Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Running	15	10:49:29	61.17		98.44		1047
Orienteering	4	4:25:48	17.18	(15:28)	27.65	(9:37)	244
Strength and Conditioning	7	4:11:52	0.15		0.24
Skiing	1	2:23:21	8.45	(16:58)	13.6	(10:32)	65
Cycling	2	1:30:00
Cross trainer	2	1:13:30	6.21		10.0
Total	19	24:34:00	93.16		149.93		1356

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Tuesday Mar 19, 2013 #

6 PM

Running long (terrain/orienteering) 1:42:46 [3] 13.04 km (7:53 / km) +195m 7:20 / km
shoes: X-Talons 212

Last tisdagsbana :(
started with Elin, Hilda, Claire and Lina. Part way through Elin and Hilda decided to cut this green bit, but Lina and I decided to do some of it.
So after that it was just me and Lina :)
We did the 11km course but maybe a bit extra when we fluffed up a bit :P
Was so tough in places! Was knee deep sometimes and other times it was running in super soft sand! Lucky for me Lina waited a few times in the last harder bits so I wasn't alone. She is so strong! especially when we ran in the sand/snowy bits.
Super tired now but in a good way :)

http://www.oklinne.nu/documents/documents_open.php...

Monday Mar 18, 2013 #

5 PM

Running warm up/down 8:31 [2] 1.46 km (5:50 / km) +18m 5:30 / km
shoes: X-Talons 212

to rockgympa

Strength and Conditioning 44:19 [3] 0.2 km (3:44:57 / km)
shoes: Nike Lunaracers (pink)

rockgympa...back/butt a bit sore which meant I couldnt do some of the exercises

Running warm up/down 8:09 [2] 1.46 km (5:34 / km) +11m 5:22 / km
shoes: Asics GT 2170

warm down back home again.
Booo :( its snowing and cold again :(

Sunday Mar 17, 2013 #

9 AM

Running long 1:36:14 [3] 16.39 km (5:52 / km) +112m 5:41 / km
shoes: Asics GT 2170

Nice cruisy long run with some of the Linne crew :)
Beautiful morning for it! Bit tired from yesterday but felt actually pretty good!
Had a lot of yucky gunk to spit out which wasnt so fun...
Also at about 70min in for me I felt very sickly as I think a lot of the gunk had entered my stomach and was slushing around :( Decided that I would cut off the last loop back home so I wasnt pushing it to much after the week that has been.
After I cut off I had to stop a few times to let the stomach settle...was not a great feeling!

Saturday Mar 16, 2013 #

Event: Danish Spring

10 AM

Orienteering long 1:24:50 [3] 8.05 km (10:32 / km) +112m 9:51 / km
shoes: X-Talons 212

Tiomila training down near Stockholm. Includes warm up to start too.
Still feel pretty rubbish, so decided to take it easy and concentrate on my orienteering. All went well apart from two controls in the middle where I did some funny route choice. I knew what was going on though which I guess is good?
Got quite tired about half way through so slowed down a bit more and walked up most hills :)
Was really fun! Still lots of snow though :/

2 PM

Running warm up/down 6:52 [2] 1.06 km (6:30 / km)
shoes: X-Talons 212

warm up before the afternoon mass start training at Järfallas club house

Orienteering 52:42 [3] 5.33 km (9:53 / km) +54m 9:25 / km
shoes: X-Talons 212

Was a mass start training although I was pretty tired from my sick week and training a long this morning so just went at my own pace which was nice! :) not really any mistakes. Maybe a few little route choice errors and a little fluff up on the 2nd to last control. Overall I am happy with how my orienteering is improving at the moment. Just need to get my speed back so I can go fast again :)

Running warm up/down 19:48 [2] 2.65 km (7:29 / km) +36m 7:00 / km
shoes: X-Talons 212

warm down running back to the club with Sam. Definitely a bit tired now...but a really nice day of training! Cant wait till the snow melts!

Friday Mar 15, 2013 #

6 PM

Strength and Conditioning 45:00 [3]
shoes: Asics GT 2170

Gympa at Friskis.
Was a bit late from work so missed the warm up/beginning. Was tough. Still felt rather crappy today, but am able to exercise which is good

Thursday Mar 14, 2013 #

Note
(sick)

felt super tired today...not so great :( decided another rest was good if i want to try the training this wknd

Wednesday Mar 13, 2013 #

5 PM

Running warm up/down 8:00 [3]
shoes: Nike Lunaracers (pink)

to and from gym...rather cold

Cycling 45:00 [3]

feeling sort of the same today although still not that bad so decided to do spinning with Rassmus.
Felt good which was a positive...hope I am feeling good tomorrow :)

Tuesday Mar 12, 2013 #

6 PM

Strength and Conditioning 25:00 [2]
(sick)

Only a tiny bit of strength and strengthening at such a low heart rate as still feel very tired and sore on my throat :/ went to the club house to do this so I could have soup after :)

Monday Mar 11, 2013 #

Note
(sick)

Woke up with a sore throat today :( think it was from being cold on my warm down yesterday, and then yesterday afternoon helping Johannes move out with his massive amounts of stuff! Going inside and outside probably wasnt the best for me :/ Grr....please dont get worse :( Im so sick of being sick

C • moving 1

Sunday Mar 10, 2013 #

11 AM

Running warm up/down 19:02 [3] 3.37 km (5:38 / km) +15m 5:31 / km
shoes: X-Talons 212

warm up to Hågadalen

Orienteering long 1:22:35 [3] 6.78 km (12:11 / km) +33m 11:53 / km
shoes: X-Talons 212

tried to do a sort of long orienteering training from a night course I didnt end up doing a while ago. Was much more snow than I expected and much more than when I tried to run this a month or so ago.
Orienteering was suprisingly good although falling over and going very slow a lot of the time due to the snow was not so fun :/
Good to get out there though

Running warm up/down 20:38 [3] 3.51 km (5:53 / km) +30m 5:39 / km
shoes: X-Talons 212

warm down back home...was soo icy on some of the tracks I took this time! super hard to run! was a bit windy so got a tad cold on the way back as well :(

Saturday Mar 9, 2013 #

2 PM

Running warm up/down 8:00 [3]
shoes: Nike Lunaracers (pink)

Jog to and from gym

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

Strength and Conditioning 20:00 [3]

Some weight type strength. Was good :) decided another easier day was good today as have had a good training week for once! :)

Friday Mar 8, 2013 #

12 PM

Running warm up/down 8:00 [3]
shoes: Nike Lunaracers (pink)

later than i thought i would go to the gym :/
to and from gym

Cross trainer 43:30 [3] 10.0 km (4:21 / km)
shoes: Asics GT 2170

10km on random function on x trainer

Thursday Mar 7, 2013 #

6 PM

Running warm up/down 23:58 [3] 3.81 km (6:17 / km) +42m 5:58 / km
shoes: Asics GT 2170

warm up and some drills before the hill intervals. Very icy and extremely slippery to run outside atm!

Running intervals 31:00 [5] 4.64 km (6:41 / km) +189m 5:33 / km
shoes: Asics GT 2170

Hill intervals. I did 6 long and 6 short ones. Was super tough!! Really found it hard to breath towards the end of the long ones..maybe due to really cold air and lack of interval/hill training :) good to do them though!!

Running warm up/down 20:59 [2] 3.1 km (6:47 / km) +32m 6:27 / km
shoes: Asics GT 2170

warm down very slowly as ran back with a new girl in the club. the calves have been crazy tight the last few days but actually felt not too bad today...still sore, but not bad :) yay! Got so much colder as it got darker tonight!

Wednesday Mar 6, 2013 #

10 AM

Running 32:53 [3] 5.85 km (5:37 / km) +56m 5:22 / km
shoes: Asics GT 2170

really cruisy morning run before school...was super slippery!!! tried to stop as much as I could to stretch the calves as was a recovery run

5 PM

Running warm up/down 3:35 [2] 0.66 km (5:26 / km) +4m 5:16 / km
shoes: Asics GT 2170

to the gym

Cycling 45:00 [3]

Spinning. Good session :)

Strength and Conditioning 20:00 [3]

mix of stretching and strengthening exercises with Hilda as she was at the gym training too :)

Running warm up/down 3:51 [2] 0.63 km (6:04 / km) +9m 5:40 / km
shoes: Asics GT 2170

joggin back from the gym

Tuesday Mar 5, 2013 #

6 PM

Running long (terrain/orienteering) 1:40:27 [3] 13.7 km (7:20 / km) +133m 7:00 / km
shoes: X-Talons 212

Legs crazy tight from the last few days and I think from running on icy grounds too.
Decided to take it easy so Sam, Lina, Claire and I all ran together...We actually were thinking about doing the 10k course but ended up doing the 12.4 instead as we missed the turn off due to talking too much and me not even reading the map! haha...
Was good though as we sort of had to do it :) Nice pace the whole way and legs managed to stay ok...although still in a tonne of pain especially now :P Alternative training tomorrow night I think :)

http://www.oklinne.nu/documents/documents_open_bod...

Monday Mar 4, 2013 #

4 PM

Running warm up/down 7:23 [2] 1.47 km (5:01 / km) +19m 4:43 / km
shoes: X-Talons 212

warm up with Erik

Orienteering 45:41 [4] 7.49 km (6:06 / km) +45m 5:55 / km
shoes: X-Talons 212

more warm up to the sprint intervals map and the 4 sprint intervals...accidentally screwed up my split timing and stopped it somewhere too :P
Johan put big impassable black lines everywhere so we looked for other route choices which was really good practice! although sometimes i got very confused and maybe went through a few :P
Didnt do them as intervals...planned to jog, but was hard as everyone was running fast sort of...so kept an ok pace for most...not too hard which was good :)
Very icy!! sliding around every corner!

Strength and Conditioning 42:33 [3] 0.04 km (16:29:32 / km)
shoes: Asics GT 2170

Rockgympa! Really tough after doing orienteering beforehand!!

Running warm up/down 9:45 [2] 1.63 km (5:59 / km) +13m 5:45 / km
shoes: X-Talons 212

warm down home via supermarket with Erik! AHHH the legs are super tight!

Sunday Mar 3, 2013 #

3 PM

Running long 1:41:38 [3] 20.01 km (5:05 / km) +133m 4:55 / km
shoes: Asics GT 2170

Not sure how I managed this today? was rather tired and sore from yesterday...Maybe it was the skiing that made me strong and watching the skiing all morning which made me a little motivated :P
Ran alone...ipod ran out at about 40m in i think? not cool...but thats ok...
was rather good pace wise felt strong and fine the whole way! the hardest thing was trying to run on the ice in so many places!!! it was so scary! fell near KG too which hurt a bit :( so yea strange pace with all the ice anyway :P very sore now later in the night! :P but looking hopeful for maybe i didnt lose too much fitness over the crappy winter which has been for me :P

Saturday Mar 2, 2013 #

9 AM

Running warm up/down 8:00 [3]
shoes: Nike Lunaracers (pink)

to and from the gym with Rassmus :)

Strength and Conditioning (Yoga) 55:00 [2]

First Yoga class at friskis today! A lot of relaxing and breathing control and some very nice stretches! definitely doing some more of these...maybe some here at home too?

3 PM

Skiing long 2:23:21 [3] 13.6 km (10:32 / km) +65m 10:18 / km

So 2nd time out on the skis! took forever to walk/attempt to ski all the way to Hågadalen as there were some crazy icy bits!
Once in HågaD I skied back and forth on the made tracks to get some practice in! Was so much fun! really enjoyed myself as it was mostly flat! tried to let go of the poles and try to learn the technique...was getting better, although still quite bad sometimes :P
Long training...but was rather slow in places :P hehe

Friday Mar 1, 2013 #

Note
(rest day)

Had all my SFI C-course tests today so was at school from 8-3...then biked straight to work which took like 40min! then worked till 6.30...felt super smashed once I got home, so decided a rest was best for this day :)
sore from intervals yesterday too!

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