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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kat

In the 7 days ending Apr 6, 2008:

activity # timemileskm+m
  Orienteering3 3:16:58 8.69(22:40) 13.98(14:05)26c
  Strength Training2 1:20:00
  Running4 42:40 3.86(11:03) 6.22(6:52) 296
  Stretching2 11:00
  Total5 5:30:38 12.55 20.2 29626c
  [1-5]5 5:19:38

» now

Sunday Apr 6, 2008 #


Feeling really bad this morning, so stayed at home and drank tea instead of going to the Tiomila training. :(

Saturday Apr 5, 2008 #

Running 7:40 [2] 1.28 km (6:00 / km)
shoes: Green VJ Integrators

Jogging to the start with Bara.

Orienteering 45:58 [3] **** 3.7 km (12:25 / km)
15c shoes: Green VJ Integrators

Kolmårdsdubbeln, D21. Really technical and hilly course - lots of fun! I did the same thing as yesterday, except I allowed myself to run more often (basically, whenever it felt easy to run). Just like last night, I made sure to study my control descriptions very carefully and to know what was going on in the control circle before I actually got there. The result was that I always had a plan for where I was going and in general felt good about the navigation. In fact, there were some legs that were executed almost perfectly. I have a much better feel for the terrain now, but it has yet to show in the results because I've been either sick, injured, or incredibly tired. (Or just plain stupid.) But it's obvious that there's been a lot of improvement in my technique, and if I keep this up, then hopefully next year I'll have some sort of consistency in Swedish terrain.

Friday Apr 4, 2008 #


Sore throat this morning. Is it just bad luck that I've gotten sick three (possibly four) times since mid-January? I don't feel as if I can blame any of my illnesses on overtraining or not recovering enough, since I really haven't been training that much in the last few months and I've been getting plenty of sleep. But on the other hand, I was (almost unexplainably) tired last week. There are a bunch of reasons, but none are completely satisfactory. Just have to keep trying to stay healthy, I guess.

Running 10:00 intensity: (4:00 @1) + (6:00 @2) 1.43 km (7:00 / km)
shoes: Green VJ Integrators

Jogging/Walking to the start.

Orienteering 1:30:00 intensity: (1:10:00 @2) + (20:00 @3) ***** 6.86 km (13:07 / km)
11c shoes: Green VJ Integrators

Natträvarnas Natt, D21. Actual course length was 4.7 km. One of the two hardest night races of the year. Walked most of it, but jogged parts as well. The goal was to take it very easy and to know where I was at all times. I certainly did a lot better than last year, when I took three hours and didn't even finish! Overall, felt satisfied with the evening, although there were certainly a few parts I could have done better. A bit disappointed with the course, though - 1/3 of it went through logged woods!

Thursday Apr 3, 2008 #

Running warm up/down (treadmill) 10:00 [2] 1.51 km (6:37 / km) +150m 4:25 / km
shoes: Nike Pegasus

Warm-up on the treadmill.

Strength Training (gym) 35:00 [1]

Felt good.

Stretching 6:00 [0]

Wednesday Apr 2, 2008 #


Got a nice massage today for my quadriceps, then went back to the running shop to return my shoes. Ulf was there to help me try out a couple of other options and I settled on the Asics GT 2130. Of course I didn't actually buy them in the store, because it is over 50% cheaper to get them online in the US, but I should have them by the end of next week. I did buy a pair of soft arch supports. Trying new stuff is good.

Orienteering 1:01:00 [1] 3.42 km (17:50 / km)
shoes: Green VJ Integrators

Wednesday night-O on Nåsten, short course. I walked and had a good time, taking the more difficult route choices and reading as many little details as possible. I hit my knee really hard in the middle and limped for the next ten minutes, but it is just a bad bruise, so nothing to worry about.

Tuesday Apr 1, 2008 #

Running (treadmill) 15:00 [2] 2.0 km (7:30 / km) +146m 5:30 / km
shoes: Nike Pegasus

Trying out new shoes on the treadmill and also testing how I felt at various types of grade. I think I felt reasonably comfortable with 7% grade at about 6-7 min/km, but of course it is difficult to tell from just a few minutes of running. If I ever get the chance, I would like to do weekly hill sessions on the treadmill (at about 10-12%) so that I get accustomed to this and gradually increase my uphill easy pace.

Strength Training (gym) 45:00 [1]

Everything except quadriceps, hamstrings, and calves. I made sure to do leg raises for the inner thighs because my knees feel like they are being pulled up and out again (at least partly due to tight tendons).

Stretching 5:00 [0]


Did a lot of biking around town today, although I walked up all of the hills. One of my errands was to buy a new pair of running shoes, which I did after about 80 minutes in the store. But then after wearing these for about half an hour indoors (just sitting and a bit of walking) and then putting them on again on the treadmill this evening, I realized that, actually, I'll have to return these and get the other pair I was considering. Although these shoes (New Balance) feel lighter and softer than the Asics, I am certain that I will end up getting frequent and painful arch cramps if I run in them, based on previous experience. Good thing I realized this now and not in a few weeks! I also learned several other things about shoes by running on the treadmill wearing one of each type of shoe in front of a mirror and comparing. Although I have yet to find the perfect shoe or the perfect insole, at least I am narrowing down the options...

Monday Mar 31, 2008 #

(rest day)

Things I need to do now:
- make the next two weeks very easy to allow my body to recover
- practice reading control circles (In the past, I've always focused on just getting to the control circle (or attackpoint), but never given much thought about what I would do once I was there. This must be fixed!)
- develop some type of routine for checking control descriptions and visualizing the details in the circle.

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