Sunday Mar 9 |
 | Running warm up/down 11:19 [1] 2 km (5:40 / km) | |
| ahr:121 |
| A little jog with Boris before race |
| Orienteering race 49:15 [2]**** 7.35 km (6:42 / km) | |
| ahr:153 spiked:11/15c |
| Orienteering Race, VinterSerien, Kärrtorp. Hmmm... I'm able to keep a high speed in this terrain, make mistakes and correct them on the run. My navigation is sloppy - lots of zig-zags and chances for mistakes. Lost 15sec or more on four controls. And I've got more physical speed, judging from my average heart rate... WT: someone did 48:15 or so... |
| Running warm up/down 12:00 [1] 2 km (6:00 / km) | |
| ahr:128 |
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| Note | |
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| An easy week was on the program - one of my "do-whatever-I-feel-like" weeks... Was a little lazy, but whatever... I like these weeks - it gives my body a good chance to recover from 3 previous weeks of hard training. And hopefully prevents colds and burn-outs... |
Saturday Mar 8 |
| Running warm up/down 19:00 [1] 4 km (4:45 / km) | |
| ahr:137 |
| Warm Up - Hjorthagen to 3km mark of LL10km |
| Running intervals 50:00 [4] 10 km (5:00 / km) | |
| ahr:162 |
| Intervals, 10x4min, 1min rest. Damn I'm slow. Did just 10km during the intervals - 4min per km on the LL10km track. Back in 2003 I could do 4.19min/km - over the entire LL 30km race! I need more speed... but it's not suprising, given that I don't do much speed training. Will put more of an emphasis on it after the winter endurance-training period finishes soon... |
| Running warm up/down 19:00 [2] 3.5 km (5:26 / km) | |
| ahr:139 |
| Cool Down, from Lidingövarvet to home. |
Thursday Mar 6 |
| Running long 2:11:00 [1] 21 km (6:14 / km) | |
| ahr:132 |
| LSD - 7km to Säcka, then 8km + 6km reflexrundarna. |
Wednesday Mar 5 |
| Running warm up/down 10:00 [1] 1.8 km (5:33 / km) | |
| ahr:135 |
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| Orienteering race 58:17 [4]*** 9.5 km (6:08 / km) | |
| ahr:167 spiked:18/19c |
| Orienteering Event, MSBN, Livgardet. Ran really well. Suprised myself actually. Maybe I should do 8hr ski races at the weekend more often...
Winning time: Frederik Johansson 54:24 |
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| C • hehe 2 |