Orienteering - medium intervals 1:05:00 [3] shoes: Inov-8 Oroc 280 Oct 13
Lunsen O intervals. not sure i should count this as orienteering, i really had no idea :-( had a clear aim to make plans and keep control and i really was trying but it didnt work. too stupid :-(
4 PM
Running - easy30:00 [1] shoes: Inov8 X-Talon 190 Oct 2013
easy dusky run, a bit earlier than usual. doms in quads from yesterday, glad i was using them!
Running - easy45:00 [1] shoes: Inov8 X-Talon 190 Oct 2013
jogging about at OLHÖ intervals, drills etc.
6 PM
Running - hard intervals 23:20 [4] shoes: Inov8 X-Talon 190 Oct 2013
Linné intervals. 2x 10x70s/20s. hanging on the back of the boys' group. felt quite strong, good to be recovered enough to run that well :-) speed a bit slower than i hoped (3.25-3.30/km) but the surface wasn't great (slippery snow) and i guess i was running about that speed on the track a year ago so something has improved. so a nice positive training :-) though i was reduced to granny shuffle all the way home.
Running - easy30:00 [1] 6.0 km (5:00 / km) shoes: Inov8 X-Talon 190 Oct 2013
working, sleeping, cooking... quite late by the time i got out for some recovery running. easy half hour and then some stretching :-) new watch working a treat, beeps at me every km!
Running - easy50:00 [1] shoes: Inov-8 Oroc 280 Oct 13
OLHÖ training in Nåsten, just ran there and back and shadowed Klara round a course. All v easy speed.
Also, my very own GPS has arrived! no doubt will be making map squiggles soon :-)
6 PM
Running - hard1:30:00 [3] shoes: Inov-8 Oroc 280 Oct 13
Tisdagsbana E. Not exactly as planned, after planned 65mins with front group we were still the other side of the world (of Nåsten) and i couldnt face 4km jog home so hung with it 10mins more (luckily it slowed a bit here). Then jogged back. hope i limited it enough to pick up well in time for thurs eve. almost-rest day tomorrow. http://www.oklinne.nu/documents/documents_open.php...
Running - easy35:00 [2] shoes: Inov8 X-Talon 190 Oct 2013
warm up, drills and strides, run home. always kinda scary reducing volume but will see how it goes and hopefully feel the extra push in hard trainings :-)
6 PM
S&C 42:00 [3]
felt quite a bit better than last week. but Johan also made the programme tougher. hard hard work.
Running - easy40:00 [1] shoes: Inov8 X-Talon 190 Oct 2013
easy warming up
Unspecified (Innebandy) 10:00 [3] shoes: Inov8 X-Talon 190 Oct 2013
return to the innebandy scene! just a short one to get used to it a bit. im still crap :-D