Sunday Nov 30 |
 | orientering 2:50:00 [3] 20.4 km (8:20 / km) | |
| ahr:158 max:184 shoes: nike löparskor |
| From Kvarsebo to Strömsfors along the slope of Bråviken on 4 different maps, old and new ones. Run with Johanna G, Lisa S and a cool women (kerstin?) + alot of boys in the forrest. really cool traing, and tough!! But I felt okey in my leg and my body for over two hours, the last half hour was tough, anyway we did it, indeed! Awesome :) |
Saturday Nov 29 |
| orientering 1:40:00 [3] | |
| ahr:147 max:173 |
| golf-ol + contourline-ol in Bergkulla (junis-läger) with Amy from LOK. Good training for: Planing courses, run the planned courses, simplification, raise your look, compassdirection, map-memory ... |
Friday Nov 28 |
| Styrka och Spänst 30:00 [3] | |
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| löpning 30:00 [3] | |
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Thursday Nov 27 |
| löpning 30:00 [3] | |
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| before the strength, run on the illuminated track, but the light extincted when I was on the middle of the track. Scarry!! :S |
| styrka 1:15:00 [3] | |
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| strength with my club, lead by Limpan! Rockgympa :) + relaxation in the end. |
Wednesday Nov 26 |
| löpning warm up/down 25:00 [3] | |
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| In Åby. Ice and snow and water on the streets. |
| intervaller hills (hillintervalls) 40:00 [5] | |
| ahr:188 max:195 |
| Hillintervalls in Åby, 4*1000m uphill!!
Laptimes:
Lap 1: 4.47 min
lap 2: 5.03 min
lap 3: 5.07 min
lap 4: 5.08 min
Totally 4 km uphill and 4 km downhill! Nice :) |
Tuesday Nov 25 |
| skidor 1:40:00 [3] | |
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| SKIIING!! On the meadow in Strömsfors! wunderbart! |
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| C • -5 4 |
Monday Nov 24 |
| cykling 20:00 [3] | |
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| at home |
| styrka 40:00 [3] | |
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| strength at home, much leg. |