(english)                                                                                                        Welcome to Kristina´s blogg. Here you can read all about how Kristina trains, eats and prepares herself for upcoming events, and how she continues to stay in shape for future competitions and adventures.

(svenska)                                                                                                       Välkommen till Kristinas blogg. Här kan du läsa om hur Kristina tränar, äter och förbereder sig för uppkommande event, och hur hon fortsättningsvis håller sig i form inför kommande tävlingar och äventyr.

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! JANUARY!

We´re in to the winter season, so more Cross Country Skiing and Down Hill is expected!  I´ve started training “functional training” with TRX equipment, which is very satisfying so far. I only train in the gym with weights once a week. The functional training is so much more fun, were you use your own body weight. I´m starting to train longer intervals, so that my body manages long and tough pressure. I´m emphasizing yoga positions which stretch knee and legs, so that I´ll manage certain turns and twists with my ankle and knee ligaments. I´ve added extra leg training so that I can manage all the skiing that is awaiting!

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MONDAY:

- morning: 60min Powerwalk/cross country skiing

- Evening: 60min instructing poweryoga followed by 75min Classic Iron (gym class -using bars, body weight and running)

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TUESDAY:

- morning: before breakfast 60min power walk or 60min Cross Country Skiing.

- evening: 30min running intervals followed by  30min at the gym training TRX

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WEDNESDAY:

- evening (after dinner): 60min boxing  followed by 30min climbing/bouldering or 25min stair master

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THURSDAY:

- evening: 60min class Challenge (intervals and weights, training circle) followed by 60min instructing boxing.

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FRIDAY:

- afternoon/early evening: running loop followed by TRX at the gym and bouldering/climbing or 75min Cross Country SKiing

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SATURDAY:

- morning: 60min  power walk (before breakfast) or 60min Cross Country Skiing (after breakfast)

- mid day: 60min Classic Iron (gym class -using bars, body weight and running)

- afternoon: free training (climbing, boxing, running, yoga. Anything I want!)

- early evening: 40min easy run or Intervals on Cross Country Skiis or 50min Ashtanga yoga

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SUNDAY:

- morning/afternoon: running loop or Cross Country Skiing

- afternoon: 60min Ashtanga Yoga

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TRX

I do 2 sets on every muscle.

SET 1: 15-20 repetitions

SET 2: 15-20 repetitions

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MUSCLES:

- biceps curl

- triceps pull

- pectoralis (chest)

- rowing (back)

- shoulder flies

- back shoulder flies (lean forward and work back Deltoideus)

- lattisimus pulls

- lower back rises

- abdominis (stomache)

- calfs (lift to toes, and down again, with weight)

- quadriceps (front thigh, on a machine)

- hamstrings (back thigh, on a machine)

- gluteus (rumper. On machine or do squats with weights)

- spiderman (laying in the TRX working in plank position)

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