Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: forsbergskan

In the 7 days ending May 15, 2011:

activity	#	time	miles	km	+m
orientering	8	6:40:57	13.8	22.21		32 /	34c	94%
Löpning väg/stig	5	2:01:30	2.86	4.6
löpning mix	1	30:25
Total	9	9:12:52	16.66	26.81		32 /	34c	94%

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Sunday May 15, 2011 #

10 AM

orientering (kurvbild) 46:40
shoes: icebug olx spirit 10 turkos

followed up Ulrika. Just contour lines on the map.

2 PM

orientering (Iddefjordfjella) 56:44 6.81 km (8:20 / km)
shoes: icebug olx spirit 10 turkos

An O-course on the map Iddefjordfjella. The camp's best and funniest terrain in my opinion :) The aim for the training was race/ wholeness in O-technique. I had good O-flow :D

Saturday May 14, 2011 #

9 AM

Löpning väg/stig warm up/down 9:43
ahr:146 max:161

warm up

orientering 57:38 ***

Easy (pace) O-training at Kjölasjöen.

3 PM

Löpning väg/stig warm up/down (warm up) 15:00 [3]
shoes: inov gula

warm up for the sprint and the high priority training for the day for me.

orientering (sprint festningen) 18:55 *** 3.7 km (5:07 / km)
ahr:178 max:187 spiked:12/13c shoes: inov gula

Sprint at Halden festning. Fun and tricky course. Managed it good. Fun!

Friday May 13, 2011 #

12 PM

orientering warm up/down 5:00 [3]

warm up to start with Frida and Ulrika.

orientering (Höiås) 44:36 *** 5.32 km (8:23 / km)
ahr:149 max:174 spiked:8/8c shoes: inov gula

First training in Halden. A course from the house in Höiås. Took it easy, got a taste and idea of the terrain.

5 PM

löpning mix warm up/down 2:27 [3]

warm up to start.

orientering intervals 1:01:12 *** 6.38 km (9:36 / km)
ahr:155 max:176 spiked:12/13c shoes: icebug olx spirit 10 turkos

O-training at the map Mjölneröd. I run it as O-intervals;
start-2 fast,
2-3 slow
3-5 fast
5-6 slow
6-12 fast
12-8 fast
8-10 slow
10-15 fast
15-finish slow
Felt quite good. Was really un-motivated before start but this was a good way to keep up the concentration.

löpning mix 27:58

Run home from the training together with Frida and Ulrika. Tired.

Thursday May 12, 2011 #

6 PM

Löpning väg/stig warm up/down 12:11 [3]
ahr:136 max:175

w.u with Lina, Liilian and Bodil.

orientering intervals (O-intervals) 1:10:12
ahr:166 max:189

O-intervals. Run with Lina, Lilian and Bodil, (Petra). Runner one started at time 00., runner two at 15s, and runner three and four at 30s. Was fun. Good exercise. Quite good O-flow. good concentration.

Löpning väg/stig warm up/down 3:09 [2]

warm down.

Wednesday May 11, 2011 #

Note
(rest day)

Tuesday May 10, 2011 #

6 PM

Löpning väg/stig warm up/down (warm up) 18:00 [3]
shoes: icebug olx spirit 10 turkos

around Härlanda Tjärn and up to the start point.

orientering intervals (keps-OL) 40:00 [4]
shoes: icebug olx spirit 10 turkos

Cap-O with gmok. Was a bit off in my head today, but the orienteering from my side was still good. Simplified the courses a lot, made it as easy as possible for me. Thought the terrain (or running technique) had a touch of France.

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

w.d back to the house.

Monday May 9, 2011 #

6 PM

Löpning väg/stig warm up/down (warm up) 35:00 [3]
shoes: nike lättviktskor rx terrain

w.u for the race. Felt really good (!!) =)

Löpning väg/stig race (Vårruset 5k) 16:27 [5] 4.6 km (3:35 / km)
shoes: nike lättviktskor rx terrain

Vårruset, cross country race in Slottskogen. Was really tough, and the girls in the front run fast. Run mostly me self, although 16 000 girls at the start ;) Was fun! Satisfied, but I have to push harder in the last hill next time!

Löpning väg/stig warm up/down (warm down) 5:00 [2]

w.d with Marie for 5 minutes.

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