Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 7 days ending Jan 30, 2011:

activity

time

miles

Löpning väg/stig

2:53:30

orientering

1:53:51

5.59

(20:21)

9.0

(12:39)

löpning mix

1:52:59

9.43

(11:59)

15.18

(7:27)

intervaller

1:11:00

styrka

1:10:00

Total

9:01:20

15.02

24.18

2:02

0:00

» now

Sunday Jan 30, 2011 #

11 AM

orientering (O-ringen Ö9) 1:53:51 9.0 km (12:39 / km)
ahr:136 max:166 shoes: icebug olx spirit 10 turkos

Run the Open 9 course from O-ringen 2004, Skatås, with Ulrika and Erik. Took the 15th first control. skipped the last 4 cause it took so long time in the snow. Really nice training in the sun and snow, enjoyed it.

Saturday Jan 29, 2011 #

12 PM

löpning mix (long run) 1:52:59 15.18 km (7:27 / km)
ahr:137 max:165 shoes: asics 2010

easy long run around Big + small Delsjön, then home past V.Långvattnet. Were really slippery with my running shoes, had to walk in almost every down hill. Had planed an easy run though, so never become frustrated over it (or maybe a bit in the end). Felt pretty good, was nice to run on some smaller paths and some pieces of forest in the end. =)

styrka (core) 10:00 [1]

10*45s:15.

Friday Jan 28, 2011 #

Note
(rest day)

Thursday Jan 27, 2011 #

4 PM

Löpning väg/stig 58:00 [2]
shoes: asics 2010

Easy distance on grus8an/milen/5an.

Wednesday Jan 26, 2011 #

5 PM

Löpning väg/stig warm up/down (warm up) 23:30 [3]

Run from Chalmers to Gamla Ullevi.

intervaller intervals (tröskel stege) 36:00 [5]
ahr:173 max:184 shoes: asics 2010

Intervals with COL. 4*(3min-2min-1min with 1 min rest between each. Run on the indoor track under Gamla Ullevi. I was prepered to run outdoor so it become way too warm to run in there, almost like an Aussie summer ;) Run around my threshold level. Hard but fun training.

Löpning väg/stig warm up/down (warm down) 22:00 [2]
shoes: asics 2010

back to chalmers.

Tuesday Jan 25, 2011 #

6 PM

Löpning väg/stig warm up/down 16:00 [3]

w.u before the intervals.

intervaller intervals (hill intervals) 35:00 [5]
shoes: asics 2010

Hill intervals with gmok (and ifk). Run from Lisebergsbyn and up to the parking skatås. The battery in my watch was dead, but run with Lilian 6 intervals, all between 2.04 or 2.05!! Cool to run so steady. Felt pretty good. Satisfied that I managed to run good even in the end. A little bit slippery in the hill.

Löpning väg/stig warm up/down 14:00 [2]
shoes: asics 2010

w.d with Ulrika, Märta and her friend. Run past the ski-house to see how much a training in the ski track would cost. It was 60 kr for one time! :O

Monday Jan 24, 2011 #

9 AM

Löpning väg/stig 40:00 [2]
shoes: asics 2010

easy jog on the tracks south of Härlanda Tjärn. Legs were sore before the training, but felt good after the run.

6 PM

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

Strength with col. Was the first time since christmas so took it quite easy.

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