Training Log Archive: forsbergskanIn the 7 days ending Jan 24, 2010:
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Sunday Jan 24, 2010 #
10 AM
skidor (ski) 1:20:00 [3]
Ski with Signe at Strömsfors. Cosy! :) Don't want her to leave me alone in this snowy Sweden. She is just such a freak! Have been good to play with her over the weekend =)
10 PM
inre muskelatur 7:00 [1]
Saturday Jan 23, 2010 #
10 AM
orientering (10mila training) 1:40:00 [3]
I, Signe and Johanna Öberg run a part of the 10mila training in Åby, Lillsjön. Took like every third control. Heaps of snow today too, felt like running in a march or something like that. so good training for your leg strength. We mostly run all the time but even when we walk I get good pulse and good strength for my legs. It's really good training to keep the concentration up even when you are tired and keep focus on the orienteering, I get tired so fast of all snow. We managed too keep the focus and energy on right stuff. Signe managed the orienteering best of us, she had like full control all the time, very impressed of her :)
12 PM
inre muskelatur 7:00 [1]
very late, because of the visit to the cinema.
4 PM
skidor (ski) 1:45:00 [3]
I, Signe and Sis took our ski and just did a calm training in Strömsfors together. Both I and Signe should probably fall asleep if we get the chance some where at the track, so tired.
Friday Jan 22, 2010 #
10 AM
orientering 1:04:00 [4]
The first training with Signe. We took the car to Karin and Erik's house in Gransjönäs. We run a controll picking course. Run together and took every second control, followed up each other. Because of all snow (up to 0.5m) it was good run together. It was so much easier to run second, I get so high pulse when I was first in track. The forest was well sexy. And I ans Signe were almost pro. Did two small mistake. But then Signe get use for her mistake strategy that she learned last weekend. So we even get something good out of the mistakes. I need a well done plan for mistakes also. It's a smart idea to have a plan to follow when you get lost.
5 PM
löpning mix warm up/down (running) 30:00 [3]
Warm up indoor with Signe and Alex, 15 min. We had been in the town, all three, so we were a bit late, that's explain the short warm up. Run heaps of laps at the track and the finally two laps with speed ups. After the intervals I and Signe did a long warm down. smooth.
intervaller intervals (400m) 24:00 [5]
max:200
8*400m with 2.20 start interval. Did 6 intervals, then set rest and then just two more. Both I and Signe was tired since the orienteering in the snow, so this was enough of intervals. I am very satisfied with the training session. I had really good speed, and get good times even if my legs were tired. Especially number 6 and 8 was good, I tested to run really, really, fast and I manages it so good. It was fun to feel the speed and the joy of running fast. Afterwards Signe told me she don't want to met me in a finish, it's good if she spread that rumour in Denmark ;)
styrka (core) 10:00 [2]
10 PM
inre muskelatur 7:00 [1]
Thursday Jan 21, 2010 #
Note
Signe Klinting from denmark are here now so hope for an awesome weekend :) In the snow, puha.
7 PM
styrka (strength) 1:00:00 [3]
rockgympa with my club :) fun!
11 PM
inre muskelatur 7:00 [1]
Wednesday Jan 20, 2010 #
2 PM
cykling intervals (bike) 40:00 [4]
First intervals of the day: 4mins intervals on the bike at home. felt better and better doing intervals at the bike, start to get used. Watched smallville so couldn't be better!
6 PM
intervaller intervals (4*4min) 22:00 [4]
intervals around the lake at home. 4*4min:2min. felt pretty good, nice to be outdoor!
löpning mix warm up/down 30:00 [2]
warm up and down on my way round the lake. Long time ago I run this route so enjoyed it like never before. :)
11 PM
inre muskelatur 7:00 [1]
Tuesday Jan 19, 2010 #
6 PM
skidor tempo (ski tempo) 1:17:00 [4] **
H20session: Night ski-orienteering, with my club, mass start. so high tempo, which was perfect for my block period with H2O. really funny. I had a really old skiis, so I don't have to be afraid to destroy them. It was Sixten Jernberg ski and shoes. I really felt like him while I was sking and this shoes was soo freaky! I get a new nickname :)
11 PM
inre muskelatur 7:00 [1]
Monday Jan 18, 2010 #
2 PM
intervaller intervals (skii intervals) 30:00 [4]
H2O block, session one: tried once again with skiintervals. was skiing at the meadow, strömsfors 4*4min:2min. had some problems to get high heart rate enough. maybe it is too flat on the meadow, need a more hilly part. also alex that told me he use to skii 6 min intervals on skii, so maybe a bit longer (and more hilly). ???
C • H2O 1
skidor warm up/down (skii) 40:00 [2]
a long warm up and down. mum was skiing with a friend so have to wait at them. even if I warm down quite long I have to stand and frozing like in 20 minutes. she can never get enough of skiing.
6 PM
löpning mix warm up/down 30:00 [3]
warm up out door and then 10 min warm down indoor with kickan after the training.
intervaller intervals (200m / 400m) 37:00 [5]
max:198
interval session two of the day indoor at stadium arena: the same intervals as the last times. 2*5* (200m + 400m). same start intervals as last time, it means about 30s rest after 200m, and 1 minute rest after 400m, and a new set started. had a good speed the whole training. It felt like this times and feelings I have was the best ever on this kind of intervals. even if I was deadly tired when I had made all 10 pairs. Was really strong at the last one today too! :)
styrka (core) 10:00 [2]
today emil lead it. I was tired. are not strong enough to do this exercises after so hard intervals.
10 PM
inre muskelatur 7:00 [1]