Biking 20:00 [2]
To/from school. The ride back was in a blizzard.
Running 56:44 [2] 6.67 mi (8:30 / mi)
shoes: Montrail Trail Shoes
Jogging to Hagdalasskolan, then to the castle for intervals, jogging between intervals, and back home.
Running 5:00 [1]
Secret Russian Running Drills, led by Lina on the way to the castle.
Running 20:38 [5] 3.44 mi (6:00 / mi)
shoes: Montrail Trail Shoes
I have no idea what the actual pace was, so i am just guessing. The intervals were uphills around Uppsala castle in the snow, mostly on bike paths, with the last section a very steep one, followed by a flat last 50 meters or so. The jog down was the rest and usually took 2:30. I felt pretty strong the whole way, though my foot slipped a few times on the icier sections of the hill. Fun to run intervals in a snowstorm - feels somehow hardcore and very Swedish!
Times: 2:31, 2:26, 2:27, 2:25, 2:26, 2:23.
On the way back, we did three more 2-minute intervals, with 1 minute rest between. Felt pretty tired by the third one....
T.rex training 40:00 [2]
Gympa at Hagadalsskolan with the club.
Just a few days till OK Linne's winter training premiere. This is advertised as a big event, with fireworks, Night-Micr-O, and food as part of the show. I am looking forward to it and hope it lives up to its billing! Apparently, in order to enter the 'elite group', you need to show up in a green tight unitard... I am still looking for one. :)
Also, Kat will be there, so it should be a very amusing evening for her, especially if i manage to locate a headlmap battery for her by then, which i haven't managed so far...
Note
It has now been three full calendar months for me in Uppsala. Training numbers:
September:
45:15total, 16:38 orienteering, 224.5km
October:
42:40total, 16:09 orienteering, 287.0km
November:
43:03total, 20:35 orienteering, 313.4km
Certainly a lot more training than I was used to before this, so I wonder what the long term effects of this training increase will be. So far (knock on wood!) I feel very good and excited to keep this up through the winter. I am particularly happy with the amount of time I have spent running in the woods, which is something I feel like I never did enough before. I wonder if it'll be possible to keep this up with all the snow, but then there is nothing wrong with skiing appearing on my training calendar once again.
More-or-less standard training week (this is just to remind myself what I want to be doing):
Monday:
easy trail run(60-90min) + gympa (60)
Tuesday:
night forest run with club (120-150 min)
Wednesday:
soccer(~60 min) + nightO race(45-70min)
Thursday:
easy run(45min) + intervals + gympa (40)
Friday:
off or easy run or ski or other?
Saturday/Sunday:
at least 1 day long (120 min+), preferably in terrain or on trails; other day - preferably technical training, though not sure how this will work in the winter yet.
Clearly, the plan is a work in progress. What am i missing? Advice, suggestions, criticisim, hate mail all welcome! (As are guests!!! Anyone want to come run in the snow?)