Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 30 days ending Apr 30, 2016:

activity	#	time	miles		km		+m
Running	24	11:16:35	69.41		111.7		903
Orienteering	12	11:03:01	51.33	(12:55)	82.61	(8:02)	1313
Strength and Conditioning	7	3:37:16	1.81		2.9		1
Cross trainer	1	1:08:38
Cycling	2	1:00:00	12.43	(4:50)	20.0	(3:00)
Total	32	28:05:30	134.97		217.21		2217

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Saturday Apr 30, 2016 #

9 AM

Running warm up/down 9:35 [2] 1.63 km (5:52 / km) +2m 5:50 / km
ahr:131 max:144 shoes: Icebugs Spirit 5

Short warm up before running the first 10mila training for the weekend. Ran with Lidingö and IFK Göteborg.

Orienteering tempo 48:05 [5] 7.34 km (6:33 / km) +181m 5:50 / km
ahr:177 max:186 shoes: Icebugs Spirit 5

Got to use GPS tracking and SI which was good. Made the training more realistic to an actual race!
Felt much better today which was good. Still a little stuffy and hard to push hard but was fun to be feeling good again!
Made a few mistakes on some of the forking controls, but otherwise a good run. :)
GPS
http://3drerun.worldofo.com/2d/?server=em.club.tra...

Winsplits
http://obasen.orientering.se/winsplits/online/sv/d...

11 AM

Running warm up/down 5:57 [2] 0.85 km (7:02 / km) +1m 7:00 / km
ahr:132 max:148 shoes: Icebugs Spirit 5

short warm down in the sun :)

4 PM

Orienteering 1:01:32 [3] 7.63 km (8:04 / km) +166m 7:16 / km
ahr:152 max:175 shoes: Icebugs Spirit 5

Training with Hilda. We decided to go together and lead every second control. Managed to do some silly mistakes when I came out to paths, then in the green, and then a confusion between our gaffled maps.
Was tired from the morning but fun to take it easy and run with someone else!

Friday Apr 29, 2016 #

7 AM

Running 29:17 [2] 5.18 km (5:39 / km) +32m 5:29 / km
ahr:142 max:154 shoes: Aasics DS trainer

Another short jog before work as was going straight to the clubhouse after work.

Thursday Apr 28, 2016 #

7 PM

Running 30:00 [2] 5.25 km (5:43 / km) +29m 5:34 / km
ahr:142 max:153 shoes: Aasics DS trainer

Testing out the body today with a short jog. Felt ok. Just stuffy and a little tired. Watch died but ran for about a km more than what the gps shows. I added it onto the figures.

Strength and Conditioning 20:00 [2]

Small core and other exercises.

Tuesday Apr 26, 2016 #

Note
(sick)

Very sore throat today.

Note
(sick)

Sore throat a little better, more stuffy and feeling tired.

Monday Apr 25, 2016 #

Note
(sick) (rest day)

Woke up with a sore throat and headache and not feeling so energetic :( boooo!
Damn being out in the cold weather all weekend!

Sunday Apr 24, 2016 #

Note
(rest day)

Helping out at Uppsala Möte long distance all day. Helped with the prize giving and then with taking down all of the tents etc. Got home kind of late in the afternoon and was just so tired as it was also freezing cold again throughout the day. So I decided to just relax and rest in the evening instead.

Saturday Apr 23, 2016 #

9 AM

Cycling warm up/down 30:00 [2] 10.0 km (3:00 / km)

Biking out to Sävja to Uppsala Möte. Used Rassmus bike which wasn't the best, but a little bit better than mine.

11 AM

Running warm up/down 12:35 [2] 1.92 km (6:33 / km) +27m 6:07 / km
ahr:126 max:149 shoes: Icebugs Spirit 5

warm up before the middle at Uppsala Möte. Sooo cold! My hands were freezing! starting hailing and then snowing :(

Orienteering race (Middle) 43:39 [4] 5.94 km (7:21 / km) +27m 7:11 / km
ahr:168 max:180 shoes: Icebugs Spirit 5

Uppsala Möte middle race. Found it so hard to concentrate as I couldn't feel my hands as it was just freezing!! Managed to steadily orienteer anyway, but not a good flow. Then made a huge mistake at the end at #17! grr...silly running about becoming confused about where I had run. Oh well. Still a fun/long-ish middle race!

Running warm up/down 9:57 [2] 1.57 km (6:20 / km) +3m 6:17 / km
ahr:133 max:146 shoes: Icebugs Spirit 5

Short warm down. Still freezing!

1 PM

Cycling warm up/down 30:00 [2] 10.0 km (3:00 / km)

Biking back home in the freezing rain without rain pants! I was so cold! The chain hopped off and I had to put it on again which was horrible! Not a successful day...

Friday Apr 22, 2016 #

6 PM

Cross trainer warm up/down 15:09 [2]
ahr:115 max:130 shoes: Saucony fastwitch red

Warm up on the cross trainers at Ultuna. Was a bit late due to a situation at work, but luckily enough Sam was nice and waited for me anyway :)

Cross trainer intervals 43:27 [5]
ahr:158 max:179

Intervals in the cross trainer with Sam. We did 3x(4,3,2,1) with 1min recoveries between each interval and 2min between each set. Was tough! Still got the heart rate up which was good :)

Cross trainer warm up/down 10:02 [2]
ahr:121 max:146 shoes: Saucony fastwitch red

Warm down on the cross trainer. Super tired now! Had to buy a yoghurt drink from the gym afterwards as I wasn't so sure I'd make it home on my bike.

Thursday Apr 21, 2016 #

8 AM

Running 26:08 [2] 4.58 km (5:43 / km) +81m 5:15 / km
shoes: Aasics DS trainer

Short jog before breakfast and work. Hosting people for dinner tonight, so not time for training after work :P

Wednesday Apr 20, 2016 #

6 PM

Orienteering 1:08:17 [3] 8.78 km (7:47 / km) +162m 7:07 / km
shoes: Icebugs Spirit 5

Training in Lunsen. Signed up for the long one, but cut off the last bit as I was worried I would be out too long! Turns out I probably had enough time to run the whole thing. Was enough anyway! Didn't warm up as wanted to take the training easy anyway. A few mistakes at times, but mostly good flow between controls. Head was a little tired today.

7 PM

Running warm up/down 5:06 [1] 0.63 km (8:06 / km) +4m 7:51 / km
shoes: Icebugs Spirit 5

Short jog with Rassmus after the training.

Tuesday Apr 19, 2016 #

6 PM

Running warm up/down 17:51 [2] 2.46 km (7:16 / km) +13m 7:05 / km
ahr:124 max:144 shoes: Aasics DS trainer

Warm up trying to find the group for intervals. Drills after warm up.

Running intervals 30:19 [5] 5.57 km (5:26 / km) +52m 5:12 / km
ahr:166 max:186 shoes: Aasics DS trainer

Intervals on the tracks around Eriksberg.
4,4, 3,3, 2,2, 1,1. Had 1min rest between each interval and 2min between each change of length.
Was tough! Tried to keep Lisa R and Rebecka just in front of me the whole time which was tough on the downhills, but managed to keep me pushing which was good!
I felt the paces were a bit strange at times as I know I was really pushing on all of them!

Running warm up/down 15:19 [2] 2.36 km (6:30 / km) +54m 5:50 / km
ahr:144 max:159 shoes: Aasics DS trainer

Warming down with Rassmus and Nicole. Was a big group at intervals tonight which was super fun!

Monday Apr 18, 2016 #

6 PM

Running warm up/down 18:30 [2] 2.68 km (6:55 / km) +19m 6:40 / km
shoes: Aasics DS trainer

Jogging and drills with the club.

Strength and Conditioning 31:43 [2] 0.94 km (33:55 / km)

Rockgympa. Feeling rather tired for this today. Little sore from strength yesterday too.

Running warm up/down 5:59 [2] 0.88 km (6:47 / km) +8m 6:29 / km
shoes: Aasics DS trainer

Running to the shop with Rassmus and then running back home with heavy bags. More strength training haha

Sunday Apr 17, 2016 #

10 AM

Running warm up/down 12:55 [2] 1.8 km (7:11 / km) +4m 7:06 / km
ahr:127 max:153 shoes: Icebugs Spirit 5

Warm up before Stigtomtakaveln.

Orienteering race 28:34 [5] 4.46 km (6:24 / km) +39m 6:08 / km
ahr:173 max:184 shoes: Icebugs Spirit 5

Stigtomtakaveln. Ran 2nd leg for the 1st team! Was so nervous and excited to run on the first team for the first time!
Went out a little bit behind the groups so was starting alone. Felt pretty good although my compass was spinning out of control! Decided on the way to 2 to swap it with my spare which was in my back pocket. Turns out Rassmus gave me his Southern hemisphere compass haha...fail!
Anyway, made a few hesitations on some of the legs, but thought I ran pretty well. Was happy with a stable race.
But...when I got home, I checked the results and got super sad/depressed ... Saw that my leg placement was super far down! I really didn't think I ran that bad! I had a bit more of a look at winsplits etc, and it is probably because I was running alone. Almost everyone had a percentage of the following index in bonus features, and I had 0% haha! I really did run it on my own! At least I know now how much I need to push when I am alone! Its hard, but it is needed ;)

Running warm up/down 14:16 [2] 2.22 km (6:26 / km) +17m 6:12 / km
ahr:138 max:156 shoes: Icebugs Spirit 5

Nice warm down with some people I hardly see! :)

4 PM

Running warm up/down 8:50 [2] 1.65 km (5:22 / km) +4m 5:18 / km
shoes: Aasics DS trainer

Running down to the gym

Strength and Conditioning 53:47 [2] 1.43 km (37:35 / km) +1m 37:27 / km
shoes: Saucony fastwitch red

Gymming with Rassmus. Learning some new weight techniques and other strengthening exercises. Was tough but fun!

Wasn't going to join him, but felt a little down after the relay, so of course extra training is supposed to cheer one up right? ;P

5 PM

Running warm up/down 9:20 [2] 1.83 km (5:05 / km) +28m 4:44 / km
shoes: Aasics DS trainer

Running back home. Rather tired now ;)

Saturday Apr 16, 2016 #

6 PM

Running 30:15 [3] 5.57 km (5:26 / km) +42m 5:14 / km
ahr:145 max:159 shoes: Aasics DS trainer

Was supposed to run the training in Lunsen in the morning but due to a few health reasons I chose to skip this training, which was wise ;)
Jogged in the evening to see how i was feeling and I felt fine which was a good sign!

Friday Apr 15, 2016 #

8 AM

Strength and Conditioning 30:00 [2]

Strength before breaky

Thursday Apr 14, 2016 #

6 PM

Running warm up/down 18:03 [2] 3.37 km (5:22 / km) +11m 5:17 / km
ahr:139 max:156 shoes: Aasics DS trainer

Running down to the track with Lisa C.

Running warm up/down (Drills) 6:25 [1] 0.58 km (11:03 / km)
ahr:125 max:161 shoes: Aasics DS trainer

Drills with Lisa and Ross.

Running intervals 26:09 [5] 4.87 km (5:22 / km)
ahr:161 max:182 shoes: Aasics DS trainer

10x400m intervals at the track. Had about 70sec recoveries. Just jogged around a bit each time before starting the next one. Felt pretty heavy/tired today, but was good to get them done! Ran much faster when Lisa was running the intervals with me!

Running warm up/down 18:10 [2] 2.95 km (6:10 / km) +53m 5:39 / km
ahr:144 max:158 shoes: Aasics DS trainer

Warm down back home.

Wednesday Apr 13, 2016 #

6 PM

Orienteering 1:16:57 [3] 9.95 km (7:44 / km) +111m 7:19 / km
shoes: Icebugs Spirit 5

Training with the club. Felt pretty good, but took it as an easy session. No mistakes. Couldn't see the flag on the last control, so ran around a little, but then figured out it was on the rock ;)
Fun training!

Includes running to the start and back from the finish.

Tuesday Apr 12, 2016 #

5 PM

Running warm up/down 14:22 [2] 2.53 km (5:41 / km) +14m 5:31 / km
ahr:140 max:162 shoes: Aasics DS trainer

Warm up before intervals.

Running intervals 36:00 [5] 6.51 km (5:32 / km) +24m 5:26 / km
ahr:165 max:186 shoes: Aasics DS trainer

Intervals with the club. 6x4min with 2min recoveries between each interval. Ran on Norbyspåret so it was quite steep in places. Need to work on running faster downhill.

Running warm up/down 16:27 [2] 2.53 km (6:30 / km) +24m 6:13 / km
ahr:139 max:157 shoes: Aasics DS trainer

Warm down with Lisa C to go and find my jacket. Someone had taken it :( I hope it turns up later :(

Running warm up/down (Drills) 7:00 [2]
shoes: Aasics DS trainer

Drills before intervals

Monday Apr 11, 2016 #

5 PM

Running 23:33 [2] 4.2 km (5:37 / km) +51m 5:17 / km
ahr:140 max:161 shoes: Aasics DS trainer

Jogging before training with Sam

Running (Drills) 8:24 [1] 0.82 km (10:13 / km) +2m 10:06 / km
ahr:126 max:164 shoes: Aasics DS trainer

Drills and strides with the club

Strength and Conditioning 31:46 [2] 0.54 km (58:56 / km)
ahr:108 max:133

Rockgympa inside. Feeling pretty strong today :)

Running warm up/down 5:16 [2] 0.9 km (5:50 / km) +9m 5:34 / km
ahr:136 max:151 shoes: Aasics DS trainer

Small jog after training

Sunday Apr 10, 2016 #

11 AM

Running warm up/down 12:46 [2] 1.7 km (7:31 / km) +2m 7:28 / km
ahr:129 max:156 shoes: Icebugs Spirit 5

Warm up before 2nd leg at Rånäs.
Find it hard to warm up for other legs other than 1st leg as you can't quite time it perfectly. Did some jogging with Rasa and then some strides and a lot of on the spot jogging in the tag over area.

Orienteering race 38:01 [5] 6.17 km (6:09 / km) +54m 5:54 / km
ahr:174 max:186 shoes: Icebugs Spirit 5

Rånässtafett 2nd leg in the 2nd team.
Lisa R ran first leg in my team and came back around 5 or so minutes behind the leaders which meant I was sent out more or less on my own in about 15th spot.
Had a mush different mindset than yesterdays race. Decided I would be aggressive in getting the controls and just taking those extra seconds to stop if I needed it. Worked out pretty good! Nice and cleanish race. Very hesitant and probably a bit too slow on the two long/green legs, but other than that (and a little curve to the last control) it was a good race! Much MUCH better than yesterday! Came back in 5th with the 4th girl.
Had 3rd fastest time on my leg too!
http://obasen.orientering.se/winsplits/online/sv/d...

Running warm up/down 16:19 [1] 2.06 km (7:56 / km) +16m 7:39 / km
ahr:129 max:144 shoes: Icebugs Spirit 5

Nice slow 'Rasa' paced warm down. I love warming down with her as its just so cruisey and enjoyable ;)

Saturday Apr 9, 2016 #

12 PM

Running warm up/down 14:13 [2] 2.46 km (5:47 / km) +22m 5:32 / km
ahr:139 max:160 shoes: Icebugs Spirit 5

jog to the start. Feeling a little tired today, but tried to think on the positive side of things!

Orienteering race (Middle) 41:11 [5] 5.51 km (7:29 / km) +32m 7:16 / km
ahr:170 max:181 shoes: Icebugs Spirit 5

Lännamedeln.
Felt pretty good physically today which was a good sign! Felt like I could really push after having the cold.
Too bad I made so many mistakes! My head was definitely somewhere else today! Messed 1, 4, 5, 6, 8, 9 and the a huge 3mins at 15!! oops! In total 6.22min mistakes (as shown by winsplits) oops!
Should not be doing this! Hopefully I have got it out of the way and will run perfectly tomorrow :)

Running warm up/down 8:54 [2] 1.4 km (6:20 / km) +1m 6:19 / km
ahr:138 max:147 shoes: Icebugs Spirit 5

short warm down with Lisa C.

Friday Apr 8, 2016 #

7 AM

Strength and Conditioning 30:00 [2]

short strength session before work. Was working till 5.30pm today and had a bowling function with work at 7pm so decided to do a little something in the morning. Was going to jog, but I suck at motivating myself to jog before breakfast, especially when it is pouring with rain outside!

Thursday Apr 7, 2016 #

6 PM

Running warm up/down 15:04 [2] 2.53 km (5:57 / km) +21m 5:43 / km
ahr:148 max:183 shoes: Aasics DS trainer

Jogging in the pouring rain.

Running intervals 17:30 [5] 3.25 km (5:23 / km) +20m 5:14 / km
ahr:158 max:181 shoes: Aasics DS trainer

Testing out the body to see if its ok to run fast. Turns out it was all good :)
Ran 5x2min intervals with 90sec recoveries on the lit track in stadskogen. It was pouring down with rain! Felt pretty strong and fast! Paces are of course super strange (even more so than usual?) because of the black hole which hovers over stadskogen.

Running intervals 5:05 [5] 0.85 km (6:00 / km)
ahr:163 max:179 shoes: Aasics DS trainer

Then did 5x30/30 to get the legs moving super fast. Once again weird paces :P

Running warm up/down 14:10 [2] 2.41 km (5:53 / km) +12m 5:45 / km
ahr:146 max:155 shoes: Aasics DS trainer

warm down

Wednesday Apr 6, 2016 #

6 PM

Running 40:24 [3] 7.35 km (5:30 / km) +44m 5:20 / km
shoes: Aasics DS trainer

Not ticking the sick box anymore. Feeling a lot better. Still the remnants of a cold which will hang around for a while I guess, but the body is back to normal almost.
Run with Rassmus in Stadskogen

Strength and Conditioning 20:00 [2]

some core etc after running.

Tuesday Apr 5, 2016 #

5 PM

Running warm up/down 12:52 [2] 2.33 km (5:31 / km) +28m 5:12 / km
ahr:142 max:168 shoes: Icebugs Spirit 5

jogging to KG and then to the start of the interval training.

Orienteering 55:08 [2] 6.48 km (8:31 / km) +33m 8:18 / km
ahr:151 max:169 (sick) shoes: Icebugs Spirit 5

O intervals on the schedule today, but I just ran around them continuously to get some technique training in. Went pretty good actually. Feeling a bit better as well! Still a little stuffy though.

Running warm up/down 9:37 [2] 1.53 km (6:17 / km) +31m 5:42 / km
ahr:147 max:164 shoes: Icebugs Spirit 5

Warm down back home with Lisa C.

Monday Apr 4, 2016 #

Note
(sick) (rest day)

Back at work. Feeling a little better, but tired and feel like I need to fully recover if I want to start up the spring season well.

Sunday Apr 3, 2016 #

10 AM

Running warm up/down 9:01 [2] 1.43 km (6:17 / km) +23m 5:49 / km
ahr:139 max:159 (sick) shoes: Icebugs Spirit 5

Warm up with Cristina to the start. Feeling quite blocked up and not very energetic.

Orienteering long 1:25:31 [2] 8.74 km (9:47 / km) +219m 8:42 / km
ahr:149 max:172 (sick)

Kvillebyns Klassika. Aim of the day was to see how I felt in the very beginning and then decide whether to keep running or just take it easy and skip some parts. Turns out I wasn't feeling the best. Fun long long distance legs which I have missed! Orienteering wise it went ok even if I was wandering about when i got tired. the last control I did to 6 I tried to do a bit of a different route choice, even though I knew going higher would be good, but I got super stuck on a cliff and couldn't pull myself up, so had to slide back down and try further up haha. Was kind of fun to check these parts out on the map. I guess that was one good thing about being sick this week and being able to just check out the terrain without rushing through the forest. Can't wait to try it out at top speed sometime soon again! ;P

Saturday Apr 2, 2016 #

Event: Strömstadmedeln

1 PM

Running warm up/down 11:50 [2] 2.01 km (5:53 / km) +3m 5:50 / km
ahr:140 max:157 (sick)

warm up before strömstadsmedeln. Feeling rather bleh :(

Orienteering race (Middle) 46:29 [3] 5.17 km (9:00 / km) +204m 7:31 / km
ahr:170 max:183 (sick) shoes: Icebugs Spirit 5

Strömstadsmedeln. Tried to run but not race. Don't want to fuck up getting better or worse getting some heart complication again. Tried to take it easy, but in this terrain it was hard! Super demanding! Tonnes of gigantic cliffs which made route choices hard to find at times. Need to work on my rock climbing skills if I'm going to run WOC :P
Made an error at 6 and then a few small ones near the end.

Running warm up/down 5:17 [1] 0.9 km (5:53 / km) +3m 5:47 / km
ahr:142 max:152 (sick) shoes: Icebugs Spirit 5

Not so much of a warm down. Felt so cold and didn't really push that hard in the end, so felt it was better if i just got warm!

Friday Apr 1, 2016 #

10 AM

Running warm up/down 11:35 [2] 1.61 km (7:11 / km) +69m 5:55 / km
ahr:149 max:166 (sick) shoes: Icebugs Spirit 5

warming up to the start of the Control picking exercise. Feeling super stuffy and not very great at all. Will jog/walk and take this training easy just to get used to the map and terrain around here.

Orienteering 1:09:37 [2] 6.42 km (10:51 / km) +85m 10:10 / km
ahr:145 max:168 (sick) shoes: Icebugs Spirit 5

Jogging and walking around the control picking in Tveteskogen. Made some terrible mistakes up on the broad hills that have bare rock on them. Tried to figure it out with Sam and have a look around, but we found the map a bit strange. Some things were mapped and some rather large things not...got a bit used to it towards the end. Was quite tired even after this easy training.

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