Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Oct 31, 2012:

activity	#	time	miles	km	+m
Running	26	13:53:39	68.83	110.77	1010
Orienteering	8	7:47:37	25.46	40.98	489
Strength and Conditioning	8	5:05:00
Cross trainer	3	1:10:00
Total	32	27:56:16	94.29	151.75	1499

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Wednesday Oct 31, 2012 #

8 AM

Running hills 1:30:08 [3] 13.37 km (6:45 / km) +304m 6:03 / km
shoes: X-Talons 212

Ran to backbana (the hill loop) with Rassmus... super tired today :(
Did one loop with Elin...she kept running back to me after the up hills as I was just so smashed :P I had to go ahead on some of the down hills though as she was only in running shoes! Scary stuff! Anyway...I was slowwwww today, felt a bit bad for Elin as I was holding her up a bit :S
Was another long session to add to the week though, so guess its good...gotta start somewhere even if its slow :P
Ran back along the big track waiting for rassmus to finish his 2nd lap, then we jogged home. Got pretty tired on the way back

6 PM

Orienteering 38:07 [2] 2.97 km (12:49 / km) +28m 12:14 / km
shoes: X-Talons 212

Was such a crap training for me. Decided to just do the 3km night course as I had trained this morning, but I couldnt even orienteer to the first one properly, lost heaps of time...then got really frustrated with all the sticks on the ground, so I was running very slow. I couldnt orienteer tonight for some reason...maybe because I was tired. Decided to run back and skip the last 2 controls once I saw that the route choice I wanted to take was not very feasible.
includes a tiny warm up to the start triangle...

Running warm up/down 6:01 [2] 1.0 km (6:02 / km) +10m 5:45 / km
shoes: X-Talons 212

small jog after I quit the course and was so frustrated :P

Tuesday Oct 30, 2012 #

6 PM

Running long (Terrain) 1:20:31 [3] 10.4 km (7:45 / km) +113m 7:21 / km
shoes: X-Talons 212

added on 5min and a km to my run as my watch had not found satellites before I started running.
My first tisdagsbana today :) Did the 9km...was fun!
Its a night training in terrain where you go mostly off in the forest and on some slushy marshy small tracks...was fun! So tough!

Monday Oct 29, 2012 #

9 AM

Orienteering long 1:45:00 [3]
shoes: X-Talons 212

Garmin died at the start, but I did a long Orienteering training in Lunsen with Rassmus, Albin, Oskar and Bettina...fell behind a bit and decided to do my own loop. I was so tired as I find it rather hard to keep up in the terrain.
The marshes were also ice today, so we fell through them when we stepped on the thin layers...was scary sometimes.. Good training :)

6 PM

Strength and Conditioning 48:00 [3]

Rockgympa...was a little tired from this morning.
Played a little Innebandy before and after as a warm up

Sunday Oct 28, 2012 #

8 AM

Running warm up/down 8:22 [2] 1.42 km (5:54 / km) +2m 5:52 / km
shoes: X-Talons 212

Small warm up before the 2nd leg of Smålandkavlen...I ran the first of the day with a chasing start from Hildas run from the night before...

Orienteering race 40:01 [5] 5.1 km (7:51 / km) +87m 7:14 / km
shoes: X-Talons 212

Smålandskavlen.
I ran 2nd leg for Linne team 2 in D21E which was the first of the Sunday legs. I ran ok i guess...pretty much every control was smooth into it, I guess some of my exit directions and route choices were a bit wobbly as I was rather hesitant and running a bit slow most of the time...I need to get that confidence up so I can run fast in orienteering again :D
There was so much ice and some snow on the ground in the forest which made it hard to run sometimes...feet were freezing! Hands were good though because I brought some gloves before the race :) yay!!
was a fun race and a fun trip!
I caught up 4 places which was cool :)

Running warm up/down 14:08 [2] 2.22 km (6:21 / km) +6m 6:16 / km
shoes: X-Talons 212

Warm down with Maja :) was so nice to see her again and catch up with her!

Saturday Oct 27, 2012 #

8 AM

Running 26:34 [2] 4.83 km (5:30 / km) +21m 5:23 / km
shoes: Asics GT 2170

Just a small run in the morning before breakfast...travelling all day down to Smålandskavlen

Friday Oct 26, 2012 #

6 PM

Strength and Conditioning 53:00 [3]
shoes: Asics GT 2170

Sort of a rockgympa type class at the gym...more dancing/bouncy stuff though...was funny to see Rassmus doing it :P

still feeling a little run down, so will go for a small jog 2mw morn before we go to Smålandskavlen.

Thursday Oct 25, 2012 #

Note

Had a rest today...still not feeling 100% and I had a busy day again...it was so freaking cold today! High of 3?? The whole morning was in the negatives!!! :S

Wednesday Oct 24, 2012 #

4 PM

Orienteering 52:52 [3] 5.59 km (9:28 / km)
shoes: X-Talons 212

First training in Lunsen :)
It was really nice! Stuffed up 1 and 2 really bad, but after everything was ok I guess..skipped one little butterfly as was getting so dark!
Was really hard to read the map in the end

Running 8:00 [3]

forgot to start my watch for warm up...was only a 5min run to the start

3min run back down the hill to the cars after also

Tuesday Oct 23, 2012 #

6 PM

Running warm up/down 19:08 [3] 3.45 km (5:33 / km) +11m 5:28 / km
shoes: X-Talons 212

Warm up to training tonight...its getting sooo cold now!!! :S eek

Orienteering intervals 48:32 [4] 5.78 km (8:24 / km) +42m 8:06 / km
shoes: X-Talons 212

Orienteering Intervals- Night.
I didnt do them very fast as still not feeling 100% ...was still ok though...was running them by myself a lot as I lost the big boys group in the front and I think there were a few girls doing them alone also.
Did all apart from the one down the bottom of the map...

Running warm up/down 18:45 [3] 3.32 km (5:39 / km) +29m 5:25 / km
shoes: X-Talons 212

warm down back to the clubhouse from the map. was quite a run! Hands were freezing! must buy some gloves!

Monday Oct 22, 2012 #

Running 16:00 [3]
shoes: Asics GT 2170

warm up and warm down to Rockgympa...feeling a little better...still hard to breath well when running

5 PM

Strength and Conditioning 48:00 [3]

Rockgympa. I think we did 3 loops tonight?? was so tough! feeling rather dizzy on the last one ..think it was from being sick etc...was fun though :)

Sunday Oct 21, 2012 #

Note
(sick) (rest day)

didnt wana run today :(

Saturday Oct 20, 2012 #

11 AM

Running warm up/down 18:55 [3] 3.25 km (5:49 / km) +63m 5:19 / km
shoes: X-Talons 212

warm up to the start where the SM school champs had their Long.

Orienteering 1:11:03 [3] 5.9 km (12:03 / km) +174m 10:30 / km
(sick) shoes: X-Talons 212

This was sooooo shittt!!! I tried to do a course at Gyllbergen near Borlange where I ran the Long Distance for WUOC 2 yrs ago...I only had a small 5km course, but since I was sick I was running rather slow...made a big mistake to number 2 even whilst going slow :( then the long leg to 5, I was just soo freezing as it was close to 0deg and wet and windy up the top of the map...I made a mistake when I was close to the control and I just froze!! I couldnt carry on, so I just tried to jog/walk back...my feet and hands were numb, so was hard to try and run :(

when i got back rassmus had to help me with getting changed and getting in the car as I just couldnt use my hands :( it was such a horrible feeling :(
Such a bad idea to do that course today esp when im still a little sick :(

Friday Oct 19, 2012 #

12 PM

Running 35:14 [2] 6.09 km (5:47 / km) +45m 5:35 / km
(sick) shoes: Asics GT 2170

Really small slow run to test out how my body was feeling.

Felt ok at first, but then became very tired and was hard to breath with still being blocked up and coughing a lot :(

Wednesday Oct 17, 2012 #

Note
(sick)

still sick :( fml...hard to even bike to school and to work :(
havent been able to sleep much either...just coughing all night, and the night before my back was in so much pain I couldnt sleep :(

Monday Oct 15, 2012 #

Note
(sick)

felt bad in my throat and all yucky today so decided to stay in bed all day :(

Sunday Oct 14, 2012 #

Note
(sick)

still not that great in the throat and head...but was super tired from other events anyways

Saturday Oct 13, 2012 #

Note
(sick) (rest day)

sore throat was a bit worse today :(

Friday Oct 12, 2012 #

10 AM

Strength and Conditioning 56:00 [3]

the old strength training...have not done this in a while...was rather tough!!

5 PM

Running 32:09 [3] 6.07 km (5:18 / km) +45m 5:06 / km
shoes: Asics GT 2170

just a short one as felt pretty tired and had a little bit of a sore throat this arvo :S hopefully its gone by 2mw

Thursday Oct 11, 2012 #

12 PM

Running 14:12 [3] 2.4 km (5:55 / km) +39m 5:28 / km
shoes: Asics GT 2170

slow jog with rassmus before i tried to do the tempo

Running tempo 12:52 [4] 2.96 km (4:21 / km) +17m 4:13 / km
shoes: Asics GT 2170

tried to do a tempo today...was super tight in the legs and rather tired, so i just got slower and slower :( wasnt a very successful training, but oh well...still did it sort of i guess... my breathing was really hard today too and it really hurt especially in the end!

Running warm up/down 8:18 [3] 1.4 km (5:56 / km)
shoes: Asics GT 2170

really short warm down with rassmus back home as i had to go to work later...

Wednesday Oct 10, 2012 #

9 AM

Running warm up/down 8:00 [3]
shoes: Asics GT 2170

warm up and down to and from the gym...bit chilly out there

Strength and Conditioning 20:00 [3]
shoes: Asics GT 2170

just 20min on the x-trainer before breakfast...feel a little tired this morning

5 PM

Running warm up/down 45:00 [3]
shoes: X-Talons 212

20min warm up with Oskar to do the backbana...feeling ok...little bit of soreness in the calves. Was rather cold too!
25min warm down back home via stadskogen with Elisa. Was nice to run with someone and chat etc :)

Couldnt get my satellites to work for some reason and didnt really take the time to get it all working, so only had times today...its a bit of a shame, coz it would be interesting to see how long the hill loop was and how much (much!) steepness it was!

Running hills 38:20 [4]
shoes: X-Talons 212

Did 1 lap of the backbana training.. Its some crazy steep hilly loops! It is on this steep as hill side where you go up and down and over some tracks for some looping etc... there is this one bit which is like a scree/rocky steep ass hill which I found impossible to actually keep on running up...but kept trying to at least :P
We just ran at an easier pace today...I ran with Elisa, although she got a little ahead of me on the up hills :P Was kind of fun though, but verrry tiring :P

Tuesday Oct 9, 2012 #

6 PM

Running warm up/down 9:55 [3] 1.82 km (5:28 / km) +8m 5:21 / km
shoes: X-Talons 212

warm up trying to find everyone for the intervals as I was a little late...I was a bit lucky to find them on the track somewhere before they had started :)

Orienteering intervals 58:16 [4] 7.54 km (7:43 / km) +82m 7:20 / km
shoes: X-Talons 212

Mixture of orienteering loops with a 1km running interval between each...
It was at night, so had the headlamp on. This was so fun! I was not too bad with the orienteering, although read from 2-3 instead of 1-2 in the start and got completely screwed for a little bit...after that it was good...
the first 1km I started with Ursala, she finished a little bit ahead of me...the hills on the track loop were pretty tough after the orienteering !
the 2nd orienteering loop was just ok...was getting a little tired. I stuffed up the last control as I overshot it, and wasnt sure where I was exactly, but went back and got it eventually. Then I missed the track I wanted to take to the finish, so ended up losing some time there as well :S
Last 1km was a bit slow as was getting rather tired and cold :P still enjoyed the session though!!

Orienteering warm up/down 15:30 [2] 1.96 km (7:55 / km) +18m 7:35 / km
shoes: X-Talons 212

warm down collecting some controls with Evan.
Was getting coldddd!!!

Monday Oct 8, 2012 #

9 AM

Running warm up/down 7:00 [2]
shoes: Asics GT 2170

3.30min to the gym and 3.30min home

Cross trainer 30:00 [3]
shoes: Asics GT 2170

xtraining at the gym in the morning before breaky...had a crappy sleep last night, but felt ok at the gym which was good :)

6 PM

Running warm up/down 18:00 [3]
shoes: Asics GT 2170

8min warm up with Oskar to the school

10min warm down via the supermarket with Oskar and Ev

played a little Bandy after the rockgympa...hit Amanda in the face and made her nose bleed :S eek! I felt so bad :(

Strength and Conditioning 32:00 [4]
shoes: Asics GT 2170

Rockgympa with the club...huge turnout of people! so cool!
We did 2 cycles today, so was a little longer than last wk.
Was getting quite achey on some of the jumping ones, and the sore knee was a little tender at times...
I get so sweaty doing this inside and find it so hard to hold the back planks without sliding away!! :P

Sunday Oct 7, 2012 #

5 PM

Running 35:17 [3] 7.18 km (4:55 / km) +58m 4:43 / km
shoes: Asics GT 2170

recovery run from yesterday....been feeling all tired and bleh all day...but actually once I started running I felt really good :D was so nice to feel this good for once!
Should have gone longer, but was getting rather dark and cold as I left it quite late...

Saturday Oct 6, 2012 #

8 AM

Running warm up/down 6:27 [2] 0.96 km (6:41 / km) +11m 6:20 / km
shoes: Icebugs

tiny tiny warm up before leg 1 at 25-manna... was planning on doing at least another 5-10min...but I decided to line up in the toilet cue which took forever!!!! grr!! anyway...did a lot of jogging on the spot and stretching in the cue anyway, so I guess I was still warming up :P
Was blimmin crisp!! ice on the ground and really cold on the lungs...but still didnt wear a thermal :) Had to get up at 5am...so wasnt feeling the freshest this morning :S

C • queue 2

Orienteering race 38:16 [5] 6.14 km (6:14 / km) +58m 5:57 / km
shoes: Icebugs

Leg 1 at 25-manna! I ran for the 4th team for OK Linne.
This was my first ever big relay as have never done 10mila or Jukola, so this was super exciting and fun!
I had a lot of fun! Didnt really make any mistakes...maybe a few hesitations before the controls and the exits, but other than that it was just a steady race :) I was a bit slow and was with a group of girls, so just decided to stay with them :)
ended up being 6min i think behind the leaders? was quite a fast course!
It was so cold on my lungs and throat in the start when we were running fast! could really feel the toughness!
Was running behind Malin at some stage of the course, and she bailed so bad :( and then I stood on her as I tried to stop and help her :(( I felt so bad...hope she is ok now!

C • :) 4

Running warm up/down 9:27 [3] 1.28 km (7:23 / km) +2m 7:20 / km
shoes: Icebugs

Warm down with Hanna and Claire.
Had a lot of fun today! Can't wait to be fitter and fast again so I can enjoy myself even more :D

Friday Oct 5, 2012 #

9 AM

Running 30:44 [3] 5.39 km (5:42 / km) +37m 5:31 / km
shoes: Asics GT 2170

Just a really cruisy jog this morning before breaky...
B-E-A-U-T-iful day!!! So calm and all sunny! Bit crisp out, but sooo nice and sunny! was getting so sick of the rain :S

C • world cup 5

Thursday Oct 4, 2012 #

12 PM

Running warm up/down 20:02 [3] 3.32 km (6:02 / km) +38m 5:42 / km
shoes: Asics GT 2170

really slow warm up...and feeling physically and mentally a bit tired today :( it was pouring down too!
Jag hade min första svenska prov idag! :P

Running tempo 18:25 [4] 3.96 km (4:39 / km) +14m 4:34 / km
shoes: Asics GT 2170

tried to attempt a tempo today on the forest tracks. I planned to do 5km, but I was just so tired today, so stopped at 4km...i was really slow and was getting slower...not so fun...but I guess I just have to keep building up this fitness again :S

Running 14:44 [3] 2.46 km (5:59 / km)
shoes: Asics GT 2170

very slow jogg warm down...it was so wet and middy today

7 PM

Strength and Conditioning 28:00 [2]

just some core, arms and some strengthening exercises...lots of stretching in between stuff too

Wednesday Oct 3, 2012 #

8 AM

Running warm up/down 10:00 [3]
shoes: Asics GT 2170

5min jog to the gym and 5min home...bit of a shuffle today as am soooo incredibly sore from the rockgympa! worse today than yesterday! have a really sore butt and hamstrings and inner thighs

Cross trainer 20:00 [3]
shoes: Asics GT 2170

just cruisy with rassmus before breaky

4 PM

Running 1:00:17 [3] 10.81 km (5:35 / km) +76m 5:23 / km
shoes: Asics GT 2170

Was a bit slow today as all the muscles are so sore from the rockgympa and the intervals! It was raining the whole time which was not too bad, but the tracks were rather muddy and slippery in places...really slow up and down hills as the muscles burned!!! Besides all the pain and the slowness, it felt good :) I mostly ran on forest tracks today

Tuesday Oct 2, 2012 #

Note

butt and inner thighs were so friggin sore today from last night!! I could hardly bend over to put my pants on today!
ahh

C • Too much 5

6 PM

Running warm up/down 17:19 [3] 2.41 km (7:12 / km) +25m 6:50 / km
shoes: Asics GT 2170

warm up with some drills too.
there were so many people today to do the intervals!! so cool!

Running intervals 38:03 [5] 6.87 km (5:32 / km) +36m 5:24 / km
shoes: Asics GT 2170

intervals with the club
we ran them on the powerline track in the city forest.
we did 4x 3, 2, 1 (1min recovery between each rep, and 2min between each set)
was super tough as it was pretty much my first proper interval session in probably over 3 months!! eek!! have a long way to go to be back at my usual fitness again...but it was better than i had thought with being sick etc :)
cant wait for all this autumn/winter training :)

Running warm up/down 13:22 [3] 2.14 km (6:15 / km)
shoes: Asics GT 2170

warm down with the others back to the club house

Monday Oct 1, 2012 #

9 AM

Running warm up/down 8:00 [3]
shoes: Asics GT 2170

warm up to the gym 4min and warm down back home 4min

Cross trainer 20:00 [3]

x-training before breaky

6 PM

Running warm up/down 16:00 [3]
shoes: Asics GT 2170

warm up to the school 8min and warm down 8min

Strength and Conditioning 20:00 [3]
shoes: Asics GT 2170

first rockgympa training with the club! was fun and hard! i was so blimmin sweaty!! :P next week i think we will do the longer/full version??
we played 1hr15min of bandy afterwards!

C • Bandy :D 7

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