 1:07:00 [1] 11 km (6:05 / km) | |
| ahr:133 |
| Steady Jog, Around Norra Djurgården and Botaniska trädgården to KTH-Hallen, with a 5-6kilo backpack.This will probably be the most dangerous run of the year... since it had been two degrees plus and raining I figured all the ice would be gone from the recent cold snap. It wasn't and I had to pussy-foot my way along icy tracks for most of the run... It worked and I didn't fall... |
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| C • Question 5 |
| Strength 35:00 [1] | |
| ahr:121 |
| Strength Training, KTH Hallen |
Sunday Jan 6 |
| Running warm up/down 16:00 [1] 2.5 km (6:24 / km) | |
| ahr:125 |
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| Orienteering 1:11:30 [2]**** 7.8 km (9:10 / km) | |
| ahr:150 spiked:11/16c |
| Orienteering Training, Vinterserien, Alby friluftsgård, Disappointing, weak physically and navigationally. |
Saturday Jan 5 |
| Running warm up/down 19:00 [1] 3.5 km (5:26 / km) | |
| ahr:127 |
| Warm Up |
| Running intervals 40:00 [4] 10 km (4:00 / km) | |
| ahr:161 |
| Intervals, 10 x 4min, 60 sec rest. Covered approx. 1km per interval - snow, a little ice and the heavy Icebugs are a good excuse for the lack of speed. |
| Running warm up/down 7:00 [2] 1 km (7:00 / km) | |
| ahr:141 |
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Thursday Jan 3 |
| Cross Country Skiing 1:58:00 [2] 18.1 km (6:31 / km) | |
| ahr:140 |
| Cross Country - Classic, Lit track, new snow, bad tracks |
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| C • Pain or pan? 2 |
Wednesday Jan 2 |
| Cross Country Skiing 1:53:00 [2] 20.4 km (5:32 / km) | |
| ahr:143 |
| Cross Country - Classic, Around Lit track a couple of times before doing Kalven runt. |
| Cross Country Skiing 1:16:00 [2] 12.6 km (6:02 / km) | |
| ahr:148 |
| Cross Country - Skate, Lit track, Tandådalen |
Tuesday Jan 1 |
| Cross Country Skiing 1:14:00 [2] 12.6 km (5:52 / km) | |
| ahr:152 |
| Cross Country - skate, Sälen - Tandådalen. New snow, heavy going. |