Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 31 days ending Dec 31, 2010:

activity	#	time	miles	km	+m
löpning mix	8	8:19:11	19.31	31.08	350
Löpning väg/stig	14	7:23:51	4.72	7.59
orientering	6	5:35:15	21.04	33.86	75	73 /	74c	98%
skidor	5	4:51:38
styrka	7	4:44:00
intervaller	6	3:25:25	8.94	14.39
Total	31	34:19:20	54.01	86.92	425	73 /	74c	98%

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Friday Dec 31, 2010 #

11 AM

skidor (ski) 50:00 [3]
ahr:149 max:178

ski in Strömsfors. Perfect weather and heaps of people in the tracks. I still feel weak in my arms (lucky I'm not run with them), but besides that it felt easy. After the training directly home and see Hellner play home the first victory in tour de ski! =) Guess where he did his last trainings in sweden :O

Thursday Dec 30, 2010 #

11 AM

löpning mix (tröskel distans) 1:02:21
ahr:166 max:196 shoes: asics 2010

Distance (tröskel) around Sandviken/Marmorbruket. The first half a bit slower and on some smaller paths (which naturally made the speed slower cause of the snow). The last part a bit faster on roads. Think I manage to keep good pace with the thought I run on my own. Was really nice run along the sea, all white :) The path over the long meadow become a good balance exercise. Felt a bit like running in a march with bunches of grass tufts ;) Luckily it was in the beginning of the training. The paths around Sandviken were much better! It was fun to run today. Especially when I came out on the roads, then it felt sooo easy to run.

Löpning väg/stig warm up/down (warm down) 6:03 [2]

a short warm down around our block.

6 PM

skidor (ski) 40:00 [3]

3 laps in Strömsfors, took it quite easy, enjoyed it!

Wednesday Dec 29, 2010 #

Note
(rest day)

Tuesday Dec 28, 2010 #

12 PM

Löpning väg/stig warm up/down (warm up) 14:00 [3]
ahr:141 shoes: icebug olx spirit 10 turkos

first jog, then 2 speed ups.

intervaller intervals (3mins vo2) 26:56
ahr:180 max:184 shoes: icebug olx spirit 10 turkos

6*3 min with 1.5 min rest on the golden viking road. Felt a bit lazy to a start, but after the two first I was back in track and it felt good, but hard. Think I fought well.

intervaller intervals 10:02
ahr:168 max:177 shoes: icebug olx spirit 10 turkos

20*15s:15s. Was quite tired the 10 last.

Löpning väg/stig warm up/down 13:40 [3]

warm down

Monday Dec 27, 2010 #

11 AM

skidor (ski) 59:38
ahr:133 max:159

Ski, Strömsfors. Nice condition today!! Start to be a little bit more pro ;)

5 PM

styrka (Strength) 44:00 [2]

Rockgympa at home. 3* (1 song jump-1 song core-1 song jump-1 song core). Fun to do this kind of strength again!

Sunday Dec 26, 2010 #

10 AM

orientering (long run) 1:34:17 * 8.41 km (11:13 / km) +75m 10:44 / km
ahr:146 max:170 spiked:5/5c shoes: asics 2010

Took 5 controls on OKK's winter training, Lillsjön. The course was a mix of forest, paths and roads. The paths were ok to run on, but it was really hard in the forest with all snow, puh. Got the slowest km-speed ever :O
Felt good in my legs.

Saturday Dec 25, 2010 #

2 PM

skidor (skii) 54:00 [3]

Ski in Strömsfors. Much wind and bad tracks. Felt better than last time. weak in my arms though.

Löpning väg/stig 48:00 [3]

Run home from Strömfors + around the lake.

Friday Dec 24, 2010 #

9 AM

Löpning väg/stig warm up/down 40:00 [3]

Glöggrundan with OKK. Linn and Linnea run away while I informed the boys. mwaa grateful :/ Just to make the best of it though. A little disappointed I run to a place I knew would get me in better mood. w.u + w.d on the street between Strömsfors and L.Älgsjön. Felt pretty tough in the body...

intervaller intervals (hill intervals) 20:00 [5]
shoes: asics 2010

Hill intervals at Älgsjön. Quite slippery in the snow, besides that it felt good. Got a needful moment for myself afterwards at a place that is one of my favorites in the world.

Thursday Dec 23, 2010 #

9 PM

Löpning väg/stig (w.u) 20:00 [2] 3.0 km (6:40 / km)
shoes: asics 2010

warmed up with Sara around the village. Met a poor lost boy after 5 minutes, hope he found the right street and house.

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

Strength in our cellar, I and Sara. A mix of leg and core (backs,ass,arms...). Some balance exercises and jump too. Felt really strong.

Wednesday Dec 22, 2010 #

3 PM

skidor (skii) 1:28:00 [3]
ahr:144 max:166

Skii!! First time this winter. Felt like a real beginner. Still really cold outside, my ass and hamstring got really frozen in the end :/ Nice tracks around the 6km and on the meadow. Did the last 15 minutes without poles.

Tuesday Dec 21, 2010 #

12 PM

Löpning väg/stig warm up/down (warm up) 10:00 [3]
shoes: asics 2010

warm up.

intervaller intervals (4min tröskelfart) 33:27
ahr:176 max:177 shoes: asics 2010

6*4min intervals (with 1.5min jog-rest) on the road around Ödekyrkan. Was hard to push me self to run fast today. Think it was because of the cold weather, -19 degrees at the start!! :O But indeed it doesn't felt so cold, more like -12. and it was ok with my lung. (otherwise my limit for intervals or races is at -15 degrees).

intervaller intervals (15s:15s) 10:00 1.93 km (5:11 / km)
ahr:169 max:177 shoes: asics 2010

I copied gmok's program today. So run 20*15s:15s after the 4mins.These ones felt really good. I like the finish with short intervals =)

Löpning väg/stig warm up/down (warm down) 6:58 [3]
shoes: asics 2010

w.d to my house

styrka (strength) 20:00 [1]

10 min plankan and core, 5 min back/ass, 5 min legs and balance.

Monday Dec 20, 2010 #

Note
(rest day)

Traveled home to Krokek, into a winter wonderland. We have 1 m of snow in the garden :O Felt quite tired the whole day, took a rest day to hopefully avoid getting sick.

Sunday Dec 19, 2010 #

10 AM

löpning mix (long) 1:44:50 [3] 13.94 km (7:31 / km) +150m 7:08 / km
ahr:155 max:186 shoes: icebug olx spirit 10 turkos

Long run from gmok's Clubhouse. First the 18km-track in "wrong" direction with Sara. Then I run back over a very snowy goat-track. Pretty cozy and easy run. The best thing with todays run were the amazing cookies that Niamh had left in the kitchen for us afterwards :d

Saturday Dec 18, 2010 #

11 AM

Löpning väg/stig warm up/down (warm up) 19:00 [3]

Löpning väg/stig warm up/down (warm down) 7:00 [2]

orientering (Omega-sprinten) 12:26 [5] 2.34 km (5:19 / km)
ahr:185 max:194 spiked:10/10c shoes: icebug olx spirit 10 turkos

Omega-Sprint arranged by gmok. First qualification with interval start. A course on 1.8km around the house in Ruddalen (the jwoc 08 area). Fun course. Not too slippery on the streets. The route choices become a little bit suited to the snow though. Even the speed a bit. I read a lot of the big thinks (mostly the houses) and planed my routes well.

orientering (Omega sprinten final) 16:10 [5] *** 2.87 km (5:38 / km)
ahr:185 max:192 spiked:14/14c shoes: icebug olx spirit 10 turkos

Final, 2,3 km chasing start. Was quite satisfied with the race while I was running. Run with the same focus as on the qualification. But I Can see now that I should have done some other route choices though (K1,K4,K6). After control 2 I got stuck in a fence with my pants. Perfect opportunity at exercise to re-focus. Just sad I had to sacrifice my pants for it...
After some shower and lunch Emil Wingstedt hold a very inspiring speech about sprint-O for us :)

Friday Dec 17, 2010 #

Note
(rest day)

Thursday Dec 16, 2010 #

8 AM

orientering (Nya varvet) 1:01:52 ***
ahr:134 max:162 spiked:13/13c shoes: icebug olx spirit 10 turkos

Orienteering Nya Varvet. Run with runner-Alex. (I took the first half and she the last part with quite much help from me). It become quite slow. But I got heaps of time to plan the route. And it was easy to stay ahead all the time. I knew exactly where the controls would be around 100m before the tape. The orienteering is easy when you run slow and have plenty of time =)

We run away at 08.30 and it was still a bit dark to the first control :O Luckily some one clever stopped us to run away before that! The snow was pretty good to run in today, but the streets were sooo dangerous. Ice-roads. Not good to run or bike on!!

ehm and just a thought that popped up: For some few seconds today I wondered why I went up at 6, sat me in a car that took me to the other side of the town while it still was really dark outside. Run a course in the best weather you can got; snow, rain and wind. Then biked back home on icy streets with rain on my cheeks; one bruiser richer.
Luckily I always see things from the bright side. Just imagine what all the sleeping people actually miss during this hours!!!!

Wednesday Dec 15, 2010 #

5 PM

Löpning väg/stig warm up/down (warm up) 21:04
ahr:139 max:167 shoes: asics 2010

To Ullevi with Albin, Calle and Viktor. many traffic lights and slippery.

intervaller intervals (600m) 32:00 6.0 km (5:20 / km)
ahr:178 max:191 shoes: nike lättviktskor rx terrain

10*600m at the indoor track under Ullevi. Nice to run indoor, even if it was a bit strange to run in a corridor with walls, had no idea how long it was to the finish. It evens was some uphills and down hills indeed. Think I could have push me a bit harder with some help of an other runner. I run one lap at the boys back, but I actually think that one was my slowest one. Any way I run basically as planned, which was good =)

Löpning väg/stig warm up/down 19:59
ahr:151 max:164 shoes: asics 2010

warm down

Tuesday Dec 14, 2010 #

Löpning väg/stig warm up/down (warm up) 11:30 [3] 2.18 km (5:17 / km)
shoes: icebug olx spirit 10 turkos

to the start for the training

6 PM

Löpning väg/stig warm up/down (warm down) 8:00 [2]
shoes: icebug olx spirit 10 turkos

w.d back to the house

orientering (Tomtejakt) 43:15 * 7.21 km (6:00 / km)
ahr:168 max:190 spiked:11/11c shoes: icebug olx spirit 10 turkos

"Tomtejakt" with gmok. Funniest training for a long while :) The course was divided in three parts; 12min-20min-13min. The purpose was to take as many controls as possible and answer the question right. I visited 11 controls and answered 12 question. I was late to the first restart.Got 9 points. Felt good today and I got heaps of adrenaline at the first lap :d

Monday Dec 13, 2010 #

6 PM

styrka (strength) 1:00:00 [2]
shoes: nike lättviktskor rx terrain

Strength with COL (Lilian). Like the other Mondays, but I took it easy with the leg exercises today, skipped the whole part of "jägarvilan" .

Sunday Dec 12, 2010 #

12 PM

löpning mix (long run) 1:57:25 17.14 km (6:51 / km) +200m 6:28 / km
ahr:144 max:172 shoes: icebug olx spirit 10 turkos

Run first 10 min with sis as warm up, then around Delsjön and finally back home on some snowy paths over Långvattnet/Getryggen. Felt (a little bit to my surprise) really good. Felt very alert in the end. :)

Saturday Dec 11, 2010 #

7 PM

Löpning väg/stig 1:33:00 [3]

Run on grus8an and some other tracks with lights. Very icy and slippery. Was quite tired in both my legs and head after a long day in town. Felt better in the end though.

Friday Dec 10, 2010 #

3 PM

Löpning väg/stig (running) 20:00 [2]

Run to GOF's house to get some O-maps. It was close (as always) when I come and I'm not brave enough to jump over the fence. So run home once again empty-handed...

Thursday Dec 9, 2010 #

5 PM

löpning mix 20:00 [2]

w.u + w.d

intervaller (3min) 30:00 [4]

8*3min:1min on grus8an. Felt good. The track was well prepared for running today!!

intervaller intervals (30:30) 10:00 [4]

10*30s:30s right after the 3min- intervals. Always nice with some shorter ones after the longer :-)

styrka (core) 10:00 [1]

10 min med plankan alla möjliga tänkbara varianter.

Wednesday Dec 8, 2010 #

5 PM

Löpning väg/stig (running) 59:13
ahr:146 max:163 shoes: asics 2010

Easy distance with Ulrika in Mölndal/Safjället.

Tuesday Dec 7, 2010 #

6 PM

Löpning väg/stig warm up/down (warm up) 14:54 2.41 km (6:11 / km)
ahr:155 max:170

w.u before the intervals

intervaller intervals (6-4-2 mins) 33:00 6.46 km (5:07 / km)
ahr:180 max:191 shoes: asics 2010

2 set with 6min-4min.2min with 1.5 min rest on grus8an, Tröskelfart. Felt really heavy in my legs since yesterday :/

Löpning väg/stig warm up/down (warm down) 11:30 [3]
ahr:155 max:175

w.d back to the house with Lina, Lilian and Jennie.

Monday Dec 6, 2010 #

1 PM

löpning mix (running) 1:15:00 [3]

Around L.Delsjön. Lovely afternoon :)

just wonder, will world cup be in NZ 2013??!

C • 2013 2

5 PM

styrka (strength) 55:00 [2]

Strength with COL ala Lilian. Jump exercises - core/back - pair exercises for our legs - arms/back/stomach/ass. Quite much legs today. Tried to take it easy but will probably be sore in my legs when I wake up tomorrow...

Sunday Dec 5, 2010 #

8 PM

styrka (core) 35:00 [1]

strength, "rockgympa", in the evening. All I had time for today, that is what happens when you oversleep :P

Saturday Dec 4, 2010 #

11 AM

löpning mix 1:24:45
ahr:138 max:165 shoes: asics 2010

Run on my own from my flat and around some tracks here in Skatås. Felt pretty good.

Friday Dec 3, 2010 #

Note
(rest day)

Thursday Dec 2, 2010 #

8 AM

löpning mix warm up/down 20:00 [2]
shoes: icebug olx spirit 10 turkos

w.u + w.d

orientering 33:35 ** 5.91 km (5:41 / km)
ahr:177 max:192 spiked:12/13c shoes: icebug olx spirit 10 turkos

GOF morning training in Slottskogen. Knock-out orienteering; a middle course (4.6km) with lapping after 3,1 km. Mass start and the three first runners at the lapping control run on directly at the second lap, the others restarted in looser´s cup.
Run in a group with Emma A, Lina, Niamh and Sara B. Was really cold outside today (-14!?). Was hard to run in the start, lucky the others seemed to have the same problem. My fingers was deadly frozen in the start so I had to put my compass in my pocket (for the first lap) and the map was under my arm for the two first controls. Lina took a bad route choice to number 3 so it become a fight between me, Emma (and Sara some meters back). I got the 11th control better than the others and could run the two last control with full speed - no mistake, and the victory was secured ;) Fun training!

Lap 1; 3.1 km - 19.27 min
Lap 2; 1.5 km - 14.08 min
= 33.35 min

Wednesday Dec 1, 2010 #

6 PM

löpning mix warm up/down (warm up) 14:50 [2]
shoes: inov gula

w.u to the start

orientering (Natt-kM/ Nisse-OL) 1:01:00 [2] ** 5.18 km (11:47 / km)
spiked:8/8c shoes: inov gula

Nisse-OL/ Night-KM with col, Ängårdsbergen. I run just the first half of the course. Jogged together with Ulrika. Did my best to show her how fun it is with night-O :)

orientering warm up/down (warm down) 12:40 [2] 1.94 km (6:32 / km)
shoes: inov gula

run back to Chalmers with the girls.

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