Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 7 days ending Nov 14, 2010:

activity	#	time	miles		km		+m
löpning mix	7	5:59:58	25.2		40.55
intervaller	2	1:08:47	7.4	(9:18)	11.91	(5:47)	482
styrka	1	55:00
orientering	1	45:45	3.06	(14:58)	4.92	(9:18)	271	11 /	12c	91%
Löpskolning	1	20:00
Total	8	9:09:30	35.65		57.38		753	11 /	12c	91%

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Sunday Nov 14, 2010 #

10 AM

löpning mix (long run) 1:35:45 12.0 km (7:59 / km)
ahr:139 max:166 shoes: asics runnershoe

long run with Viktoria and Ulrika on small paths, forest and on bigger tracks around S. Delsjön. Much girlish chatter and gossip. Quite slow speed.

Had some pain in my left shoulder/neck again :s

Saturday Nov 13, 2010 #

10 AM

löpning mix (freestyling in the forest) 1:38:36 14.45 km (6:49 / km)
ahr:167 max:185 shoes: inov gula

Long run from gmok-stugan over Getryggen to Björnåsbergen in the forest and on small paths, then back on the streets and bigger tracks. Really hilly, wet and typical Göteborg terrain. When we come down to the street it was really windy, right to our face. Even if the forest was hard, this was just a bit worse. Lina had gather a gang for the training. So we were 7 from the start; I, Lina, Lilian, Emma, Micke, Fredrik (?) and räkan. Really fun and good initiative!! :)

I got on my watch that we had climb 693 m, even if we run up for much hills it can't be possible. Stupid watch :S

Friday Nov 12, 2010 #

Note
(rest day)

Thursday Nov 11, 2010 #

8 AM

löpning mix warm up/down 10:00 [2]

3 minutes warm down and 7 minutes warm up, can be possible? Tired on both ways. Really cool sky on the warm up, pity that the sun disappeared though.

orientering (middle-OL) 45:45 *** 4.92 km (9:18 / km) +271m 7:17 / km
ahr:156 max:173 spiked:11/12c shoes: inov gula

middle course (4km) in Landvetter with GOF. Was a white soft floor of snow in the forest, made the terrain a bit tougher than normally. huh, this terrain is tough enough without snow. Felt like I had the same speed as an ant sometimes. Tried to focus on the orienteering instead.Had a very little problem to found a stone (nr 5) and looked after a point hill (nr1) instead of a cliff (forgot to read the definition), cross an extra marsh to nr. 3. Besides that good orienteering; was well ahead and had the look high.
Was so close to do a belly flop in a stream, but managed to get away with just cold legs and toes instead :d

6 PM

löpning mix (running) 25:00 [2]

warm up/down for the running exercises. Run to the 8km track (the 7km sign).

Löpskolning (running exercises) 20:00 [2]

Running exercises lead by a danish O-runner.

Wednesday Nov 10, 2010 #

5 PM

löpning mix warm up/down (warm up) 15:40 [3]
shoes: asics runnershoe

Run up for a massive hill, then on some streets, I don't know exactly where to be honest. Just before we stopped we passed a pizzeria that makes the best pizza in Sweden :O

intervaller intervals (hill intervals) 41:37 6.53 km (6:22 / km) +302m 5:11 / km
max:185 shoes: asics runnershoe

Hill intervals with Ullen, Viktoria and Christian on a street close to Viktoria/Christian house. Started next to Mölndalsvägen and then up to "Linda's shop". The hill was around 590m, not so steep, but slightly uphill all the way. And asphalt!! My first intervals on asphalt for a long time (too long). Felt easy on the asphalt, especially compared with yesterday's slipping in the snow. Had a good number of times. Almost better and better for each lap!
Laptimes:
lap 1: 2.45 min
lap 2: 2.42 min
lap 3: 2.40 min
lap 4: 2.41 min
lap 5: 2.39 min
lap 6: 2.35 min
4-5 min rest between each.

löpning mix warm up/down (warm down) 13:00 [2] 1.8 km (7:13 / km)

Back home to V&C.

Tuesday Nov 9, 2010 #

5 PM

löpning mix warm up/down (running) 39:00 [3]

To Salfjället/back to chalmers.

intervaller intervals (70:20) 27:10 5.38 km (5:03 / km) +180m 4:20 / km
ahr:175 max:186 shoes: asics runnershoe

Intervals with col ; 3*6*70s:20s (3 min set-rest) on the illuminated track in Safjället with walk rest. Not to much snow on the tracks, but I felt a big different between where it was snow/bare ground. So much harder to run on the snow. Come between 253m and 289m on the intervals.

Monday Nov 8, 2010 #

3 PM

löpning mix (distance.run) 1:02:57 12.3 km (5:07 / km)
ahr:162 max:177

Distance with Lina Strand on the 8km-track + around L. Delsjön. A quite flat lap to be here in Gothenburg. Perfect training before the strength! :D

5 PM

styrka (strength) 55:00 [2]

strength with col. Tired in my muscles. Good work out as always.

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