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 |