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. |