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... |
Wednesday Oct 31 |
| Running warm up/down 6:00 [1] 1 km (6:00 / km) | |
| ahr:122 |
| |
| Orienteering race 1:23:34 [2]**** 10.5 km (7:58 / km) | |
| ahr:153 spiked:14/17c |
| Orienteering Training, OK Linnés wed. night-O/Boris-O (you got to skip a control). Ran with the big shots. Made the mistake of not following them a long way around on a path to the first control, and decided to go straight through a green area, which was more than just a green area - had brashings all over the ground. So I was by myself by the first control, and ran the rest of race this way. Jumped over the 8th control hoping to catch up with somebody... but it didn't work. Finished 13.5min behind Jan. Damn...
See Boris' log for the map:
http://www.attackpoint.org/weeklyactivity.jsp/user...
To add to the Halloween atmosphere Boris and Paddy put out a couple of pumpkins at the control sites. One looked great, the other had fallen flat on his face... |
| |
| C • Interesting tradition 2 |
Tuesday Oct 30 |
| Running 38:00 [2] 7 km (5:26 / km) | |
| ahr:139 |
| Jog from Boris' to SLU with a 6-8kg rucksack - slightly different route... |
| Running warm up/down 15:00 [1] 2.5 km (6:00 / km) | |
| ahr:129 |
| Boris' to NE tip Nåsten |
| Orienteering 56:00 [1]***** 5.1 km (10:59 / km) | |
| ahr:128 spiked:7/11c |
| Orienteering Training, Nåsten, Night-O. Damn this area is tough for night-O... lots of fallen trees, and young spruces mean it's difficult to keep your line and direction - and that's when it's daylight... Meant that I had a bad orienteering style... ran and got confused and would then read myself in again on the fly. Tried to execute plans but that always got messed up by having to change direction so much. And then there is the standard Nåsten problem - big rocks aren't always mapped. |
| Running 15:00 [1] 2.5 km (6:00 / km) | |
| ahr:127 |
| Cool Down, NE tip Nåsten to Boris' |
Monday Oct 29 |
| Running 59:00 [1] 11 km (5:22 / km) | |
| ahr:125 |
| Steady Run with Patrick and Boris |
| Aerobics 1:00:00 [1] | |
| ahr:130 |
| Gympa... usual impossible co-ordination exercises, with strength exercises all the petite girls can do, and all the guys struggle with... Forgotten what good training aerobics is. Helps of course if you can do it right. |