Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 7 days ending Jan 23, 2011:

activity # timemileskm+m
  Löpning väg/stig7 5:43:51 5.0 8.04
  orientering4 2:54:13 15.86(10:59) 25.52(6:50)53 /57c92%
  styrka1 40:00
  intervaller1 26:46
  Total7 9:44:50 20.85 33.5653 /57c92%

«»
2:23
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 23, 2011 #

10 AM

Löpning väg/stig warm up/down 30:00 [3]
shoes: icebug olx spirit 10 turkos

w.u 20 minutes. w.d 10 minutes with Ulrika.

orientering (GBG Open long) 1:08:20 intensity: (15 @1) + (8 @2) + (6 @3) + (1:08 @4) + (1:06:43 @5) *** 10.41 km (6:34 / km)
ahr:177 max:188 spiked:14/15c shoes: icebug olx spirit 10 turkos

Gothenburg open, last stage, chasing start (for 4 girls)/mass start (for me and all the others). Felt strong at the start, actually run first of all the girls on the long part of track running to the first control. Then the forest and all the stupid snow come. I got stuck sooooo much. Would have been a nice course without the snow. I can't really handle to run in the snow now, mostly had to walk. Apart from the snow I am feeling really strong for the moment indeed.

Saturday Jan 22, 2011 #

10 AM

Löpning väg/stig warm up/down (warm up) 29:27 intensity: (31 @1) + (2:42 @2) + (7:48 @3) + (18:26 @4)
ahr:148 max:164 shoes: icebug olx spirit 10 turkos

w.u before the sprint qualification. Jog + 3 speed ups (not logged).

orientering (GBG open sprint Q) 23:39 intensity: (2 @1) + (16 @2) + (14 @3) + (7:44 @4) + (15:23 @5) *** 3.73 km (6:20 / km)
ahr:177 max:190 spiked:11/12c

GBG open Sprint qualification, Strömmensberg (Härlanda). Really fun and tricky sprint (and icy). Did a huge mistake on the first control. Was really lost. I was on 3 other controls before I finally found mine. The other controls I run okay, just took a bit too long time for me to see the best route-choices and to understand the map.

Löpning väg/stig warm up/down (warm down) 22:44 intensity: (3:08 @3) + (15:33 @4) + (4:03 @5)
ahr:157 max:177 shoes: icebug olx spirit 10 turkos

jogged for 14 minutes, then 5 speed-ups (or kind of), jog/walk back home.
2 PM

Löpning väg/stig warm up/down (warm up) 32:13 intensity: (19 @1) + (4:13 @2) + (11:10 @3) + (15:45 @4) + (46 @5)
ahr:147 max:170 shoes: icebug olx spirit 10 turkos

From home and on my own for a while, then with Viktoria.

orientering (GBG open sprint final) 18:50 [5] *** 3.56 km (5:17 / km)
ahr:185 max:192 spiked:12/12c shoes: icebug olx spirit 10 turkos

GBG Open, sprint Final, Rosendal. Home terrain!! A funny sprint with the middle part of the course as the highlight. Took some bad route choices. Quite satisfied with race overall.

Löpning väg/stig warm up/down (warm down) 16:40 [2]
ahr:134 max:160 shoes: icebug olx spirit 10 turkos

w.d after the sprint. Run with Alex down to Studiegången, then back home.

Thursday Jan 20, 2011 #

7 PM

Löpning väg/stig warm up/down (warm up) 6:00 [3] 1.0 km (6:00 / km)
shoes: icebug olx spirit 10 turkos

w.u to start with Viktoria. Very short warm up :S

orientering race (Blue with night) 1:03:24 [4] *** 7.82 km (8:06 / km)
spiked:16/18c shoes: icebug olx spirit 10 turkos

Night-O in Bunketorp. IFK Göteborgs Blue with Night with runners from both the Swedish and Norwegian national team, and then I and some other random stars :d It was mass start and it felt like I was almost last at the first control (lost the winner-group all ready here :s). It was really tough to run in the snow and it felt like I didn't move forward some times. Snow crust is not fun at all!! Got acid in my legs quite fast in the deep snow. Seemed like mostly of the girls after a while tried to be as light as possible to be able to run on the crust. If I was after in the snow, it was the opposite at the tracks, felt really strong on that parts! =) Finished 6th (of 25 girls) with just 2 swedes ahead of me!! Satisfied :D

Result: http://eventor.orientering.se/Events/ResultList?ev...

Löpning väg/stig warm up/down (warm down) 15:00 [2] 2.06 km (7:17 / km)
shoes: icebug olx spirit 10 turkos

w.d with Johanna Olsson. Twice the time I warmed up, so it may be sometimes ;)

Wednesday Jan 19, 2011 #

4 PM

Löpning väg/stig 1:57:13 intensity: (4:33 @1) + (39:43 @2) + (1:09:53 @3) + (3:04 @4)
shoes: icebug olx spirit 10 turkos

easy long run on mostly small tracks in Skatås. Run a bit faster in the end. My head was tired for the first half hour.

Tuesday Jan 18, 2011 #

6 PM

Löpning väg/stig warm up/down 21:19 intensity: (14 @1) + (14 @2) + (6:00 @3) + (12:17 @4) + (2:34 @5) 3.27 km (6:31 / km)
ahr:152 max:179 shoes: icebug olx spirit 10 turkos

w.u for the intervals.

intervaller intervals (5mins tröskel) 26:46 intensity: (3 @2) + (1:40 @3) + (4:16 @4) + (20:47 @5)
ahr:176 max:187 shoes: icebug olx spirit 10 turkos

5*5 min with 1.5 min rest on grus8an with gmok. Took it easy the first ones, felt good so push a bit harder at the two last. Long time ago 5 minutes was so fun to run!!! =)

Löpning väg/stig warm up/down 13:15 intensity: (54 @2) + (3:57 @3) + (8:24 @4) 1.71 km (7:45 / km)
ahr:152 max:166 shoes: icebug olx spirit 10 turkos

warm down

Monday Jan 17, 2011 #

5 PM

Löpning väg/stig warm up/down (warm up) 40:00 [2]
shoes: asics 2010

before the strength. Run on grus8an (who was more like ice8 today) towards Skatås/delsjön. Slippery.

styrka (strength) 40:00 [1]

40*45s:15s at home.

« Earlier | Later »