pamillatrogen.com © 2009
 


Training Diary 2009


 

Date Distance Time Type
       
1/1-09   40min bike + twist n sculpt
4/1-09 6km   Powerwalk
5/1-09   70min Running/Powerwalk/bike
7/1-09   60min Running/Bike/walk
9/1-09   30min twist n sculpt
11/1-09   87min Running/crosstrainer/walking (5km 32:34)
13/1-09   62min Running/powerwalk (5km 31:01)
15/1-09   62min Running/walking (5km 30:24)
18/1-09   60min Crosstrainer/gym
21/1-09 6km   Running
28/1-09   60min Running/bike (6km 38:00)
31/1-09 20,8km 60min Bike
       
1/2-09 21,9km 60min Bike
2/2-09   60min Running (8km 52:08)
4/2-09   30min Crosstrainer
19/2-09   40min Bike + mage o rygg
22/2-09   10 min mage o rygg
23/2-09   54min Crosstrainer + sitbike
25/2-09   55min Crosstrainer +  sitbike
26/2-09 6km   Walk
       
3/3-09   60 min Crosstrainer/rodd
9/3-09   64min Crosstrainer/sitbike
11/3-09   35 Bike + rygg/mage
21/3-09 6km   Running
26/3-09 8,77km   Running (Strömmensberg/Tv huset)
30/3-09 10 x RPB   Running (Redbergsparken backen)
       
6/4-09 11 x RPB   Running (Redbergsparken backen)
11/4-09 5km 31:27min Running (5:an Skatås)
13/4-09 10 x RPB   Running (Redbergsparken backen)
16/4-09 6km   Running
20/4-09 11 x RPB   Running (Redbergsparken backen)
27/4-09 12 x RPB   Running ((Redbergsparken backen)
29/4-09 6,5km 44 min Running
       
1/5-09 6,5km   Running
2/5-09 5km 31:35min Running (5:an Skatås)
4/5-09 11 x RPB 49 min Running (Redbergsparken backen + Strömmensberg)
6/5-09   60 min Bike
7/5-09   60 min Bike
8/5-09   63 min Bike
11/5-09 10,1 km 71 min Running (Strömmensberg, stenen, skatås, kärralundsg)
12/5-09   40 min Powerwalk
13/5-09   60 min Powerwalk (medium speed)
14/5-09   62 min Running (5km 29:05)
15/5-09   35 min Bike
17/5-09 12,94 km   Powerwalk (medium speed)
19/5-09 10,08 km 72 min Running (Kaggeledstorget, TV huset, Focus)
21/5-09 6,5 km   Powerwalk (medium speed)
  8 km 52 min Running (8an + lite till)
    30 min Walk
24/5-09 12,58km   Powerwalk (medium speed)
26/5-09 21,2km 60 min Bike
27/5-09 6,5km 43:43 min Running
28/5-09 21,1km 60 min Bike
31/5-09 10 km   Walk
       
1/6-09 6,5km 41 min Running
2/6-09 10km   Running (1km = 4:59min)
3/6-09 23km 61:08 min Bike
5/6-09 10,5km 30 min Bike
7/6-09 11 x RPB   Running (jobbigt)
8/6-09 6,5km   Running
14/6-09 6km   Running (12 x Redbergsparken runt),  1 varv = 500m
15/6-09 5km   Running (10 x Redbergsparken runt),  1 varv = 500m
17/6-09 5km   Running (10 x Redbergsparken runt), ev. 12 lost count
19/6-09 10km   Running (20 x Redbergsparken runt)
21/6-09 4km   Running (8 x Redbergparken runt)
22/6-09 21km 60 min Bike
23/6-09 4km   Running (8 x Redbergsparken runt)
26/6-09 10km 57:31min Midnattsloppet Kvänum
(placering 5 av 7)
28/6-09 12.94km   Running (Göfab)
29/6-09 440m   11 rusningar (benhinnorna o knäna smärtar)
       
1/7-07 4,68km   Running (Olskroksg + M Anderssonsg) 1 varv = 780m
2/7-09 20,5km 60min Bike (kroppen kändes fräsch)
3/7-09 3,12km   Running (4 varv Olskroksg + M Anderssonsg)
4/7-09 10,92km   Running (14 varv Olskroksg + M Anderssonsg)
6/7-09 560m   Running (14 rusningar + 10min uppv.)
8/7-09 21km 60min Bike
11/7-09 10,549km 1:01:41min Varbergsloppet
(placering 163 av 264)
14/7-09   62min 32 min crosstrainer + 30 min sitbike
15/7-09 12km 30:31min Bike
17/7-09   60min Running (13min i lutning) + 47 Crosstrainer
19/7-09 7km   Running (14 x Redbergsparken runt)
    10min Afterrun exercises
21/7-09 11km 30:06min Bike
22/7-09 5km 29:40min Running
  3km 33min Walking
    22min Sit bike
26/7-09   62min Running
       
3/8-09 5km 28:50min Running
    32min Sit bike
4/8-09   60min Bike
5/8-09   60min Running/walking/Crosstrainer/sitbike
8/8-09   31min Running
9/8-09   5min Jämnfotahopp
12/8-09   62min Running (58min) Walking (4min)
13/8-09 20,5km 65min Bike
14/8-09 22,1km 61min Bike
15/8-09 8km 49:10min Running (5km 28:42min)
    20min Bike
16/8-09   50min Running/crosstrainer/rodd/gym
17/8-09   30min Bike (+ 7 armhävningar knä)
18/8-09   65min Crosstrainer/rodd/sit bike)
22/8-09 10km 59:27min Midnattsloppet gbg (placering 1728)
30/8-09 2km   Running (Helsingörhallen till stationen)
       
3/9-09 22km 70min Bike
6/9-09     Running (5 RPB + lite runt)
13/9-09 6km   Running
18/9-09 5km 36min Running
       
9/11-09 6,5km   Running
16/11-09   55min Powerwalk
       
27/12-09   66min Aerobics (hha)
29/12-09   30 min Bike
       



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