Training Log Archive: forsbergskanIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
löpning mix warm up/down 50:00 [3]
5 PM
orientering race (sprint tyrols) 15:00 [5] 2.2 km (6:49 / km) +75m 5:50 / km
The Tyrols sprint champs, Fulpmes. A very funny, and some times tricky sprint in a village called Fulpmes.The start was delayed 30 minutes, and while I should start almost first I was already at the start when they decide to delay the start. It was just for me to wait, first they said 15min delay and then 15 more. Pretty good race, come in 3rd place.
Tuesday Jun 29, 2010 #
12 PM
löpning mix warm up/down 30:00 [3]
orientering race (stage 3 chasing start) 1:03:00 [4] *** 7.5 km (8:24 / km) +360m 6:46 / km
spiked:27/27c
stage 3, chasing start. I went out as number 2 just before a girl from Switzerland. They let me go some second to late and her some before her time so she catch me up already to the second control then I saw her the whole race. She was faster and stronger than me but I was so much better at the orienteering. She stop at every control for almost 10 seconds so I catch her up at every controls. She had the best split time and I was just there after (even if jenny was between us).
Monday Jun 28, 2010 #
10 AM
löpning mix warm up/down 40:00 [2]
orientering 50:00 [3] 4.4 km (11:22 / km) +270m 8:42 / km
middle distance, stage 2. A really tricky course that took long time. Good race. very green in one part.
Sunday Jun 27, 2010 #
Event: 6 Days of Tyrol
orientering (stage 1 tyrol) 1:22:00 [3] *** 7.5 km (10:56 / km) +360m 8:49 / km
spiked:27/27c shoes: Inov8 dubb gröna
first day of the 6 days. and a very tough start, the first 4 controls was steep uphill. really fun course with a really tricky part in the middle. One course was in the "labyrinth", a path among a lot of stone boulders, should be famous :p really enjoyed it! was dead afterwards tough. finished as number 5.
löpning mix warm up/down 45:00 [2]
Saturday Jun 26, 2010 #
orientering (italy model event) 45:00 [2]
model event training in deutschenhofen for tyrols 6days. took it really easy, looked at the forest! Nice :D
6 PM
löpning mix warm up/down 30:00 [3]
orientering (prologue 6-days tyrol) 17:00 [3]
prologue for the elite classes, a ultra sprint with a labyrinth in the end. The first part before the labyrinth felt pretty good, and also the start of the labyrinth, til I saw that I run the course backward in the labyrinth. so it was just for me to take the last controls ones again. quite irritating. mwa, that was not the worse, I had jump over one control in the forest :( Lucky this race not was count in the overall result!! any way I really enjoyed it while I was running the ultra sprint! really fun with the labyrinth too!
Friday Jun 25, 2010 #
Note
goodbye sweden and hey Austria and Italy :) Yummy!
Thursday Jun 24, 2010 #
6 PM
löpning mix warm up/down (running) 30:00 [3]
intervaller intervals (4mins) 24:00 [4]
4*4min:2min at the track in Palta. Felt really good, the best for a long time. lovely weather too :D
styrka (core) 10:00 [1]
Wednesday Jun 23, 2010 #
7 PM
löpning mix (distance) 1:30:00 [3]
distance on the tracks around Skatås, Gothenburg. Run from our flat to skatås, then some combination of the 5km and 10km. and as a good end of it I run up for getryggen to look at the beautiful view before I run back home again. pretty nice training! Much people on the tracks :)
C • gbg? 3
Tuesday Jun 22, 2010 #
11 AM
löpning mix warm up/down (running tracks/forest) 30:00 [3]
intervaller intervals (marsh intervals) 15:00 [4]
15*30s:30s in the marsh near L. Älgsjön. I still make experiment and test of what kind of intervals that are best to do in the marsh. This ones felt a bit too easy? Last time when I did 40:20 and 20:40 I get really good pulse on 40:20, although the speed not was good in the end. The 20:40 was a bit too short. It was hard to get high pulse enough. But they were good for high speed :p This one where some where there between, and it also felt so when I run, a little bit grey-zone. Next time I want to try longer intervals (4mins?) or really short, 10s:20s (with walk rest).
Monday Jun 21, 2010 #
5 PM
löpning mix (running) 45:00 [3]
took it very easy. run around the lake, älgsjön. My thighs were tired since jukkola.
Sunday Jun 20, 2010 #
Note
(rest day)
went up early and looked at the finish in the men's relay. In the afternoon we took the ferry home. "wrong" ferry, but at least we had the numerous world champion Andrey Khramov to dance with. He was crazy!!! He is definitely a champ on the dance floor too ;)
Saturday Jun 19, 2010 #
4 PM
löpning mix warm up/down (running) 45:00 [3]
warm up.
orientering race (Venla leg 3) 56:36 [4] **** 6.5 km (8:42 / km)
shoes: Inov8 dubb gröna
Venla Relay, leg 3. I went out as number 118 and in as 59, it says quite much about my race. It was hard to passed 59 person (+ all others on leg 1 and 2). I never get a good flow in the running, I have to speed up and down all the time. The orienteering was okay tough. I should probably have 5 minutes better time on a training, with only me in the forest :p I think the orienteering not was so hard as they have told me. I did one silly miss on 30s and then I loose time (about one and a half minute?) on the long course because I was so unsure on my self. My team ended at place 50 after 4 legs. It was more than okay with the team we had. Indeed our reserve, Agnetha Eriksson, on the 2nd leg did very well, and she inspired me so much in the change over!! When she came with the map it shone out with fighting passion, will, joy and braveness. Her last steps made my race :D Her comment afterwards was that she wanted to give me some good backs to run after. these backs were passed after 100 meter ;) It was a pity that we was so long after from the start. It's unusual that Frida don't change over in the leading group. It become too many places for us other to take in. We all enjoyed the race tough, and I had very fun. That's the most important.
Thursday Jun 17, 2010 #
6 PM
orientering 1:08:00 [4] **
Run a very simple Orienteering training at Ågelsjön together with Anna S, Linnea, Albert, Hyden and August. It was mostly tracks and some forest. Run all together, a nice distance workout. It was very hilly, which was good preparation for the upcoming weekend in Finland.
Wednesday Jun 16, 2010 #
3 PM
löpning mix warm up/down 25:00 [2]
intervaller intervals (short intervals) 25:00 [4]
First 10*30s:30s and then 5*2min:1min on the tracks in Strömsfors. Felt a bit sore in my hamstring. Don't know what that sore come from?
styrka (strength) 20:00 [1]
20*50s:10s. Stomach, back, arms, ass, core etc...
Tuesday Jun 15, 2010 #
4 PM
löpning mix 1:50:00 [3]
long run on paths from Lilla Älgsjön in the direction to Mela.
Monday Jun 14, 2010 #
6 PM
löpning mix warm up/down (running) 20:00 [2] 3.0 km (6:40 / km)
warm down one lap at the 3km track, very slow speed.
löpning mix (CC) 12:29 [5] 3.0 km (4:10 / km)
Jukkola training/test. The training start with 3 km running around the 3 km track at Lilla Älgsjön, mass start. The track is full with stones and roots, so it's a good track for orienteers, really tricky. No step are like the other.
Because I haven't warmed up I started a bit deffensive, which was good, I always start to hard and almost die in the end. Today I felt really strong the whole way, and I had energy to run faster and faster for each step. It almost felt like I was flying. The feeling I had today I really want to remember for other races. While I felt so strong and had power to run fast in the end I catch up some of the boys in my club at the end of the track. This 3 km was good for my self confidence! Finally things are going my way!!
Because I haven't warmed up I started a bit deffensive, which was good, I always start to hard and almost die in the end. Today I felt really strong the whole way, and I had energy to run faster and faster for each step. It almost felt like I was flying. The feeling I had today I really want to remember for other races. While I felt so strong and had power to run fast in the end I catch up some of the boys in my club at the end of the track. This 3 km was good for my self confidence! Finally things are going my way!!
orientering (jukkola/venla test) 33:00 [4] *** 4.0 km (8:15 / km)
spiked:12/12c shoes: inov gula
Directly after the running around the 3km track an orienteering course was waiting. A tough 4 km, the blueberry sprigs are so high now, over my knees. Felt like running in snow. Was hard to get any speed. But I fight well and the orienteering felt pretty good.
8 PM
styrka (core) 10:00 [1]
10 min core before the shower.
Sunday Jun 13, 2010 #
8 AM
löpning mix warm up/down 40:00 [3]
to/from the marsh with sis.
intervaller intervals 20:00 [4]
ahr:177 max:182
intervals together with my sister in a marsh near Lilla Älgsjön. First 10*40s:10s and then 10*20s:40s. It was hard!! But the marsh was perfect for intervals! Lovely morning :)
Saturday Jun 12, 2010 #
7 PM
löpning mix (running) 15:00 [3]
Spänst 20:00 [3]
strength and elasticity at Tornbacken, Strömsfors.
styrka (strength) 20:00 [1]
20*50s:10s. (5 stomach, 5 back, 5 ass, 5 core)
Friday Jun 11, 2010 #
11 AM
löpning mix 45:00 [3]
Today I woke up by the rain poured down outside my window. I just wanted go back to sleep and not go out for the whole day. BUT, it took me only 10 minutes until I get the bright idea; hey, I want to go out and run in the rain ;) So I took the car to the club house and run an easy distance session in the sweet pure summer rain. I was very satisfied.
Wednesday Jun 9, 2010 #
Note
woup, woup, I just get so inspired of my lovely friend Gusten. He is for the moment in Australia as an exchange student. For some days ago he run 100km (!), from Melbourne to Castlemaine where his host family lives. All to gather money for the breast cancer. Isn't that sweet. And crazy, 100km on 11 hours nonstop. I´m impressed. Can't find the words for it! I use to think that marathon runners are crazy enough, and then he run more than twice of that. He should always be the worst. Anyway, I am impressed that he managed it.His will and fighting spirit is there nothing wrong at. After this he can manage everything. And so do I. Can Gusten do it, can...;) Longing until he comes home, so I can give him a big huge.And so me and Alexandra can get a decent boy to talk and train with :D
here is an article about it from a news paper down there: http://www.bendigoadvertiser.com.au/news/local/new...
here is an article about it from a news paper down there: http://www.bendigoadvertiser.com.au/news/local/new...
12 PM
styrka (strength) 30:00 [1]
30*50s:10s. The first 15 I did with a "fitness ball". I am absolutely lost at exercises with that ball :s I try some different, it was hard cause it activates multiple muscle groups, and I have to use all my stability. I felt like a real beginner, but it was fun with some variety to what I am used to. Then I did 5 exercises for my legs and balance. And the last 10 I did some "normaly" exercises for stomach, back, ass and arms.
3 PM
cykling (bike) 1:30:00 [3]
at home in front of the TV and Beverly hills :p It's really boring bike indoors, it was thanks to the TV I managed it today.
Tuesday Jun 8, 2010 #
6 PM
löpning mix warm up/down 25:00 [3]
intervaller intervals (4mins) 25:00 [4]
4*4min:2min on roads at Lilla Älgsjön. Run past a march that I hopefully will do some intervals in soon!! Hope my sister want to join me at some intervals there, I am not so keen go running there myself...
Monday Jun 7, 2010 #
5 PM
löpning mix (running) 1:00:00 [3]
Run to the O-start (above Ågelsjön) and afterward back to the parking (Lillsjön). Run on both small and big paths. It was raining a very nice swedish summer rain!! Love the taste of swedish summer as this rain gives :D
orientering (controls put out) 30:00 [3] **
Put out controls (tapes) for the club training later in the week. Was an easy course.
orientering (O-method) 30:00 [3] **
Run the last lap from the last week junior training. This time I did it in a very slow tempo. But I still foccused at 100% at the orienteering and map contact. Felt good.
Sunday Jun 6, 2010 #
4 PM
löpning mix 1:30:00 [3]
distance on paths, two laps around Älgsjön. Gorgeous day with sun and 22 degrees! My leg felt quite okay, but my stomach hurt soooo :( was not easy to run with that stomach...
Saturday Jun 5, 2010 #
12 PM
löpning mix warm up/down 45:00 [3]
warmed up together with Malin on the streets in Söderköping.
orientering race (sprint-DM) 16:48 [5] 2.7 km (6:13 / km)
ahr:12 max:12
district champs, sprint-O, Söderköping. The course was quite funny, with both lounger routes in -residential district, shorter tricky routes in buildings and routes in the forest. Just a little bit to long winner time to be sprint :O I am satisfied with my race, a very calm-full and methodical one :D After the competition we went to the ice-cream café and took a fabulous victory-lunch ;)
Thursday Jun 3, 2010 #
10 AM
löpning mix warm up/down 25:00 [3]
intervaller intervals 20:00 [4]
5*3min:1min at the tracks in strömsfors.
Wednesday Jun 2, 2010 #
6 PM
löpning mix warm up/down (running) 20:00 [2]
to start/back to the cars
orientering 1:00:00 [4] ***
junior training in Ågelsjön. 2 laps with control picking/map contact. Malin told us that the aim with the training was to run as fast as possible, and with the map contact as the only speed limit. The orienteering should be easy, the terrain flat and fast. So the only thing that should slow down our speed was when we had to read the map. It means you have to simplify a lot. It started very well for me, then after I had made the half first lap I loose all map contact and just focused to run fast and missed two controls in a row.Not good. So I stopped and took some deep breaths and made a restart. I come back to my focus again and the rest of the training went well. But the terrain was not fast, it was tough in all blue berry sprigs. Many of the other juniors/teenager missed a lot. I think they probably thought to much on running fast, what kind of map contact is that? ;) well, I did the same for two controls. The restart I did was really good for me, can be useful at competitions too.
Tuesday Jun 1, 2010 #
10 AM
orientering 1:30:00 [4] ***
shoes: inov gula
Run with my lovely Linn in Näkna/bugsjön. Was ages since I met her. Can't describe how I had missed her. First we run a normal course, took every second control. We talked in one, updated each other about every thing. Despite all talk we managed to run and orienter like champs! I enjoyed both the company and the forest. This forest are absolutely one of the nicest areas around here. After the course we did a kind of pair exercise with a brown contour map (with the controls) and a blank normally map. We run in the lead every second control. The one with the contour map run first, and the other one run after and followed up with the normally map and had to point out where the control where while the leader thought we were there. This part we both run very quiet, think we both had to stay much more focused. Really fun end of the training :) Or today the training was fun from start to finish. Like it always should be. I will run cause it's fun. today time went by so fast! too fast!