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

Training Log Archive: forsbergskan

In the 7 days ending Feb 6, 2011:

activity # timemileskm+m
  orientering2 3:06:52 4.8 7.7221 /22c95%
  Löpning väg/stig5 1:55:51
  styrka2 1:30:00
  löpning mix2 1:29:38
  intervaller2 1:14:29
  vatten1 1:00:00
  Total9 10:16:50 4.8 7.7221 /22c95%

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 6, 2011 #

10 AM

Löpning väg/stig (running) 11:54 intensity: (12 @1) + (2:35 @2) + (3:17 @3) + (5:50 @4)
ahr:143 max:166 shoes: Inov8 dubb gröna

to gmok.

orientering (long run) 1:53:06 intensity: (3:37 @1) + (12:41 @2) + (51:20 @3) + (44:24 @4) + (1:04 @5) ***
ahr:143 max:172 spiked:8/8c shoes: Inov8 dubb gröna

Long run with gmok, in Skatås. Run with Jennie, Liina and Sara. I was a bit tired since yesterday so run in talk-pace. Run part of a course, then did a very good map memory/simplification-exercise for 20 minutes.

Saturday Feb 5, 2011 #

10 AM

Löpning väg/stig warm up/down (warm uo) 9:25 intensity: (12 @1) + (22 @2) + (3:58 @3) + (4:53 @4)
ahr:145 max:158 shoes: icebug olx spirit 10 turkos

w.u with Lina and Liina. =)

orientering (Torslanda) 1:13:46 intensity: (5 @1) + (14 @2) + (2:27 @3) + (44:05 @4) + (26:55 @5) *** 7.72 km (9:33 / km)
ahr:164 max:179 spiked:13/14c shoes: icebug olx spirit 10 turkos

GOF-training, 6,2km orienteering, Torslanda. Very, Very yellow map with open rocks. Really cool area. Try to stayed focused even with other runners around me. Run mostly straight under the line, wanted to run as much as possible in the forest and get much map-reading. Would have been much faster to run around on tracks to many controls though. Was heaps of snow on some places and snow free on others. Enjoyed it!!! =) This sport is fun!

Friday Feb 4, 2011 #

1 PM

löpning mix warm up/down (warm up) 20:00 [3]
shoes: asics 2010

It was slippery with my running shoes, so after a while I gave up and run home for better shoes. Took off one layer of clothes too, it was really warm today! Spring soon maybe?? =)

intervaller intervals (tröskel 5min) 31:52 intensity: (4:00 @3) + (6:36 @4) + (21:16 @5)
ahr:167 max:182 shoes: icebug olx spirit 10 turkos

Threshold intervals on grus8an. 5*5min with 1.5 min jog rest. Felt quite good, but was not in shape to do more than 5.

intervaller intervals (15s:15s) 10:00 [5]
ahr:168 max:177 shoes: icebug olx spirit 10 turkos

20*15s:15s. Fun! Tired the last 5 though.

Löpning väg/stig warm up/down (warm down) 13:58 intensity: (10:10 @3) + (3:48 @4)
ahr:144 max:158 shoes: icebug olx spirit 10 turkos

w.d really slow pace.

Thursday Feb 3, 2011 #

10 AM

styrka 30:00 [1]

strength at home. 30*45s:15s. exercises for whole body.
5 PM

vatten (simning + wet-west) 1:00:00 [3]

alternative day was on the schedule. Had planned bike, but went to Valhalla with Viktoria & Christian. Think I and Viktoria was in the water for 1 hour, some swimming, but mostly aqua jogging. Did 10* 3min:1min intervals. I had really bad technique so almost got no pulse at all. Fun with a different kind of training though!!

Wednesday Feb 2, 2011 #

6 PM

Löpning väg/stig warm up/down (warm up) 17:12 intensity: (1:32 @1) + (2:48 @2) + (8:51 @3) + (4:01 @4)
ahr:135 max:160 shoes: asics 2010

w.u chattering with Ullen. Run from chalmers to Ullevi. Quite bad luck with all traffic lights.

intervaller intervals ( vo2max) 32:37 intensity: (7 @1) + (7 @2) + (38 @3) + (10:07 @4) + (21:38 @5)
ahr:179 max:192 shoes: asics 2010

Intervals indoor under Ullevi with COL. Run 4*2min:1min - 4*15s:15s- 4*2min:1min - 4*15s:15s - 4*2min:1min. Push hard on the 2 mins, and run the short 15:15 a bit slower as a kind of set-rest. Come almost one lap (600m) on each 2mins. Had a bad period somewhere in the middle of the session. Got tired and hungry. Run better in the end though, the two last intervals was my absolutely best ones! =)
Was a really fun training. Think I put it up in a good way to get out what I wanted of it. Could have run a bit faster though...!

Löpning väg/stig warm up/down (warm down) 19:20 intensity: (1:55 @3) + (17:25 @4)
ahr:157 max:166

w.d back to Chalmers. This distance is always a little bit annoying; tired legs and body after the intervals and then a tough uphill to Götaplatsen and Chalmers. Think the traffic lights and good company saved me a little bit today :) ...and the reminder that it's soon time for racing again! In pølse-land :D yeah!

Tuesday Feb 1, 2011 #

1 PM

löpning mix 1:09:38 intensity: (2:40 @1) + (24:22 @2) + (41:37 @3) + (59 @4)
ahr:130 max:158 shoes: icebug olx spirit 10 turkos

Run on small paths and some few parts in the forest. Was a bit tired from yesterday to a start. Rained all the time, so got really frozen in the end.

Monday Jan 31, 2011 #

3 PM

Löpning väg/stig (distance) 44:02 intensity: (1:55 @1) + (12:07 @2) + (18:43 @3) + (11:17 @4)
ahr:137 max:161 shoes: asics 2010

Run Skatås-Delsjön-brudarebacken-home. Fall in the end, hurt my knee and nose a bit :O
C • Fler med dålig Balans? 2
7 PM

styrka (COL) 1:00:00 [2]

Strength with COL and Johan. Got really sweaty.

« Earlier | Later »