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. |
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. |