Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 31 days ending Dec 31, 2009:

activity

time

miles

skidor

10:16:00

löpning mix

8:46:00

7.77

12.5

orientering

7:06:00

7.46

12.0

19 /

20c

95%

styrka

5:55:00

cykling

5:29:00

intervaller

5:00:00

inre muskelatur

3:30:00

Löpskolning

1:00:00

Total

47:02:00

15.22

24.5

19 /

20c

95%

4:17

0:00

» now

Thursday Dec 31, 2009 #

skidor 1:45:00 [3]

skii in the morning/lunch. Very funny. felt good this last day of the year! Looking forward to 2010, it will be great for sure :) Happy new year!

inre muskelatur 7:00 [1]

Wednesday Dec 30, 2009 #

inre muskelatur (crawl) 7:00 [1]

cykling (bike) 30:00 [4]

intervals at the bike at home. 70s work, 20s active rest.

styrka (strength) 30:00 [3]

at home, strength 30*50s:10s.

Tuesday Dec 29, 2009 #

skidor (skii) 1:20:00 [3]

skii in Ålberga. it was really cold today (-10 degrees) and the tracks were like ice. It was scary and I thought many times that I should die. Nice but cold weather tough. Fun to train in a new area!

inre muskelatur (crawl) 7:00 [1]

Monday Dec 28, 2009 #

inre muskelatur (crawl) 7:00 [1]

löpning mix warm up/down (running) 35:00 [3]

Together with alexandra and Albert! We were talking about switzerland and stuff. it was just we on the warm up, cosy, felt like back in old days. =)

intervaller intervals (300m) 30:00 [5]

8*300m at the indoor track, 100s in start interval. We were not many today, I and Alex were the only girls, but that was just nice. Good to have my favourite girl back again!! :D we run much faster than I did last time. The avg time was like 56-57s. Yummy!

Löpskolning 10:00 [3]

running exercises

Sunday Dec 27, 2009 #

inre muskelatur (crawl) 7:00 [1]

skidor (skii) 1:30:00 [3]

skii with Annah in strömsfors. some laps at the 7km track. a lot of people there today, fun to see!

styrka (strength) 30:00 [3]

at home, 30*50:10

Saturday Dec 26, 2009 #

inre muskelatur 7:00 [1]

orientering 1:47:00 [4] ** 12.0 km (8:55 / km)
ahr:162 max:179 spiked:7/7c shoes: icebug löparskor dubb

Sunday-training with my club. Run a orienteering course with Micke W, Peter B and Henrik H. It was heaps of snow today too. In some places it was up to a half meter snow! :O It felt like I was running in a marsh or did high knees in a thick mattress. Very funny! Very hard! Very good for my muscular strength!

skidor (skii) 1:26:00 [3]

in the evening: skiing at Strömsfors. Before I start this session I was really tired in my leg (the backside of my thighbone are working hard when I do snow-running), till my suprised this training felt good, it helped me to recover my legs :)

C • "backside of my thighbone" 2

Friday Dec 25, 2009 #

löpning mix (running) 1:31:00 [4] 12.5 km (7:17 / km)

Running at Älgsjön with my brother at the 12km track. It was snow on the track so felt like we were running in the forest. It took really long time, altough it felt that we had a good speed. The weather was not good at all, almost raining. But a really good experience to train in this conditions. and good strength training for my backside thighbone (they are working hard when I do snow-running.)

inre muskelatur 7:00 [1]

Thursday Dec 24, 2009 #

skidor (skii glöggtur) 1:20:00 [3]

"glöggtour" early in the morning with my club. because of all snow I and annah took the skii instead of running. one more christmas tradition. it was a beautiful morning, and a good start of the day! It's a white christmas this year, perfect :) Merry christmas every one!!

inre muskelatur (crawel) 7:00 [1]

Wednesday Dec 23, 2009 #

styrka 1:00:00 [3]

3 set with "Rockgympa" and then 10 min core at home.

inre muskelatur 7:00 [1]

Tuesday Dec 22, 2009 #

inre muskelatur 7:00 [1]

löpning mix 1:50:00 [3]

Running to Santa Claus with Annah, Lina, mum, henrik and my sister (and the rest of my club) . It's a tradition now, and it's really cosy. this year with alot of snow, so real christmas feelings. and we met the santa cluas :)

Monday Dec 21, 2009 #

styrka (core) 10:00 [2]

at home after the runnning. did some core exercises in a ladder ; 60s-50s-40s-30s-20s-10s-10s-20s- and up to 60s again, with 10s rest between each.

inre muskelatur 7:00 [1]

löpning mix warm up/down 30:00 [3]

warm up with my sis, and afterwards I warm down myself back to the car.

styrka intervals (4min snöpuls) 30:00 [5]
ahr:180

4*4:2min in the snow, Lilla Älgsjön. I have like snow up to my knee, so it was HARD. Like it alot tough :)

Sunday Dec 20, 2009 #

inre muskelatur 7:00 [1]

Saturday Dec 19, 2009 #

inre muskelatur 7:00 [1]

cykling (bike) 40:00 [3]

at home, watching the cross country skii competition. Northug took the victory! :)

styrka (strength) 20:00 [3]

50:10

Friday Dec 18, 2009 #

inre muskelatur (crawel) 7:00 [1]

styrka (strength) 25:00 [3]

work out 1: Strength in the morning. it was supposed to be the only training for the day. I did't have much time before work because I oversleep...But then when I was on my way to work my boss called me, and I get the news that I shouldn't work today. so get time for some more training!

skidor (skii) 1:25:00 [3]

work out 2: Instead of going to work, I went with mum and dad to the skii-track in an awesome weather!

löpning mix warm up/down 30:00 [3]

work out 3: warm up outdoor with a lot of clothes!! warm down indoor with kickan!

Löpskolning 10:00 [3]

6 laps with running exercises at the track before the intervals.

intervaller intervals (300m track) 30:00 [5]

10*300m with 100 s start interval indoor at the track, stadium arena. it felt really good and easy today, much better than last time, and that altough this was my third training for the day. :D Yummy!

styrka (core) 10:00 [1]

core after the intervals with Kickan and hanna. Now I really was tired, so this was tough.

Thursday Dec 17, 2009 #

inre muskelatur (crawel) 7:00 [1]

Wednesday Dec 16, 2009 #

inre muskelatur 7:00 [1]

skidor (skii) 1:30:00 [3]

Skiing!!! It's alot of snow here now, come this night, so in the morning I, mum and dad was at our club house and skii around the 5km track. The first lap was hard because we have to go in all snow and make a track, but then it was much easier and faster. soooooo fun!

löpning mix warm up/down 30:00 [3]

warm up and down with Kickan, Frida, Linnea and Emil. was just we and one more boy at the training this evening. It was frozen cold so I understand why the rest were at home ;) but at the same time they really missed some thing.

intervaller hills (lång backe åby ) 40:00 [5]

3*long hill intervals in Åby, just running without exercises. It was very, very, very slippery. and hard to run fast, I took one step forward and two backwards. Have alot of aches since yesterday, and I will probably get more after this session. Yummy!

Tuesday Dec 15, 2009 #

inre muskelatur 7:00 [1]

löpning mix warm up/down 15:00 [3]

warm up to the start, talking with Johanna Ö about every thing.

orientering race (Löpex night extreme) 1:10:00 [5]

Löpex Night Extreme, in Söderköping. The start was in the centrum, then we run around Petersburg, up and down for the hill a couple of times. It was really tough. and it was snow on the ground, doesn't make it easier so to say. hard work! But really fun with all runners start together. Did maybe some stupid route choises, and a mistake on one controll, the rest was good. but was tired in the snow and was almost 10 minutes after linnea gustafsson who was the winner. She is really good right now, and I was just some seconds after linnea L and Johanna so I am satisfied. the training was good :)

Monday Dec 14, 2009 #

inre muskelatur 7:00 [1]

löpning mix warm up/down 30:00 [3]

Löpskolning 10:00 [3]

running exercises indoor.

intervaller intervals (300m) 30:00 [5]

10*300m with 100s start interval in stadium arena, at the indoor track. It was the first time we run 300m for this season. It felt good, but it felt also much longer than 200m. after the interval I have planned to do some strength but Limpan get really bad, just fall asleep all the time so have to get her in an ambulance to the hospital :S

Sunday Dec 13, 2009 #

orientering (skink race) 1:14:00 [3]

"skink race" with my club. Every one should guess their time before the race, and the winner is he/she ¨that appreciate their time best. I was just 1.5 minutes ahead of my time, but the winner was 12 seconds!! it's crazy. very fun and cosy time with the club.

inre muskelatur 7:00 [1]

Saturday Dec 12, 2009 #

inre muskelatur 7:00 [1]

Friday Dec 11, 2009 #

inre muskelatur 7:00 [1]

löpning mix warm up/down 30:00 [3]

with malin and Linnea :)

Löpskolning 10:00 [2]

running exercises before the intervals. 6 laps.

intervaller intervals (200m) 30:00 [5]

2*10*200m with 74s start interval. was tired, showed real fighting-face :d

styrka (core) 10:00 [2]

after the intervals.

Thursday Dec 10, 2009 #

löpning mix warm up/down 20:00 [3]

before and after the intervals.

intervaller intervals (3mins) 20:00 [5]

5*3:1mins intervals at the tracks in Lillsjön.

inre muskelatur (crawel) 7:00 [1]

styrka (strength) 1:00:00 [3]

"rockgympa" with my club in the evening.

Wednesday Dec 9, 2009 #

inre muskelatur 7:00 [1]

intervaller hills (hill intervals) 1:00:00 [5]

Long hill intervals in Åby. 3*the hill, with exercises in the reps.
very good laptimes:
lap1: 9.23
lap2: 9.27
lap3: 9.33

löpning mix warm up/down 30:00 [3]

Tuesday Dec 8, 2009 #

inre muskelatur 7:00 [1]

cykling (bike) 1:12:00 [3]

mostly on tracks.

styrka (strength) 20:00 [3]

First 10*50:10 with stomach, back and ass. Then 10*50:10 with different exercises of "plankan".

Monday Dec 7, 2009 #

styrka (core) 10:00 [1]

after the intervals.

inre muskelatur 7:00 [1]

löpning mix warm up/down 30:00 [3]

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

intervals indoor in stadium arena.
avg time: 37s.

Löpskolning 20:00 [3]

running exercises before and after the intervals.

Sunday Dec 6, 2009 #

inre muskelatur (crawel) 7:00 [1]

orientering (ågelsjön) 2:00:00 [3] ****

Long run in Ågelsjön, like controll picking. Run to the map with Frida and malin, then I run the course by myself and run back to Lillsjön, and today I took the big alpine hill on my way home. I was really tired and my concentration was not like that good. proud that I took the big hill in the end, but the rest of the session doesn't feel good at all. Afterwards it was disco in the dressing room like always. That's the thing I like most with the sunday-trainings. It's freaky. Old girly hits, like todays spice girls, hanson and aqua. and then the highets volume. and every one just freak out :d

Saturday Dec 5, 2009 #

Note
(sick)

still felt a bit tired since the vaccination.

Friday Dec 4, 2009 #

Note
(sick)

yesterday I took the vaccination against the swine flue, so today I wake up with fever and tiredness.

inre muskelatur 7:00 [1]

Thursday Dec 3, 2009 #

inre muskelatur (crawel) 7:00 [1]

cykling (bike) 7:00 [2]

warm up at home, indoor.

styrka (strength) 40:00 [3]

strength at home with awsome music!! and a good strength program. 2*20*40:10.

Wednesday Dec 2, 2009 #

inre muskelatur (crawel) 7:00 [1]

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

warm up with the gang, and warm down with Kickan och Johanna Ö.

intervaller hills (hill intervals with jump) 40:00 [4]

3*long hills with jump in Åby. Run the long hill in Åby, with different exercises like "attack steps, ankle jumps, skipping and speed ups". It was cold and really slippery on the streets, so I have to watch out a bit.
Lap times:
9.46min
9.54min
9,52min

satisfied with my times, and that the last one not was the badest one. BUT, when I do this hill intervals with exercises it's difficult to compare the times, because it depends so much how well you do ever exercise from time to time. So insted I goes on the feeling, and my feeling was very good at all laps. And the last one was very good, so much power at the end =)

Tuesday Dec 1, 2009 #

cykling (bike) 3:00:00 [3]

A long biketrip to Betlehem, put out some controlls for a clubtraining. At the start I really enjoyed it, but at the end my feet get so cold, it was horrible, so quite good speed at the way home.

orientering race (Löpex Night extreme) 55:00 [4] ***
spiked:12/13c

Löpex Night Extreme, Night race in Olstorp, Linköping. Today the course was quite easy and it was much running on tracks. It was fun and I just did a small misstake at the last controll. As always when it's night it felt that I run faster than ever before. :p

löpning mix tempo 15:00 [2]

warm up with Linnea, around the illuminated track and the hill.

inre muskelatur 7:00 [1]

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