Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 31 days ending Aug 31, 2011:

activity	#	time	miles	km	+m
Löpning väg/stig	17	12:58:28	22.39	36.04	565	36 /	36c	100%
orientering	8	7:48:28	30.43	48.97	920	73 /	78c	93%
löpning mix	5	4:00:15
intervaller	5	2:15:30	5.02	8.08
styrka	2	1:20:00
Total	25	28:22:41	57.84	93.09	1485	109 /	114c	95%

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Wednesday Aug 31, 2011 #

6 PM

orientering (SM-träning ) 1:04:05 7.47 km (8:35 / km)
ahr:158 max:177 shoes: icebug olx 2011 svarta

SM-training on the same map as GM, terrain relevant for the Swedish champs. Took it easy in the running, but still good focus on the orienteering. I got out what I wanted from the training.

Tuesday Aug 30, 2011 #

9 AM

Löpning väg/stig 1:00:00 [4] 12.0 km (5:00 / km)
ahr:171 max:183

around L.delsjön with Lina and Viktor. was tired, not in the leg, more in generally + morning tired. Luckily the others' mouths go any time of day, nice company! Got a really painful stitch in the end.

6 PM

Löpning väg/stig warm up/down 20:55 3.66 km (5:43 / km)
ahr:165 max:178 shoes: icebug olx 2011 svarta

w.u to the start of the intervals.

intervaller intervals (kompis skogsintervaller) 19:50 [5] 3.11 km (6:23 / km)
ahr:178 max:191 shoes: icebug olx 2011 svarta

"friends-intervals" in the forest with gmok. Interval time around 2.45, with around the half rest. Run together with Lina and Lilian. Fun and good kind of intervals. was first time for me with this kind of intervals. The two laps had some tricky stocks to jump over and a stream, just like in real life :d Felt really good!! did 5 laps, then I thought the risk to break a leg was too high. But furthermore I had decide beforehand to just do 5, was quite enough.

löpning mix warm up/down (warm down) 22:15
ahr:143 max:161

w.d back to the house. Run over the forest/hill first part.

Monday Aug 29, 2011 #

6 PM

styrka 50:00 [1]

COL-strength. quite much leg, otherwise quite easy. first time for this season.

Sunday Aug 28, 2011 #

10 AM

Löpning väg/stig (warm up) 25:00 [3]
shoes: icebug olx 2011 svarta

warm up. had a really bad night sleep, so was quite tired to a start, got better in the end.

orientering race (DM lång Prästomta) 1:15:00 [4] *** 9.8 km (7:39 / km)
spiked:15/16c

District champs, long, Prästomta/Borensberg/Tjällmo. W21, 1st place before Malin. Had a really bad start, missed the 1st control with 2,5 minute, run on a track, but forgot to jump off it in to the control. Next week I will "walk" to the first control! ;) Was second last at 1st control :p Better concentration after that. Did a bad route choice to number 3, run too much around on track. Did an awesome end from the laping and in to finish, won all the courses. Was a tricky green part there and I knew it would suit me well technical, and that I at the same time was strong enough to keep a high speed. Like!!
result:http://www.obasen.nu/winsplits/online/sv/default.a...

quite similiar terrain for 10mila next year, will be really cool!

Löpning väg/stig warm up/down 12:00 [1]

w.d with Malin and Kickan.

Saturday Aug 27, 2011 #

Note
(rest day)

Friday Aug 26, 2011 #

9 PM

Löpning väg/stig warm up/down (warm up) 25:00 [3]

w.u to start

orientering race 35:00 [4] *** 4.0 km (8:45 / km)
spiked:9/10c shoes: icebug olx 2011 svarta

District champs, night, in Olstorp. 1st place W21. Did a mistake on the first control, then I took it more carefully in to the controls. The map was quite poor. Did many tempo changes during the race, kept my eyes on the compass and the direction, took easy route choices around on the tracks. Although I don't really want to admit it, I'm starting to like night-O.

C • Haha 3

Löpning väg/stig warm up/down (warm down) 10:00 [1]

w.d, felt like I was in greece. hot and humid.

Thursday Aug 25, 2011 #

5 PM

Löpning väg/stig warm up/down 27:40 [3]

warm up. Met a very happy Camilla and I told her about my plans for todays training. She guessed that I have seen others run there until they are completely dead, and that I now wanted to do the same. haha so true indeed! She also told me; "run the intervals till you are tired, then run two more." and if I would be tired already after the first one; "then run till you are dead, AND then run two more." Good plan! :)

intervaller intervals (hill intervals max) 20:00 [5]
max:180 shoes: asics 2010

max hill-intervals, at "mastenbacken". Run 6 times from the red-light up to the withe finish line, walk /jog rest ( 2.30min). Lap times: 1.08, 1.08, 1.09, 1.07, 1.08, 1.06
Felt quite strong! Fun hill!

C • Åh! 4

Löpning väg/stig warm up/down 22:30 [3]
ahr:147 max:165 shoes: asics 2010

warm down, slow.

Wednesday Aug 24, 2011 #

4 PM

löpning mix 1:01:00 [3]
shoes: asics 2010

distance on small paths and forest/rocks, Skatås.

Tuesday Aug 23, 2011 #

6 PM

Löpning väg/stig warm up/down (warm up) 22:37 3.58 km (6:19 / km)
ahr:158 max:176 shoes: icebug olx 2011 svarta

w.u to the interval start + one lap on the interval course.

intervaller (skogsintervaller) 25:40 [5] 4.97 km (5:10 / km)
ahr:183 max:193 shoes: icebug olx 2011 svarta

Forest-intervals with gmok in the forest below the big mast, Skatås. 6 laps with a length of approximate 800m(little less), and with around 1 minute rest,(for me more around 50s). Felt good first 4, then I had to fight well to finish it. Fun place to run at, even if some parts was a bit scary with a tired body at the end. Perfects conditions with lovely weather and much people to really enjoy all the fun with intervals!
laptimes;
3.28
3.23
3.18
3.22
3.27
3.20

Löpning väg/stig warm up/down (warm down) 11:50 [3] 1.8 km (6:34 / km)
ahr:159 max:169 shoes: icebug olx 2011 svarta

w.d with the boys back to the house.

Monday Aug 22, 2011 #

4 PM

Löpning väg/stig (long run) 1:47:00 [3]
shoes: asics 2010

Long run from my summer house to Särö and then back home over Vallda trekant. was tired in the end.

Sunday Aug 21, 2011 #

10 AM

Löpning väg/stig warm up/down 25:00 [3]

warm up

orientering race (Pepparkaksluffen) 1:04:00 [4] *** 7.0 km (9:09 / km)
spiked:15/16c

long distance race, Kungälv, W21. 1st place ahead of Louise G. Took me 2-3 controls to understand the map. Was really confused to the first control, found big cliffs not mapped etc. After the 3rd control I read mostly on just the big contours, was a good tactic. At the 5th I was together with a man who hurt his head really bad. Was so much blood. I stand for a while asking him how I could help him, but without answer. finally he told me that he should go straight home. I run on to next control, but he was still in my head until I saw him again on my way to number 7. I could then let it go and finish the race, with the funniest part from control 9 and home. Quite long time, but guess the course and terrain was tough even if it for me felt so much easier than some of the days in Scotland.

Saturday Aug 20, 2011 #

Löpning väg/stig 20:00 [3]

just a short jog from my flat. mostly to recover my leg a bit. They have been so sore since the trip with the kayak on Thursday.

Friday Aug 19, 2011 #

Note
(rest day)

Surprise present for a friend with a day at Liseberg and then dance,dance,dance. Not much rest there ;)

Thursday Aug 18, 2011 #

7 AM

orientering 50:00 [3]

In the morning; control pick, världens ände/Arkösund. without compass.

Wednesday Aug 17, 2011 #

6 PM

intervaller tempo (fartlek) 40:00 [4]

in strömsfors, run fast in the hills.

styrka 30:00 [3]

strength 30*45:15

Tuesday Aug 16, 2011 #

Löpning väg/stig 1:00:00 [3]

Sunday Aug 14, 2011 #

3 PM

löpning mix 1:30:00 [3]

Long run in Rhosilli. It was like taken from a picture, run on a high open hill with sheep and horses all around, and with the sea and a beach severals miles long in one direction and the country side at the other. There was freedom to run around there, wherever my legs took me!

Saturday Aug 13, 2011 #

4 PM

Löpning väg/stig warm up/down 30:00 [3]

intervaller intervals (tröskel) 30:00 [5]

5*5min with 1.5min jog rest. swansea

Friday Aug 12, 2011 #

Löpning väg/stig 1:00:00 [3]

In swansea

Tuesday Aug 9, 2011 #

löpning mix 35:00 [3]

just easy run today too, in keswick. Climb the top of England later in the day, and it was in nice weather !!

Monday Aug 8, 2011 #

löpning mix 32:00 [3]

Run somewhere along the shoreline before breakfast. just easy jog, but a good balance and foot exercise, while it was just stones every where. Nice views!

Sunday Aug 7, 2011 #

Note
(rest day)

climb Ben Nevis, the top of Britain. Felt like the worst thing I have ever done while walking there, but it's quite fun now afterwards.

Saturday Aug 6, 2011 #

11 AM

Löpning väg/stig warm up/down (warm up) 30:00 [3]

climb 190m up to the most beautiful start place I have been to. The SUN WAS SHINING and the view with the glittering lake far below was marvelous. and moreover, I had the best start buddy ;) Did not have to stand and pushed by some unknown nervous type, I was able to relax and enjoy for what awaited.

Löpning väg/stig 1:01:28 [3] *** 8.3 km (7:24 / km) +310m 6:14 / km
spiked:19/19c

last stage, and maybe the best terrain! Open moorland. yummy!! Did a good race, really satisfied. 2nd place 28 s after Åsa L. Did once again a good last part of the race! :D Come 2nd overall also. Fun week!! =) Really enjoyed every stage and got good experiences from new kind of terrains. Also like that the speaker make every one to feel like a star :d

Friday Aug 5, 2011 #

10 AM

Löpning väg/stig warm up/down (warmm up) 25:00 [3]

Löpning väg/stig 1:02:28 [3] *** 6.7 km (9:19 / km) +255m 7:50 / km
spiked:17/17c

stage 5. This was my best race, but with really early start (2nd first) it gave me the worst result for the week. 7th 6.37 min after cecilia Bratt. But I was 2 min ahead of Jenny who just started 8 mins after me. I understood allready to first control that this stage should be tough with early start (and quite un-fair too), so I fight the best I could in the grass and in the bracken. And as fast I come out on a track/path or runnable forest/marsh/meadow/whatever I start to run with highest gear. It was a tough race mentally, but it was a good experience. Happy Jenny also start early and that the others already was so long after in the overall.

Thursday Aug 4, 2011 #

11 AM

Löpning väg/stig warm up/down 20:00 [3]

orientering race (jakt start) 1:06:21 [4] *** 7.5 km (8:51 / km) +250m 7:35 / km
spiked:19/20c

stage 4, chasing start. I was number 2 3 min after Jenny (and almost 15 min ahead of Åsa). Missed control 2 with 2.5 minutes, but did the rest of teh course well. Took time on Jenny in the end, but come 2nd 1.03 min after Jenny. After the laping I won 8 courses, 2nd fast on 3 and then 3 courses with places 4 or 6. Why didn't I started to run proper earlier??! anyway,
really cool terrain today. Run with a big smile!

Tuesday Aug 2, 2011 #

11 AM

Löpning väg/stig warm up/down (warm up) 20:00 [3]

orientering race 1:22:09 [5] 9.5 km (8:39 / km) +530m 6:46 / km

day 3 long. was a long and tough course today, with a mix of terrain, both open and forest and marshes. some route choices, took a stupid way to number 4 and lost time, same to number 22 (run too far away from the line). Otherwise good, no control mistakes. Felt good even if the course was long. Enjoyed it!!!! The terrain is fun!
The British woc runner Claire ward took a big win, I 3rd 5.31 min after.

Monday Aug 1, 2011 #

10 AM

Löpning väg/stig warm up/down (warm up) 20:00 [3]

orientering 31:53 [3] *** 3.7 km (8:37 / km) +140m 7:15 / km
spiked:15/16c

day 2, middle, quite early start today. Was another kind of terrain today, higher grass and much marches. Missed 1.5 minute on second last control, but at least I won the course from last control :d place 5 today 1.59 after Åsa L.

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