Training Log Archive: forsbergskanIn the 31 days ending Jul 31, 2010:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||
Saturday Jul 31, 2010 #
Note
(sick)
Friday Jul 30, 2010 #
Note
(sick)
felt better than yesterday, just a bit snotty.
10 AM
orientering race (stage 5) 55:00 [5] ***
stage 5 o-ringen, chasing start. Went out as number 2nd and in as number 2nd after Ida Bobach. Really satisfied with that result. I actually took 2 minutes of Ida at the start of the race, to the radio control. But then I lost them again and in the end Ida was about a half minute faster than me on the course. But that 30 seconds she get just on the running to the two last control. Felt good to know that I can have her speed in the forest. I am really satisfied with the whole week (beside day 3), and it was good for my self confidence to beat all the swedish runners and also the other all over the world ( beside Ida) :p. I am deff. back on track again!!
löpning mix warm up/down 40:00 [3]
Thursday Jul 29, 2010 #
Note
(sick)
have get a cold, but it's quite okay, can run.
9 AM
löpning mix tempo 1:00:00 [3]
40 min warm up. after the race 20 min warm down back to the start to get my jacket.
orientering race 51:00 [4] ***
shoes: Inov8 dubb gröna
stage 4, long. I did 1 minute mistake on the first control and lost 1 minute cause I get stuck in the green to the second last :S Otherwise good, just a bit sad I missed some important time on silly things. Will go out as numer 2 in the chasing start tomorrow. 4.57 min after Ida, and 1 minute before therese. Here we gooooo! :D
Wednesday Jul 28, 2010 #
Note
rest day today! My wound didn't hurt so much longer, like, like :D
Tuesday Jul 27, 2010 #
12 PM
löpning mix warm up/down 40:00 [3]
orientering race (stage 3) 1:09:00 [5]
stage 3. quite warm today. And I was quite hungry, ate my breakfast 6 hours before start, not good. I start quite good though, just a bit slow maybe. Then I did 2 silly and big mistakes on two controls in the end. 8 minutes after Ida today! :O Almost what I missed. Poor I. But I better stand up tall and come back for more!! rest day tomorrow and then it's time for a perfect race! Look forward to that. second in the overall now..
Monday Jul 26, 2010 #
11 AM
löpning mix warm up/down 55:00 [3]
5 min warm down, 50 warm up
orientering race (stage 2) 31:00 [5] 3.6 mi (8:37 / mi)
Stage 2, middle distance. 1 place, almost 1 minute before Ida Bobach! Did around 1 minute mistake at nr 6, otherwise it was really good. want a perfect race soon! first in the overall :D
Sunday Jul 25, 2010 #
10 AM
löpning mix warm up/down 50:00 [3]
warm up in really heavy rain. fun but cold.
orientering race (o-ringen stage 1) 55:00 [5] 6.9 km (7:58 / km)
shoes: Inov8 dubb gröna
An okay first day. Did a quite big mistake to nr 2. otherwise it was cool. good start! 2nd place, 55 seconds behind Johanna Lönnkvist. fall on a stone and got a big wound on my leg, it's hurt.
Friday Jul 23, 2010 #
löpning mix (running) 30:00 [3]
intervaller intervals 10:00 [4]
10*20s:40s. Just like warm-up for O-ringen.
Thursday Jul 22, 2010 #
2 PM
löpning mix 1:27:00 [3]
quite slow pace.
Wednesday Jul 21, 2010 #
6 PM
löpning mix warm up/down (running) 30:00 [3]
warm up with Alex and Hanna one track around the tracks in the forest and then did some speed-ups on the street. warm down at the grass field afterwards.
intervaller intervals (tracks 200m) 30:00 [5]
ahr:185 max:193
Run 2*8*200m with 70s start interval and then 2*200m on the running track in Borgsmo. The first set felt really good and I was running quite fast (36/37s). The second set was a nightmare though, I lost all power and run quite slow. But I did them all :D After the two set I did two more a bit faster which felt really good :) Fun to run on the track again. And fun to meet Alex and Hanna :) It were actually just we three and August and Alexander. Really cozy. A good news is that Alex probably will move to Gothenburg after the summer too!! Will be so cool to have her in the same town as me :)
Tuesday Jul 20, 2010 #
10 AM
orientering 1:10:00 [3] **
spiked:16/16c
I have the foreigner Eran here so we went for a training before my job. Run a course at Lilla Älgsjön, even called The moose lake :d Was really tough physical with blueberry sprigs up to over my knees!! Nice in the forest as always though. We run at the solid "Naturpasset" controls which was good.
Sunday Jul 18, 2010 #
5 PM
löpning mix warm up/down (running) 30:00 [2]
1 lap warm up around the illuminated track and 1 lap warm down. Saw my second snake for today, and the third this week :O Disslike! Hope I have seen all for this year now!!
intervaller intervals (2mins) 30:00 [4]
max:180 shoes: asics GT-2130
10*2min:1min. I had a really good feeling!
styrka (core) 10:00 [1]
Saturday Jul 17, 2010 #
12 PM
löpning mix (strömsfors) 30:00 [4] 7.0 km (4:17 / km)
took the car to the clubhouse, my plan was to run for 90 minutes. The first 15 minutes I really enjoyed to run in the pouring rain. Then I heard and saw some Thunder. Thought it was quite okay still to run. But, when I just had passed the cross-park I saw and heard the thunder at the same time. It was just over me :O I have never run so fast the last kilometer!!! Will soon go out again and do a new try! Quite good weather now :)
5 PM
löpning mix 1:30:00 [3]
wiie, finally good weather :) Went with dad to Lilla Älgsjön. Run 1 lap on the 7km track, 2 laps on the 3km track and then run on the road to Drömgruvan. Was a bit tired in the start but it get better and better. I saw a lot of blueberries so I know what to do tomorrow!! :D Yummy.
Thursday Jul 15, 2010 #
4 PM
löpning mix 1:30:00 [3]
Long run on roads; vallda trekant-kyrkbyn-sandsjöbacka-särö-golfbanann-home. Run with my sister on a bike as company. Really hot and sunny!!! Nice trip though :)
Wednesday Jul 14, 2010 #
6 PM
styrka (strength) 45:00 [2]
different kind of strength exercises for the whole body. Also I did some balance exercises. I was on my way out for a running training the whole afternoon. But cause I thought it should be a very "grey training" just go out for a run with heavy legs I decide to go either black or white. It ended up with a strength workout with 100% focus on the right stuff.
Tuesday Jul 13, 2010 #
5 PM
orientering (skatås) 50:00 [4]
I run first and put out tapes for Angela, Matt and my Sis. The course was only 3 km (or hopefully some meters longer?) but it took me (and the others)so long time. It's really hard to run in the forest around Getryggen now, so much on the ground. I had really good flow though!!! :D It was good for me to have a little bit of time pressure. Matt just catch me up at the last control.
löpning mix warm up/down 25:00 [3]
I think it took 15 to the start and maybe 10 min back. On the warm up I saw a (big) snake :s at least I screamed like it was 3 meter long. embarrassing :d
Monday Jul 12, 2010 #
11 AM
orientering (lindome) 50:00 [3] ***
run a course on an old O-ringen map (stage 5 2004). I got pretty good O-ringen feelings! It was quite much grass on some parts, it was tough to run through. I had jourdan around me quite much on the course though, which made it easier to focused at the orienteering and not all the grass and blueberries :p Really nice forest indeed!
löpning mix warm up/down 5:00 [3]
jogging back to the cars with Kate and Matt.
Sunday Jul 11, 2010 #
10 AM
löpning mix warm up/down 30:00 [3]
intervaller intervals (hills) 10:00 [4]
6*steep short hills in Palta. it was a big moose watching every step I took :p
intervaller intervals (fartlek) 15:00 [3]
I did a fartlek session after the hill intervals. Pretty fun!
styrka (core) 20:00 [1]
Friday Jul 9, 2010 #
5 PM
löpning mix 50:00 [2]
very easy, I am tired.
Thursday Jul 8, 2010 #
3 PM
orientering 1:30:00 [4] *
shoes: asics GT-2130
distance on tracks in Skatås ;Getryggen-östra långvattnet-västa långvattnet-getryggen. It was raining, but really warm outdoor. I really enjoyed the bad weather the first hour, then I get really cold and wet. I had planed to run for another half hour but I needed a warm shower. Felt really good today otherwise!
Wednesday Jul 7, 2010 #
5 PM
löpning mix warm up/down 20:00 [3]
intervaller intervals (4mins) 22:00 [5]
4*4min:2min
Tuesday Jul 6, 2010 #
5 PM
orientering (hill-O) 1:10:00 [3]
Run a very hilly course up and down over Getryggen, Skatås.
Monday Jul 5, 2010 #
Note
(rest day)
rest day and time to go home in the evening. We did a nice walk up for a mountain. I was so tired in my legs, it's crazy. At the airport in Innsbruck we met the swiss soccer team on their way home from the world champs :D
Sunday Jul 4, 2010 #
Event: JWOC 2010 Aalborg DENMARK
9 AM
orientering (tyrol 6-days) 1:43:00 [4] *** 8.4 mi (12:16 / mi) +360m 10:49 / mi
spiked:22/25c
last day of the event. I started first, which was not the best while it was a lot of high grass in the forest. I really have to fight for every meter. I started really well to the first control, a long route. Then I had a couple of controls in a really tricky and strange part. I didn't understand the map at all and missed so much. On three controls in a totally length of 500m I had 17 minutes!! :O Silly. The rest of the course went well. We had one more long route, and I definitely took the right way to that one too. It was a pity I missed so much at the controls in the start (over ten minutes), thanks to that I missed my 3rd place in the overall. Think I come at 4th place overall now. Really satisfied with the week tough, so much good training and nice orienteering experience.
löpning mix warm up/down 30:00 [2]
Saturday Jul 3, 2010 #
2 PM
orientering 38:00 [4] 3.7 km (10:16 / km) +175m 8:18 / km
shoes: Inov8 dubb gröna
middle distance stage 5. I missed the flow and was really tired in my legs. Did some silly mistakes in the end otherwise it was okay, but in a easy middle like this one you need the flow :p
löpning mix warm up/down 45:00 [3]
Friday Jul 2, 2010 #
10 AM
orientering (tyrol stage 4 austria) 1:27:00 [4] **** 8.2 km (10:37 / km) +350m 8:45 / km
stage 4 and first day in Austria and the north Tyrol. Quite okay race, missed some minutes on one control and a bit unsure of some route choices, should have run around more. Come second today!! :D very hard in the warm weather!! and the long and tough course, I run for a double so long time as I use to have at home.
löpning mix warm up/down 45:00 [3]