Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Aug 31, 2012:

activity	#	time	miles		km		+m
Orienteering	6	7:17:53	31.12	(14:04)	50.09	(8:45)	400
Running	10	3:51:25	24.52		39.46		196
Cycling	2	1:55:02	2.32		3.73		4
Strength and Conditioning	2	1:52:00
Cross trainer	1	35:00
Total	14	15:31:20	57.96		93.28		600

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Friday Aug 31, 2012 #

11 AM

Cross trainer 35:00 [3]

was supposed to do spin class with rassmus and bettina, but when we got to the gym, they had cancelled it...so we did some gym stuff instead

Cycling 20:00 [3]

9 PM

Running warm up/down 7:38 [3] 1.16 km (6:34 / km) +2m 6:31 / km
shoes: Icebugs

Warm up in the pouring rain before the Upplands District night champs...eek!

Orienteering race 1:25:04 [4] 9.06 km (9:23 / km) +89m 8:57 / km
shoes: Icebugs

District night champs...was super hard! Haven't really orienteered in the night before, apart from Katoa Po events each year :P
Was kind of fun...but did some really bad route choices and ended up not knowing where I was and getting so confused...so a lot of walking took place :P

no warm down as was pouring down, and I just wanted to have a shower (they were cold hoses outside in the rain :P ) and get changed

Thursday Aug 30, 2012 #

12 PM

Strength and Conditioning 56:00 [3]

strength in the morn with rassmus

6 PM

Running 41:54 [3] 8.02 km (5:14 / km) +47m 5:05 / km
shoes: Asics GT 2170

Ran in the city forest in the evening...ran for 15min, then did 10 strides/intervals to get the legs moving...felt good to get them going fast again! Tis been a very long time...
looped around the tracks after and back home

Wednesday Aug 29, 2012 #

6 PM

Orienteering 1:23:47 [3] 8.16 km (10:16 / km) +27m 10:06 / km
shoes: Icebugs

Terrible!! Wow...could not really orienteer here today...was ok to #1, then the huge long leg to 2 left me stuffing up big time! It also didnt help that the map was really old and there were felled bits and dense vegetation that was not mapped at all :/ After 2, I got in a good rhythm, but then decided to skip 9 on the way back and run on the track to 10 just incase I was holding everyone up...but there were still people around running so it was ok... definitely need to do so much more orienteering here and terrain running to get a fraction bit better... :/ Also got frustrated at the fact that I cannot run so well on the rocky terrain and the slippery moss and the deep marshes..eek!

Running warm up/down 7:00 [3]
shoes: Icebugs

Just did a small warm up and warm down to the start triangle and back from the finish...it gets so cold at night now!

Tuesday Aug 28, 2012 #

6 PM

Strength and Conditioning 56:00 [3]

Was going to run as well...but I just didnt have the motivation too...seems like it is always like this with running atm :( weird??
Anyway, the strength was good! Haven't done this in a very long time...felt good after! Decided I need to get back into this as I have lost a lot of strength and fitness as it seems! :S

Monday Aug 27, 2012 #

Note
(rest day)

Rested today...wasn't the plan, but we were busy down in the town entering for my Swedish lessons which start on the 10th of Sept.
Then we came home and ate, then went back down to the train station as we went to a concert in Stockholm...so yea...busy day...

Sunday Aug 26, 2012 #

10 AM

Running warm up/down 4:57 [3] 0.77 km (6:25 / km) +4m 6:15 / km
shoes: Icebugs

very tiny slow warm up...left it too late so ran out of time :S

Didnt even warm down either as it was rainy and cold, so just got changed into dry clothes

Orienteering race 1:29:37 [4] 10.61 km (8:27 / km) +107m 8:03 / km
shoes: Icebugs

Long Distance competition...Did so terrible!! Stuffed up the first one so bad!!! was a long leg, and I just didnt know what I was doing the whole way! I was tired and walking a lot too which was pretty bad :( I got better on the last few controls, and a few in the middle...but yeah not so happy...I cannot orienteer in Sweden! :( Need to fix this!

5 PM

Running 29:37 [3] 5.61 km (5:17 / km) +27m 5:09 / km
shoes: Asics GT 2170

Decided to go for an evening cruise after the frustrating run today...also I didnt warm down or warm up really, so decided this would be good for the body :) actually felt good as the run went on :)

Saturday Aug 25, 2012 #

10 AM

Running 9:15 [2] 1.2 km (7:43 / km) +3m 7:37 / km
shoes: Icebugs

Warm up before the competition...was a muddy small track and area, so hard to run faster...but felt warmed up which was the main thing

Orienteering 41:09 [4] 5.1 km (8:04 / km) +33m 7:49 / km
shoes: Icebugs

small competition...can read and see about it here :) http://www.doma.sprintthebay.org/show_map.php?user...

Running warm up/down 8:22 [2] 1.36 km (6:09 / km) +14m 5:51 / km
shoes: Icebugs

short warm down after the race

Friday Aug 24, 2012 #

12 PM

Running 35:02 [3] 6.16 km (5:41 / km) +24m 5:34 / km
shoes: Asics GT 2170

slow jog before the wknd...I was slow and felt crappy :( got really confused down on the end of the forest where I was trying to find some tracks :P

Thursday Aug 23, 2012 #

5 PM

Cycling tempo 49:10 [3] 1.21 km (40:40 / km) +3m 40:10 / km
ahr:135 max:157 shoes: Asics GT 2170

Spinning class at the gym with Rassmus...was feeling a bit tired from a late night last night...but was fun to do! what a sweat-fest!

Cycling 45:52 [3] 2.53 km (18:10 / km) +1m 18:08 / km
ahr:123 max:155 shoes: Asics GT 2170

Spinning class number 2 straight after the first one...was not as hard as the first one...but still fun to do ::)

Wednesday Aug 22, 2012 #

6 PM

Running warm up/down 9:22 [3] 1.43 km (6:34 / km)
shoes: Icebugs

short warm up before the training

Orienteering 1:21:08 [3] 8.63 km (9:24 / km) +93m 8:55 / km
shoes: Icebugs

a training out on the map near the club house... was pretty shitty with my route choices and decisions etc...but was fun to run there

Running warm up/down 10:31 [1] 1.35 km (7:49 / km) +5m 7:41 / km
shoes: Icebugs

a really short warm down running next to rassmus power walking :P

Tuesday Aug 21, 2012 #

6 PM

Running warm up/down 8:53 [3] 1.3 km (6:49 / km) +14m 6:28 / km
shoes: Asics GT 2170

just a slow short warm up before the sprint intervals

Orienteering intervals 57:08 [4] 8.53 km (6:42 / km) +51m 6:30 / km
shoes: Asics GT 2170

Did 5x Sprint Intervals on the qualification sprint map for the Swedish champs 2014...I was pretty slow and tired and totally stuffed up the 1st control on the first course!! haha;... we had 3 people going at once as there were splits which was cool :) fun training, but I was slow and tired...need to get back into this training business I guess :P Me and the new french girl Claire jogged the last interval together as a warm down...

Monday Aug 20, 2012 #

Note

Decided I should start up with AP again...its been a while :P

5 PM

Running 58:54 [3] 11.1 km (5:18 / km) +56m 5:11 / km
shoes: Asics GT 2170

Went for a run in the city forest and across to the valley and through some other small patches of forest...still exploring the area I guess :P

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