Training Log Archive: forsbergskanIn the 7 days ending Feb 15, 2009:
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Sunday Feb 15, 2009 #
skidor (skii) 2:00:00 [3]
First a trip up in the mountains and then on the tracks. Beatiful weather, alot of sun!!
Saturday Feb 14, 2009 #
Note
(rest day)
A whole day in a car :S Today I am going to the swedish mountains,bruksvallarna, skiing one week. That will be nice!
Friday Feb 13, 2009 #
löpning mix warm up/down 30:00 [3]
Outdoor and indoor.
intervaller intervals (indoor track) 36:00 [5]
ahr:178 max:199
intervals indoor in stadium arena. Today I run 2* 1500m-1000m-500m (also 2st 3000m races), between each lap we rest 1 minute and between the two sets we rest 9 min (active rest). It was difficult to know how hard I could run and push, and also I run much by myself when it was mostly boys who run this session.
Thursday Feb 12, 2009 #
skidor (skii) 1:00:00 [3]
1 hour skiing in Finspång with the boys!
styrka (strength) 1:00:00 [3]
strength at home in the evening, 43 min nonstop with strength. I tested my new program, exercises with a mix of core, arms, back, stomach, backside, leg, balance and jump. 17 min warm up and down.
Wednesday Feb 11, 2009 #
orientering intervals (Sprint-OL) 39:00 [5] *
ahr:180 max:192 spiked:3/3c
3 sprint courses, about 2 km each, in Norrköping. Mass start and alot of route choises. Good flow!
Controll 1: 12min 21s
rest:2min
controll 2: 9min 27s
rest:2.53min
controll 3: 12min 20s
Controll 1: 12min 21s
rest:2min
controll 2: 9min 27s
rest:2.53min
controll 3: 12min 20s
löpning mix warm up/down (running) 20:00 [3]
Tuesday Feb 10, 2009 #
löpning mix warm up/down (running) 12:00 [3]
orientering (night-OL) 1:14:52 [5] ***** 7.0 km (10:42 / km)
ahr:181 max:193 spiked:11/14c
Night extreme in Skärblacka (map veteklint). interesting and fun terrain, a bit tricky. The first two controlls I was totally lost, but then I get a good flow. Snow on the ground, so tough to run, but I have a good speed. And believe it or not, but it was fun and I like it! Yummy! :)
Monday Feb 9, 2009 #
styrka (strength) 40:00 [3]
strength on friskis between school and the annual meeting.