Training Log Archive: forsbergskanIn the 7 days ending Jan 18, 2009:
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Sunday Jan 18, 2009 #
övrigt (ice-skiing) 1:30:00 [3] 40.0 km (2:15 / km)
Ice-skiing with my club, "the big Näkna-glottern trip", 40 km. It took 4 hour, but don't know how to point the time, beccause I don't really know if I can call it training. It was just for fun!
Saturday Jan 17, 2009 #
orientering (OL-teknik) 1:21:00 [4] *****
ahr:168 max:184 spiked:14/16c shoes: Olway Tiger FLX 2006
OL-training in Lida (kolmården) with Linköpings OK. We start "two and two" with about 30s startintervall. The point with the training was to keep the focus even when it's much people around you. We run an old H17 course (H17A=8.1 Km) from Kolmårdskaveln, so it was "gafflat" and the orienteering was a bit tricky. It was fun and I managed it quite well! Happy that Anna and Micke took with me and that I and Anna were welcome, even if we are from another club than LOK.
Friday Jan 16, 2009 #
löpning mix warm up/down 30:00 [3]
warm up outdoor 20 min with Limpan and warm down indoor 10 min.
styrka (core) 8:00 [1]
"Kärnstyrka"/core after the intervalls.
intervaller intervals (400ingar) 23:00 [5]
ahr:183 max:197
10*400m indoor in Stadium Arena with 2.20min startinterval. I run the badest ever! No energy at all! That sucks! :( No more comment.
Thursday Jan 15, 2009 #
styrka (strength) 1:10:00 [3]
ahr:140 max:171
strength with my club, Rockgympa! 3*4 songs + mobility. On one set it is two songs with leg and jump, and two songs with stomage/core. This training is very popular in my club.
Wednesday Jan 14, 2009 #
intervaller hills (hill-intervals) 25:00 [4]
ahr:166 max:187
10*slalom slope in Vrinnevi. Every interval took about 46-57s, so not so long hill, but it was much better than I hade expected. The hill was quite steep. At least the left side of the hill. Anna and Micke were there and coached me!
löpning mix warm up/down 20:00 [3]
warm up/down
Tuesday Jan 13, 2009 #
styrka (strength) 1:00:00 [3]
Strength/ medel workout on Friskis on schooltime (IV-lesson). A good mix of strength, core, balance, jump...
orientering (street-OL) 1:00:00 [3] *
Town-OL in the big city Krokek! The firts part I runt together with Anna. Very easy orieteering around the streets and houses. It was fun beccause it was alot of clubmates there, it must have been record!! :D I was tired in my leg, hard to run on roads.
Monday Jan 12, 2009 #
löpning mix warm up/down (running) 30:00 [3]
Warm up 20 min outside with Alex and Linn. And warm down indoor 10 min with Alex.
intervaller intervals (indoor-track) 36:00 [5]
ahr:189 max:197 shoes: nike lättviktskor rx terrain
20*300m indoor stadium arena with 1.50 min startintervall (no serie-rest!!). Honestly spoken this training is terrible! 20 intervalls on an indoor track without no extra rest is hard for your mentality. After 7 intervalls I was almost dead, but it was just to keep on, actually it was just 13 left... And after ten the downhill start! I can't point on one hand how many times during the training I just want to lay down, dying, and brake the training. But afterward I can't point on TWO hands how proud and satisfied I am :D
best laptime: 57.9s
avg laptime: 60.9s
badest laptime: 63.2s
Not so good times today, but I make them all! It was just I and Alexandra today again, the boys run some 400meters.
best laptime: 57.9s
avg laptime: 60.9s
badest laptime: 63.2s
Not so good times today, but I make them all! It was just I and Alexandra today again, the boys run some 400meters.