In the last 7 days:
| activity | # | time | miles | km | climb | |||||||
| Running | 6 | 2:47:30 | 19.51 | (8:35) | 31.4 | (5:20) | ||||||
| Orienteering | 1 | 35:01 | 4.35 | (8:03) | 7.0 | (5:00) | ||||||
| Running forest | 1 | 18:24 | 2.98 | (6:10) | 4.8 | (3:49) | ||||||
| Strength | 1 | 16:00 | ||||||||||
| Total | 9 | 3:56:55 | 26.84 | 43.2 | ||||||||
| « |
| ||||||||||||
|
|
|
| ||||||||||
| T | W | H | F | S | S | M | |||||||
Sunday Jul 6 | ||
| Running long 55:00 [3] 11 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Took a run in the forest in Malmslätt. That part felt easy even though the rain kept coming down and the temperature didn't go above 10 degrees :( The last part of the run from Malmslätt and back inte town wasn't as easy and I was in no mood of making the run longer in the freezing rain. Note: I still hate training alone :( | ||
Thursday Jul 3 | ||
| Running warm up/down 17:00 [3] 3 km (5:40 / km) | |
| shoes: Asics GT2110 black | ||
| Orienteering tempo 35:01 [4] 7 km (5:00 / km) | |
| shoes: Asics GT2110 black | ||
| Tjoget-training, mass start no forking.
Did not push especially hard, just followed the others. Tried to pull another route choice in the end but lost direction a bit and ended up running parallell to the road instead (no compass). Didn't make any mistakes on the controls but had some problems finding the orange stripe in the very green djungle. Made a route choice mistake in the middle of the course and lost maybe 30". | ||
Wednesday Jul 2 | ||
| Running long 57:00 [3] 10 km (5:42 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
| Ran south and down to Vidingsjö and then back home. | ||
| Strength 16:00 [4] | |
| shoes: Asics GEL Nimbus VIII | ||
| 30" x 10 x 3
Core-strength exercises. | ||
| Running warm up/down 10:00 [3] 2 km (5:00 / km) | |
| shoes: Asics GEL Nimbus VIII | ||
Tuesday Jul 1 | ||
| Running warm up/down 20:00 [3] 4 km (5:00 / km) | |
| shoes: VJ Integrator 2006 | ||
| Running forest hills 18:24 [5] 4.8 km (3:50 / km) | |
| shoes: VJ Integrator 2006 | ||
| 8 x Back-8:an
Really nice weather and hard dry ground. Got some really nasty chafe on my toe. :( Tried to take it easy in the beginning, but quickly felt totally exhausted. The breathing just wouldn't stop. The legs were fine and no sign of lactate. Hmm, speed ok, but my shape seems to be really bad... My splits: 2'16" 2'17" 2'17" 2'16" 2'20" 2'16" 2'21" 2'21" | ||
| Running 8:30 [3] 1.4 km (6:04 / km) | |
| shoes: VJ Integrator 2006 | ||
| Jogging between the intervals | ||
| Mon 6/30 2008 & Older | ||
| • | Not good | 3 |
| more... | ||
 Linkoping/Malmen, SwedenLight Rain 52°F (feels like 52F) Humidity: 100%, Winds: 14mph
more details Weather data provided by weather.com® | ||
| Monday Jul 7 |
 62 F
Rain |
 90% |
| Tuesday Jul 8 |
 69 F
Showers |
 40% |
| Wednesday Jul 9 |
71 F
Showers |
 50% |
| more weather | ||
| Week Ending | Hrs by Intensity | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| |||||||||||||||||
| Jul 6 |
| ||||||||||||||||
| Jun 29 |
| ||||||||||||||||
| Jun 22 |
| ||||||||||||||||
| Jun 15 |
| ||||||||||||||||
| Jun 8 |
|
| Week Ending | Hrs by Activity | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| |||||||||||||||||
| Jul 6 |
| ||||||||||||||||
| Jun 29 |
| ||||||||||||||||
| Jun 22 |
| ||||||||||||||||
| Jun 15 |
| ||||||||||||||||
| Jun 8 |
|
All Weeks | Months | Years | as Calendar