My Mountain Marathon Training Online Program – Week 13

Only a couple of days left to Åre Mountain Marathon “Kia Fjällmaraton 2019”, one of my major goals of the year.

I’ts been a fantastic couple of weeks of training, racing and spending time with my family here in Åre. Now it’s time for rest and recovery till the big race on Saturday 3 August, Kia Mountain Marathon 43k, 2100 D+.

Tom och Matilda Nyberg, Välliste runt 2019, Åre, Sweden.
Tom och Matilda Nyberg, Välliste runt 2019, Åre, Sweden.

If you like to see the whole training program from week 1 start here.

My Mountain Marathon Training Online Program – Week 1

This is week 13 of my online training with Fernando…

Training week 13

24 July – 30 July…

Wednesday

Trailrunning long uphills – Åreskutan Östra leden, 1000 D+

Very nice upphill-training today between Åre village to the top of Åreskutan via Östra leden.

Total time: 2 hours

Katinka Nyberg, Trailrunning long uphills - Åreskutan Östra leden, 1000 D+
Katinka Nyberg, Trailrunning long uphills – Åreskutan Östra leden, 1000 D+

Thursday

Trailrunning long downhills – Åreskutan Östra leden, 1000 D+

Very nice downhill-training today between Åreskutan and Åre village via Östra leden. The very best run I had in a very long time actually.

Total time: 1 hours 30 minutes

Trailrunning long downhills - Åreskutan Östra leden, 1000 D+
Trailrunning long downhills – Åreskutan Östra leden, 1000 D+

Friday

Functional Strength Training upper body and CORE

Wall slide, plank, scapula push ups, row with rubber band, one arm chest press. Streching exercises for pectorals, deltoides and core

Total time: 45 minutes

Saturday

Anaerobic recovery – Racing with the kids – Välliste runt, 13k, 500 D+

My kids Tom and Matilda my eight years old twins did their forst mountain race Välliste runt. It was very hot and hard for them, but they had a good fighting spirit, and finally they made it to the top!

Family Nyberg, Välliste runt 2019, Åre, Sweden
Family Nyberg, Välliste runt 2019, Åre, Sweden

Sunday

Easy run

Took a very very easy and slow run to day next to Åre lake, followed by a nice swim with the kids.

Total time: 30 minutes

Stretch Cuadriceps 

Total time: 8 minutes

Family Nyberg, Åre lake, Sweden
Family Nyberg, Åre lake, Sweden

Monday

Rest day

Enjoying the nice view from the appartment at Holliday Club working on my blog.

Holliday Club, Åre Sweden
Holliday Club, Åre Sweden

Tuesday

Race day – Vertical K, 1000 D+

This was my first Vertical K race and I did very good I think! Last year I did a test run in the same track and I did it in 1:45. This time I did it in 1:15!

Total time: 1:15

Katinka Nyberg, Vertical K, Åre, Sweden
Katinka Nyberg, Vertical K, Åre, Sweden

Summary of the week

About 6-7 hours of effective training and racing this week. It’s been a very good week I’m ready for “Kia fjällmarathon” race 43k this Saturday!

 

Check out week 14…

https://arduua.com/2019/08/08/my-mountain-marathon-training-online-program-week-14/

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/

Leave a Reply

Powered by WordPress.com.

Up ↑

%d bloggers like this: