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Training Log Archive: forsbergskan

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  löpning mix6 6:51:38
  Löpning väg/stig11 6:27:09
  orientering3 5:57:54 17.22 27.72 20036 /37c97%
  styrka7 4:42:00
  intervaller8 4:20:52
  skidor2 2:44:09
  vatten2 1:55:00
  Total26 32:58:42 17.22 27.72 20036 /37c97%

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Monday Feb 28, 2011 #

6 PM

styrka (strength) 55:00 [2]
shoes: asics 2010

strength ala COL. Quite hard start, died in the end so become easier then... ;) Fun!

Sunday Feb 27, 2011 #

2 PM

löpning mix (long run) 2:01:00 [3]

long run on "vildmarksleden". Felt actually really good today! :D

Saturday Feb 26, 2011 #

12 PM

Löpning väg/stig (long run) 1:05:00 [3]
shoes: asics 2010

a longer version on L-delsjön + 8an. slippery!

löpning mix 30:00 [3]

run around 30 min in the forest.

Wednesday Feb 23, 2011 #

6 PM

Löpning väg/stig warm up/down 40:00 [3]

w-u + w.d

intervaller intervals (tröskel) 40:00 [5]

threshold intervals with COL. 6min-6min-4min-4min-3min-3min-2min-2min,. The longer ones (6 and 4) with 2 min rest, then 1.5 min rest and finally 1 min rest. Was fun! and tough!!

Tuesday Feb 22, 2011 #

6 PM

Löpning väg/stig warm up/down 35:00 [3]
shoes: asics 2010

w.u + w.d

intervaller intervals (1000m) 28:00 [5]

4*1000m with 2 min rest, together with gmok. Run along Delsjön, between the 6 and 5 km sign. Had really heavy legs.
Times:
1: ?
2:3.56min
3: 4.02min
4:3.56 min

Monday Feb 21, 2011 #

6 PM

styrka (strength COL) 57:00 [2]
shoes: asics 2010

Strength with COL. I lead it today, don't think I failed too much ;) I am really sore now the day after though :/ Much people, fun!

Sunday Feb 20, 2011 #

3 PM

löpning mix (running) 1:10:00 [3]

Delsjön. Lovely!
(will logg the whole week more properly tomorrow hopefully. - just a note to myself )

styrka (core) 20:00 [2]

Saturday Feb 19, 2011 #

1 PM

löpning mix (long run) 1:41:00 [3]

Long run in skatås.

Friday Feb 18, 2011 #

11 AM

Löpning väg/stig warm up/down 40:00 [3]

w.u + w.d

intervaller intervals (tröskel) 30:00 [5]
shoes: icebug olx spirit 10 turkos

6min-4min-2min-6min-4min-2min with 1.5 min rest between each. Run on grus8an. Felt good.

Thursday Feb 17, 2011 #

5 PM

vatten 55:00 [3]

alternative training in Valhalla.

Wednesday Feb 16, 2011 #

6 PM

Löpning väg/stig warm up/down 35:00 [3]
shoes: asics 2010

w.u + w.d

intervaller intervals (hills) 30:00 [5]
shoes: asics 2010

10* hill (södermalmsvägen). Took between 1.19min-1.21 min.

Tuesday Feb 15, 2011 #

Note
(rest day)

Monday Feb 14, 2011 #

8 PM

styrka (strength 45:15) 50:00 [1]

Wasn't any strength with COL today so went home and did 45* 45s:15s + 5 min warm up.

Sunday Feb 13, 2011 #

10 AM

orientering (long run) 2:51:02 intensity: (30 @1) + (4:00 @2) + (1:27:11 @3) + (1:14:10 @4) + (5:11 @5) ** 20.0 km (8:33 / km) +200m 8:09 / km
ahr:148 max:172 spiked:15/15c shoes: icebug olx spirit 10 turkos

OKK Winter training. From Strömsfors with controls in the area around Betlehem and Älgsjön. Hadn't planned to run as long as it become, had thought about 2 hours. For once the time just flew away. It doesn't happens so often!! Run much in the snow, but was mostly road the last half hour so got a fast finish. Brilliant sunshine, soft powdery snow (3 dm), and wonderful forest toda!. I run with a big smile and enjoyed every second. I am lucky, this is my forest!! :D :D
All trainings should be like this one!

Saturday Feb 12, 2011 #

11 AM

skidor (ski) 1:44:09 intensity: (31 @1) + (5:15 @2) + (40:28 @3) + (52:54 @4) + (5:01 @5)
ahr:148 max:183

ski in Strömsfors. Perfect conditions and tracks today!! =) Fun.
Borrowed mum's ski.
2 PM

styrka (core) 10:00 [1]

at home.

Friday Feb 11, 2011 #

3 PM

skidor 1:00:00 [2]

Heaps of snow again. Ski in Strömsfors.

Thursday Feb 10, 2011 #

Note
(rest day)

rest day one day earlier than planned. The weather today are not motivating me to train, or be able to take the car to Jursla. Really need this rest day. Will be a chill evening, niiiice!

Wednesday Feb 9, 2011 #

5 PM

Löpning väg/stig warm up/down (running) 30:00 [3]
shoes: asics 2010

w.u 23 + 7 min.

intervaller intervals (70s:20s) 32:00 [5]
ahr:170 max:189

3*6*70s:20s with 3 min serie-rest on the indoor-track Ullevi. Felt good today. Was fun!

Löpning väg/stig warm up/down 29:00 [3]

run home, but took the tram between Sankt Sigfrid and Lisebergs camping.

Tuesday Feb 8, 2011 #

6 PM

Löpning väg/stig warm up/down (running) 20:00 [3]

w.u for the intervals.

intervaller intervals (1500m) 26:23 intensity: (19 @2) + (3:42 @3) + (2:51 @4) + (19:31 @5)
ahr:173 max:189 shoes: asics 2010

3*1500m (1540-1560 on gps) with 2 min rest on grus8an. Would have run 4, but had zero energy after a day who was a bit freaked-out. Really not used to this interval. Was mentally tough. I turned me self down a bit too easy today.

Löpning väg/stig warm up/down (warm down) 21:20 [3]

w.d with Jennie and Jossan.

Monday Feb 7, 2011 #

7 PM

styrka (strength COL) 1:00:00 [2]

Strength with COL/Lilian. Took it easier on some exercises I know will make me sore tomorrow...

Sunday Feb 6, 2011 #

10 AM

Löpning väg/stig (running) 11:54 intensity: (12 @1) + (2:35 @2) + (3:17 @3) + (5:50 @4)
ahr:143 max:166 shoes: Inov8 dubb gröna

to gmok.

orientering (long run) 1:53:06 intensity: (3:37 @1) + (12:41 @2) + (51:20 @3) + (44:24 @4) + (1:04 @5) ***
ahr:143 max:172 spiked:8/8c shoes: Inov8 dubb gröna

Long run with gmok, in Skatås. Run with Jennie, Liina and Sara. I was a bit tired since yesterday so run in talk-pace. Run part of a course, then did a very good map memory/simplification-exercise for 20 minutes.

Saturday Feb 5, 2011 #

10 AM

Löpning väg/stig warm up/down (warm uo) 9:25 intensity: (12 @1) + (22 @2) + (3:58 @3) + (4:53 @4)
ahr:145 max:158 shoes: icebug olx spirit 10 turkos

w.u with Lina and Liina. =)

orientering (Torslanda) 1:13:46 intensity: (5 @1) + (14 @2) + (2:27 @3) + (44:05 @4) + (26:55 @5) *** 7.72 km (9:33 / km)
ahr:164 max:179 spiked:13/14c shoes: icebug olx spirit 10 turkos

GOF-training, 6,2km orienteering, Torslanda. Very, Very yellow map with open rocks. Really cool area. Try to stayed focused even with other runners around me. Run mostly straight under the line, wanted to run as much as possible in the forest and get much map-reading. Would have been much faster to run around on tracks to many controls though. Was heaps of snow on some places and snow free on others. Enjoyed it!!! =) This sport is fun!

Friday Feb 4, 2011 #

1 PM

löpning mix warm up/down (warm up) 20:00 [3]
shoes: asics 2010

It was slippery with my running shoes, so after a while I gave up and run home for better shoes. Took off one layer of clothes too, it was really warm today! Spring soon maybe?? =)

intervaller intervals (tröskel 5min) 31:52 intensity: (4:00 @3) + (6:36 @4) + (21:16 @5)
ahr:167 max:182 shoes: icebug olx spirit 10 turkos

Threshold intervals on grus8an. 5*5min with 1.5 min jog rest. Felt quite good, but was not in shape to do more than 5.

intervaller intervals (15s:15s) 10:00 [5]
ahr:168 max:177 shoes: icebug olx spirit 10 turkos

20*15s:15s. Fun! Tired the last 5 though.

Löpning väg/stig warm up/down (warm down) 13:58 intensity: (10:10 @3) + (3:48 @4)
ahr:144 max:158 shoes: icebug olx spirit 10 turkos

w.d really slow pace.

Thursday Feb 3, 2011 #

10 AM

styrka 30:00 [1]

strength at home. 30*45s:15s. exercises for whole body.
5 PM

vatten (simning + wet-west) 1:00:00 [3]

alternative day was on the schedule. Had planned bike, but went to Valhalla with Viktoria & Christian. Think I and Viktoria was in the water for 1 hour, some swimming, but mostly aqua jogging. Did 10* 3min:1min intervals. I had really bad technique so almost got no pulse at all. Fun with a different kind of training though!!

Wednesday Feb 2, 2011 #

6 PM

Löpning väg/stig warm up/down (warm up) 17:12 intensity: (1:32 @1) + (2:48 @2) + (8:51 @3) + (4:01 @4)
ahr:135 max:160 shoes: asics 2010

w.u chattering with Ullen. Run from chalmers to Ullevi. Quite bad luck with all traffic lights.

intervaller intervals ( vo2max) 32:37 intensity: (7 @1) + (7 @2) + (38 @3) + (10:07 @4) + (21:38 @5)
ahr:179 max:192 shoes: asics 2010

Intervals indoor under Ullevi with COL. Run 4*2min:1min - 4*15s:15s- 4*2min:1min - 4*15s:15s - 4*2min:1min. Push hard on the 2 mins, and run the short 15:15 a bit slower as a kind of set-rest. Come almost one lap (600m) on each 2mins. Had a bad period somewhere in the middle of the session. Got tired and hungry. Run better in the end though, the two last intervals was my absolutely best ones! =)
Was a really fun training. Think I put it up in a good way to get out what I wanted of it. Could have run a bit faster though...!

Löpning väg/stig warm up/down (warm down) 19:20 intensity: (1:55 @3) + (17:25 @4)
ahr:157 max:166

w.d back to Chalmers. This distance is always a little bit annoying; tired legs and body after the intervals and then a tough uphill to Götaplatsen and Chalmers. Think the traffic lights and good company saved me a little bit today :) ...and the reminder that it's soon time for racing again! In pølse-land :D yeah!

Tuesday Feb 1, 2011 #

1 PM

löpning mix 1:09:38 intensity: (2:40 @1) + (24:22 @2) + (41:37 @3) + (59 @4)
ahr:130 max:158 shoes: icebug olx spirit 10 turkos

Run on small paths and some few parts in the forest. Was a bit tired from yesterday to a start. Rained all the time, so got really frozen in the end.

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