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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 7 days ending Jan 27, 2008:

activity # timemileskm+m
  orientering3 3:30:00
  löpning mix6 3:20:00
  intervaller3 1:56:00
  styrka2 47:00
  rörlighet2 20:00
  Löpskolning1 15:00
  cykling1 10:00
  Total7 10:18:00
averages - sleep:7.8

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Sunday Jan 27, 2008 #

orientering 1:00:00 [3]

gång + löpning

Saturday Jan 26, 2008 #

orientering long 1:30:00 [3] *
shoes: new balance

Longdistance with Elsa. First we ran around the streets on Lidingö and then on the trails.

styrka 40:00 [3]

Bosön day 3: strength with Elsa in the morning. It was only I and Elsa there, so it was nice.

cykling warm up/down 10:00 [3]

warm-up on the bikes.

löpning mix (lek) 10:00 [3]
slept:8.0 shoes: nike lättviktskor rx terrain

Different kinds of games indoor in 2 hours.

Friday Jan 25, 2008 #

löpning mix 1:00:00 [3]
slept:8.0 shoes: new balance

Bosön day 2: Morningdistance with Karin around the trails. It was dark in the beginning but after a while the sun was shining.

intervaller hills 1:00:00 [3]
ahr:170 max:192 shoes: integrator twister favvis

Hills-intervals with Elsa in the afternoon. Warm up/down before and after.

löpning mix (ball-games) 10:00 [3]
shoes: nike lättviktskor rx terrain

crayfish-football and sprinkle-ball. And between the four matches it was diferrent kinds of map-exercises who had to do with JWOC Göteborg 08. The winner-team were I, Beata, Erik and Karin :)

Thursday Jan 24, 2008 #

löpning mix 30:00 [3]

Bosön day 1: The first day on the camp with the swedish junior-team. We started with a little game; running in the forest in different teams and it was some station with games.

Wednesday Jan 23, 2008 #

löpning mix warm up/down 45:00 [3]

Running to Smedby and back to World class.

intervaller hills 22:00 [3]

Long hills-intervals in Smedby. Two races.
Laptimes: 9.58 min and 10.17 min

Tuesday Jan 22, 2008 #

löpning mix warm up/down 5:00 [3]

warm-up to the start

orientering (Town-ol) 1:00:00 [3] *
slept:7.0

Town-ol in Krokek with Martina and the rest of the club. It was on an eniro-map and the checkpoint were at different club-mates' houses. First we visit Andersson, then Persson, my house, Lund, Tidman, Röjgård, Lund and then back to Strömsfors. It was fun.

"OH, we have no school tomorrow then we can run the whole night!" Hiihi good lillakvack :)

rörlighet 10:00 [1]

jajjemen.

Monday Jan 21, 2008 #

löpning mix warm up/down 40:00 [3]
slept:8.0 shoes: new balance

Warm up 30 minutes around Himpan and warm down ten minutes indoor.

intervaller intervals (400ingar) 34:00 [5]
ahr:175 max:195 shoes: nike lättviktskor rx terrain

2*6*400m with 2.40 min in startintervall indoor in ishallen. 20 s too long rest, but it was ok, just to work harder and run faster on the intervals. As usually i was dead after all intervals, but I fighted good. Martina and I was pushing each other and also David help me with some advice and tip.

Laptimes: 01.14, 01.17, 01.18, 01.18, 01.18, 01.19, 01.17, 01.19, 01.19, 01.20, 01.18, 01.17


ParAtrooPs.

styrka (kärnstyrka) 7:00 [2]

kärnstyrka

rörlighet 10:00 [1]

mobility :)

Löpskolning 15:00 [3]

Some different exercise for our running-step.

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