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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 7 days ending Jan 20, 2008:

activity # timemileskm+m
  löpning mix6 4:17:00
  orientering1 2:00:00 63018 /20c90%
  intervaller4 1:55:00
  styrka4 1:22:00
  rörlighet4 40:00
  Spänst1 22:00
  Löpskolning1 10:00
  Total7 10:46:00 63018 /20c90%
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday Jan 20, 2008 #

orientering (longdistance) 2:00:00 [3] *** +630m
ahr:168 max:191 spiked:18/20c slept:8.0 shoes: integrator twister favvis

Longdistance in Lillsjön, run at the "new" map towards Lida. It's an interesting map with lots of details. Run together with Frida. It was up and down all the time...

Saturday Jan 19, 2008 #

löpning mix (running) 45:00 [3]
shoes: new balance

I had planed to go to Bergkulla with Linn today, but it was blowing alot in the morning. In the news paper today they warning to go out, and specially not walk in the forest. They recommend everyone to stay at home, the storm Henrik was here. But later on the day I went to Strömsfors with mum and run on the tracks. My leg was not in shape. But I have lucky, the wind help me ahead. Sometimes. It happend that the wind push me backwards too.

rörlighet 10:00 [3]

Night-mobility, ftw!

Friday Jan 18, 2008 #

löpning mix warm up/down (running) 30:00 [3]
slept:7.0 shoes: new balance

Warm-up around Himpan with Lisa and Gusten!

Löpskolning (löpskolning) 10:00 [3]

Some different exercise for our running-step! Löpskolning ftw?!

intervaller intervals (400ingar) 30:00 [3]
shoes: nike lättviktskor rx terrain

2*6*400m with 2.30 min startinterval indoor in himpa.

middle-laptimes: 1.15min (?? had problem with my clock)

löpning mix warm up/down (running) 10:00 [3]
shoes: new balance

A short warm-down indoor.

Thursday Jan 17, 2008 #

löpning mix tempo 35:00 [4]
slept:7.0 shoes: new balance

Running before the strength in Jurlsa. Run very fast indeed. It was fun!

styrka 1:00:00 [3]

Different strength-exercises with my club in Jurlsa. Many people there today! But no music.

Wednesday Jan 16, 2008 #

löpning mix warm up/down 15:00 [3]
ahr:146 max:156 slept:7.0 shoes: new balance

Warm-up around the illuminated track in Strömsfors.
C • AP 2

intervaller intervals (hill) 40:00 [4]
ahr:163 max:188 shoes: new balance

Long hill-intervals in Strömsfors, hills up and down. 3 laps. Felt like I fly, soooooo good feeling!
Laptimes:
Lap 1: 8.09min
Lap 2: 8.08min
Lap 3: 8.06min

Spänst 22:00 [3]
ahr:153 max:179 shoes: new balance

strength and resilience -exercicses in Tornbacken.

löpning mix 27:00 [3]
ahr:152 max:161 shoes: new balance

Distance home arounnd at the pavements.

rörlighet 10:00 [3]

mobility

styrka 7:00 [3]

strength.

Tuesday Jan 15, 2008 #

löpning mix warm up/down 15:00 [3]
slept:7.0 shoes: new balance

intervaller 15:00 [3]

testa nya reflexslingan i strömsfors, backintervall! Den var fin.

löpning mix (distans) 1:00:00 [3]

Först på elljusspåret med ante och anna och sedan sprang jag hem! Najs.

rörlighet 10:00 [3]

styrka 5:00 [3]

mage

Monday Jan 14, 2008 #

löpning mix warm up/down 20:00 [3]
ahr:157 max:168 slept:7.0

Warm up/down.

intervaller intervals 30:00 [4]

70:20 around Svinsjön! Tough but fun :)

styrka 10:00 [3]

Fun!

rörlighet 10:00 [1]

Mobility. Not so fun but good!

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