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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carolinepigerre

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running6 4:18:44 24.89(10:24) 40.06(6:28) 253
  Orienteering3 2:35:55 12.68(12:18) 20.41(7:38) 24257c
  Strength + Conditioning2 1:05:00
  Water Running1 1:00:05
  Stretching/Rolling2 32:00
  Total10 9:31:44 37.57 60.47 49557c
averages - sleep:7.9 rhr:49

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MoTuWeThFrSaSu

Sunday Apr 7 #

Note
rhr:51 slept:7.0

10 AM

Running warm up/down 21:17 [2] 3.44 km (6:11 / km) +34m 5:54 / km
shoes: VJ Bold 9

Orienteering race 1:05:46 [4] *** 9.49 km (6:56 / km) +65m 6:42 / km
18c shoes: VJ Bold 9

Kolmårdskavlen
Not a very good run. Struggled to push at the start so was already way behind, then didn't take a good entry into the first control bc was trying to be smart but was actually just being stupid from not thinking, then ended up at the wrong forking. So already around 3mins behind the leaders there. Then lost more going to the wrong forking again on #3 even though I knew exactly where I was, where I should've been going, I still checked the other control. Got ahead of the group I was with from #8 but they caught me back at #10 when I was struggling to even move and then got away.
Then just slow and tired the whole way around, lacked to motivation to be agressive and try to catch the others up but also struggled to push physically.
Struggled to get focused on the start line, can't let everything distract me before starts like this.
Course was a lot of just running through the tough forest so a good long run all the same.

Running 8:01 [2] 1.07 km (7:30 / km) +11m 7:08 / km
shoes: VJ Bold 9

Saturday Apr 6 #

Note
rhr:49 slept:8.3

1 PM

Running warm up/down 19:44 [2] 3.44 km (5:44 / km) +14m 5:37 / km
shoes: VJ Bold 9

Orienteering race 31:13 [5] *** 4.14 km (7:32 / km) +34m 7:15 / km
14c shoes: VJ Bold 9

Kolmårdsdubbeln, medel - 3rd!
A good race.
Focused and in control but on the edge enough to run. Able to push when I could but also bring it back when I needed to which was really good.
Lost time in the last part, when I was starting to get tired and lose focus a bit, lines weren't as smooth and started to get very hesitant.

A few hesitations in the circle cost me a few seconds on #2, #3, #5 and #6. Most of these probably from stopping a bit too early and then trying to make things fit as I kept going. Though it's good to take some seconds to double check, I should also just trust myself more sometimes.
Lost time #10-#13, when I was getting tired. In the circle again on #10, same as above. Started second guessing myself after the little bridge to #11, thinking I had gone further than I wanted to but was fine. Not high enough to #12 so had to loop back around to it. Slow going through the marsh to #13, ended up being okay, but probably would've been quicker to go around to either side to get the better running.

But the good things were that when I was getting distracted I was able to stop myself quickly and regain focus. I planned my routes using what was necessary and simplifying well, and not reading too much detail. I was able to change speeds well - push running when I knew where I was and then slow it down when getting into the detail when needed.
Really happy to be able to do this, and prove to myself that I am good enough to mix it with the other good girls, now just need to replicate it!

Running warm up/down 9:29 [2] 1.7 km (5:35 / km) +16m 5:20 / km
shoes: VJ Bold 9

Wanted to do a little more

Friday Apr 5 #

Note
rhr:46 slept:8.7

1 PM

Running 31:52 [2] 5.58 km (5:43 / km) +43m 5:30 / km
shoes: Mizuno Wave Sayonara 3

Easy peasy. Knee got better as it warmed up.
2 PM

Stretching/Rolling 17:00 [1]

Thursday Apr 4 #

Note
rhr:46 slept:8.6

12 PM

Running warm up/down 15:47 [2] 2.59 km (6:06 / km) +22m 5:51 / km
shoes: Mizuno Wave Rider 20

Running intervals 21:05 [4] 4.54 km (4:39 / km) +15m 4:34 / km
shoes: Mizuno Wave Rider 20

4 x 1km with 90s rec.
Tired to start with but got better. Should’ve done more warm up. First and third uphill with a headwind and other two downhill with a tail wind so a big difference in times. Nice and warm out, short tights and T-shirt weather!!
Splits: 4:22, 3:56, 4:15, 3:55

Running warm up/down 19:16 [2] 3.21 km (6:00 / km) +32m 5:43 / km
shoes: Mizuno Wave Rider 20

3 PM

Strength + Conditioning 50:00 [3]

Home usual, much needed.

Wednesday Apr 3 #

Note
rhr:50 slept:8.5

10 AM

Running 1:43:00 [2] 13.0 km (7:55 / km) +66m 7:44 / km
shoes: VJ Bold 9

Terrain run at Paradiset with Julian.
Started out orienteering but was just so out of it and not thinking at all so just became a run. Body and brain tired and not functioning very well. Couldn't lift legs and feet felt like lead. Finished with a couple of 15s on/off along a track to get things to move a bit better.
Forest was so so pretty though and we saw some wild pigs and their piglets!!

Tuesday Apr 2 #

Note
rhr:46 slept:8.3

10 AM

Stretching/Rolling 15:00 [1]

Yoga

Strength + Conditioning 15:00 [2]

3 PM

Note
slept:0.25

6 PM

Running warm up/down 5:29 [2] 0.89 km (6:10 / km)
shoes: VJ Bold 9

Orienteering intervals 58:56 [4] *** 6.78 km (8:42 / km) +143m 7:52 / km
25c shoes: VJ Bold 9

4 x middle distance style O - ints with the club at Sticklinge.
Felt quite slow but it was actually okay, I think I'm still tired from the weekend so just felt like I had no power or kick.
Good session though, group stayed together the whole way but different people leading depending on who got the control first. Bit faster than my usual pace which was good because it made me simplify and use the important things and not try to read the rest.
Fun and nice to be running at sunset which made for gorgeous views over the water on the hill tops at the end.
Time includes rests between each interval, ~2-3mins.

Running warm up/down 3:44 [2] 0.6 km (6:13 / km)
shoes: VJ Bold 9

Monday Apr 1 #

Note
rhr:53 slept:5.6

1 PM

Water Running 1:00:05 [2]

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