In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||2|| 2:48:53|| 12.7||(13:18)|| 20.44||(8:16)|| 140|
| ||Running||2|| 1:51:12|| 11.81||(9:25)|| 19.01||(5:51)|| 183|
| ||Ice skating||1|| 1:24:01|| 4.18||(20:05)|| 6.73||(12:29)|| 3|
| ||Strength and Conditioning||1|| 45:00|
| ||Total||6|| 6:49:06|| 28.7|| 46.18|| 326|
Running 53:03  8.39 km (6:19 / km) +94m 5:59 / km
Very cold morning run around Nasten and Norby. Supposedly -12'C outside but don't think it was that cold. Eyelashes froze though! Very pretty with the sun coming up and all the snow and hoarfrost
Ice skating 1:24:01  6.73 km (12:29 / km) +3m 12:27 / km
Ice skating at Fjallnora :) Fell over 6 times and couldn't go very fast (or at all to start with!) but good fun! Super sunny today so really nice to be out in the sunshine
Lots of DOMS from yesterday and biggest week of training so far - easy weekend is needed!
Strength and Conditioning 45:00 
New year, new gym - joined F&S gym as closer to home.
Core circuit 2 x 20
Back squat 3 x 8 @ 30kg (been over a month so starting easy!)
TRX rows, weighted lunges 2 x 10
Running 13:14  1.74 km (7:37 / km) +21m 7:10 / km
Warm up & drills
Running intervals 31:47  6.7 km (4:44 / km) +49m 4:34 / km
8 x 3min [1min] - starting from Stadsskogen and down Dag Hammarskjölds väg on the cycle path (still quite snowy) Small group tonight as most people are away skiing.
Running 13:08  2.18 km (6:02 / km) +19m 5:47 / km
Jog back to KG
Orienteering 1:05:11  5.55 km (11:44 / km) +26m 11:28 / km
Vastra Nasten - Nynasnatt #5. Very snowy and cold, took a while before i could feel my hands again after!
Ran slowly and tried to focus on not losing map contact! Went to the wrong gaffle at #2 but didn't realise unitl I was at the track so I just carried on (plan obviously working well..) Made it to #3 and decided to cut to #6. Good plan to #6 but still a lot of running round every boulder once I got there. #8 and #9 were frustrating as Livelox showed I was there but didn't see the reflector.
Pleased with some parts of the training and usually got near the control circle before running around in circles!
Orienteering long 1:43:42  14.88 km (6:58 / km) +114m 6:43 / km
Tisdagbana Å - 12.8k - still snowing and very windy tonight but in the upside almost all the marshes were frozen solid so no wet feet! Now feeling pretty tired so tomorrow will be a very slow jog around the night o training..
all weeks |