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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running4 3:40:51 24.03(9:11) 38.68(5:43) 290
  Orienteering2 2:53:19 13.66(12:41) 21.99(7:53) 17833c
  Strength + Conditioning3 1:50:00
  Water Running2 1:45:20
  Stretching/Rolling2 30:00
  Total12 10:39:30 37.7 60.67 46833c
averages - sleep:8.1 rhr:46

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MoTuWeThFrSaSu

Sunday Mar 10 #

Note
rhr:51 slept:8.2

8 AM

Stretching/Rolling 15:00 [1]

9 AM

Running 1:30:00 [2] 16.31 km (5:31 / km) +141m 5:17 / km
shoes: Mizuno Wave Sayonara 3

Easy in the sun with Ebba, Johan and Rasmus.
Super nice out though some tracks still a bit icy and slippery.
Gorgeous day!

Saturday Mar 9 #

Note
rhr:47 slept:8.0

10 AM

Running warm up/down 10:23 [2] 1.47 km (7:04 / km) +21m 6:36 / km
shoes: VJ Bold 9

Orienteering intervals 1:00:23 [5] 7.74 km (7:48 / km) +53m 7:33 / km
20c shoes: VJ Bold 9

O intervals at Täby with the girls, 5 x ~1km intervals with 2-3mins rec in between.
Good to have to push through the forest and still be navigating because of the forkings. Sometimes I was more focused on pushing and just following the tracks in the snow so a few wobbles but in general orienteering well even at the faster pace, using the right things and not reading too much. So some nice feedback! Slowed down towards the end when I had two controls by myself in a gap between two groups and got low confidence but I think this is just because I was tired.
A bit cold but the marshes weren't quite frozen enough to run over so slow through them when I should've just run through them. Need to get more aggressive with the forest.
Really good session and lots of fun with the big group!

Running warm up/down 15:20 [2] 2.0 km (7:40 / km) +13m 7:26 / km
shoes: VJ Bold 9

collecting controls

Friday Mar 8 #

Note
rhr:44 slept:7.8

11 AM

Strength + Conditioning 20:00 [3]
shoes: Mizuno Wave Sayonara 3

Weights at gym
12 PM

Water Running warm up/down 15:06 [2]

Water Running intervals 20:02 [3]

Monas

Water Running warm up/down 20:02 [2]

Thursday Mar 7 #

Note
rhr:45 slept:8.0

1 PM

Running warm up/down 15:10 [2] 2.46 km (6:10 / km) +14m 6:00 / km
shoes: Mizuno Wave Sayonara 3

Running intervals 20:17 [4] 4.59 km (4:25 / km) +41m 4:14 / km
shoes: Mizuno Wave Sayonara 3

Mona fartlek
Took forever to convince myself to get out but once I was out it was actually so nice and I felt pretty good.
Second half was trying to get up on toes and lean forwards, felt better doing this but need to make it more normal.
Pushing but not focused enough so could've pushed more if head was less tired.
An extra of the 15s because apparently I can’t count to 4.
Quiet out in the mist.

Running warm up/down 21:51 [2] 3.55 km (6:09 / km) +60m 5:41 / km
shoes: Mizuno Wave Sayonara 3

Bit longer than I wanted trying to avoid the icy paths.
3 PM

Strength + Conditioning 40:00 [3]

Home usual

Wednesday Mar 6 #

Note
rhr:46 slept:8.8

8 AM

Stretching/Rolling 15:00 [1]

10 AM

Orienteering 1:52:56 [2] 14.25 km (7:56 / km) +125m 7:36 / km
13c shoes: VJ Bold 9

Contour only course - running last time's one in reverse but with a different short cut.
First part was good, thinking through things well. Switched off along the track shortcut and never really got focus back. Going to #6 was bad, was going okay then suddenly changed everything stupidly because I didn't trust myself/was tired and not thinking straight. Did a big loop, got so confused I had to check google maps, and then popped out in basically the same place along the track as it all started - what an idiot. Thinking a little more for the next two and then got back into it a bit better after the bridge where I knew the forest a bit better.
Feet not super happy, think from low support in shoes + not used to running in forest without taped ankles.
Fun and lots to take away from this, good training overall.
Saw 5 deers and a woodpecker!

Tuesday Mar 5 #

Note
rhr:46 slept:8.35

11 AM

Strength + Conditioning 50:00 [3]
shoes: Mizuno Wave Sayonara 3

trippel hiit + cxworx
12 PM

Water Running warm up/down 15:00 [2]

Water Running intervals 20:02 [3]

Monas

Water Running warm up/down 15:08 [2]

Monday Mar 4 #

Note
rhr:44 slept:7.75

6 PM

Running warm up/down 10:22 [2] 1.75 km (5:55 / km)
shoes: Mizen Wave Rider 20 #2

Running intervals 25:12 [5] 4.9 km (5:09 / km)
shoes: Mizen Wave Rider 20 #2

Indoor track - 800, 1000, 1200, 1000, 800 with 2mins rec between each.
A bit of a shorter session after the weekend which was nice because I was quite tired.
Tried to stick with the front girls but Ebba pushed the pace so much from the start that we were all having a hard time holding on. Found myself in a bit of a gap especially after halfway through the 1200 when Susen stopped there. Found it hard to try to lift knees and was landing quite heavily.
Good session though, nice to be seeing times dropping each week and learning to push myself more.
Splits: 2:58, 3:42, 4:37, 3:50, 3:01

Running warm up/down 12:16 [2] 1.65 km (7:26 / km)
shoes: Mizen Wave Rider 20 #2

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