Sunday Jul 13 |
 | Running long 1:50:22 [2]19 km (5:49 / km) +380m 5:17 / km | |
| ahr:138 max:152 shoes: Nike Air Span |
| Easy longrun on trails/skiitracks. Sidsjön -> Fågelberget -> Södraberget -> NTO -> LV5. |
Saturday Jul 12 |
| Running warm up/down 38:40 [2]7 km (5:31 / km) | |
| ahr:125 max:153 shoes: Nike Air Span |
| + 4 strides. |
| Running intervals 24:38 [4]5 km (4:56 / km) | |
| ahr:140 max:179 shoes: Nike Waffle XC |
| Did a speed session with 1x400m 3x200m, splits (59.1, 30.8, 30.2, 29.4), then some different plyometrics and finished of with 3x150m kickdowns. No pain in my ankle but my leggs felt tired and couldnt perform good. |
Friday Jul 11 |
| Running 51:00 [2]10 km (5:06 / km) | |
| shoes: Nike Air Span |
| Easy run on trails. |
| Cycling 25:00 [2]8 km (3:08 / km) +150m 2:51 / km | |
| |
| Ride to/from work. |
Thursday Jul 10 |
| Running long 1:12:19 [4]14.1 km (5:08 / km) +320m 4:36 / km | |
| shoes: Nike Air Span |
| Ran the Sidsjön -> Fågelberget -> Södra-loop. Felt pretty good in my ankle even though i taped it really hard. |
| |
| C • ankle 1 |
| Cycling 1:10:00 [2]28 km (2:30 / km) | |
| |
| Ride to/from work + some extra. |
Wednesday Jul 9 |
| Cycling 30:00 [1]8 km (3:45 / km) | |
| |
| Ride to/from work, |
| Running long 1:15:40 [3]16 km (4:44 / km) | |
| shoes: Nike Air Span |
| Easy run to alsta and back. My foot hurt a bit all throughout the run. |
Tuesday Jul 8 |
| Cycling 30:00 [1]8 km (3:45 / km) | |
| |
| Ride to/from work, |
| Running warm up/down 28:30 [2]4.2 km (6:47 / km) | |
| shoes: Adidas adiStar 4 Competition |
| |
| Running hills 31:00 [5]5.4 km (5:44 / km) | |
| ahr:148 max:183 shoes: Adidas adiStar 4 Competition |
| VO2-max hills on Norraberget. Had to stop after 6x450m when i couldnt keep a decent pace. Splits (1:21, 1:23, 1:22, 1:24, 1:25, 1:25) rec ~3.30min down the hill. |
Monday Jul 7 |
| Cycling 30:00 [1]8 km (3:45 / km) | |
| |
| Ride to/from work, |
| Running 48:36 [2]9.6 km (5:04 / km) | |
| shoes: Nike Air Span |
| Easy run on asphalt. |