Sunday Apr 6 |
 | Orienteering 1:17:00 [3]**** 8 km (9:38 / km) | |
| ahr:126 spiked:9/12c |
| Orienteering Training, Törnskogen. Should have been a 2hr run, but given others would have had to wait, I stopped - probably for the best anyway. |
Saturday Apr 5 |
| Running warm up/down 5:00 [1] 0.9 km (5:33 / km) | |
| ahr:118 |
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| Orienteering 11:40 [2]*** 1.4 km (8:20 / km) | |
| ahr:140 spiked:9/9c |
| Orienteering Training, a little prologue before a longer loop. I was feeling exhausted from the previous nights race so just jogged around. |
| Orienteering 50:00 [1]**** 6 km (8:20 / km) | |
| ahr:135 spiked:20/20c |
| Orienteering Training, 6km course after the prologue. Continued jogging around. |
| Orienteering 48:00 [3]**** 7 km (6:51 / km) | |
| ahr:157 spiked:12/12c |
| Orienteering Training, Väsby. Mass-start night-O with 10 guys from Lidingö och Parma. Since I was exhausted earlier I decided to drink some coffee. I know that that taking coffee is trivial for most people. For me, coffee is rocket-fuel - it should be banned as doping for me. Since I've discovered this I've started to drink a cup of coffee about once a month, instead of about once a year. Race went really well... |
Friday Apr 4 |
| Running 28:00 [1] 5 km (5:36 / km) | |
| ahr:132 |
| Warm Up around Norra Djurgården |
| Running Drills 34:00 [1] | |
| ahr:115 |
| Running Drills + some active stretching exercises |
| Orienteering race 1:44:29 [2]***** 11 km (9:30 / km) | |
| ahr:150 spiked:19/24c |
| Orienteering Event, Löt - Kårsta, Natträvarnas Natt. Went really well in the beginning. Then the big mistakes began, starting from the tenth control. Ended up losing up to over 15min. Great... |
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| C • This weekend 2 |
Thursday Apr 3 |
| Running warm up/down 28:00 [1] 6 km (4:40 / km) | |
| ahr:134 |
| Warm Up from Hjorthagen to start of 1km forest interval loop |
| Running intervals 33:00 [4] 6 km (5:30 / km) | |
| ahr:164 |
| Forest Intervals, 6x1000m, 1min rest on 1km forest loop MkII. Did between 4:30 and 4:42. Most of them were around 4:34. Last year it took me around 5min to do this 1km loop. Can't believe I was so slow last year... sometimes I'd get down to 4:35 or so, but I couldn't maintain it over several intervals. |
| Running warm up/down 18:00 [1] 3 km (6:00 / km) | |
| ahr:130 |
| |
Wednesday Apr 2 |
| Running 1:00:00 [1] 11.5 km (5:13 / km) | |
| ahr:131 |
| Steady Run, Norra Djurgården |
| Running 36:00 [1] 7 km (5:09 / km) | |
| ahr:135 |
| Steady Run, Hjorthagen to Bosön |
| Strength 45:00 [0] | |
| ahr:118 |
| Strength Training, Bosön with Graham leading for 25min or so. |
Tuesday Apr 1 |
| Running 26:00 [1] 4.5 km (5:47 / km) | |
| |
| Warm Up, Norra Djurgården |
| Running Drills 20:00 [1] | |
| |
| |
| Running warm up/down 35:00 [2] 7 km (5:00 / km) | |
| ahr:141 |
| WU from Hjorthagen to Bosön |
| Running warm up/down 5:00 [2] 1 km (5:00 / km) | |
| ahr:141 |
| Some spurts |
| Running tempo 9:45 [5] 3 km (3:15 / km) | |
| ahr:176 max:185 |
| 3km test. Went really well! I managed to get quite close to my pb, doing 9,44.6. Aimed to do 39sec per lap. At the 1km mark things were going as planned - had 3:15. Then it got tough. Tried to keep pushing, but started loosing a little time. My heart rate gradually rose with each lap. Kept pushing, counting down the laps left. On two laps to go I tried to increase the pace. My body answered, and I gained back the lost time.
Some other 3km times:
080205 - 9:55
070301 - 9:51
070126 - 9:55
061205 - 10:05
060515 -. 10:02
060124 -. 10:05
050228 - 9:42
041213 - 9:45 |
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| C • Very cool. 2 |