Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 30 days ending Jun 30, 2009:

activity	#	time	miles	km	+m
löpning mix	17	15:25:00
orientering	8	5:31:00	1.62	2.6	45	14 /	14c	100%
intervaller	4	1:51:31	1.86	3.0	300
cykling	1	45:00
styrka	3	35:00
Total	19	24:07:31	3.48	5.6	345	14 /	14c	100%

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Tuesday Jun 30, 2009 #

orientering (italy pre-camp) 1:00:00 [3] ***

First training in Italy, the pre-camp. I run together with Jenny Lönnkvist. We took it quite slow, enjoyed the forrest!

Sunday Jun 28, 2009 #

Note

Italy today! :D Maybe not so many updates here! But it will come, sooner or later :)

Friday Jun 26, 2009 #

löpning mix intervals 50:00 [3]

Hill-intevals in strömsfors. Fun! Tomorrow I will go to my brother in Uppsala, and then Arlanda and Italy on sunday! :D yeah!

Thursday Jun 25, 2009 #

löpning mix 45:00 [3]

Easy running and some running exercise, soft trainingday because I am quite tired in my legs.

Wednesday Jun 24, 2009 #

löpning mix (hilly longrun) 1:45:00 [4]
shoes: walsh

Hilly longdistance-run in the forrest, petersburg, with Peter and Kristin. Today it was really hot!! And many times I was sure that I was going to go in the wall, but I manage to stand on my feet the whole session. very lucky for that!

orientering 50:00 [3] ****
shoes: walsh

In the evening, Worldstar-course from Lillsjön. I was tired and took it very slow. But it was fun with the orienteering, and it was good technique training. After the training we celebrated my NOC-gold and also that two (!) of my clubmates, Linnea and Frida, are going to Norway tomorrow and run World Cup! That's cool =)

Tuesday Jun 23, 2009 #

intervaller intervals (hills) 16:31 [5] * 3.0 km (5:30 / km) +300m 3:40 / km
shoes: walsh

Hill-intervals in Petersburg. The interval was about 1000m long. and totally the climb was 300m, it's the same climb as at the competitions in Italy. The interval was first steep uphill (alot of lactic acid), then flat, uphill, downhill and quite steep uphill again. The two firts intervals took 5.17 min, and the third took 5.47min. Our plan was to run five intervals, but this three were absoulutely enough. I run with Coach Peter and Kristin, who is also going to Italy and jwoc, yaay! :D The training was sweet!

intervaller 15:00 [3]

Running back to the start after each interval.

löpning mix warm up/down 30:00 [3]

cykling (bike) 45:00 [3]

Biking to Älgsjön and back in the evening 25+20 min. It was alot of people at the lake, even if it was quite late in the evening. But then was also the weather beatiful and the view at the lake awesome!

Monday Jun 22, 2009 #

löpning mix hills (hills) 1:00:00 [4]

Alot of Hills, from Lillsjön and in the surroundings.

Sunday Jun 21, 2009 #

intervaller intervals 30:00 [5]

10*2min:1min, from strömsfors and home! felt pretty awesome!!! :D

löpning mix warm up/down 30:00 [3]

Saturday Jun 20, 2009 #

löpning mix 45:00 [3]

distance with some speed ups!

Friday Jun 19, 2009 #

löpning mix warm up/down 30:00 [3]
shoes: asics GT-2130

On the illuminated track in Palta and around there...

intervaller hills (hill intervals) 30:00 [5]

10 * hill. I run at a hill at the illuminated track in palta, it was first steep uphill, then down hill and at last flat. Every interval took about 1.5 min. I try to run with a good step and a big smile. It felt good! My idea today was to simulate bad weather, but after one minute with rain the sun was shining. So I simulate hot weather today again with my
super underwear ;-)

Thursday Jun 18, 2009 #

löpning mix (long run) 1:35:00 [3]
shoes: asics GT-2130

Distance from my summerhouse to Särö and back. There are alot of big and expensive house in Särö so it was quite fun running there. I also run along the seaside, it was heavy!

styrka 10:00 [3]

Wednesday Jun 17, 2009 #

löpning mix (distance hothot) 50:00 [3]
shoes: asics GT-2130

I am at my summerhouse now, trying to get some energy and inspiration for Italy. Today I try to make a simulation of the warm weather in Italy. It was about 20 degrees here. Altough it allready was quite warm I run in long tights and superwear sweater and t-shirt. It´s the same clothes that I wear in the winter (!). It was a hot training session, but good for the mental part.

styrka 5:00 [3]

Tuesday Jun 16, 2009 #

orientering hills (hill-ol up/down) 1:00:00 [4] ***

3 hill loops in Oskarshäll, running upwards on time, then downhill map reading, with a tired body and brain. Each loop takes 12-15 min and climb 60 m. It was a time since I run this training so it was really fun to do it again! And good, I think it develop me alot!! :D

Monday Jun 15, 2009 #

löpning mix (running) 40:00 [3]

Distance from my house, on the track near the river. Felt a bit tired in my leg.

styrka (strength) 20:00 [3]

strength at home after the running. Much core.

Saturday Jun 13, 2009 #

Event: Jukola 2009

löpning mix warm up/down (running) 1:05:00 [3]

45 min warm up, and 20 min warm down in the sun! yummy.

orientering race (Venla 3) 36:00 [5] ***
spiked:14/14c shoes: VJ gråa 2009

Venla (jukkola), leg 3. I get out in 52 position and in as 29, so it was cool. The course was quite easy and it was high tempo the whole way. I didn't see many other girls on my course, but I guess they must have been there some where because I passed over 20 girls. I really enjoyed my race, and the whole relay! My team finnished in 24th place, so we are satisfied! And we look forward to 10-mila =) Then we will beat them all!

here you can see my (and some other girls) gps-route: http://www.gpsseuranta.net/archive/jukola2009/java...

My result: http://online2.jukola.com/tulokset/se/j2009_ve/kil...

Wednesday Jun 10, 2009 #

löpning mix warm up/down (running) 1:00:00 [3]

orientering race (NOC sprint) 13:00 [5] 2.6 km (5:00 / km) +45m 4:36 / km

Will write more after the weekend...

Tuesday Jun 9, 2009 #

löpning mix warm up/down 45:00 [3]

warm up forrest/tracks

löpning mix warm up/down 10:00 [3]

warm down with Jenny.

orientering race (NOC middel) 25:00 [4]

Sunday Jun 7, 2009 #

orientering race (NOC relay) 34:00 [4]

löpning mix warm up/down 1:00:00 [3]

Saturday Jun 6, 2009 #

Event: Nordic Orienteering Championships 2009 (WCup 2009, 1&2)

löpning mix warm up/down 1:00:00 [3]

orientering race (NOC long) 53:00 [4]

Monday Jun 1, 2009 #

löpning mix warm up/down 45:00 [3]

warm up 30 minutes around the illuminated track + some 30s:30s. Warm down 15 min with Gusten and Alex. When I warm up I felt tired and also had some headache, but after the training when I warmdown I felt very alert and happy =)

intervaller intervals (200m) 20:00 [5]

10*200m with 70s start interval on the running track, Borgsmo. It felt awesome! I was fast =) And the weather, hot!

C • Grattis!!!!! 4

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