Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 7 days ending Dec 19, 2010:

activity	#	time	miles		km		+m
orientering	3	2:13:43	7.72		12.42			48 /	48c	100%
löpning mix	1	1:44:50	8.66	(12:06)	13.94	(7:31)	150
Löpning väg/stig	4	1:26:33	1.35		2.18
styrka	1	1:00:00
intervaller	1	32:00	3.73	(8:35)	6.0	(5:20)
Total	7	6:57:06	21.46		34.54		150	48 /	48c	100%

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Sunday Dec 19, 2010 #

10 AM

löpning mix (long) 1:44:50 [3] 13.94 km (7:31 / km) +150m 7:08 / km
ahr:155 max:186 shoes: icebug olx spirit 10 turkos

Long run from gmok's Clubhouse. First the 18km-track in "wrong" direction with Sara. Then I run back over a very snowy goat-track. Pretty cozy and easy run. The best thing with todays run were the amazing cookies that Niamh had left in the kitchen for us afterwards :d

Saturday Dec 18, 2010 #

11 AM

Löpning väg/stig warm up/down (warm up) 19:00 [3]

Löpning väg/stig warm up/down (warm down) 7:00 [2]

orientering (Omega-sprinten) 12:26 [5] 2.34 km (5:19 / km)
ahr:185 max:194 spiked:10/10c shoes: icebug olx spirit 10 turkos

Omega-Sprint arranged by gmok. First qualification with interval start. A course on 1.8km around the house in Ruddalen (the jwoc 08 area). Fun course. Not too slippery on the streets. The route choices become a little bit suited to the snow though. Even the speed a bit. I read a lot of the big thinks (mostly the houses) and planed my routes well.

orientering (Omega sprinten final) 16:10 [5] *** 2.87 km (5:38 / km)
ahr:185 max:192 spiked:14/14c shoes: icebug olx spirit 10 turkos

Final, 2,3 km chasing start. Was quite satisfied with the race while I was running. Run with the same focus as on the qualification. But I Can see now that I should have done some other route choices though (K1,K4,K6). After control 2 I got stuck in a fence with my pants. Perfect opportunity at exercise to re-focus. Just sad I had to sacrifice my pants for it...
After some shower and lunch Emil Wingstedt hold a very inspiring speech about sprint-O for us :)

Friday Dec 17, 2010 #

Note
(rest day)

Thursday Dec 16, 2010 #

8 AM

orientering (Nya varvet) 1:01:52 ***
ahr:134 max:162 spiked:13/13c shoes: icebug olx spirit 10 turkos

Orienteering Nya Varvet. Run with runner-Alex. (I took the first half and she the last part with quite much help from me). It become quite slow. But I got heaps of time to plan the route. And it was easy to stay ahead all the time. I knew exactly where the controls would be around 100m before the tape. The orienteering is easy when you run slow and have plenty of time =)

We run away at 08.30 and it was still a bit dark to the first control :O Luckily some one clever stopped us to run away before that! The snow was pretty good to run in today, but the streets were sooo dangerous. Ice-roads. Not good to run or bike on!!

ehm and just a thought that popped up: For some few seconds today I wondered why I went up at 6, sat me in a car that took me to the other side of the town while it still was really dark outside. Run a course in the best weather you can got; snow, rain and wind. Then biked back home on icy streets with rain on my cheeks; one bruiser richer.
Luckily I always see things from the bright side. Just imagine what all the sleeping people actually miss during this hours!!!!

Wednesday Dec 15, 2010 #

5 PM

Löpning väg/stig warm up/down (warm up) 21:04
ahr:139 max:167 shoes: asics 2010

To Ullevi with Albin, Calle and Viktor. many traffic lights and slippery.

intervaller intervals (600m) 32:00 6.0 km (5:20 / km)
ahr:178 max:191 shoes: nike lättviktskor rx terrain

10*600m at the indoor track under Ullevi. Nice to run indoor, even if it was a bit strange to run in a corridor with walls, had no idea how long it was to the finish. It evens was some uphills and down hills indeed. Think I could have push me a bit harder with some help of an other runner. I run one lap at the boys back, but I actually think that one was my slowest one. Any way I run basically as planned, which was good =)

Löpning väg/stig warm up/down 19:59
ahr:151 max:164 shoes: asics 2010

warm down

Tuesday Dec 14, 2010 #

Löpning väg/stig warm up/down (warm up) 11:30 [3] 2.18 km (5:17 / km)
shoes: icebug olx spirit 10 turkos

to the start for the training

6 PM

Löpning väg/stig warm up/down (warm down) 8:00 [2]
shoes: icebug olx spirit 10 turkos

w.d back to the house

orientering (Tomtejakt) 43:15 * 7.21 km (6:00 / km)
ahr:168 max:190 spiked:11/11c shoes: icebug olx spirit 10 turkos

"Tomtejakt" with gmok. Funniest training for a long while :) The course was divided in three parts; 12min-20min-13min. The purpose was to take as many controls as possible and answer the question right. I visited 11 controls and answered 12 question. I was late to the first restart.Got 9 points. Felt good today and I got heaps of adrenaline at the first lap :d

Monday Dec 13, 2010 #

6 PM

styrka (strength) 1:00:00 [2]
shoes: nike lättviktskor rx terrain

Strength with COL (Lilian). Like the other Mondays, but I took it easy with the leg exercises today, skipped the whole part of "jägarvilan" .

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