Sunday Jan 20 |
 | Running long 1:30:00 [2]16 km (5:38 / km) | |
| ahr:150 max:170 shoes: VJ Twister 2007 |
| Clubtraining: Longrun around södraberget on icy tracks. Quite heavy course. |
Saturday Jan 19 |
| Running warm up/down 20:00 [2]3 km (6:40 / km) | |
| shoes: VJ Twister 2007 |
| Put out and removed controls |
| Orienteering hills 35:00 [4]4 km (8:45 / km) | |
| shoes: VJ Twister 2007 |
| 2-man-sprint-realay, ran with Peter L. 4 x ~1km loops, my splits (3:49, 3:55, 3:51, 3:54) rec ~4:30 (while peter were running). The weather was crap as usual... Really icy aswell but it wasnt such a big problem for me (my new shoes are awesome!) |
| Note | |
| weight:75.1kg |
| Its really nice to finally get back on track with training! Soon ready to start pounding the heavy weeks again. Checked the weight today and was quite surprised that i hadnt gained any over christmas considering all the good food and no training. |
Friday Jan 18 |
| Strength 1:00:00 [4] | |
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| Did a Bodypump session with the club. First time ever and it wa quite fun (even though i usually hate to train indoors). |
| Note | |
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| Rest day today. Dont want to push it to hard and get sick again. |
Thursday Jan 17 |
| Running warm up/down 45:00 [2]8 km (5:38 / km) | |
| ahr:140 max:150 shoes: Adidas adistar Control 4 |
| |
| Running intervals 45:00 [3]3 km (15:00 / km) | |
| ahr:153 max:171 shoes: Adidas adistar Control 4 |
| Clubtraining: Deepsnow-intervals, did two blocks of 20min. Each of the blocks consisted of 3x5min running and 2x2min rest with a longer 5min activ rest between the blocks. But i only did the first 5min on each of the block and not in interval pace. Only went there to check out the new training. Really crap weather as usual even though it was -1°C with all the tracks/roads coverd in ice... |
Wednesday Jan 16 |
| Running 25:00 [3]6 km (4:10 / km) | |
| ahr:159 max:175 shoes: Adidas adistar Control 4 |
| Ran to Korstaskolan. |
| Orienteering race 40:00 [4]8 km (5:00 / km) | |
| ahr:170 max:182 shoes: VJ Twister 2007 |
| Nightcup at Korstaskolan. At first i was suppose to do a slow longrun today but i decided to go for this instead. Tryed to keep the pace as low as possible and not go for the lead until the very end. Ran with Markus and Janne pretty much the whole course and then outkicked them in the long upphill from the second last control. Won with ~1min. |
| Running warm up/down 15:00 [1]2 km (7:30 / km) | |
| shoes: Adidas adistar Control 4 |
| cooldown |
Tuesday Jan 15 |
| Running intervals 30:00 [4]6 km (5:00 / km) | |
| ahr:162 max:180 shoes: Adidas adiStar 4 Competition |
| 6 x 750m intervals, splits: (2:35, 2:37, 2:38, 2:38, 2:37, 2:33) with 250m active rest (~1:40sec). Did the whole session on slippery ice/snow-covered roads... This weather sucks bigtime... |
| Running warm up/down 40:00 [1]7 km (5:43 / km) | |
| ahr:136 max:145 shoes: Adidas adistar Control 4 |
| warm up/down + ran to and from Anna/Tom's house. |
Monday Jan 14 |
| Running 30:00 [3]7 km (4:17 / km) | |
| ahr:155 max:160 shoes: Adidas adistar Control 4 |
| Afternoon run around Södermalm. Feelt pretty good today so i hope i can start training hard again. |