My Mountain Marathon Training Online Program – Week 9

I’m missing my trails in Sweden, but the training must go on as good as possible.

It’s been way too much street-running for me the past week and my scapula/shoulder problems are getting worse.

The solution to that is to a lot more of the functional training that I always have incorporated in my training more or less…

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

My Mountain Marathon Training Online Program – Week 1

This is week 9 of my online training with Fernando…

Training week 9

26 June – 2 July…

Wednesday

Rest day – Walking

Thursday

Long easy running

Instructions from coach:

Aerobic, If you can keep zones 1 and 2 perfect. No problem if you need some zone 3 (It is normal, we are improving yet your aerobic capacity)

Total time: 1 :30

Friday

Pace changes short and fast interwalls

I did the workout on a traidmill with some incline in the fast intervalls, and then jump off.

10 min (11.5km/h, 0 incline)
1 min (12 km/h, 12 incline)
1 min (off/still)
2 min (10 km/h, 10 incline)
2 min (off/still)
3 min (10 km/h, 5-8 incline)
3 min (slow run, 0 incline)
5 min (slow run, 0 incline)

Total time: 30 min

Functiional training for scapula and glutes

Total time: 30 min

Saturday

Rest day flying home from San Diego

Sunday

Rest day flying home from San Diego

Monday

Rest day flying to Cypyus

Tuesday

Functional strength training

Glutes exersises, Core exersises, Scapula exercices, one leg balance squat, hips Mobility, chest stretch, etc…

Total time: 1 hour

Summary of the week

Only 3.5 hours effective training time this week because of all this travelling and scapula/shoulder problems.

I hope that next week will be a better week!

Check out week 10…

https://arduua.com/2019/07/24/my-mountain-marathon-training-online-program-week-10/

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/

Instagram: https://www.instagram.com/skyrunner.nu/

Webpage / Blog: https://arduua.com/

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