Wednesday Oct 31 |
 | Running 30:00 [1]5 km (6:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Short jog with Julia before I took the train to Uppsala. |
Tuesday Oct 30 |
| Running 2:20:00 [3]30 km (4:40 / km) | |
| shoes: Adidas adistar Control 4 |
| Did a late longrun with Örjan F and Anton A from EON-arena. Keept a really good pace all the way (4-4:15min/km on the flat parts) Feelt tired the first hour but then it just got better and better. Ran the last 2km in 7.15min so the leggs had quite alot more to give if needed. |
Monday Oct 29 |
| Running 55:00 [3]9 km (6:07 / km) | |
| shoes: Adidas adistar Control 4 |
| Clubtraining: Warm up with the others then I just keept a nice pace when the rest did some long intervals. Ran one interval fast but I hadnt taken my astma sprey so it was though breathing in the end. |
Sunday Oct 28 |
| Running long 1:40:00 [3]16 km (6:15 / km) | |
| shoes: VJ Twister 2007 |
| Clubtraining: Long distans run with some orienteering around Klippstugan. Ran with Örjan F and Anton A. My leggs feelt heavy in the beginning but after 45min or so it started to get better. |
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| C • det var en bra träningsvecka jonas. 2 |
Saturday Oct 27 |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Ran with Henrik G |
Friday Oct 26 |
| Running 1:00:00 [3]12 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Afternoon run on trails/roads. Didnt feel like running at all today, but after 10min it feelt alot better. |
| Climbing 2:00:00 [3] | |
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| Gymclimbing at grönborgs |
Thursday Oct 25 |
| Running long 1:15:00 [3]13 km (5:46 / km) +200m 5:21 / km | |
| shoes: Adidas adistar Control 4 |
| Clubtraining: Did a "short-longrun" on trails, really thick fog... saw like 2 meter in front of me witch led to a pretty low pace. Ran with Tom Q in the beginning but then he had to turn back so I keept on running until i catched up with Anton A.
Didnt run as fast as I planed, but considering the thick fog and the wrong pair of shoes (Klissberget is the wrong place to run with usual runningshoes when its wet) i couldnt do much about it. |
Wednesday Oct 24 |
| Running long 1:30:00 [3]18 km (5:00 / km) +250m 4:41 / km | |
| shoes: Adidas adistar Control 4 |
| Longrun around Södraberget. Feelt tired in the end even though i keept a low pace... |
Tuesday Oct 23 |
| Running 40:00 [2]8 km (5:00 / km) | |
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| Morning jog up to södraberget and back. |
| Running tempo 30:00 [3]7 km (4:17 / km) | |
| shoes: Adidas adistar Control 4 |
| Evening jog around Södermalm. My legs feelt really heavy all the time so i had to stop after 30min (had planed to run 60min). Started of easy ~6min/km and steadily increast the pace to ~3.45min/km after 15min of running.
Really motivated to start training hard again! Even though my body says otherwise... |
| Climbing 1:30:00 [2] | |
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| Indoor gymclimbing at grönborgs. |
Monday Oct 22 |
| Running tempo 1:10:00 [3]14 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| Morning jog from home, SOK-stugan, fågelberget, södraberget, LV5 and back home. Feelt tired the first 20min but after that it only got better and better. |
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| C • Välkommen till attack point... 2 |
| Running warm up/down 20:00 [2]3 km (6:40 / km) | |
| shoes: Adidas adiStar 4 Competition |
| warmup/down jog |
| Running intervals 30:00 [4]6 km (5:00 / km) | |
| shoes: Adidas adiStar 4 Competition |
| Intervals on Ryggis. Were suppose to run fast for 15 lightposts then jog 3 and repeat for 25min. But it was really hard to keep count so after a while i just skipped the couning thingie and ran for 1min then ~35sec rest.
Had a visit with the doctor last friday to check up with my astma. Having lately starting to get more problem with the astma when i get above 90% of my capacity. So on todays intervals i didnt use my astmasprey to trigger the effect and then use a simpel device to check how my maximum airflow(L/min) changed. And as i suspected it drops pretty much, from 100% down to ~87%... No wonder i cant run 10k in 26min!! |
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| C • spray 1 |
Sunday Oct 21 |
| Note | |
| (rest day) |
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Saturday Oct 20 |
| Climbing 6:00:00 [3] | |
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| Did some sportclimbing on Midskogsberget. |
Friday Oct 19 |
| Running tempo 1:00:00 [4]12 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| warm up/down + a short tempo 7km (4:07min/km). Feelt relaxed and comfortable all the way through. |
| Climbing 3:00:00 [2] | |
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| Indoor gymclimbing. Completed one of my old projects (~6B) ... Finally! |
Thursday Oct 18 |
| Running 45:00 [2]9 km (5:00 / km) | |
| shoes: Adidas adistar Control 4 |
| A slow pace run mostly on trails/streets with Markus F. |
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| C • AP 2 |
Wednesday Oct 17 |
| Running tempo 1:00:00 [4]14 km (4:17 / km) | |
| shoes: Adidas adistar Control 4 |
| Warmup + a faster tempo run ~3:50min/km. Feelt really slow in the beginning but it got better after 20min or so. |
Tuesday Oct 16 |
| Running long 1:10:00 [3]15 km (4:40 / km) | |
| shoes: Adidas adistar Control 4 |
| Got back from school very late so my plan to run 90-100min went down the drain. Nice weather though! around +8°C n' no clouds. |
Monday Oct 15 |
| Running hills 55:00 [5]10.0 mi (5:29 / mi) | |
| shoes: Adidas adiStar 4 Competition |
| Clubtraining: A pretty long warmup and then some short hills. Finished off with a nice, social, slowpace jog back to the parkinglot =) |
| Climbing 3:00:00 [3] | |
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| Did some indoor gym climing, feelt tired in my arms... me thinks it has something to do with that i climbed five times(~15h) last week?! |
Sunday Oct 14 |
| Orienteering tempo 51:00 [5]7 km (7:17 / km) +300m 6:00 / km | |
| shoes: VJ Twister 2007 |
| A local competition on Klissberget. Gained ~150m on elevation the first 2km of the course, got really tiread and made two pretty large mistakes ~1min each. Got more focused when the course went downhill again but i still made two mistakes ~30-40s and then to finish it of i made a totally stupid mistake on the second last controll.... 1.30min in really easy area. Still won the race pretty easy but that was mainly because of bad competition. |
Saturday Oct 13 |
| Running long 1:42:00 [3]* 12 km (8:30 / km) | |
| shoes: VJ Twister 2007 |
| Clubtraining: Longdistanstraining by Fågelberget/Östtjärn |