Training Log Archive: forsbergskanIn the 7 days ending Apr 20, 2009:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||
Monday Apr 20, 2009 #
löpning mix warm up/down (running) 40:00 [3]
around himpan. Warm up 30 min, warm down 10 min.
intervaller intervals (30:30) 5:00 [4]
ahr:174 max:187
5* 30s:30 on street and grass with the other runners. Today we were quite many, about 20 maybe, but mostly boys.
intervaller intervals (4:1) 40:00 [5]
ahr:182 max:193 shoes: asics runnershoe
8*4min:1min on grass around Himpan and also 2 intervals on the illuminated track there. The speed was not so fast today, but the most important was to get much time with a high pulse.
styrka (core) 5:00 [1]
Sunday Apr 19, 2009 #
styrka (strength) 15:00 [2]
In the evening.
Saturday Apr 18, 2009 #
Event: Tiomila 2009
löpning mix warm up/down (running) 1:00:00 [3]
a proper warm up for almost an hour. walking, jogging, running in an escalating speed and some speed ups in the end.
löpning mix warm up/down 5:00 [2]
a short warm down, before is was time to cheering at Linnea :)
orientering race (10-mila) 47:00 [5] **** 7.6 km (6:11 / km)
shoes: integrator twister favvis
10-mila, perstorp, skåne!! My team consisted of four young girls and one mum with much running talent, but less orienteering talent.
I run the 4th leg. it was awesome! My best race this year =) I went out in 26 place and headed the finnish in 12th place. I had a long courses, it was almost an half kilometers longer than the short one. But it was just good, cause it meaned that Linnea had a short course on the last leg. I had good flow. I felt a big safety for the challenge to run in this forrest and meet all this women. I did the orienteering simple, looked up, and I saw where the controlls would be from afar.
My team finnished in 10th place!! That is craaazy! We are just five swedish girls who train together and like to run in the forrest. We are no world stars, but good enough to suprise and hit the other team on the big relays. I and my team mates really enjoy relays, and now we look forward to Jukkola. There is everything possible!
OK Kolmården team 1 summary:
Leg 1: Frida Aspnäs 5th place
Leg 2: Linn Bränneby 7th place
Leg 3: Veronica Ludh 26th place
Leg 4: Anna Forsberg 12th place
Leg 5: Linnea Lidström 10place
All girls expect from veronica had the best time for the courses. Veronica had the 97th best time, but then the third leg was "straight", so much more girls on the same course.
I run the 4th leg. it was awesome! My best race this year =) I went out in 26 place and headed the finnish in 12th place. I had a long courses, it was almost an half kilometers longer than the short one. But it was just good, cause it meaned that Linnea had a short course on the last leg. I had good flow. I felt a big safety for the challenge to run in this forrest and meet all this women. I did the orienteering simple, looked up, and I saw where the controlls would be from afar.
My team finnished in 10th place!! That is craaazy! We are just five swedish girls who train together and like to run in the forrest. We are no world stars, but good enough to suprise and hit the other team on the big relays. I and my team mates really enjoy relays, and now we look forward to Jukkola. There is everything possible!
OK Kolmården team 1 summary:
Leg 1: Frida Aspnäs 5th place
Leg 2: Linn Bränneby 7th place
Leg 3: Veronica Ludh 26th place
Leg 4: Anna Forsberg 12th place
Leg 5: Linnea Lidström 10place
All girls expect from veronica had the best time for the courses. Veronica had the 97th best time, but then the third leg was "straight", so much more girls on the same course.
Thursday Apr 16, 2009 #
löpning mix 45:00 [3]
The last training before 10-mila. Running with some speed-ups. It felt very good and now I looked forward to saturday! The 4th leg is waiting :D
cykling (bike) 5:00 [2]
styrka (stregth) 10:00 [3]
after the running
Wednesday Apr 15, 2009 #
orientering tempo 1:00:00 [4] ****
spiked:10/10c rhr:55 shoes: VJ gråa 2009
Junior training in Skärblacka with the clubs around Norrköping. The training was inspired by a method that the French squad often run. The exercise consisted of two technology-intensive orienteering-loops with a running loops between the two technology ones. It was also running before the first one, and after the last one. Totally 3 running loops and two with orienteering. There was a lot of details on the map. It was beautiful forest with many rocks and steep. I had good flow and enyoj the training! After the training I and Annah went to our clubhouse and there we had a meeting before 10-mila! yaaaay, it will be awesome!
cykling (bike, vo2max test) 12:36 [3]
max:199 rhr:55
Today I have been on the hospital in Linköping and participated in a research study on the heart. They took alot of pictures of my heart. I also made a working test on a bicycle, for among other things find out vo2max.
övrigt (ultimate freesbe) 30:00 [3]
in school...
Tuesday Apr 14, 2009 #
styrka 30:00 [3]
just some easy strength.