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Training Log Archive: forsbergskan

In the 7 days ending Apr 10, 2011:

activity # timemileskm+m
  Löpning väg/stig6 4:31:49 10.59 17.05
  orientering4 2:35:51 11.15 17.9458 /61c95%
  styrka1 30:00
  Total7 7:37:40 21.74 34.9958 /61c95%

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Sunday Apr 10, 2011 #

10 AM

Löpning väg/stig warm up/down (warm up) 25:00 [3]

w.u for the race. tired in my hamstrings.

orientering (gmok vårtävling) 1:20:11 [4] **** 9.0 km (8:55 / km)
spiked:16/19c shoes: icebug olx spirit 10 turkos

O-race, Bertilssons stuga, Delsjön, W21E, 3rd place 4 minutes after Camilla Engstrand (who seem to be in really good shape for the moment!?). Quite bad start, bad long routes, but good end. 3 best time and 3 second best time on the last 7 controls! Will take with me the flow I had in the end :) Tough and fun course! Still very tired in my legs. + that I had sore arms today, weird.
Felt good with two tough O-races in the last two weeks, think it has been really good preparation for Elitserien in Husqvarna!! SM next up now though =)

Saturday Apr 9, 2011 #

11 AM

Löpning väg/stig warm up/down (warm up) 25:00 [3]
shoes: inov gula

w.u; jog to skatås and around the tracks there + speed ups. should have done a more proper warm up !!

Löpning väg/stig race (Premiär loppet skatås) 40:44 [5] 10.0 km (4:04 / km)
shoes: inov gula

Cross country race, 10 km, Skatås. Had really heavy legs, and was sooo unmotivated when I woke up this morning. Good mental challenge. Had hoped to run under 40 min, but with my shape today I think the time was still ok. My first 10 kilometer race! Really want to do it again actually!! :D Run 2 laps on a 5km lap. My second lap was about 1 minute slower. Maybe start a little bit to fast the 2 first kilometer. Did like a wise man had told me and tried to run fast down-hill. It actually was easier to run really fast than slow in the downhills, and I saved a lot of time ;)
C • That's really good for a fi... 2

Löpning väg/stig warm up/down (warm down) 16:00 [2]

Friday Apr 8, 2011 #

Note
(rest day)

Thursday Apr 7, 2011 #

10 AM

Löpning väg/stig (mestadel småstig) 46:57 intensity: (6:22 @1) + (23:08 @2) + (16:12 @3) + (1:15 @4)
ahr:127 max:157 shoes: asics 2010

Easy distance on mostly small paths, Getryggen/milen.
5 PM

Löpning väg/stig warm up/down (warm up) 26:27 intensity: (34 @1) + (1:52 @2) + (12:57 @3) + (10:17 @4) + (47 @5)
ahr:147 max:171 shoes: asics 2010

15+12 min warm up + 2 speed ups.
Run from home to Bagaregårdenskola in really heavy head wind!! Erik J caught me up just after Munkebäckstorget so got a good speed-up the last 5 minutes.
w.u for 10 more minutes with Beckis, marie and kristin. Got stopped by a good looking police wondering why there were so many people running ;)

orientering (sprint komplett bana2.1km) 13:07 intensity: (24 @3) + (2:52 @4) + (9:51 @5) *** 2.94 km (4:28 / km)
ahr:172 max:186 spiked:14/14c shoes: asics 2010

Sprint training with GOF at Bagaregården, a relevant course/area to the Swedish championship in Visby. Guess the areas are very unlike each other though, but with some fantasy is every thing possible!! Was really heavy in my legs and speed was not good. The O was okay though; well ahead and I found almost all the "right" route choices at ones. Maybe I should have run right to control 1 and 7, but I guess it was just marginally...?
Think Lina was best with 12.37 min (just jogging :p )
C • I have to admit.... 2

Löpning väg/stig warm up/down (warm down) 19:11 intensity: (4 @1) + (1:01 @2) + (2:17 @3) + (13:24 @4) + (2:25 @5) 3.55 km (5:24 / km)
ahr:155 max:171 shoes: asics 2010

w.d with Lina and Viktor. Leg felt good last 500 m :)

Wednesday Apr 6, 2011 #

5 PM

Löpning väg/stig warm up/down (warm up) 20:34 intensity: (25 @1) + (54 @2) + (1:39 @3) + (13:08 @4) + (4:28 @5)
ahr:156 max:179 shoes: inov gula

with COL to Änggårdsbergen.

orientering (Keps-OL) 33:01 intensity: (35 @2) + (10:50 @3) + (7:47 @4) + (13:49 @5) **
ahr:161 max:190 shoes: inov gula

Cap-O, fjället, Änggårdsberget. 6 intervals around 4 minutes. Every lap ended with a uphill. I was in team with Johan A. Really fun and tough!!!

Löpning väg/stig warm up/down (warm down) 23:56 intensity: (4:23 @2) + (12:43 @3) + (6:50 @4) 3.5 km (6:50 / km)
ahr:145 max:165 shoes: inov gula

jog back to Chalmers with Ulrika, Jonna and Emma.

Tuesday Apr 5, 2011 #

6 PM

Löpning väg/stig warm up/down 28:00 [3]

w.u 10 minutes with Fredrik to gmok + 10 minutes to the start of the intervals.
w.d 7 minutes

orientering (O-intervals sprint) 29:32 intensity: (5 @1) + (28 @2) + (2:56 @3) + (4:39 @4) + (21:24 @5) 6.0 km (4:55 / km)
ahr:174 max:188 spiked:28/28c shoes: inov gula

Sprint O-intervals with gmok. Started two and two with forked courses. Run with Viktoria. Ran the 4 intervals who was on the map, then changed map and ran 3 intervals in the other direction (number, 4,3 and 1). The last 3 with two boys chasing in the back too, so some extra pressure :d Really fun and good training! Good planning and implementation of the courses. (Apart from poor self-discipline with the start-points, route choices to the first controls were destroyed a bit).

Monday Apr 4, 2011 #

7 PM

styrka (hinderbana) 30:00 [3]
shoes: asics GT-2130

strength with COL, good program today. Got really tired. Much arms and shoulders. Guess I prefer "normally" strength though, but variety is fun! =)

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