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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 30 days ending Apr 30, 2008:

activity # timemileskm+m
  orientering16 13:57:29 22.74 36.618 /21c85%
  löpning mix15 9:38:00
  intervaller5 3:10:00
  cykling3 2:20:00
  styrka12 1:51:00
  Total26 30:56:29 22.74 36.618 /21c85%
averages - sleep:8.6

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Tuesday Apr 29, 2008 #

orientering 40:00 [3]

Orienteering in Lindö, Aborreberg on a map with 1:5000.

Monday Apr 28, 2008 #

löpning mix 1:00:00 [3]

With Oskar and Anton on Himpan. Easy running talking about the life!

Sunday Apr 27, 2008 #

Note

A song by three pretty boys about an awesome sportreporter in Sweden: http://www.tv4.se/1.283438?videoId=1.392977

Saturday Apr 26, 2008 #

Event: Tiomila 2008
 

löpning mix warm up/down 45:00 [3]

warm up before the last leg. My team had a bit bad luck in the two first legs. Veronica run to wrong checkpoints (gaffel?) and was 8 minutes after in the finish. Linn was sick, but run, and afterwards she lay on the ground and shaked in two hours :( we was on the 129th place after this two legs. Then we start to pick places. Karin took 35 places and Jenny 23 places! Awesome :)

orientering race (10-mila) 52:29 [4] *** 8.2 km (6:24 / km)
slept:9.0 shoes: Olway Tiger FLX 2006

Last leg on 10-mila, Rosersberg, Sigtuna. I was charged and wanted to pick a lot of places. And especially run past Ok Denseln :p I run out in full speed. It was a long route to the first checkpoint and I came together with Johanna from Hällen and a girl from Järfälla. We run together almost the whole race. . In finish I had picked 22 places and we finished in 49th places. And I had just lose 1 minute of the leaders. I'm proud of my race but a little disappointed of the result and the place, I know we can better! --> Jukkola!!

Friday Apr 25, 2008 #

löpning mix 30:00 [3]

easy running! 10-mila tomorrow!

Thursday Apr 24, 2008 #

orientering (Klädnyperace) 45:00 [4]

A kind of ol-intevals in Olofsberg! :D Fun! And this weather is wonderful!!

Note

I did it! Today. Lucky day.
C • ? 2

Wednesday Apr 23, 2008 #

styrka 10:00 [1]

löpning mix hills 50:00 [3]

I should have run Albogavarvet, but I drive some car instead and run some hills. It was nice. Now you can run in just a t-shirt! gillas :)

Tuesday Apr 22, 2008 #

orientering 30:00 [3]

Bråviken!

cykling 30:00 [3]

styrka 10:00 [1]

Monday Apr 21, 2008 #

löpning mix warm up/down 20:00 [3]

With Hanna around Himpan! Sunny weather :D

intervaller 10:00 [4]
ahr:163 max:177

10*30:30 on the grass!

intervaller 35:00 [4]
ahr:174 max:189

5*5:2 on the grass and on the tracks. Himpan!

intervaller 10:00 [4]
ahr:169 max:182

10*30:30 on the way.

löpning mix warm up/down 8:00 [3]

warm down with Hanna and Gusten :)

styrka 10:00 [1]

Sunday Apr 20, 2008 #

löpning mix warm up/down 30:00 [3]

warm up in 20 minutes, a little bit too short, I was cold :/
And warm down in ten minutes with sara :)

orientering race 51:00 [4] 7.0 km (7:17 / km)
shoes: Olway Tiger FLX 2006

Stigtomtakaveln, relay in Jönåker, Nyköping. Run the last leg. 10-mila next weekend will be fun! Five cool babes from Kolmården :D

Saturday Apr 19, 2008 #

cykling 1:00:00 [3]

bycicle very slow.

Friday Apr 18, 2008 #

orientering race (Natt-sm) 1:02:00 [4] 7.2 km (8:37 / km)
shoes: integrator twister favvis

Swedish champs, night orieentering, Trosa. I run bad, didn't get any flow :( was 3.5 minutes after, had missed over six minutes. mwaa, that sucks. And my legs get blue and red, that hurts!

löpning mix warm up/down 50:00 [3]

Thursday Apr 17, 2008 #

styrka 10:00 [1]

Wednesday Apr 16, 2008 #

orientering 40:00 [3]

10-mila test! Running and orienteering.

styrka 10:00 [1]

cykling 50:00 [3]

Bike!

Tuesday Apr 15, 2008 #

orientering (natt-ol) 45:00 [3] ***
shoes: Olway Tiger FLX 2006

Night-orienteering with Linn in Sörsjön. I tested my new superlamp. It was fun! I saw a frog :)

styrka 5:00 [1]

Monday Apr 14, 2008 #

löpning mix warm up/down 25:00 [3]

Warm up/down with Martina and Hanna at Himpan.

intervaller intervals 10:00 [4]
ahr:170 max:182

Intervals on the grass, Himpan. 10*30:30

intervaller intervals 30:00 [5]
ahr:180 max:191

7*3:1 on the grass, Himpan.

styrka 8:00 [1]

Sunday Apr 13, 2008 #

orientering race 26:00 [4]

Bohuslunken, uddevalla, middledistance, j-cup :) Almost no snow today. I run good to every checkpoint except the third (and one on the end also a little). I was totally lost to the third checkpoint :( It was a lot of marsh and I got confused.

löpning mix warm up/down 50:00 [3]

A long warm up in 45 minutes today too. And it was good for my legs I think. Afterward I warm down in 5 minutes.

Saturday Apr 12, 2008 #

orientering race 46:00 [4] *** 6.0 km (7:40 / km)
spiked:5/7c

Bohuslunken,Uddevalla, long distance. It should have been J-cup but it was alot of snow of the ground :( So the competion had no j-cup or ranking status. Anyway almost every runner run and I finish in first place, one second before Signe Klinting, Denmark! :) Then it was some minutes to the next one. I did a misstake to the first checkpoint, maybe 2-3 minutes. I also run a bit stupid to an other checkpoint. It was a speciell long distance, only 7 checkpoints, so almost just long routes! But I like it!

löpning mix warm up/down 45:00 [3]

Run with Britta to start. We were there 30 (!) minutes before my starttime. It was just to warm up more, but I think it was good. I need a good and long warm up!

Thursday Apr 10, 2008 #

orientering 45:00 [3] ***
slept:8.0 shoes: Olway Tiger FLX 2006

I will try to write in english again, but I think it will be some svengelska too, please don't kill me for that!
Today it was orienteering training with my club in Skärgölen. The race was divided into small races, like ol-intervalls. My concentrate was not on top, and it was also difficult to find the checkpoint marks. But it was fun and the forest was wonderful! But although this beautiful forest a little boy get lost, so we drive around with cars on the smalls roads.Just before the darkness fall and we would call the police I and Erik found him. At that time I was really afraid and become almost the happiest girl in the world! :)

Wednesday Apr 9, 2008 #

styrka (bålen mm) 20:00 [1]

löpning mix warm up/down 25:00 [3]

Till hyttan i regnet och hem i solen typ.

intervaller (korta) 10:00 [4]
ahr:180

10*30:30 med min favvo kompis Martina!

intervaller intervals (långa) 20:00 [5]
ahr:183

5*3:1 med Martina! Vi lämnade hyttan och sprang en spännarsväng runt Uttersbergskolan-apoteket-bondgården. Det var najs! Vi var grymma. Ybeer-grymma, indeed.

Tuesday Apr 8, 2008 #

löpning mix warm up/down 30:00 [3]
shoes: new balance

Till och från hyttan! regn och snö! najs.

intervaller intervals (korta) 20:00 [4]
shoes: new balance

Korta intervaller (15:15, 20:40) på stigarna och skogen runt grusgropen. Snöstorm och regnstorm typ och det var så mys:p Kände mig ganska snabb...

styrka (bål) 8:00 [1]

Monday Apr 7, 2008 #

orientering (j-träning) 1:00:00 [4]
max:193 shoes: Olway Tiger FLX 2006

Juniorträning i Finspång. Tempoväxlingsbana. Linjer varierat med kontrollplock. På linjerna gällde 90 % av max puls och på kontrollerna lite lugnare. Finfin skog. Orienteringen flöt på bra, bena var trötta men jag kämpade på iaf och kom upp i hög puls på rätt ställen. Bra träning gjord av Finspång so to say och kul att träffa lite junisar :)

styrka (bålen) 5:00 [1]

Sunday Apr 6, 2008 #

löpning mix warm up/down (Alehof, GBG) 40:00 [3]

Sprang själv till starten. Det var blött och snöigt! Men varmt med allt överdrag.

orientering race (Alehof, lång) 46:00 [4] *** 5.0 km (9:12 / km)
spiked:13/14c slept:9.0 shoes: integrator twister favvis

Alehofs Långdistans D18lång. När man tog av allt överdrag blev det plötsligt välldans kallt trots supertröjan. Sprang och frös om händerna. Banan var rolig och löpningen kändes rätt bra idag. Har fått in de rätta snabba steget över mossarna nu :) Missade trean som var en kort sträcka, annars vare grymmt! :D :D
C • grattis 5

Saturday Apr 5, 2008 #

löpning mix warm up/down (GBG, sävedalen) 50:00 [3]

40 min uppvärmning + 10 min nerjogg med Louise. Vi var riktigt duktiga idag med både uppvärmningen och nerjoggen, och det märktes också!

orientering race (medel, gbg) 24:00 [4] *** 3.2 km (7:30 / km)
slept:9.0 shoes: integrator twister favvis

Sävedalens medeldistans tävling. Det sades att den här tävlingen skulle vara jwm relevant, så hoppas det för jag gillade skogen. Det var fint och roligt! Kul med tävling :) orienteringen var bra förutom lite småsaker i vägvalen som kunde gjorts bättre. Har iaf inhandlat ett par nya löparpjux av en söt grabb nu äntligen. Rosa och fina så lär gå snabbt på löparpassen framöver! sweeeeeeet!

Friday Apr 4, 2008 #

Note

Gothenburg with Louise! two days competion and three days with Louise! It will be Pärry so to say!

Thursday Apr 3, 2008 #

orientering (provlöp) 1:55:00 [3] ****
slept:8.0 shoes: Olway Tiger FLX 2006

Kolmårdsdubbeln, D20 and open 8 today! It was the last maps :D And it was soooooooo beatiful!

Wednesday Apr 2, 2008 #

löpning mix warm up/down 20:00 [3]

Hyttan and back.

intervaller hills (backe) 30:00 [4]
max:187

Hill intevals with my love! 10 st.

intervaller intervals 15:00 [4]
ahr:174 max:187

After the hills, 5*2:1! Soft.

styrka (mage+rygg) 10:00 [1]

Tuesday Apr 1, 2008 #

orientering (provlöp) 1:50:00 [3]
shoes: Olway Tiger FLX 2006

test running for our competion. H17elit and D12 Today!

styrka (mage) 5:00 [3]

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