Friday Nov 30 |
 | Running long 1:05:00 [3]13 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Easy run on roads. Got alot of snow yesterday, really awesome weather to run in. |
| Climbing 2:30:00 [3] | |
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| Gym climbing. |
Thursday Nov 29 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Morningrun around sidsjön + some more. |
| Running warm up/down 30:00 [3]5 km (6:00 / km) | |
| ahr:145 shoes: Adidas adistar Control 4 |
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| Orienteering tempo 45:00 [4]8 km (5:38 / km) | |
| ahr:150 max:173 shoes: Adidas adistar Control 4 |
| Clubtraining: Night-poker-orienteering, got 5 playingcards in the start together with the map. Then there were 2 cards on each control, the goal was to get as good hand as possible by changing cards with the cards on the controls within the maximumtime of 45min. Had really bad luck... didnt see one card above 10... Still manage to get a flash in diamonds. Legs feelt pretty good even though it was partly really exhausting to run in the snow (got ~15cm snow today). |
Wednesday Nov 28 |
| Running 40:00 [3]7 km (5:43 / km) | |
| ahr:144 max:156 shoes: Adidas adistar Control 4 |
| Morningrun on södermalm. Pretty cold today -13°C. |
| Running long 1:10:00 [3]13 km (5:23 / km) | |
| ahr:143 max:157 shoes: Adidas adistar Control 4 |
| Longrun in the evening. Had planed to run 90min (~18km) but after ~50min or so, my stomach started to feel strange... and after another 10min of running, it hadnt gotten any better so I turned home. |
Tuesday Nov 27 |
| Running warm up/down 30:00 [2]6 km (5:00 / km) | |
| ahr:144 max:157 shoes: Adidas adiStar 4 Competition |
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| Running intervals 20:00 [5]5 km (4:00 / km) | |
| ahr:155 max:180 shoes: Adidas adiStar 4 Competition |
| Long intervals: 3 x 1mile / 2.5 rec (5:26, 5:20, 5:08). The course (~1610 +/- 5m) that I measured earlyer today wasnt as icefree as I thought it would be... and quite heavy due to a big slope in the middle. Ran a bit to slow on the first one and the second one was heavyer due to the face that I ran the course in the opposite way. Ran almost 100% on the last one but still had a nice kick on the last 150m. Had planed to continue another 200m on the last interval to make it 5k total but I totally forgot it... |
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| C • slope 3 |
Monday Nov 26 |
| Running warm up/down 20:00 [1]3 km (6:40 / km) | |
| shoes: Adidas adistar Control 4 |
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| Running tempo 1:00:00 [4]12 km (5:00 / km) | |
| ahr:156 max:172 shoes: Adidas adistar Control 4 |
| Clubtraining: Ran to the training were we did some short intervals on road. Ran a few with Janne and Ulrik, slower then interval pace (~4 min/km). But after 4 laps Janne had to drop of due to light injury, so from there on I did 8 consecutive laps with the same pace. Then a ~2min rec and another 8 laps in a row. |
| Climbing 1:40:00 [3] | |
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| Gym Climbing. |
Sunday Nov 25 |
| Note | |
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| This week didnt go as planed at all, had aimed for 110km but I had to take friday off due to that I feelt a bit worn out and I didnt have time to make a second run yesterday. Gonna try to add two more morningjogs next week to increase the training a bit more. |
| Running long 1:30:00 [3]15 km (6:00 / km) | |
| ahr:146 max:165 shoes: Adidas adistar Control 4 |
| Clubtraining: Longrun on klissberget. Feelt good even though I was a bit tired since yesterday. The course was to short for me but fortunately I ran to our clubhouse to increase the lenght of the run and then back home. |
| Running 30:00 [1]5 km (6:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Eveningrun with my youngest sister. |
Saturday Nov 24 |
| Running long 1:05:00 [3]9 km (7:13 / km) | |
| ahr:155 max:168 shoes: Adidas adistar Control 4 |
| Trailrun from the clubhouse -> Fågelberget -> Södraberget and back. A bit slow but that was mainly because the trails was frozen and it was pretty hard to keep balance. Increased the pace in the end. |
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| C • ... 2 |
Friday Nov 23 |
| Note | |
| (rest day) |
| Feelt its time for a recoveryday. |
| Climbing 3:00:00 [2] | |
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| Gym climbing. Took it easy today since I feelt a bit numb in my fingers earlier this week. |
Thursday Nov 22 |
| Running 40:00 [2]7 km (5:43 / km) | |
| ahr:145 max:163 shoes: Adidas adistar Control 4 |
| Recovery run on snowy trails up to Södraberget. Feelt good but my heart rate was very high even though I keept a low tempo. Maby its time for a full days rest... |
| Running 45:00 [2]8 km (5:38 / km) | |
| ahr:146 max:160 shoes: Adidas adistar Control 4 |
| Clubtraining: Keept the pace down due to my body feeling a bit tired, but not enough to take a day off. |
Wednesday Nov 21 |
| Running warm up/down 10:00 [1]1 km (10:00 / km) | |
| shoes: Adidas adistar Control 4 |
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| Orienteering race 1:05:00 [4]12 km (5:25 / km) | |
| ahr:171 max:182 shoes: VJ Twister 2007 |
| Nightcup: 9km long course, feelt tired since yesterday, had a hard time keeping a good pace on the easy parts. Started of slow but tryed to increase the pace to the 4:th control, got a ~20sec gap that increase to roughly ~2min on the 6:th control were i made a misstake so the others catched up again. Got really pissed because it was such a simpel control... So I decided to just run with the other guys and not try to break out again and then just outkick them in the end. The plan worked, even though Olov V made a small misstake just before the finish im certain that I would outkick him from the last control. It was a pretty easy win, even though my heart rate says otherwise. Maby need a restday soon to recover from the last 2 weeks of training. |
Tuesday Nov 20 |
| Running long 55:00 [3]13 km (4:14 / km) | |
| ahr:154 max:164 shoes: Adidas adiStar 4 Competition |
| Afternoon run on icy streets around Sundsvall. Good pace, a bit faster then planed but still OK. |
| Climbing 1:00:00 [2] | |
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| A short gym climbing session. |
Monday Nov 19 |
| Climbing 1:40:00 [3] | |
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| Gym climbing. |
| Running warm up/down 50:00 [2]8 km (6:15 / km) | |
| shoes: Adidas adiStar 4 Competition |
| Ran to the training + warm up/down |
| Running hills 25:00 [5]6 km (4:10 / km) | |
| ahr:160 max:180 shoes: Adidas adiStar 4 Competition |
| Clubtraining: Hills 6 x 475m, splits (1:38 1:42 1:45 1:43 1:40 1:44) rec ~2:40. Started the first one a few sec to hard (as always...), on the next five I took it "easy" in the beginning and tryed to kick the last 200m. Had good pace all through much because I had Anton A to run with. Maby should have done 10 hills instead of 6 but I really had to push my self on the last 2 so another 4 would have killed me. |
| Note | |
| weight:77.1kg |
| Today I finaly got the curage to steep on the weight... thought it might brake... 77.1kg so I still got to drop like 7-8kg so I can start flying around the track! |
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| C • tack för infot 2 |
Sunday Nov 18 |
| Orienteering long 1:25:00 [2]11 km (7:44 / km) | |
| ahr:142 max:157 shoes: Adidas adistar Control 4 |
| Clubtraining: Easy longrun with Lars H from the skiistadium on Alnö. Feelt really tired this morning so the pace was low. |
Saturday Nov 17 |
| Running warm up/down 15:00 [1]2 km (7:30 / km) | |
| shoes: Adidas adistar Control 4 |
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| Orienteering race 45:00 [3]4 km (11:15 / km) | |
| shoes: VJ Twister 2007 |
| Klasskampen: Very extreme orienteering, really hard. 3 man relay with 3 courses each. Made alot of misstakes mostly because I broke my compass on the first lap... |
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| C • vad är klasskampen?? 2 |
| Running 40:00 [2]8 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Morning jog on södermalm. |
Friday Nov 16 |
| Running long 1:00:00 [3]13 km (4:37 / km) | |
| shoes: Adidas adistar Control 4 |
| Easy run on streets. Feelt a bit sore in my left legg, might have strained it yesterday. |
| Climbing 2:30:00 [3] | |
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| Gym climbing. Tried a new sequence on my project, and it worked!! almost half way now! |
Thursday Nov 15 |
| Running warm up/down 20:00 [1]2 km (10:00 / km) | |
| shoes: VJ Twister 2007 |
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| Orienteering tempo 45:00 [4]6 km (7:30 / km) | |
| shoes: VJ Twister 2007 |
| Nightcup: Were suppose to take as many controls as possible under 45min, where all controls had a different value from 50-200p. On each control there was a certain amount of clothes pegs (between 5-20) so u had to calculate that some controls maby was out of pegs at the time u arrive there.
Around 1dm of snow in the forest so it was really slippery and hard to keep a good pace. Only did one misstake, but it was a large one... ~3min on a pretty easy control... thought I passed a smal nose but in reality I hadnt. |
Wednesday Nov 14 |
| Running long 1:20:00 [4]19 km (4:13 / km) | |
| ahr:158 max:173 shoes: Adidas adistar Control 4 |
| Longrun around Sundsvall. Good pace even though it was alot of icy roads. |
Tuesday Nov 13 |
| Climbing 1:30:00 [3] | |
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| Gym climbing. Feelt a bit sore in my left arm, gonna rest from climbing a few days. |
| Running intervals 50:00 [4]10 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Long intervalls 3x 1500m / 3min rest (5:15, 5:21, 5:07) on the snowy track around sidsjön. Keept a pretty good tempo even though it was partly very slippery. |
Monday Nov 12 |
| Running long 1:10:00 [3]13 km (5:23 / km) | |
| shoes: Adidas adistar Control 4 |
| Ran to the clubtraining then a short strechsession. Think there havnt been this few ppl on a mondaytraining ever... Ran with Anton A around the ryggis track. |
| Climbing 1:30:00 [3] | |
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| Gym climbing. Feelt really strong today, did the start move on my 7A project first go! |
Sunday Nov 11 |
| Running 50:00 [3]8 km (6:15 / km) +150m 5:43 / km | |
| shoes: Adidas adistar Control 4 |
| Efternoon jog up and around Södraberget. Feelt alot better then I expected. |
Saturday Nov 10 |
| Orienteering race 2:05:00 [4]18 km (6:57 / km) | |
| shoes: VJ Twister 2007 |
| Höknatten 2007! Night orienteering race that started in Sundsvalls soccer arena. Ran with Ulrik O (was suppose to run with Markus F but he got injured) . Got a good start and were in lead after ~4km of running but then the others catched up on us after a 1min misstake. keept going in the pace throughout the rest of the course and finished on a nice third place around 7min behind the winning team. |
| Party warm up/down 6:00:00 [4] | |
| shoes: Party shoes |
| After a warm shower and two beers in the sauna it was time for the annual party. It started of slow but the pace incresed as time went by. |
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| C • Träning??? 5 |
Friday Nov 9 |
| Note | |
| (rest day) |
| Rest before tomorrow race. The weather could hardly be any worse then now. It started with snow this moring then raind for a few hours then it started to snow again.... -5°C in the evening to round it up. |
Thursday Nov 8 |
| Climbing 2:30:00 [3] | |
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| Gym climbing |
| Note | |
| (rest day) |
| Hurt my legg a bit on the Nightseries, so I skipped running today. And like that wasnt enough it started to pour down this crappy white stuff from the sky that they call snow.... WHY GOD WHY?!?! Höknatten gonna end lika last year with a victory time around 3h and 30cm of snow in the forest.... |
Wednesday Nov 7 |
| Orienteering race 1:00:00 [4]6 km (10:00 / km) | |
| shoes: VJ Twister 2007 |
| Nightseries at Kuben. Ran the "long" course that were 6.3km (with all competitiors starting at the same time). Probably the worst race this year.... made ~10min of mistakes and my leggs feelt heavy in the beginning. The print of the map sucked bigtime, partly it was impossible to read the details... The tempo was really slow in the end but i didnt want to increase because the chans to make a big misstake. Outkicked the others from the second last control and sprinted in on first place with out any larger effort... atleast I thought so... Peter L hade sneeked pass us from the second last control and took a safe victory ~10sec infront of me.
Atleast it feelt good that I could "jog" the coures, make 10min of misstakes and still only be 10sec behind... So next time with a better map 'n better terrain it gonna be some serious asskicking. |
Tuesday Nov 6 |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Slowpace run in the afternoon, feelt a bit tired since yesterday. |
| Climbing 1:30:00 [3] | |
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| Gym Climbing. Was tired in my arms so i couldnt go on for long. |
Monday Nov 5 |
| Running hills 1:00:00 [5]9 km (6:40 / km) | |
| shoes: Adidas adistar Control 4 |
| Clubtraining: Long hill-intervals, 5 times up/down in Stadsbacken. One interval took around 2:35min to complete... Really like this training. Forgott to take my astma sprey, so I hade to decrease the pace in the end of the 4:th interval. Started a little easyer on the 5:th but was able to sprint really fast the last 200m to the top. |
| Climbing 2:00:00 [3] | |
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| Gym climbing |
Sunday Nov 4 |
| Orienteering race 1:55:00 [3]14 km (8:13 / km) | |
| shoes: VJ Twister 2007 |
| Orienteering longrun at Borgen. There's still a bit snow on the ground so I got very wet and cold in the end. Pretty slow pace due to the snow, very slippery... The orienteering part went really bad... forgott both my clock and my compass. The terrain was partly nice but its alot of rocks and crap on the ground. |
Saturday Nov 3 |
| Running 30:00 [3]6 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Feelt good running today but I didnt dare to run longer then 30min incase it got worse. Wanna save my "breath" for tomorrows longrun. |
Friday Nov 2 |
| Climbing 4:00:00 [3] | |
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| Went climing today aswell, didnt feel any pain in my legg today so im gonna try to run tomorrow and see how it works out. Train back to Sundsvall when we were done. |
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| C • wound 2 |
Thursday Nov 1 |
| Running 20:00 [3]4 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Got a small wound on my legg because im so *"#¤ing clumsy.... Could only run for 20min. |
| Climbing 4:00:00 [3] | |
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| Went climbing with a friend down in uppsala. Worked out fine and my legg didnt hurt as much as when i was running. Think I take a rest from running until sat. |