Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 30 days ending Jun 30, 2018:

activity	#	time	miles		km		+m
Running	32	25:34:39	147.38	(10:25)	237.18	(6:28)	5165
Orienteering	7	6:43:56	28.22	(14:19)	45.41	(8:54)	786
Strength and Conditioning	5	3:02:31	3.12		5.02		40
Walking/jogging	1	1:39:25	4.44	(22:24)	7.14	(13:55)	339
Total	37	37:00:31	183.15		294.76		6331

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Saturday Jun 30, 2018 #

8 AM

Running 19:47 [2] 3.23 km (6:08 / km) +10m 6:02 / km
shoes: Asics DS trainer pink

BBA with Rassmus

10 AM

Running long 2:07:18 [3] 21.25 km (6:00 / km) +383m 5:30 / km
shoes: Asics DS trainer pink

Long run up Bisbergsklack and around the backside. Mostly tracks which was nice. Got a bit tired at times, but fun to do a proper long run!

Rassmus ran a bit back and forward to me after a while...clearly going too slow for him ;)

Friday Jun 29, 2018 #

8 AM

Running 17:16 [2] 3.0 km (5:45 / km) +34m 5:27 / km
shoes: Asics DS trainer pink

BBA

2 PM

Running warm up/down 23:35 [2] 3.73 km (6:19 / km) +6m 6:16 / km
shoes: Asics DS trainer pink

Warm up and some drills.

Running intervals 31:58 [5] 6.27 km (5:06 / km) +4m 5:05 / km
shoes: Asics DS trainer pink

Track intervals in Säter.

Did 2x1mile with 3min in between, followed by 20x100m with 15sec rest.
Such a tough session! So hard to do the 100m intervals as its quite a VO2max session and you just can't breathe really! haha
Bit windy at times, but was fun!

Running warm up/down 12:40 [2] 2.02 km (6:16 / km) +11m 6:06 / km
shoes: Asics DS trainer pink

Warm down

Thursday Jun 28, 2018 #

6 PM

Orienteering 1:26:29 [2] 9.41 km (9:11 / km) +5m 9:10 / km
shoes: X-Talons 212

Cruisey Hittaut in Lunsen with Lisa. We were a bit distracted at times and were not orienteering so well :P

Wednesday Jun 27, 2018 #

7 AM

Running 16:08 [2] 2.71 km (5:57 / km) +29m 5:38 / km

BBA. Still feeling a little tired and have quite a sore foot atm...just a muscle strain sort of thing I think/hope.

Tuesday Jun 26, 2018 #

6 PM

Running warm up/down 14:50 [2] 2.15 km (6:54 / km) +18m 6:37 / km
shoes: Asics DS trainer pink

Warm up and drills

Running intervals 38:03 [5] 6.99 km (5:27 / km) +94m 5:06 / km
shoes: Asics DS trainer pink

4x(3,2,1) with 1min between intervals and 2min between sets. Ran on Barkbanan and I was totally alone as it was only 3 other guys and 1 girl who I didn't even see after the first interval.
Found it very hard to push tonight...maybe the lull after the altitude running as Rassmus felt the same. Glad I went and did all of them though.

Running warm up/down 12:29 [2] 1.62 km (7:43 / km) +24m 7:10 / km
shoes: Asics DS trainer pink

Plod home. Rassmus was very slow

C • poor rassmus 1

Monday Jun 25, 2018 #

5 PM

Running long (Trails) 1:34:27 [3] 16.63 km (5:41 / km) +160m 5:25 / km
shoes: Asics DS trainer pink

Mix of small and bigger trails with Rassmus in Nåsten after work.
Nice evening and enjoyed being back in the forest :)

Sunday Jun 24, 2018 #

Note
(rest day)

Late night at Ruairi and Ginas wedding last night. SO much fun!

Had a rather lazy day and was a little too tired to drag myself out the door.

Saturday Jun 23, 2018 #

11 AM

Running 42:59 [3] 8.11 km (5:18 / km) +41m 5:10 / km
shoes: Asics DS trainer pink

Cruise around...Feeling good after being at altitude.

Strength and Conditioning 15:59 [3] 0.21 km (1:17:35 / km)

core and hips.

Friday Jun 22, 2018 #

7 AM

Running 29:47 [2] 4.97 km (6:00 / km) +54m 5:41 / km
shoes: Asics DS trainer pink

BBA

So sad to be leaving today :(

Thursday Jun 21, 2018 #

10 AM

Running hills 1:35:52 [3] 6.12 km (15:40 / km) +919m 8:57 / km
shoes: X-Talons 212

Mission of a run up to Diavolezza. First part was gradual enough I could run a lot and was loving it!
Decided to take the longer route up to the top with Johanna as it seemed more interesting and fun...unfortunately there were large areas of snow which scared the shit out of me as if you slipped and couldn't get your grip properly, you would be a goner! Shear cliffs awaited us if we fell...So we took it extremely careful and slow and made sure we could go over these areas safely. Hands nearly fell off from climbing in the snow, but we didn't care!
Scary as hell and I was nearly crying, but I was so glad Johanna was with me and that adrenaline kick we got after we knew we were ok, was awesome! ;)

4 PM

Running warm up/down 8:40 [2] 1.27 km (6:50 / km) +55m 5:36 / km
shoes: Asics DS trainer pink

Rather tired...

Orienteering tempo (Sprint) 27:15 [4] 4.04 km (6:44 / km) +124m 5:51 / km
shoes: Asics DS trainer pink

Sprint in St. Moritz.
Pretty awesome area but very steep on the hillside. Only a few wobbles, but otherwise keeping in good control with the map! Chose some good routes too! Very fun!

Running warm up/down 12:13 [3] 2.18 km (5:36 / km) +12m 5:27 / km
shoes: Asics DS trainer pink

Warm down with Johanna by the lake.

Wednesday Jun 20, 2018 #

8 AM

Running 20:25 [2] 2.76 km (7:23 / km) +156m 5:46 / km
shoes: Asics DS trainer pink

BBA with a bit of climb! Tough before breakfast ;)

10 AM

Orienteering 1:32:09 [3] 8.45 km (10:54 / km) +514m 8:22 / km
shoes: X-Talons 212

Orienteering where they had JWOC 2016 middle distance. Super fun terrain but incredibly steep! I only had my inov8s so was a bit unstable without studs but enjoyed myself anyway!

4 PM

Running hills 1:32:52 [3] 10.39 km (8:56 / km) +890m 6:16 / km
shoes: X-Talons 212

Up to Muottas Murgal with Johanna. We took a longer way to get there which was steep in places but had some gradual climb too. Once we got high up we ran along the Panorama trail and it was amazing! We were just enjoying it so much that we decided to run a bit extra up another hill. Turned around after a while as we didn't want to be out too much longer and a storm was coming. Coincidentally met up with our other halfs and ran back to the cable car (at a rather steady uphill pace) to make sure we made it in time to take the next train down.

Tuesday Jun 19, 2018 #

7 AM

Running hills 58:13 [3] 4.46 km (13:03 / km) +741m 7:08 / km
shoes: X-Talons 212

Very steep run/walk/jog up to Muottas Muragl before breaky.

We managed to get free lift/gondola passes throughout the area as we were on a training camp with the swedish team. This was pretty awesome as it saved us a lot of money! We had to do a photo shoot with the local tourism place to promote orienteering and that we are using the mountain facilities to train at altitude. Pretty funny since i'm not in the swe team, but still a beautiful morning to be up the top of a mountain!

Struggled really bad with breathing and altitude this morning, so walked a lot! HR still very high as it was so steep!

Nice picnic breakfast at the top with the crew afterwards.

3 PM

Walking/jogging 1:39:25 [2] 7.14 km (13:55 / km) +339m 11:15 / km
shoes: Asics DS trainer pink

Beautiful afternoon walk with my partner in crime Bettina!! <3

Was through the little cute area where they filmed 'Heidi' apparently! So picturesque! We saw a snake which scared the shit out of us both!
Managed to talk and gossip the whole way that the time together went a little too fast for my liking :(

Glad I walked this afternoon as was really feeling strange since the morning.

C • 3 1

Monday Jun 18, 2018 #

12 PM

Running hills 1:24:23 [3] 7.19 km (11:45 / km) +894m 7:14 / km
shoes: X-Talons 212

Up to Murtel (2700m asl) and then we took the cable car from there to the top Corvatsch (3280m asl) and back down to the cars.

So fun to be running uphill! Tough with the altitude.

4 PM

Strength and Conditioning 40:25 [3] 0.6 km (1:06:55 / km)

At the gym in St. Moritz. Even found this hard at altitude as the town is around 1800m asl in itself!

Sunday Jun 17, 2018 #

Note
(rest day)

Up late watching too much Jukola and then travelling the whole day to St. Moritz.
Got there around midnight.

Saturday Jun 16, 2018 #

8 AM

Running 22:47 [2] 4.11 km (5:33 / km) +35m 5:19 / km
shoes: Asics DS trainer pink

BBA checking out the Lahti ski stadium! Super cool!

2 PM

Running warm up/down 16:30 [2] 2.71 km (6:05 / km) +2m 6:04 / km
shoes: Icebugs 2017

Warm up. So bloody hot!

Orienteering race 44:34 [5] 7.17 km (6:13 / km) +26m 6:06 / km
shoes: Icebugs 2017

Venla second leg, second team.
Felt strong running out but tried to have contact and be careful. Small wobble at 2 but pretty good after that. Just getting stuck behind slow groups. I need to be more aggressive to try and pass these groups. Something to work on for future relays maybe? ...
super fun terrain and I passed like 40 teams which was fun!
Stable relay run! Did my job. Nothing extravagant and nothing too bad :) happy!
Rest of my team did well too! We ended up 64th

C • i feel you. not that easy t... 1

Running warm up/down 8:36 [1] 1.26 km (6:49 / km)
shoes: Icebugs 2017

Attempt at a warm down. Was so hot and my feel hurt too much

Friday Jun 15, 2018 #

12 PM

Running warm up/down 9:57 [2] 1.55 km (6:24 / km) +27m 5:53 / km
shoes: Icebugs 2017

Orienteering 43:07 [3] 5.15 km (8:22 / km) +28m 8:09 / km
shoes: Icebugs 2017

Training map in Lahti for Venla/Jukola. Nice terrain! Was silly and didn’t focus to the first control and came straight to number 2 haha. Concentrated a bit more after then ;)

Wednesday Jun 13, 2018 #

7 PM

Running warm up/down 8:54 [2] 1.26 km (7:05 / km) +30m 6:20 / km
shoes: Sarva

Orienteering 49:52 [3] 5.68 km (8:47 / km) +58m 8:21 / km
shoes: Sarva

Lunsen jukola finslip.
Mistake to 2 but other than that ok. Kept rolling my ankle a lot in the beginning so had to stop and re tie my shoes but then they were too tight and it hurt like hell! Then I re tied them twice more haha. Saving my icebugs so I can run in them one last time at Venla before I throw them! Hate orienteering in my sarvas

Running warm up/down 5:28 [2] 0.74 km (7:22 / km)
shoes: Sarva

Tuesday Jun 12, 2018 #

6 PM

Running warm up/down 31:11 [3] 5.0 km (6:14 / km) +42m 5:59 / km
shoes: Asics DS trainer pink

Long warm up with Marketa and then with the crew

Running intervals 28:24 [5] 5.41 km (5:15 / km) +4m 5:14 / km
shoes: Asics DS trainer pink

6x3min/2min on ridstigen. Not happy with my speed but still pushing hard so that’s ok I guess

Running warm up/down 11:46 [2] 1.89 km (6:13 / km) +4m 6:09 / km
shoes: Asics DS trainer pink

Veg tired running back home with Marketa

Monday Jun 11, 2018 #

7 PM

Strength and Conditioning 1:14:52 [3] 3.97 km (18:53 / km) +40m 17:58 / km
shoes: Asics DS trainer pink

Jog loop, weights and core etc at the gym and jog home

Sunday Jun 10, 2018 #

12 PM

Running tempo 58:12 [4] 10.93 km (5:20 / km) +39m 5:14 / km
shoes: Asics DS trainer pink

2 Laps at a comfy tempo speed on ridstigen.

Saturday Jun 9, 2018 #

12 PM

Running 1:10:04 [3] 13.03 km (5:23 / km) +123m 5:08 / km
shoes: Asics DS trainer pink

Shady run. So hot!

Friday Jun 8, 2018 #

8 AM

Running 18:50 [2] 3.45 km (5:28 / km) +36m 5:12 / km
shoes: Asics DS trainer pink

BBA

6 PM

Running 36:06 [2] 6.22 km (5:48 / km) +34m 5:39 / km
shoes: Asics DS trainer pink

Stadsskogen with Lisa

Thursday Jun 7, 2018 #

6 PM

Running warm up/down 14:27 [2] 2.42 km (5:58 / km) +13m 5:48 / km
shoes: Asics DS trainer pink

Running intervals 33:04 [5] 6.54 km (5:03 / km) +5m 5:02 / km
shoes: Asics DS trainer pink

2x(10x70/20) with Hilda and Lisa. So tough but fun with company!

Running warm up/down 10:46 [2] 1.9 km (5:39 / km) +1m 5:38 / km
shoes: Asics DS trainer pink

Wednesday Jun 6, 2018 #

5 PM

Running 47:00 [2] 8.2 km (5:44 / km)
shoes: Asics DS trainer pink

Cruise in stadsskogen with Lisa after ekebyloppet. We were so tired!

Strength and Conditioning 30:00 [2]

Little bit of strength at the gym before the closed

Tuesday Jun 5, 2018 #

7 AM

Running 19:37 [2] 3.41 km (5:45 / km) +35m 5:28 / km
shoes: Asics DS trainer pink

BBA

Monday Jun 4, 2018 #

6 PM

Running 42:40 [2] 7.53 km (5:40 / km) +18m 5:36 / km
shoes: Asics DS trainer pink

Ridstigen with Rassmus

Strength and Conditioning 21:15 [3] 0.25 km (1:26:44 / km)

Core and some hip exercises.

Sunday Jun 3, 2018 #

10 AM

Running warm up/down 16:27 [2] 2.29 km (7:11 / km) +11m 7:01 / km
shoes: Icebugs 2017

Hot!! Warm up to the start of the intervals

Orienteering intervals 1:00:30 [3] 5.5 km (11:00 / km) +31m 10:42 / km
shoes: Icebugs 2017

An attempt at O intervals in Siggefora. Was so hot and dry and dusty in the forest! Had no energy to try and push whatsoever! Also hard to read the map when feeling so physically drained. Good thing Lisa and Lovisa were with me, otherwise I would have run home earlier haha.

Running warm up/down 7:18 [2] 1.11 km (6:35 / km) +5m 6:27 / km
shoes: Icebugs 2017

Jogged back to the car...followed by a picnic lunch, swimming and ice-cream!

6 PM

Running 37:59 [3] 6.9 km (5:30 / km) +51m 5:18 / km
shoes: Asics DS trainer pink

Evening jog with Rassmus finishing with a stop at the supermarket. Still very hot out, but it felt nice to get the legs moving after struggling in the forest this morning!

Saturday Jun 2, 2018 #

1 PM

Running long 1:38:42 [3] 18.13 km (5:27 / km) +96m 5:18 / km
shoes: Asics DS trainer pink

Plan to do a long run on bigger trails. Went in the heat of the day...bad idea. Felt good in the beginning, but about 40min I felt rather sick. Had to actually stop to feel a bit better before running again, but it never really went away. Ran a bit wrong trying to find water at dragontorpet and then I just literally had to stop every km as I was struggling! Felt dizzy and strange...must have been a lack of hydration and heatstroke...rolled in the door when I got home and took me a good hour or 2 to feel somewhat normal again.. haha oops! Will definitely do these runs a bit earlier next time and maybe take some sort of gel or something with me when it is so hot!

Friday Jun 1, 2018 #

7 AM

Running 25:59 [2] 4.14 km (6:16 / km) +21m 6:07 / km
shoes: Asics DS trainer pink

BBA. No time to train after work today, so a nice morning jog was all today.

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