Sunday Jun 15 |
 | Running long 1:29:00 [3]12.48 km (7:08 / km) +487m 5:58 / km | |
| ahr:135 max:154 shoes: VJ Twister 2007 |
| Ran with Tom and Stolle on marshes in Vattjom. Light rain and ~12°C. |
| Running 55:32 [2]11.8 km (4:42 / km) | |
| ahr:133 max:151 shoes: Nike Air Span |
| Easy run on asphalt. Meet up with Anton on my way back home so i ran an extra loop with him. |
Saturday Jun 14 |
| Running race 35:48 [5]10.7 km (3:21 / km) vdot: 64.3 | |
| shoes: Saucony Kalenjin flats |
| Indalsledenloppet, first leg. First kilomiter was slightly downhill, then got in to a solid pace around 3.20. From the 6th km we ran along the river and we got heavy adverse wind. After ~9.5km the really steep slope started and continued until the finish. Splits (2:58, 3:18, 3:26, 3:14, 3:17 (5k split 16.14), 3:28, 3:24, 3:21, 3:28, 3:46, 2:04) with last split only 700m and last km upphill. |
| Running warm up/down 43:00 [2]5 km (8:36 / km) | |
| shoes: Nike Air Span |
| |
Friday Jun 13 |
| Running long 56:38 [2]12 km (4:43 / km) | |
| ahr:133 max:152 shoes: Nike Air Span |
| easy run on skiitracks. Felt much better today (think it is because i walked from Bergsgatan and up to Södra alén. |
Thursday Jun 12 |
| Cycling 30:00 [2]8 km (3:45 / km) | |
| |
| Ride to/back from work. |
| Running warm up/down 20:43 [2]4.2 km (4:56 / km) | |
| shoes: Nike Air Span |
| Ran to the clubtraining. |
| Orienteering 1:06:00 [3]9 km (7:20 / km) | |
| ahr:130 max:167 shoes: VJ Twister 2007 |
| Clubtraining: Some sort of O-intervals not sure i got it right. My legs felt totally destroyed after my bikeride back home from work. Bad/heavy bike + really steep sloap = lactic acid = bad for u'r running performace. |
Wednesday Jun 11 |
| Note | |
| (rest day) |
| Felt really tired when i got home from work. Took the day off from running. |
| Climbing 2:00:00 [2] | |
| |
| Gymclimbing with Johan and David. |
| Cycling 30:00 [2]8 km (3:45 / km) | |
| |
| Ride to work and back home. |
Tuesday Jun 10 |
| Running warm up/down 40:00 [2]7.5 km (5:20 / km) | |
| ahr:128 max:158 shoes: Nike Air Span |
| + 4 strides (not sure how long time the warmdown took... misclicked so it didnt start the stopwatch...) |
| Running intervals 34:20 [5]7 km (4:54 / km) | |
| ahr:140 max:182 shoes: Saucony Kalenjin flats |
| Nice session on baldershov with Tom and Örjan. Started with 2k of fartlek (straights and curves) in 6.43, 6min rest with some jogging and then 2 x 1000m (3:03, 2:59) rec 2.30min. Finished with 2x150m kick downs. Felt like i had a backback filled with rocks on the fartlek but once we started with the 1k's my legs got in a better mood. The gold trophy goes to TomQ for 'best pacesetter' =) |
Monday Jun 9 |
| Running 1:15:03 [2]16 km (4:41 / km) | |
| ahr:137 max:143 shoes: Adidas adistar Control 4 |
| Easy run to Alsta and back home. Got tired the last 4km but still ok. |