orientering33:35** 5.91 km (5:41 / km) ahr:177 max:192 spiked:12/13c shoes: icebug olx spirit 10 turkos
GOF morning training in Slottskogen. Knock-out orienteering; a middle course (4.6km) with lapping after 3,1 km. Mass start and the three first runners at the lapping control run on directly at the second lap, the others restarted in looser´s cup.
Run in a group with Emma A, Lina, Niamh and Sara B. Was really cold outside today (-14!?). Was hard to run in the start, lucky the others seemed to have the same problem. My fingers was deadly frozen in the start so I had to put my compass in my pocket (for the first lap) and the map was under my arm for the two first controls. Lina took a bad route choice to number 3 so it become a fight between me, Emma (and Sara some meters back). I got the 11th control better than the others and could run the two last control with full speed - no mistake, and the victory was secured ;) Fun training!
Lap 1; 3.1 km - 19.27 min
Lap 2; 1.5 km - 14.08 min
= 33.35 min
orientering (Natt-kM/ Nisse-OL) 1:01:00 [2] ** 5.18 km (11:47 / km) spiked:8/8c shoes: inov gula
Nisse-OL/ Night-KM with col, Ängårdsbergen. I run just the first half of the course. Jogged together with Ulrika. Did my best to show her how fun it is with night-O :)
orientering warm up/down (warm down) 12:40 [2] 1.94 km (6:32 / km) shoes: inov gula
löpning mix (test grus 8an) 32:17 [5] 7.79 km (4:09 / km) ahr:186 max:194 shoes: inov gula
Running test on "grus 8an" with gmok. The weather condition was -11 degrees, quite calm, snow on the tracks but still (to my surprise) really good to run on. I run out a little bit to hard (we got chased of a dog so I had like no choice). Become really tired between the 3 and 5 km though. Then I got a new energy kick, decided to try to take in the 100m Lilian had on me. I run really, really fast and just catch up Lilian at the finish line :) Nice!
My time: 32.17 min
km pace:
3.57
4.05
4.19
4.25
4.07
4.16
4.13
3.39
I actually was a bit worried before this race, the course is not my favorite. Too flat. But indeed I have to admit it was fun! ...And tough. Hope I will got a new better time in march!! :D
löpning mix warm up/down (warm down) 10:00 [2] 1.78 km (5:37 / km) ahr:153
with Lilian and Lina.
löpning mix warm up/down (warm up) 15:00 [2] 2.24 km (6:42 / km)
Morning jog around Härlanda Tjärn. Took the small paths in the forest the first part. I am so happy it's just some cm with snow here, and not a half meter like in Kolmården. Look forward to do some skiing around Christmas though :)
5 PM
styrka (COL ) 1:00:00 [2]
Strength with COL ala Johan. First some jump exercises, then pair exercises and finally some very random exercises. Very good work out. I felt very alert in my muscles for once...!