Sunday Mar 23 |
 | Running warm up/down 13:00 [1] 2.5 km (5:12 / km) | |
| ahr:132 |
| |
| Orienteering race 34:00 [3]**** 4.5 km (7:33 / km) | |
| ahr:158 spiked:12/15c |
| Orienteering Event, Ronneby OK, Brunnsskogen, Went better today, although it was much easier in the beginning. Disappointed with a 2min error + a 1min error by not paying attention to direction on a long leg. Got a 3rd fastest split on a relatively complex leg. Nice to know I can get it right sometimes... just need to multiply that one time by 15... Don't fully get why I'm roughly 20sec behind on every leg. It is only partially running speed. WT ca. 29min |
| Running warm up/down 4:00 [1] 0.8 km (5:00 / km) | |
| ahr:129 |
| |
Saturday Mar 22 |
| Running warm up/down 13:00 [1] 2.5 km (5:12 / km) | |
| ahr:136 |
| |
| Orienteering race 45:00 [2]**** 4.7 km (9:34 / km) | |
| ahr:151 spiked:6/13c |
| Orienteering Event, Brunnsskogen, Damn... I can't orienteer when the forest has thick patches of trees/brashings/fallen trees. Was maybe a little out of practice too. And I shouldn't be too hard on myself - I was one of the first starters in a snow-bound forest. WT ca.34min |
| Running warm up/down 5:00 [1] 1 km (5:00 / km) | |
| ahr:133 |
| |
Friday Mar 21 |
| Running warm up/down 4:00 [1] 0.7 km (5:43 / km) | |
| ahr:124 |
| |
| Orienteering 22:00 [2]*** 2.7 km (8:09 / km) | |
| ahr:136 spiked:9/10c |
| Orienteering Training, Jog around the sprint training at Ronneby Brunn. Slow thanks to a driving slush-storm and 2-3cm of slush/water everywhere... |
| Running warm up/down 4:00 [1] 0.7 km (5:43 / km) | |
| ahr:134 |
| |
Wednesday Mar 19 |
| Running warm up/down 34:00 [1] 6.3 km (5:24 / km) | |
| ahr:131 |
| |
| Strength 1:11:00 [0] | |
| ahr:115 |
| Strength Training, Hmmm probably lifted a little too much. Must remember to take it easy in the beginning so that I keep it up... |
| Running 2:07:00 [1] 20 km (6:21 / km) | |
| ahr:134 |
| LSD, Hjorthagen to Bosön, 8km + 4km reflexrundarna, 2km to Bosön... |
Tuesday Mar 18 |
| Running 29:00 [1] 6 km (4:50 / km) | |
| ahr:133 |
| |
| Running Drills 20 [1] | |
| ahr:126 |
| Running drills |
| Running warm up/down 38:00 [1] 7 km (5:26 / km) | |
| ahr:139 |
| Warm Up from Hjorthagen to Bosön, with some spurts at the end. |
| Running intervals 34:00 [5] 6 km (5:40 / km) | |
| ahr:150 |
| Intervals, 6 x 1000m, 3min rest. Tough session - aimed for 3sec faster per lap than my 1000m time. That's 37sec, and I should be doing 3:05 for 1km. 6 times. Ouch. Did around 3:07 for the first three. Down to 3:11 and 3:12 for the following two. Dropped to 3:15 for the last, and my running style disappeared. It was just a struggle. Next time I need to focus on running the first lap slower (I was diong 35sec for 200m), and I should aim for 3:10 per 1km instead and maintain that speed for all 6. |
| Running warm up/down 11:00 [1] 2 km (5:30 / km) | |
| ahr:129 |
| Cool Down |
| Note | |
| |
| Not a bad days training the day after St. Patrick's Day! |
Monday Mar 17 |
| Running 1:11:00 [1] 13 km (5:28 / km) | |
| ahr:134 |
| Steady Run, Loop around Södra Djurgården |