23 May 2019

My Mountain Marathon Training Online Program – Week 3

Santana Skyrace 1 of June at Madeira is getting closer and I start to get a little bit nervous. My first Skyrace outside Sweden.

I’ve been training a lot more and better than I did the last season and should be well prepared, but will it be enough?

If you haven’t read part 1, I recommend to start with that one…

My Mountain Marathon Training Online Program – Week 1

My first three weeks in the program

Now, when I just finished my first three weeks period of training, kicking of my fourth, I start to feel that my body is very tired. I’m a little bit worried for the Santana Skyrace the 1 of June, and that my body won’t be 100 % recovered until then. So, now I just try to trust the process and that my top shape will come just in time.

It’s been a lot for me training 6 times a week, so this week I will slow it down a little bit and start to focus on the race.

This is week 3 of my online training with Fernando…

Training week 3

Wednesday

Easy run

Warm up: 5 min (activate glutes)

Run: 15 min, pulse zone 1-2

Run: 15 min, pulse zone 3

Run: 15 min, pulse zone 1-2

Total time: 50 min

Stretch
Total time: 30 min

Thursday

GYM – Base 1 Strength CXM (same as week 2)

1. Cardio warmup, 10 min
2. Leg press, 3*12
3. Chest press, 3*12
4. Seated row machine, 3*12
5. Pull down machine, 3*12
6. Deadlift, 3*12
7. Glutes – Hip Trhust / one leg, 2*2*12
8. Core – foot to foot crunch, 4*20
9. Plank lateral, 2*2*15

Total time: 1:15 hour

Stretch
Total time: 30 min

Friday

Efficient Trail running (hill work)

Hillwork with laps in a small slope, 9 km, vertical gain 810 m, vertical loss 801 m. Trying to keep pulse zone 3 on a steady level.

Warm up: 5 min (glutes activation etc.)

Run: 2 hours, pulse zone 3

Stretch
Total time: 10 min

Saturday

Rest day

Sunday

Pace changes

(10 RPE is running as fast as you can in 30 meters)

1. Warm up
   10 min @ 5 RPE
2. Repeat 4 times
   1. Hard
      45 sec @ 6 RPE
   2. Easy
      1,15 min @ 6 RPE
3. Recovery
   5 min @ 5 RPE
4. Repeat 4 times
   1. Hard
      45 sec @ 8 RPE
   2. Easy
      1,15 min @ 6 RPE
5. Cool down 10 min @ 5 RPE

Total time: 41 min

Stretch
Total time: 20 min

Monday

Mountain bike on trails
Low to medium pulse zone.
Distance: 28 km

Total time: 1:45 hour

Tuesday

Gym session 2
Functional training with PT with focus on my individual problems.

1. Core strength (knees on a yoga ball, rolling back and forward).
2. Psosas/hips (leg lift up in different directions).
3. Functional rod (one arm, standing on one foot, working the body cross)
4. Functional chest press (one arm at a time, keeping shoulder blades down)
5. Functional shoulders and core training (moving a weight from side to side, working the body cross)

Total time: 1 hour

No video this time unfortunately. I’ll make one next week!

Total training time this week

About 9 hours effective training time this week.

This is actually less hours than I had before, but each session is so much more effective, and spread out over 6 days.

It was a tough week, but a good week!

Check out week 4!
https://arduua.com/2019/05/30/my-mountain-marathon-training-online-program-week-4/

Happy SkyRunning!

/Katinka

Facts

Name: Katinka Nyberg

Nationality: Swedish

Age: 45

Family: My husband Fredrik and my twins Tom & Matilda 8 years

Country/town: Stockholm, Sweden

Your team or sponsor now: SkyRunner

Occupation: Founder SkyRunner

Background: Entrepreneur in IT

Education: Backelor of science, IT

Facebook page personal: https://www.facebook.com/katinkakvist

Facebook page: hhttps://www.facebook.com/skyrunner.nu

Facebook group: SkyRunner Adventurers https://www.facebook.com/groups/320548848596214/

Webpage / Blog: https://arduua.com/