training diary

Scroll down and see how Kristina trains!

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OKTOBER

Friday 30/10

75 min walk/jogging/running upp a hill, and then walking/jogging down. Great incline, so it was tough on the calves. Great fun and glorious sunshine weather!

Thursday 29/10

Instructing Living Room Dancing class at the gym. Went well. But I wasn´t fully focused.

Tuesday 27/10

Went to a spinning class (biking) with Björn. I forgot how much fun it is, and how much you sweat! My shoulders were wet, as were my legs. I love it!! After spinning Björn went climbing and I was in the gym doing my rehab program for my shoulder. I have to do the program 3-4 times a week during 3 weeks. Then back to the doctor and see if improvment. I´m keeping my fingers crossed!

Monday 26/10

Instructing 1 hour poweryoga.

Sunday 25/10

1 hour running up a long hill, with extreme incline, and jogging down it. Up and down 10 times. It killed my calfs and thighs. But it was good training!

 

Saturday 24/10

1 hour powerwalk with the dog in the woods and by the water. There´s a peace in nature this time of year, before the winter arrives. The trees have changed color, and everything is at rest. I love this season!!

Thursday 22/10

Instructing 1 hour boxesize. It was fun, but my shoulder isn´t good. Following instructing 1 hour Living Room Dancing. Great fun and I got very tired, which is good. Lately I haven´t been able to empty my energy, I keep on having so much more to give. So it was nice feeling totally emptied!

Wednesday 21/10

30 min powerwalk with the dog in the evening.

Tuesday 20/10

30 min powerwalk in the evening with the dog. I´d forgotten how nice evening walks are!

Monday 19/10

Instructing 1 hour poweryoga, then together with Björn going to a boxing class, 75 min. Shoulder not so good, so I boxed mostly with my left arm.

Sunday 18/10

Due to overload at work, I have not been able to train during the week. This afternoon Björn and I ran in the woods for 40min. I ran on a pulse between 155-175. While running on flat surface, with no incline, I ran faster to maintain a pulse around 170. Good workout and fun pulse running!

Monday 12/10

30min stairmaster at the gym followed by 1 hour instructing poweryoga. Went good, and I felt strong!

Saturday 10/10

Adventure up north during the weekend: Björn and me drove friday evening, after work, up north hours past Idre (skiing resort) and in to Norway. We pitched up the tent at midnight in minus 11 degrees Celsius, and 1/2 meter snow. We slept fair. On saturday we took a long walk, leaving our camp behind, and walked through loads of snow. We aimed for a high mountain, and reached the summit on 1 280 meters (3700 feet) after a couple of hours. It was a beautiful day, clear sky, sun and minus 8 degrees C. Slept good that night after all the walking and climbing. Then sunday we drove home, due to frozen shoes. Björn walked in a wet area on the mountain, and his shoes froze. Also it started to snow at night, so we had to leave so we could drive home. (no winter tires on the car) We got out of the snow blizzard luckily! It was an amazing week end and I look forward to next time! I love snow, winter and all that comes with it!

(First picture from above: Grövelsjön. 2ond pic: Björn climbing. 3pic: Kristina climbing. 4th pic: Björn climbing)

Thursday 8/10

Instructing 1 hour boxer size. Due to a slim lunch I had less energy, of course. But I did my best! Following I instructed 1 hour Living Room Dancing. Fun, sweaty and I had energy after a good dinner! After the class I had laughing marks around my eyes, must mean I smile ALOT during the class!

Wednesday 7/10

2 hour climbing inside. Went okay, I was still tired after sundays climb. I tend to climb to much with my arms, so next time I will focus on climbing with my legs instead!

Monday 5/10

Instructing 1 hour poweryoga. Went ok, I wasn´t really in the mood. After sunday´s climbing I have pain in under arms and fingers.

Sunday 4/10

2,5 hours climbing. Went good, even with my shoulder. Finished with fast-speed climbing up and down many times to gain acid in my muscles. Great fun!!

Thursday 1/10

Instructing Living Room Dancing 1 hour. I was exhausted. But it was fun! It´s a great exercise filled with smiles, laughter and lots of sweat!

 

 

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SEPTEMBER

Wednesday 30/9

Evening run with Björn up in the woods, and by the lake. Uneven surface and lots of up and downs in nature, I like! It got dark fast, good thing that I had a light on my head. Easy to trip over roots and other things in the woods. We ran 40 min in a fast speed. (around 6 km) When home I did 50 situps, and Björn did pull-ups on the bar.

Monday 28/9

Instructing 1 hour poweryoga went good. My shoulder wasn´t on my side today, so I had to do some things double on the left shoulder instead. Following was 75 min boxersize. Me and Björn haven´t trained box together in a long time, so we had fun! Right shoulder not with it at all, so I did everything double on the left, as with the yoga. I had lots of energy, and felt very strong. Meeting a doctor tomorrow for my shoulder. Hope good news on how to help me!

Sunday 27/9

Morning run with the dog, 35 min. I did some speeding between light posts, to get more intervals in the run. I´m running much faster than before, and it feels great!! After run, 250 sit ups. I have  very strong abdominus muscles so I need to maintain them. (abdomini = stomach muscles)

Friday 25/9

After a good day at work, I went for a run with the dog, and then did 200 situps. 30 min run in afternoon sunlight. I felt strong and ran fast! It´s no fun running slow anymore. I´ve gained strength in my leg muscles. Good friday!

Thursday 24/9

Instructing 1 hour living room dancing. I added an extra african dance-song which was totally exhausting! I was so sweaty, but felt great! My muscles can feel it a little from the boxing yesterday, but that disappeared when starting to dance! I feel like I´m getting back to  my normal condition, and on tuesday I am to meet a sports doctor for my shoulder. Hopefully I´ll get good news!

Wednesday 23/9

instructing 1 hour boxersize. I boxed against a man who hits very hard. (my shoulder didn´t like it at all) I found it difficult instructing, giving pep-talk as well as doing the exercise my self, which resulted in great breathing difficulties, and total exhaustion. Due to small lunch I didn´t have much to give eather. But I did my best, and I was exhausted when coming home! great workout!

Monday 21/9

30 min running on treadmill. Went good and I felt strong. Ran faster than usual. Then 60 min instructing poweryoga. I filled yoga with different strenth inhansers, was tough but went well!

Sunday 20/9

1 hour walk in the woods, looking for mushrooms. Found lots and had a great delicious lunch, as well as good excersize!

Friday 18/9

Afternoon run to town and back, to get the dog from Björn. 8km with a puls around 170 bpm. Following by 250 situps, doing straight, sides and the jack knife (lay on your back flat, arms to the sides of the floor for balance, feet together, lift legs up, head and top body still on floor, lift legs towards the ceiling, lift rumper, when balancing on shoulders return to the floor slowly.)

Thursday 17/9

Instructing 60min boxersize before dinner, fun but I was hungry! Following a fast dinner, and then instructing 60min Living Room Dancing. I was sweaty, but it was sooo fun! After that I took a long sauna and shower at the gym! Life´s good!

Monday 14/9

Walk down and to the car, 5km. Warm and beautiful fall day. Felt sad leaving the mountains.

Sunday 13/9

Walking 12km, It rained partly through the day, and then we got a glorious evening with a beautiful sunset. Putting up the tent, making food on our Trangia, sunning during food preparation…this is life!!!

Saturday 12/9

Walking up and on the mountains with a pack on 20kg:s on our backs. We had all kinds of weather. Today we walked all day, 18km.

Friday 11/9

powerwalk in the afternoon 30min. Leaving for the mountains tonight. Saturday, sunday and monday will contain walking all days with a pack on 20kg:s (or 40pounds)

Thursday 10/9

Instructing living room dancing 60min. I was so tired, and felt week from my cold. But it was fun dancing!!!

Wednesday 9/9

At 6am this morning 25min powerwalk in the woods with the dog. gorgeous morning! Instructing boxersize for 60min. Felt good to sweat!

Tuesday 8/9

40min powerwalk this morning. Feels good being out in the morning!

Monday 7/9

After being sick nearly 2 weeks with swine flue and a bad cold, I now am almost back to normal. Today first 20min on stairmaster, following by instructingpoweryoga 1 hour. Still week, but hoping to gain strength soon! Evening walk, 20 min, with the dog.

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AUGUST

SUNDAY 30/8

After having a fever and soar throat this week, I´ve not been able to train as I´ve wished. Tomorrow is poweryoga, and then I´m hoping to get started again with running, as I wish to build on last weeks success when running the Vasa-stafett. Let´s keep fingers crossed!

MONDAY 24/8

instructing 1 hour poweryoga at the gym. Went fair, with my shoulder. Tuesday I am to get the shoulder Xraid. Then I´ll hopefully find out what´s bugging it!

SUNDAY 23/8

A 3km jogg/run through the woods with Björn, to soften my aching body. The first few minutes were tough, but then my body found a good rhythm.

SATURDAY 22/8

Together with 10 friends, we entered the big competition ”Vasastafett” were you run from Sälen to Mora. (the same stretch as Vasaloppet, which I skied a couple of years back) We devided the 90 km, so I ran 12km. It had been raining all night before, so it was very wet and difficult terrain. I ran on the time 1h 17min. It was a fun event with lots of runners from all over Europe.

MONDAY 17/8

Running 45 min with two 100 meter “races” with myself. After watching Usain Bolt reaching a new world record in 100 meters I got inspired. It´s great integrating a fast spurt in a low intensive run. After running  followed  200 situps and a long stretch.

SATURDAY 15/8

Outdoors climbing 4 hours with friends. Great weather and a good climb!

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JUNE

MONDAY 22/6

Running 10 km, during 55 min, in the woods with many incline-hills. Tough and very warm today, as summer seems to have found it´s way  back to Sweden. The last 2 min of the run I ran the fastest I could. Great feeling when finding the rhythm in fast speed, even though body is tired. Following 200 sit ups right after on the ground. Ending training session by doing the plank for 1 min.

SUNDAY 21/6

30 min bike ride, as transport.

TUESDAY 16/6

40 min powerwalk at 7 am. First sunny day in a while, but still cold air coming from the north. During late afternoon I took a hike through the woods, trying to walk fast over roots and bigger stones. 40 min trekking.

MONDAY 15/6

At the gym late afternoon; 25 min running on treadmill, then following 25 min gym doing my rehab, and also training abs.

SUNDAY 14/6

Due to extreme rain weather this June, I will visit the gym more frequently. Today 25 min running on the treadmill, then following 35 min in the gym doing my rehab program. (scroll down to see the program)

FRIDAY 12/6

15 min 100/100 program duing everything except arm movements.

THURSDAY 11/6

40 min powerwalk. Shoulder sore from the poweryoga -DVD-recording. But it´s a different soreness!

WEDNESDAY 10/6

My birthday today, 28 years old! 30 min walk with my students.

TUESDAY 9/6

I was involved in a filming of a poweryoga-workout-DVD. I instructed during 1 hour an outside poweryoga class. Fun and interesting due to film crew asking me to overdue every movement! (my shoulder was alright during the class, but now in the evening it hurts a lot.)

MONDAY 8/6

40 min running in the afternoon, after work. Then right after run I did 100/100 program on 10min. (calfs, rumper, thighs, back, abs, 10 push-ups (testing shoulder, still stiff but it´s getting better)

SUNDAY 7/6

35 min powerwalk in the afternoon.

FRIDAY 5/6

40 min powerwalk at 6 am.

WEDNESDAY 3/6

35 min fast biking, on sidewalk, using bike as transport. Shoulder feels alright when biking city. Gonna try soon biking of-road, and we´ll see how that´ll go. (mountain biking)

TUESDAY 2/6

45 min running following by 200 sit-ups. (100 straight abdominis, and 50 on each side abdominis) It went good running, my speed has improved.

MONDAY 1/6

40 min powerwalk at 6 am. Then after lunch, 100/100 program (not arms though) Took 15 min. Hoping to start with the full program in a couple of days. As of now I´m stretching morning and night trying to work up a flexibility in shoulder area. (it´s become stiff due to the injury)

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MAY

FRIDAY 29/5

Running 30 min with a pulse around 168. Then following 100/100 program (scroll down for more info on the program) Although I didn´t do the arm-exersizes as my shoulder still isn´t back in full service.

THURSDAY 28/5

30 min powerwalk at 7 am. It´s so nice walking in the morning, listening to my IPod, and just letting go of everything!

WEDNESDAY 27/5

40 min powerwalk at 7 am. I feel strong! At 6 pm I did 30 min workout form the 100/100 program. ( Scroll down and read all about the program) However, I didn´t do the push-ups as my shoulder didn´t agree with the movements.

TUESDAY 26/5

30 min running after lunch. Then following 120 situps, and then finishing with doing the plank. Shoulder feels better, yet weak. I must be careful to not over strain it.

SATURDAY 23/5

15 km (kilometers) walking on London´s streets. We, the choir, took a long walk through Hyde Park. It was a warm and humid day. But nice walking so much!

FRIDAY 22/5

14 km (kilometers) walking around London. Lot´s of stairs during transport between different subways. (I walk up the escalators fast)

THURSDAY 21/5

I´m in London, on a tour with one of my gospel choirs (that I direct). Today we walked a total of 13 km (kilometers). (one of the choir members has a step meter)

WEDNESDAY 20/5

2 hours in the woods jogging around and helping my students while they´re trying to find different controls, in the woods, using compass and map. Fun and good weather!

TUESDAY 19/5

30 min bike ride, as transport. Nice biking. When shoulder is better I´m gonna go out and bike a couple of hours in the woods!

SUNDAY 17/5

40 min powerwalk after lunch. Nice summer weather and great temperature!

SATURDAY 16/5

I have a bad cold, but finally the fever has gone down. Today 90 min powerwalk. Then working 5 hours as a judge in a big volleyball tournament. (great deal of work, being focused and walking/ standing on my feet 5 hours straight.) Then directing a gospel concert, 25 minutes active. Hoping to get better soon from my cold so I can start running again! Shoulder almost better as well!

TUESDAY 1275

1 hour powerwalk during middle of day. Feeling a cold coming, so no running today. (to bad)

MONDAY 11/5

1 hour instructing poweryoga. I tried not using my right shoulder, so I did many pushups (planks) on 1,5 arms. Interesting and my class found it amusing! Then 35 min powerwalk before dinner.

SUNDAY 10/5

1 hour powerwalk with the dog. Nice sunday weather and no Ipod, it´s broken. But it was nice as a change walking to the music from nature. (but I do miss my Ipod!)

THURSDAY 7/5

Instructing a 90 min boxer size class at the gym. Kept my right shoulder still, and did most of the movements with my left side of my body. For the first time in my life I managed 2,5 pushups on one arm, my left. Really cool!! I miss the gym. Looking forward to a healthy shoulder.

WEDNESDAY 6/5

40 min powerwalk at 7 am this morning. My shoulder is not good, so this months training will contain running and walking lots and lots. Hopefully back on track within 3-4 weeks!

MONDAY 4/5

1 hour power yoga following by 40 min powerwalk at 7 pm. I´ve got a cold, probably from the white water rafting last thursday. My shoulder is soar, so no climbing for at least 1 week or more.

FRIDAY 1/5

2 hours playing volleyball in the hot sun. Felt like summer, and it was exhausting. But my shoulder hurts now more than ever. (typical)

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APRIL

THURSDAY 30/4

1 hour paddling in white water in a  homemade raft, also dressed up as a pink bunny rabbit! (it´s a tradition on the last april in our city, Uppsala)
WEDNESDAY 29/4

40 min powerwalk at 6 am this morning. Cold morning and northern wind, but beautiful sky!

TUESDAY 28/4

35 min run in the afternoon. Warm and humid, but I did good in all the incline hills! During incline I had a pulse around 175, and during more flatter terrain around 160. (my max pulse is around 192) So it was good getting up the pulse. I hope to do a max pulse test soon!

MONDAY 27/4

40 min powerwalk at 6 am. Beautiful morning!

SUNDAY 26/4

25 min run midday, but it went slow because I dressed way to warm and didn´t eat enough breakfast. Gonna try running tonight again! (more energy after dinner) Shoulder still hanging in there, but I´m taking anti inflammatory for it.

SATURDAY 25/4

Moving Björns parents. Lots of boxes. Good workout, but bad for my shoulder.

THURSDAY 23/4

1 hour Living Room Dancing. I added a couple up tempo songs, to give a higher pulse- and it worked! I was exhausted! Having not eating my afternoon snack added to my tiredness. (I forgot to pack along my sandwich)

WEDNESDAY 22/4

45 min powerwalk at 7am. Starting tomorrow with an extra loop for a longer walk and soon every other day I´ll jog in the morning. At 8 pm I ran 35 min, with a pulse around 68%. Good run, and I had lots of energy!

TUESDAY 21/4

45 min powerwalk at 6 am. Visited my doctor today who said I have a smaller inflammation in my shoulder so he injected a shot of cortisone and I´m now eating an anti-inflammation pill morning and night for a week. No proper training for a week, and definitely no climbing. So now awaits lots of powerwalks and perhaps a couple runs (depending on how heavy pain in shoulder)

MONDAY 20/4

20 min powerwalk, then following 1 hour power yoga. Due to my painful shoulder I am not able to climb. I meet with my doctor tomorrow, and we´ll find out what´s wrong and how long before I can start training normally again. As of now I´m walking lots!

SUNDAY 19/4

3 hour walk in the sunny but cold spring weather. Due to a pain in my shoulder, I´m taking it easy with gym training. But tomorrow I will attempt climbing, and see how my shoulder holds up.

SATURDAY 18/4

30 min powerwalk and following 20 min slow jogging. (pulse around 145) Then 1 hour gospel concert with my gospel choir, that I direct. After the second song I was lighty sweaty, and after the 5th song it was dripping along my back and on my neck. I´ve never worked so hard at a concert, and dancing on the church pews gave a great pulse!

FRIDAY 17/4

40 min powerwalk at 7 am this morning. Nice morning, but to much traffic. I aim to get up at 6 instead as the traffic is much lighter then, and the air is better. (my walk is next to a big road) If traffic doesn´t improve I will try and find a different route!

THURSDAY 16/4

I instructed 1 hour Living Room Dancing, very fun and sweaty! Pulse around 65% through the entire class. Good workout using the whole body!

WEDNESDAY 15/4

40 min powerwalk at 7 am this morning. I´m getting a slight cold, so I´m taking it a little easy.

MONDAY 13/4

1 hour powerwalk in the evening. It´s been a nice relaxing easter, but I´m looking forward to getting back on routine with training and food!

FRIDAY 10/4

50 min powerwalk at 7am. I walked faster than usual, so the dog had to trot instead of walking. Good exercise!

THURSDAY 9/4

2 hours street dancing with my students in Phys Ed, then a lunch show, were we danced in front of the whole school. Very fun, sweaty and we´d painted our faces white and black. Great start on the easter vacation!

WEDNESDAY 8/4

40 min powerwalk at 6am. Cloudy morning and cold. But nice start to the day!

MONDAY 6/4

40 min powerwalk at 6 am this morning. I was tired today, and felt heavy in both body and head. Hope I´m not coming down with a cold or something. In the afternoon at the gym 25 min on the stair master, having a pulse around 65%. Then 1 hourpower yoga following by 1 hour climbing. We tried using mostly “slope grips” as my one finger got injured last time I climbed. (slope grip, big round grips)

SATURDAY 4/4

2 hour climbing with our friend Johanna. We started out by bouldering 5 minutes, to warm up the fingers, following by an intense climbing aiming for the bigger holds/grips on the wall, so we could maintain a high pulse. Then we took a difficult path, and worked on technique and smaller grips. The last 10 minutes we took an easy route and climbed up and down many times, without a break, aiming to work on condition. I was exhausted!

FRIDAY 3/4

30 min powerwalk at 6am, with a gorgeous sunrise! Then in the afternoon, after work, a 40 min run, with a pulse around 170, down to the lake and up through the woods, running intervals and chasing the dog. Running is going better and I feel strong. The morning walks give me energy throughout the whole day!

THURSDAY 2/4

40 min dancing “Living Room Dancing” at home, preparing for my class later today. Then instructing 1 hour Living RoomDancing, were we sweated like pigs and my pulse was way higher than I wanted it to be. But when you´re an instructor, you must show the movements 100% more. Extremely exhausting but fun! Good condition training, and leg strength.

WEDNESDAY 1/4

30 min power walk this morning at 6 am. Then during late afternoon 15 min stair master following by 20 min running on treadmill, with a pulse around 170. Then 1 hour gym, training waist and up.

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MARCH

MONDAY 30/3

20 min jogging on “stair master” following by 1 hour power yoga. Then 1 hour climbing, me and Björn. The yoga went good, I feel more in control of my body and it´s movements. The climbing went even better! After all the bouldering I´ve done my balance in my body, my strength in my fingers and technique is so much better. We realized that my climbing abilities have improved a great deal since we last climbed together!

SUNDAY 29/3

Cleaning out Björn`s apartment all day; hugh job. Scrubbing out everything gave good lactic acid in arms! This beats going to the gym and sharing weights and machines with others!

FRIDAY 27/3

30 min “feel good” walk with the dog following 1 hour gym training waist and up. ( scroll down for training program)  Planning on starting to run outside as soon as my knee injury stops showing itself (injury during my the bike expedition to North Cape 2007 ) Stay tuned for new training program, with start on April 1st.

THURSDAY 26/3

45 min “feel good walk” in medium pace, in the sun light with the dog. I just saw that I haven´t had a resting day in a while, so today is the day!

WEDNESDAY 25/3

30 min power walk at 6 am. Then 1 hour at the gym pumping waist and up. I´m getting much stronger in the abs now, which is good for stability in all sports!

TUESDAY 24/3

40 min power walk at 6 am this morning. Beautiful morning with sun and -4 degrees. Great way to start a day! Then 1 hour street dancing during one of my Phys. Ed. classes. Fun and good music! It´s good being all rounded when it comes to exercise. Especially if an adventure would come along, were you need to be fit!

MONDAY 23/3

30 min power walk at 6 am this morning. Nice start to the day and a great way in getting the pulse up! Then 30 min on the stair master, with a pulse around 150, following by 1 hour power yoga and then 30 min bouldering. I feel strong and motivated. What a great monday!

SUNDAY 22/3

1,5 hour walk in the sun with the dog.

SATURDAY 21/3

Moving Björn from his apartment. the moving included small and very big furniture, down his stairs, and up mine. Total of many, many, many stairs carrying different sizes boxes. Good exercise! Total time: 6hours.

FRIDAY 20/3

1 hour gym training, doing deltatoideus (shoulders) , lattissimus dorsi (upper back) quadriceps, hamstrings, gluteus (all with a bar with weights, doing freely) abs (machine and free weight doing the sides of the abs) This month we do 2 sets with maximum of 15 repetitions.

THURSDAY 19/3

20 min bouldering, 1 hour at the gym training biceps, triceps, pecs, rowing, hamstrings with weights on bar. (did 2 sets with minimum of 15 repetitions, on each muscle group.)

TUESDAY 17/3

1 hour Street dancing, teaching my kids in Phys Ed. They´re rally good. I had to work extra hard and show every movement even more clear ´cause of their skills!

MONDAY 16/3

1 hour power yoga, then 30min bouldering, following 20min jogging on the treadmill. Puh, I was tired afterwards! It was a long time ago I trained this way, but I´ll get back in my old routine!

SUNDAY 15/3

1 hour at the gym training waist and up. Then a nice 2 hour walk in the sunshine with the dog!

THURSDAY 12/3

30 min dog walk, slower than usual. (I walked with my mom and we talked all the way = less puls = more talking. But it´s still good excersize.) Then 20 min fast walk to my job. (I was late. I´ve never walked that fast in a skirt!) In the evening 45 min at the gym pumping from waist and up. Read below my gym programme:

GYM PROGRAMME: I do two muscle groups right after each other, then rest 1min. Total: 2 sets wih 15 repetitions every time.

- Biceps Curl and Triceps (pulling down a rope) (biceps and triceps working)

- Pecs (with free weights) and rowing-mashine. (pectoralis major and latissimus dorsi and other main muscles)

- standing Shoulder-butterflies (with free weights) and lats (drawing a bar down over my head. (latissimus dorsi working) (deltoideus and latissimus dorsi working)

- laying Pec-butterflies and face down butterflies (pectoralis major + minor andtrapezius working)

- abs machine, side abs with lose weight and lower back lifts (rectus abdominis, transverse abdominis and sacrispinalis)

- the plank, laying on the floor only supporting on elbowes and toes, minimum 1 min.

WEDNESDAY 11/3

40min power walk with my dog, Smilla. Powerwalks are underestimated. You get your puls up, fresh air and low intense training. A great workout!!

TUESDAY 10/3

30min streetdancing, teaching it on one of my Phys Ed lessons. Then 40 min in the gym pumping from waist and up.

MONDAY 9/3

1hour power yoga, as usual. Then 30min bouldering (climbing). My fingers are getting much stronger, and I have more to give than before!!! (great news) Then 45min powerwalk with my watch pulse meter, with the dog. I had a puls around 135 during the entire walk. I feel that my body still is week after my long sickness with the flue, but I´m coming back!

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FEBRUARY

Week 9. 22-28/2

Efter en veckas influensa har jag åkt skidor uppe i Björnrike. Snön var grym och det blev mycket off-pist åkning. Häftig andning och pulsen uppe i öronen var en skön känsla. Även drypande svett längs med ryggslutet och genomdränkt skidjacka hör till det goda med extrem skidåkning!

/Kristina

MÅNDAG 9/2

1h poweryoga och därefter 1h klättring. Jag och Björn tränade kondition på en relativt lätt vägg och klättrade upp och ner flera gånger utan vila. Därefter gjorde vi lite bouldering, för att köra slut på underarmarna och fingrarna.

/Kristina

SÖNDAG 8/2

1,5h på gymmet. Kändes bra! Jag kör enbart 1 set per muskelgrupp under 3 veckor. Därefter sker en förändring i gymträningen igen. Variation är viktigt så att musklerna inte blir varna.

/Kristina

FREDAG 6/2

KLättring med Björn. Sist vi klättrade ihop var utomhus, så det var ett tag sen sist. Det gick bra, men vi var båda svaga i fingarna, och jag var extra trött efter en mycket lång arbetsdag.

/Kristina

MÅNDAG 2/2

Efter 1 veckas influensa börjar jag med 1h poweryoga. Kändes bra, men jag är fortfarande svag.

/Kristina

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JANUARY

SÖNDAG 18/1 – 23/1

Skidåkning uppe i Ramundberget, 9.00-15.30. Jag som är inbiten telisåkare fick sadla om och lära mig åka slalom igen, så att jag kan åka off-pist i Alperna med Björn i framtiden. Det var roligt att åka slalom igen och jag hade glömt hur roligt det verkligen var! Fast jag kommer ändå alltid vara en telemarkstjej!!

/Kristina

TORSDAG 15/1

KLättring 2h. Härligt och gick riktigt bra! Stark i fingrarna och lederna.

/Kristina

MÅNDAG 12/1

Power Yoga 1h. 30min stairmaster.

/Kristina

FREDAG 9/1

30min intervallslöpning på löpband. 5min uppvärmning, varvat med 2min 65%, 2min 85%.

/Kristina

TORSDAG 8/1

1h boxersize på gymmet, som deltagare. Skönt att komma igång med boxen igen. Armhävningar på knogar gick bra, men har ont dagen efter.

/Kristina

ONSDAG 7/1

Jag instruerade 1h boxersize. Jobbigt eftersom jag inte boxats på flera månader, men skönt!

/Kristina