My Mountain Marathon Training Online Program – Week 7

Back home again after a stunning week at Madeira running in the mountains.

The week at Madeira was so great! Both the Skyrace and all the trailrunning the week after, but I can feel now that my body is tired and that this will be a training week of rest and recovery.

Training status – Fitness chart

Each month my coach Fernando will show me a my fitness progress in a fitness chart.

Blue line means my fitness. Pink line is the fatigue that each workout produces in my body, and the yellow line is the state of rest.

The right combination between fatigue and rest makes your fitness go up, but we also have to control fatigue to avoid overtraining.

This month I have gone from earning 20 points to a level of 30 points CTL fitness.

With my my plan, making all the trainings, I can get arround 45-50 points CTL, which will allow me to run distances between 35-50 Kilometers. And this should be enough to make it through my big goal in August, “Buff, Bydalens Fjällmaraton 50k / 2900 D+ “.

Here you can see a link in English where this chart is explained.

https://www.trainingpeaks.com/blog/what-is-the-performance-management-chart/

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

My Mountain Marathon Training Online Program – Week 1

This is week 7 of my online training with Fernando…

Training week 7

12 June to 18 June

Wednesday

Rest day

Thursday

Trailrunning uphils

Instructions from coach:

Trail running Uphills Zone 4. Downhills and flats recovering in zone 2-3.

  1. Try to keep your back in linea with the body
  2. You can start practising with your poles to recover well the legs from madeiras week.
  3. Keep a good breathing sequence
  4. Keep intensity along the whole uphill

Distance: 9 km, Gain: 858 m, Loss: 845 m

Total time: 2:00

Comment: I was very tired all session still recovering from Madeira.

Stretching multisport 20 minutes.

Friday

GYM – Base 2 Strength CXM

  1. Lunges split with kettlebells 3*12
  2. Chest press 2 min
  3. Seated row machine 2 min
  4. Pull down machine 2 min
  5. Dead lift 3*12
  6. Glutes, hip trhust one leg
  7. Elastic bands, descendina of arms pull down with elbows extended
  8. Core foot to foot crunch

Total time: 1 :10

Comments: Still very tired from Madeira week.

Saturday

Rest day

Sunday

Rest day

Monday

Easy run

Workout Details:

  1. Easy run zones 1 – 2
    15 min @ 155 bpm
    Zone 2: Aerobic

  2. Repeat 3 times

    1. Hard
      1 min @ 182 bpm
      Zone 5A: SuperThreshold
      Zone 5

    2. Easy
      1:30 @ 146 bpm
      Zone 1: Recovery

  3. Cool down
    5 min @ 155 bpm
    Zone 2: Aerobic
    Zone 1 and 2

Total time: 27 minutes

Comments: This session went quite well.

Tuesday

Functional training – whole body strength and mobility.

  1. Hips mobility, slide sideways, inside og thigs
  2. Hips mobility, lifts
  3. One leg squat, balance and strength
  4. Up on toes lean backwards, feet and thighs strength
  5. Flying plank sideways

Total time: 1 hour

Summary of the week

About 5 hours effective training time this week.

This has been a week of rest and recovery from Madeira and the trainings hasn’t been on top. It’s also harder now with the motivation when I got back home from Madeira. I’m used to run in thoese beautiful mountains and now a have to do laps in a small slalom slope.

Check out week 8…

https://arduua.com/2019/06/30/my-mountain-marathon-training-online-program-week-8/

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/

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