Training Log Archive: forsbergskanIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
löpning mix warm up/down 30:00 [3]
shoes: walsh
Warm up in the forrest together with Linnea, Frida, Olle, Hyden and Tynne. The legend (?) Tynne led us through the forest, down to the big marsh (fjällmossen) and then to the startpoint there we got our maps.
orientering (Fjällmossen) 1:10:00 [3] ****
shoes: walsh
orienteering training in an incredible wonderful and to me unknown terrain around "Fjällmossen". It was perhaps the warmest day this spring, so it was tough. Also it were bilberry sprigs up to the head. I 'm not kidding. Or OK up to the knees,and that's true! It was like trudging in snow, but with a heat of summer. The word Tough describe this training very well. It was deadly tough, and I will be deadly tough and strong. Now will everything that happens in Finland be easy =) YUMMY!
Friday May 29, 2009 #
löpning mix warm up/down (running) 40:00 [3]
intervaller intervals 20:00 [5]
shoes: nike lättviktskor rx terrain
8*200m+200m, with 110s start interval. 200m fast running and then directly 200m slow running, and then a new lap and so on. I felt deadly tired. But the weather was nice! :p
Thursday May 28, 2009 #
löpning mix warm up/down 1:00:00 [3]
shoes: asics GT-2130
löpning mix race (vårruset peking) 18:24 [5] 5.0 km (3:41 / km)
shoes: nike lättviktskor rx terrain
Vårruset in Norrköping, 5000m cross country race on the street during the centrum of Norrköping. About 7000 women, and alot of people on the town cheering. The first half felt okey, then I get some problem with my stomach :S But, but I reached the finnish in 7th place. It was okey. Besides my result and time I really enjoy this race! It's so fun with all people :)
Wednesday May 27, 2009 #
orientering intervals 50:00 [3] ***
shoes: walsh
Orienteering-intervals by Mats Röjgård. The rumour said that this is a variant of training who have given World champs in Kolmården before, and hopefully again. =)
Tuesday May 26, 2009 #
löpning mix (running) 45:00 [3]
shoes: asics GT-2130
Running on the tracks at Lilla Älgsjön. I really love this place! :D It was rain in the air, but it does nothing. It felt very good. a funny thing, was that the ant-hill I saw for a year ago is still resereved.
Note
the whole team to NOC (nordic champs) and the half team to JWOC are now selected. And I am in the both teams! =) Very happy for that!
Preview selected JWOC Italy, 6-11 july
Tove Alexandersson, Stora Tuna OK
Beata Falk, Hagaby GoIF
Anna Forsberg, OK Kolmården
Jenny Lönnkvist, Tullinge SK
Gustav Bergman, OK Ravinen
Olle Boström, Järla Orientering
Johan Runesson, OK Tisaren
The team to NOC 6-10 june:
Tove Alexandersson, Stora Tuna OK
Viktoria Ernstsson, FK Göingarna
Beata Falk, Hagaby GoIF
Anna Forsberg, OK Kolmården
Helena Karlsson, Bromma-Vällingby SOK
Kristin Löfgren, Järfälla OK
Jenny Lönnkvist, Tullinge SK
Linnea Martinsson, OK Tyr
Lisa Pedersen, OK Skogshjortarna
Anna Segersson, OK 64 Torpa
Gustav Bergman, OK Ravinen
Olle Boström, Järla Orientering
Erik Johansson, Halmstad OK
Kalle Johansson, Halmstad OK
Jonas Leandersson, OK Tyr
Jerker Lysell, Rehns BK
Martin Regborn, Hagaby GoIF
Albin Ridefelt, OK Linné
Johan Runesson, OK Tisaren
Anton Tynong, Gävle OK
Preview selected JWOC Italy, 6-11 july
Tove Alexandersson, Stora Tuna OK
Beata Falk, Hagaby GoIF
Anna Forsberg, OK Kolmården
Jenny Lönnkvist, Tullinge SK
Gustav Bergman, OK Ravinen
Olle Boström, Järla Orientering
Johan Runesson, OK Tisaren
The team to NOC 6-10 june:
Tove Alexandersson, Stora Tuna OK
Viktoria Ernstsson, FK Göingarna
Beata Falk, Hagaby GoIF
Anna Forsberg, OK Kolmården
Helena Karlsson, Bromma-Vällingby SOK
Kristin Löfgren, Järfälla OK
Jenny Lönnkvist, Tullinge SK
Linnea Martinsson, OK Tyr
Lisa Pedersen, OK Skogshjortarna
Anna Segersson, OK 64 Torpa
Gustav Bergman, OK Ravinen
Olle Boström, Järla Orientering
Erik Johansson, Halmstad OK
Kalle Johansson, Halmstad OK
Jonas Leandersson, OK Tyr
Jerker Lysell, Rehns BK
Martin Regborn, Hagaby GoIF
Albin Ridefelt, OK Linné
Johan Runesson, OK Tisaren
Anton Tynong, Gävle OK
C • yay! 2
Monday May 25, 2009 #
Note
(rest day)
Sunday May 24, 2009 #
orientering race (J-cup middel) 33:00 [5] **** 3.8 km (8:41 / km)
shoes: VJ gråa 2009
Junior-cup D20E, Sundsvall, middel distance. The last competition for this weekend, and this was my best race! :D The first half of the race went up in the mountains, with quite difficult orienteering and the final part was more easily, with high speed and easy orienteering. There was a sense of continental terrain in the end, and the beginning reminded of Soumi. It was tough to run at the beginning, because I haven't warmed up properly. But in pace with the race I became more alert and run faster. =) Indeed, I am satisfied with the weekend, and I really look forward to see the selections!
löpning mix warm up/down 40:00 [3]
The way to start was very dirty and it was difficult to warm up in the start area. Not so good for me, but it was just to accept.
Saturday May 23, 2009 #
orientering (j-cup long) 1:03:00 [4] ***** 7.0 km (9:00 / km)
shoes: VJ gråa 2009
Junior-cupen D20E, Suundsvall, long distance. A very tough long distance, both technical and physical. The forrest and terrain was amazing! Did some stupid misstakes, but run very well on the long courses and the "Italian-controlls". Try to bring out all the positive things!
löpning mix warm up/down 1:00:00 [3]
Friday May 22, 2009 #
orientering 1:00:00 [2]
Just walked or run very easy at a map in Sundsvall. To see how the terrain was and wich technique who was useful.
Thursday May 21, 2009 #
löpning mix warm up/down (running) 1:00:00 [3]
Warm up for the sprint both with map and without. After the race I warm down with Alva.
orientering race (J-cup sprint) 12:00 [5] ** 2.1 km (5:43 / km)
spiked:13/14c shoes: walsh
Junior-cupen D20E, Suundsvall, sprint distance. The first of three competitions in Sundsvall, wich worked as a kind of selection races for the national team, both for NOC and JWOC. Today it was only one class for all the juniors. That meant that the class was very large, namely 126 girls. Even the Danish national team was in sundsvall for this weekend, so it was alot of good competitors. I came at 5th place, about 30second after Jenny. It was very tight with the seconds. I did a stupid misstake on one controll, and it was there I lose the victory. But overall I am very satisfied with the race!
Tuesday May 19, 2009 #
orientering 1:04:00 [3] ****
Orienteering on the map of Bethlehem. A training with relevant terrain for the competitions in Sundsvall this weekend. Good flow and feeling. Give me the competitions today! I am hungry ;)
Monday May 18, 2009 #
löpning mix warm up/down (running) 40:00 [3]
shoes: asics GT-2130
intervaller intervals (300m with map) 30:00 [5] **
Intervals on the running track, Borgsmo. 2*5*300m with 100s start interval + 2*300m, serie rest, 2*300m. Today we run with a sprint map, reading the courses while running the intervals. Tried to take fast and good decision, and at the same time run as fast as I used to do on this intervals.
Sunday May 17, 2009 #
orientering (long running) 1:59:20 [4] **
max:174
Longdistance from lillsjön. In principle we run around ågelsjön on trails and in the forrest. I ran together with Linnea, frida and Peter S. It was awesome. We were shining with the sun. In the beginning we ran along the waterside, which meaned alot of climbing. =)
Saturday May 16, 2009 #
orientering 30:00 [3] ***
Some orienteering as a little warm up for the hill intervals. ran at the map "Bethlehem". The terrain is similar to sundsvall. It went well until I saw a fox, then I get lost!
intervaller intervals (hills) 30:00 [4]
Short hill intervals in the forrest in a quite steep hill. Every interval took about 30second. I felt very strong!
Friday May 15, 2009 #
löpning mix warm up/down (running) 40:00 [3]
Warm up: one lap on the track and 6*30s:30. After the intervals I run down one lap on the track with alex. =)
intervaller intervals (300m) 30:00 [5]
3*5*300m with 100s start interval, on the running track, Borgsmo. Today it felt very good, and it was much easier to run today than the first session on the running track for some weeks ago. It felt like I was as fast as usain bolt, almost. aaaah in my dreams... :p
Avg laptime: about 56s
Avg laptime: about 56s
Thursday May 14, 2009 #
orientering 1:13:00 [3] *****
ahr:150 max:166 spiked:14/15c
Clubtraining in Skyttholmen. contour-orienteering. The map we run on is really hard when all the details and colors are in, so you can imagine how this was. Very difficult, but a fun challenge! It's pretty hard to run in the forrest now, when it's a lot of bilberry sprigs on the ground. Sometimes they are very high, indeed up to the knees on me. It is like trudging in snow. :)It felt tough today, but I enjoy the forrest and the weather! And also, I saw a little moose calf today. Sweet!
orientering 1:00:00 [3] *
After lunch I run with Chompe in Lillsjön, looked after lost school-kid :P
Wednesday May 13, 2009 #
övrigt (rugby) 30:00 [3]
a kind of rugby at school on the sport lesson.
orientering 40:00 [3] ***
spiked:14/16c
Junior training in Finspång, at the same map as the elitserien race some weekends ago. Technique training with focus on fast and safe entrances and exits to the controls. worked with the attackpoints and anticipation in really high speed. The course was divided into two parts with 14min jogging between each part. It was really fun, and I managed it good. Just lost some koncentration in the end.
Tuesday May 12, 2009 #
cykling (bike) 1:00:00 [3]
bike indoor at home, watching Blue water high. my
favorite program, so I was really lucky that it was on the same time as my training! I find it rather boring to cycling indoors, but with the right entertainment it can go. =)
favorite program, so I was really lucky that it was on the same time as my training! I find it rather boring to cycling indoors, but with the right entertainment it can go. =)
styrka (strength) 30:00 [3]
strength with my gym ball after the cycling.
Monday May 11, 2009 #
löpning mix warm up/down (running) 40:00 [3]
warm up with with the other, run one lap on the illuminated track in Borgsmo and then six 30s:30s. Warm down 10 min with alex.
intervaller intervals (300m) 30:00 [5]
ahr:173 max:194 shoes: nike lättviktskor rx terrain
3*5*300m with 100s start interval at the running track, Borgsmo. It felt very good today and I am proud that I run three set! :D
avg laptime: 56-57s
avg laptime: 56-57s
Sunday May 10, 2009 #
löpning mix warm up/down 50:00 [3]
warm up 40 min, and warm down 10 min with Anna S.
Before start I met Ismo, my old nation coach (for the juniors), which I think gave me extra energy and above all a sense of safety. Ismo is a really good coach, and I had to admit that I miss him a bit. But of course the coaches we have now are heavy! =)
Before start I met Ismo, my old nation coach (for the juniors), which I think gave me extra energy and above all a sense of safety. Ismo is a really good coach, and I had to admit that I miss him a bit. But of course the coaches we have now are heavy! =)
orientering race (junior cup) 32:26 [5] ***** 3.98 km (8:09 / km)
spiked:12/14c shoes: VJ gråa 2009
Junior cup, middel distance, W20 elite, Söders orientering, Stockholm. Today I came in 2nd place, wich I am very satisfied with. The race was okey, but not more. I had good speed, but some problems with the direction. I had to correct the direction often to not go wrong. It was a difficult but very fun course :D This race and the result gave me confidence!! And right now I really need that :)
Saturday May 9, 2009 #
löpning mix warm up/down (running) 40:00 [3]
warm up to the start, felt good and I was very tagged.
orientering race (junior-cup) 58:00 [5] *****
spiked:11/12c shoes: VJ gråa 2009
junior-cup longdistance W20 elite, Gustavsbergs OK, Stockholm. It was fun terrain,with many details. Fun courses and I was strong both physically and technically. Did a small misstake to the first controll. To the second controll which was a longer course I run very well, and came straight on to the controll, the problem was just that it was wrong Code figure, so I ran around there for about 5 minutes. Then an old man convinced that the controll was the right one. Anyway the organizers had to delete the competition ;(
Friday May 8, 2009 #
Note
(rest day)
Thursday May 7, 2009 #
styrka (strenght) 15:00 [3]
After the running.
löpning mix (running) 45:00 [3]
I run easy distance into the sunset! :) After that I had been with Alex and supported the boys at grabbhalvan(a running race in the city for boys only), I went to Strömsfors and run at the illuminated track. It's really nice in the forrest now and I enjoy it :D
Wednesday May 6, 2009 #
styrka (box) 50:00 [3]
Box-workout in school. TOUGH!
intervaller hills (hill intervals) 1:00:00 [5]
4*hill intervals in yxbacken, (the family-hill). one interval was half the hill, and the steepest part of course! It was fun and I felt strong. Also it was nice view and good weather. I like it!
Tuesday May 5, 2009 #
löpning mix (running) 50:00 [3]
Easy distance from my house on roads in krokek. Felt quite good, but a little tired in my legs. Not so long time because I and the other girls went to visit one of our sponsor, Skönero kött!
Monday May 4, 2009 #
löpning mix warm up/down (running) 40:00 [3]
intervaller intervals (30:30) 6:00 [4]
6*30s:30s on the street around Borgsmo
intervaller intervals (300m) 30:00 [5]
shoes: nike lättviktskor rx terrain
Intervals outdoor on a running track, Borgsmo! 2*5*300m with 100s start interval. It felt quite good today, and it was fun. I like to run fast :D
Sunday May 3, 2009 #
löpning mix warm up/down (running) 1:00:00 [3]
warm up 40 min, and warm down 20 min with my chicks Linnea and Frida!
orientering race (Nais-träffen middel) 31:00 [5] 3.7 km (8:23 / km)
Nais-träffen, middel, W21 Elite. A really tough race, with alot of climb. But it was fun.
Saturday May 2, 2009 #
löpning mix warm up/down (running) 30:00 [3]
warm up 30 min.
orientering race (Nais) 1:11:00 [4] *** 7.8 km (9:06 / km)
spiked:14/16c shoes: walsh
Competition, Ladukärret, Nais orientering, women 21 elite. A very tough and technically demanding long- distance. It was alot of good competitor and I won 4second before Frida. Crazy! I did two misstakes, about 4 minutes together, it's too much. But the rest was good, and I run well on the long courses. =)There were three really long courses, and a couple of middel-long courses. I won two of the long courses and was second on one of them, just a few second after! That's nice :D Also I run good at the last controlls, and have the best time to all the controlls on the last part of the race.
Friday May 1, 2009 #
löpning mix warm up/down (running) 50:00 [3]
warm up 30 min. Warm down 20 min with Ida.
orientering race (Vårspringet) 32:00 [4] **** 4.0 km (8:00 / km)
spiked:12/13c shoes: walsh
Orienteering competition, vårspringet, Linköpings OK, women 21. Apart from the third controll it was a good race with high speed and concentration. The tactic for the day was to run close to the line. That tactic gave me a victory :D