Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 31 days ending Aug 31, 2009:

activity

time

miles

orientering

19:12:49

41.32

66.5

1842

76 /

91c

83%

löpning mix

7:30:00

styrka

1:05:00

cykling

1:00:00

intervaller

38:00

rörlighet

10:00

Total

29:35:49

41.32

66.5

1842

76 /

91c

83%

2:45

0:00

» now

Monday Aug 31, 2009 #

löpning mix warm up/down 30:00 [3]

intervaller intervals (hill intervals Åby) 30:00 [3]
max:196

3*1000 m uphill in Åby.
Laptimes:
Lap1: 4.32 min
Lap2: 4.44min
Lap3: 4.47min

Very tough hill, I was dead after each interval, but then it is good training :) I had much better time this evening than last year. My badest time this day was the same at my best time last year! :D =)

Sunday Aug 30, 2009 #

cykling (bike) 50:00 [3]

The first training with my mtb :) sweet!

Saturday Aug 29, 2009 #

löpning mix warm up/down 30:00 [3]

warm up before the competition! Felt good.

orientering race (DM long) 47:00 [4] **
spiked:9/12c

District champ in long distance. Very boring course with alot of running on tracks :S I missed in my opinion too much, but anyway I took the victory :p

Thursday Aug 27, 2009 #

löpning mix warm up/down 10:00 [3]

orientering race (KM) 33:00 [4] **** 3.8 km (8:41 / km)
spiked:13/13c shoes: walsh

Club champ middeldistance. It was a fun course with very intensive orienteering. It was nice running in the forrest at home again. Even if it's not so much prestige in this club champ it were 4 runners from the national team (2 juniors and 2 seniors), so it felt quite good that I took the victory =)

C • :) 2

Wednesday Aug 26, 2009 #

cykling (bike) 10:00 [3]

indoor

styrka (strength) 30:00 [4]

strength at home. "Rockgympa" with jump and core.

rörlighet 10:00 [3]

after the strength

Tuesday Aug 25, 2009 #

orientering (contour-ol) 1:15:00 [3] *****

The sting felt quite okey today, it just itches alot but I can live with it :p A boy (guy) from israel visit me today so I have planned a really good, but hard training in Skvättan. It was a course on a map with contour line only. The area is really tricky so the orienteering is realy hard. I have run the course one time before, but I still have some problems at some parts of the course. This forrest are full with undergrowth (mostly bluberry sprigs) which make it hard for your leg. In hungary it was so easy to run, but here it was the oppsite.

löpning mix (running) 1:30:00 [3]
shoes: walsh

Training 2 in the evening: I run around Ågelsjön on tracks with Kristin and the next (?) world champ Peter Öberg. Cosy training with beatiful nature and alot of time talk about every thing between heaven and earth :)

Monday Aug 24, 2009 #

Note

I am still very swollen since yesterday so I have to rest. To much poison from this wasps.

Sunday Aug 23, 2009 #

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

a short warm up before the middel distance.

orientering race (Hungary cup stage 6) 20:00 [4] ***
spiked:5/5c

Last day in hungary and the last stage, middeldistance (actually the race was in slovakia this day!!) I start very well and get the first controll, felt strong and fast up for the hill. Then just before the second controll 10-20 wasps attacked me. I get at least 12 sting. and my day was over. It hurt so fu**ing much. I took three more controlls, but then it hurt too much and my arms, leg and back was swollen so I walk back to the finnish very sad and scared.

C • OMG 2

Saturday Aug 22, 2009 #

löpning mix warm up/down (warm up) 30:00 [3]

orientering race (hungary cup stage 5) 1:13:55 [4] *** 8.3 km (8:54 / km) +460m 6:58 / km
spiked:18/18c

Stage 5, longdistance in very hot weather!! :) But I like it. A very fun course and a bit more orienteering today than the other days. The area we run on was the some as the WOC middel final and relay.

orientering (micro-sprint) 3:21 [3]

micro-sprint at the university in the evening. FUN!

Friday Aug 21, 2009 #

Note

rest day! Watched the relay and the three heroes in the mens class! Thay really showed fair play and a big hurt! :D

Thursday Aug 20, 2009 #

löpning mix warm up/down (running) 25:00 [3]

orientering race (hungary cup sprint) 26:19 [5] **** 4.1 km (6:25 / km)
spiked:19/30c shoes: walsh

Hungary cup stage 4, sprint in downtown Mickolc. I think this was the best sprint course I have ever run, it was so fun!!! but too long, but it thasn't matter there were so many controlls (30) so I never get bored. Just tired in my leg and tired of the hot weather.

Wednesday Aug 19, 2009 #

löpning mix warm up/down 25:00 [3]

orientering race (hungary cup stage 3) 50:10 [4] **** 4.8 km (10:27 / km) +260m 8:13 / km
spiked:12/13c shoes: walsh

stage 3 middeldistance. A long course with alot of climb. It took time. I missed one controll with over 4 minutes, I was just some few metres from the controll but couldn´t found it. I was looking after a depression in a green area with blackberry thicket.

Tuesday Aug 18, 2009 #

löpning mix warm up/down 20:00 [3]

orientering race (hungary cup stage 2) 1:09:04 [5] **** 8.6 km (8:02 / km) +400m 6:31 / km
shoes: walsh

longdistance. A good race there we had a long routechoise course over the whole map, and I took the absoulutely best route choise, that was outside the map!! It was a good chance I took :) I won with over 8 minutes.

Monday Aug 17, 2009 #

Event: Hungária Kupa 2009 (WOC 2009 Public Races)

löpning mix warm up/down 20:00 [3]

orientering race (hungarycup orienterathlon) 48:00 [5] ***** 5.0 km (9:36 / km) +285m 7:28 / km
shoes: walsh

First stage at hungary cup, and a speciell stage today, orienterathlon. One controll circle with alot of controlls without code, but just one that are yours. If you take wrong you get penalty lap at the laping. It was four lap. indeed, this was fun!!

Thursday Aug 13, 2009 #

löpning mix (running) 50:00 [3]

In Lilla Älgsjön mostly on roads, but also on some tracks.

Wednesday Aug 12, 2009 #

orientering 40:00 [2]

Very slow running, like recovery. First I put out some checkpoints, and then I run with a girl on the summer school.

intervaller intervals (water intervalls in lake) 8:00 [5]

After the marsh football I and Micke run some intervals in the lake (lillsjön) while the others bathed in the lake. It was really tough and I get very high pulse and acid in my legs. First it was just for fun, but it become more and more serious and we will absolutly do it again.

styrka (strength) 35:00 [3]

strength at home, "rockgympa", a mix of jump exercises, core, back and ass. ;)

Tuesday Aug 11, 2009 #

Note
(rest day)

Monday Aug 10, 2009 #

löpning mix (running) 45:00 [3]

Distance with some speed-ups. Run from our flat in göteborg around in the skatås area. really like this place!

Sunday Aug 9, 2009 #

orientering (sprint) 17:00 [4] ** 2.3 km (7:23 / km)
ahr:160 max:191 shoes: asics GT-2130

The first sprint race for the day in Ålborg (in the park). Really fun!

orientering (sprint) 16:00 [5] 2.3 km (6:57 / km)
ahr:174 max:190

The second sprint race for teh day after 45 min rest. This race I run much better then the first one. This was also really fun. This one was more among the bulidings.

löpning mix warm up/down 30:00 [3]

Saturday Aug 8, 2009 #

orientering 1:20:00 [4] **** 7.1 km (11:16 / km)
ahr:156 max:182 shoes: walsh

Longdistance on a really beatiful map! Like this area =) Still very green, but it is FUN! Belive it or not...!

Friday Aug 7, 2009 #

orientering (middel pre jwoc) 52:00 [3] ****
shoes: walsh

A middel race. To one controll I lost my emit tray, so it was just turn around and look for it, and I was lucky and found it!! :D Otherwise my motivation was bad today. The best thing of the whole training was the last hill from the last controll to the finnish. It was really really steep, and quite long, and I run like hell!! =) With all the others on the top watching me!

Thursday Aug 6, 2009 #

orientering (relay denmark) 1:30:00 [5] ***

relay with denmark and austria! The best training for the week =) Three legs, there I run them all.

Wednesday Aug 5, 2009 #

orientering (routechoices) 1:25:00 [3] ****
shoes: walsh

one courses that we run two times to see the best routechoices.

orientering (relay-relevant denmark) 1:00:00 [3] ****

Training on a forrest close to the relay area. with other words was this training relvant for the relay! It was nice, and it look like the south of sweden. Very open forresta and not so much green. We also past the competition area for the relay with the car and it look sooo COOL! It will be awesome :D

Tuesday Aug 4, 2009 #

Note

training camp denmark tuesday - sunday! :)

orientering (denmark) 1:09:00 [3] ****
ahr:159 max:178 shoes: walsh

First training on the camp in denmark. Look at the forrest, all the green and the yellow areas! It took time!

orientering 1:18:00 [3] **** 7.2 km (10:50 / km)
ahr:162 max:179 shoes: walsh

not so much green at this training! really enjoy it!

Sunday Aug 2, 2009 #

löpning mix warm up/down 25:00 [3]

warm up, felt a bit shaky in my legs. but not nervous at all for the race, jus happy that I run again.

orientering race (ultralong-SM) 2:00:00 [3] *** 13.0 km (9:14 / km) +437m 7:54 / km

swedish champs Ultralong. Now afterward I can said that this was really stupid and the idea to run a ultrlong after 9 days rest and 8 days with illness was crazy!! But well, I get good training, and alot of pain in my body, I have aches in every little muscle. that's nice! ;) I was just jogging around the whole race, and it was quite boring with mass-start, every one run after each other. I´m a bit angry of that. Want to run ín norway (or denmark) with induviduell start and good courses. So suppose I have to changes club to a norwegian one now! otherwise I will keep on dreaming of "real "long-distance races.

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