Sunday Feb 24 |
 | Running warm up/down 13:00 [1] 2.5 km (5:12 / km) | |
| ahr:125 |
| |
| Orienteering 1:04:00 [2]**** 8.2 km (7:48 / km) | |
| ahr:151 spiked:11/14c |
| Orienteering Training, Gömmaren, Vinter Serien. Damn. Had trouble getting up my speed, mostly due to wanting to not make any mistakes. The annoying thing is I made about 3min of big mistakes + several small ones. Felt like I was lying right on the edge of my navigation abilities. |
| Running warm up/down 3:00 [1] 0.5 km (6:00 / km) | |
| ahr:116 |
| |
| |
| C • tiredness? 2 |
Saturday Feb 23 |
| Running warm up/down 10:00 [1] 1.8 km (5:33 / km) | |
| ahr:125 |
| |
| Orienteering 49:00 [2]***** 4.5 km (10:53 / km) | |
| ahr:142 spiked:7/11c |
| Orienteering Training, Nynäs Slott. Hmmm... didn't go so well. I was taking it easy, and yet still made mistakes. Lost up to 3min on just two controls... |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:123 |
| |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:135 |
| |
| Orienteering intervals 1:00:00 [3]***** 7.8 km (7:42 / km) | |
| ahr:155 spiked:22/27c |
| Forest Intervals, Nynäs Slott, 8 forest intervals from 6-8.5min. 2-3.5min rest. This went really well... was suprised how fast I could run compared with the morning session. Suppose it depended partly on the fact that my navigation was better, but also that with increased momemtum you can get over obstacles more easily. |
| Running warm up/down 13:00 [1] 1 km (13:00 / km) | |
| ahr:127 |
| |
Friday Feb 22 |
| Orienteering 57:00 [2]**** 5.8 km (9:50 / km) | |
| ahr:139 spiked:8/14c |
| Orienteering Training, Night-O in a scrappy little area, Trosa Land. |
Thursday Feb 21 |
| Cycling warm up/down 15:00 [1] 4 km (3:45 / km) | |
| ahr:121 |
| Warm Up from Hjorthagen to Stora Skuggan |
| Running warm up/down 6:00 [1] 1 km (6:00 / km) | |
| ahr:127 |
| |
| Orienteering 29:00 [2]*** 4.9 km (5:55 / km) | |
| ahr:148 spiked:21/22c |
| Orienteering Training, Norra Djurgården. Wow... nice. Tired legs, but still managed to do 6min/km. Should be able to get down to 5min/km in this terrain... Mostly easy navigation, so I made only a couple of 10sec errors. |
| |
| C • damn it - your forests kick... 3 |
| Cycling warm up/down 8:00 [1] 2 km (4:00 / km) | |
| ahr:125 |
| |
| Strength 10:00 [0] | |
| ahr:101 |
| Some quick strength/Stretching exercises. |
| Running long 1:59:00 [1] 18 km (6:37 / km) | |
| ahr:129 |
| LSD, nice and easy from Hjorthagen to Säcka, then nice and easy around the 8km reflex loop, and then nice and easy around the 4km reflex route. Legs tired... |
Wednesday Feb 20 |
| Note | |
| |
| Well... Here I am up at night, so I might as well fill in my log... |
| Running 1:10:00 [1] 12.5 km (5:36 / km) | |
| ahr:129 |
| Steady Run, Södra Djurgården |
| Running 47:00 [1] 8.5 km (5:32 / km) | |
| ahr:131 |
| Steady Run, Hjorthagen to Sticklinge, with 4-5kg backpack. |
| Strength 52:00 [1] | |
| ahr:121 |
| Strength Training, Sticklingeskolan |
Tuesday Feb 19 |
| Running 44:00 [1] 8 km (5:30 / km) | |
| ahr:131 |
| Jogging around Norra Djurgården |
| Running Drills 33:00 [1] | |
| ahr:119 |
| Running drills |
| Running warm up/down 35:00 [1] 7 km (5:00 / km) | |
| ahr:139 |
| Pretty fast warm up from Hjorthagen to Bosön... cool... |
| Running intervals 35:00 [4] 8 km (4:22 / km) | |
| ahr:161 |
| Intervals, 8x1000m (~3:25min per interval), 1min rest, |
| Running intervals 16:00 [5] 2 km (8:00 / km) | |
| ahr:155 |
| 11x200m intervals (~32-33sec), 1min rest. That was cool - I managed to do the 200m without taking more than 1min rest, and I accidently did 11 - was only supposed to do 10! |
| Running warm up/down 10:00 [1] 1.5 km (6:40 / km) | |
| ahr:121 |
| Coold Down + a little active rest between interval sets. |