Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Oct 31, 2013:

activity	#	time	miles	km	+m
Running	22	15:46:21	79.04	127.2	1182
Orienteering	10	8:57:47	36.36	58.52	478
Strength and Conditioning	6	3:35:00
Innebandy	2	45:00
Total	30	29:04:08	115.4	185.72	1660
[1-5]	30	28:46:00

1:43

0:00

» now

Thursday Oct 31, 2013 #

6 PM

Orienteering tempo 19:59 [4] 3.49 km (5:43 / km) +12m 5:37 / km
shoes: X-Talons 212

Night Sprint training.
Had a busy day and only just made it to the training, so not very warmed up etc... Had a really gluggy stomach and was so tough to run fast...so just took it at a training pace and didnt push. Was a shame as the orienteering was good...a bit slow on the exiting of controls, but I havent trained sprint in a long time, so maybe that was why :P

Running warm up/down 18:00 [2]
shoes: X-Talons 212

only about 8min warm up and 10min warm down to KG and back...super bad stomach :(

Wednesday Oct 30, 2013 #

10 AM

Running long 1:30:31 [3] 16.9 km (5:21 / km) +150m 5:08 / km
shoes: Aasics 2000 series

Long morning run with Sam down to the lake etc. Such a nice day to run...not super sunny but calm. The lake looked so beautiful!
was nice to run long with someone :) Had many different conversations...some depressing and sad to interesting things :p
Got rather tired and sore towards the end...knee getting sore/weak. Breathing was strange today...but I know why as I havent been sleeping so great the past 2 nights.

Tuesday Oct 29, 2013 #

6 PM

Running long (terrain) 1:26:35 [3] 13.03 km (6:39 / km) +173m 6:14 / km
shoes: Icebugs pink

First Tisdagsbana of the winter training season!
Was fun! managed to go a comfortable pace with a short fast track run with Sam and Jakob at one stage to catch the back of the group :P
Suprised how ok I felt as had hardly any sleep last night :/
had a bad stomach in the last 30min...
Did the 11km loop
http://www.oklinne.nu/documents/documents_open.php...

Monday Oct 28, 2013 #

5 PM

Strength and Conditioning 45:00 [3]
shoes: Saucony fastwitch red

Rockygympa!
Was in town with Rassmus and we were running late...so we biked home so quick! Almost as good as a warm up...but wont log it ;)

Didnt jog after either as we had the Club meeting

Sunday Oct 27, 2013 #

9 AM

Running 25:00 [2]
shoes: Aasics 2000 series

Nice jog in the morning. went with Sam for some of her warm up, then around the event arena and down next to the beautiful water...
Changed time now...booo winter!
Travelling all afternoon back home again

Saturday Oct 26, 2013 #

7 PM

Running warm up/down 23:00 [2]
shoes: Icebugs pink

15min warm up and 8min warm down

Orienteering race 1:10:53 [4] 9.36 km (7:34 / km) +20m 7:30 / km
shoes: Icebugs pink

Disaster!!!! :(
Ran the night leg at Smålandskavlen... oh man... to be honest my race/orienteering could have been bearable and sort of steady for the fast day girls to catch up a bit. But...(wish there was no but :( ) I decided to run the wrong way out of a pivot control at #4...
I came to #4 and checked the back of the map for the code whilst running away...turns out I was running to #10 instead of #5!! arghrhhgghrhghh!!
I didnt realise as just kept concentrating on doing the leg well (which i did!).
Only realised once I was at #10 and I was around 5min away from #5...Was super stressed after that and ended up trying to cut through the thick marshes and doing some zig zagging closer to #5.
After that I just couldnt keep calm and was trying to run fast but had to keep slowing down as I just was not in the calm head space...A bigger mistake at 7 and some silly route choices later...but I kept trying to push hard when I could (tracks) just to at least help the team a little bit :/
Felt soo so bad :( I know its tough as its night and I only really started night orienteering last year...but it wasnt so much my orienteering I was disappointed in...was my common sense to read the right order! stupid me!
Have never done this before, and I doubt it will happen again after this experience! My heart just sunk when I found out I was at #10!! :P
Sorry to the team...but they did an amazing job the next day on the day legs to catch up tonnes of places :)
Anyway...Shit happens!

Friday Oct 25, 2013 #

Note
(rest day)

rest day today before the wknd. Worked from 8-5 anyway so was a bit tired.

Thursday Oct 24, 2013 #

6 PM

Orienteering 1:00:00 [3]
shoes: Icebugs pink

Night orienteering in Lunsen. Decided to do the short course...bit of a mission...went too fast in the beginning and ran a bit too far left to number 1. then it went ok, but after i did some strange zig zagging and getting confused by green areas? and then fell down a hole and jammed my shin...
yea not so successful, but needed some night running before the wknd

C • same as this Friday? 3

Wednesday Oct 23, 2013 #

12 PM

Running 44:01 [2] 8.01 km (5:30 / km) +68m 5:16 / km
shoes: Aasics 2000 series

Crappy feeling jog today! Just felt exhausted and wore too many clothes! Had to stretch a lot on the run...wanted to jog closer to an hour, but started pouring down and i was tired anyway :P

Tuesday Oct 22, 2013 #

6 PM

Running warm up/down 26:31 [3] 3.94 km (6:43 / km) +23m 6:32 / km
shoes: Aasics 2000 series

Warm up plus drills plus 5x30sec with 30sec rest. Feeling pretty crappy on the warm up :/

Running intervals 20:00 [4] 4.36 km (4:35 / km) +72m 4:14 / km
shoes: Aasics 2000 series

Threshold intervals. 10x1min1min.. Aim to run the faster intervals at about a 10km race pace and the other minute about 1min slower. So for me just under 4min maybe and then 5min on the other. Was super tough! I ran too fast in the beginning maybe? then it was ok i guess...then the end got slow on the slower intervals...I should have tried to stay with Elisa and Sam as they were the same distance in front of us for a very long time...in the end I couldnt see them though...
Fun to try new intervals though! Now know for next time that the paces are super important
Oh the last minute was screwed up as I pressed lap at some time so was 1min less...so ended up pressing start like half way through the last 1min so did about 1min and a half...oops.

Running warm up/down 19:42 [2] 3.25 km (6:04 / km) +26m 5:50 / km
shoes: Aasics 2000 series

warm down plus 5x 15sec with 15sec recoveries

Monday Oct 21, 2013 #

6 PM

Innebandy warm up/down 30:00 [1]
shoes: Saucony fastwitch red

innebandy to warm up and some playing afterwards too.
Am scared playing this game but try to run around anyway... Rassmus smacked the ball really hard and I was near the goal and it hit me in the ear and hurt like hell! Coulnt hear at first and then had ringing in it...felt like he crushed everything :( Was in shock and sobbed a bit ...didnt want to, but was a weird reaction :P
Not sure if I will play next week...we shall see...maybe I will wear some ear muffs ;)

Strength and Conditioning 45:00 [3]
shoes: Saucony fastwitch red

Rockgympa...Super weak and tired tonight? maybe that terrain/snow running took it out of me in the wknd? Tried to plod my way through...

Sunday Oct 20, 2013 #

11 AM

Orienteering race 1:23:13 [3] 10.29 km (8:05 / km) +201m 7:22 / km
shoes: Icebugs pink

Not really race pace...but did a long (9.2km) open course and Dala dubbeln. Was super freezing and icy this morning! -5! Found it tough to breath...was a nice long training, and good with some hills! not really any mistakes, just bad route choices at times and getting tired with the soft terrain and big hills and of course some snow on the other end of the map!

Running warm up/down 20:00 [2]
shoes: Icebugs pink

15min warm up and only 5min warm down as was freezing already and hadnt actually run that fast anyway

Saturday Oct 19, 2013 #

10 AM

Orienteering race 39:45 [3] 4.86 km (8:10 / km) +32m 7:55 / km
shoes: Icebugs pink

middle distance open course at Dala dubbeln. Ran pretty poorly at times on my route choices...and found it super tough to run in the soft terrain plus some snow sometimes.

Running warm up/down 30:00 [2]
shoes: Icebugs pink

15min warm up and 15min warm down

Friday Oct 18, 2013 #

12 PM

Running 10:38 [2] 1.83 km (5:49 / km) +26m 5:26 / km
shoes: Aasics 2000 series

having a bad morning and even worse when knee started acting up at the beginning of my run, so i stretched to see if it was better, it wasnt...so ran home :(

Strength and Conditioning 20:00 [1]

just a bit for the knee after my failed run

Thursday Oct 17, 2013 #

12 PM

Running 43:19 [3] 8.11 km (5:20 / km) +48m 5:11 / km
shoes: Aasics 2000 series

oops dont ever go out to do "maybe intervals...but not sure which ones" it will never happen :P Took ages to feel warmed up and then I decided just to keep looping around in stadskogen.

Wednesday Oct 16, 2013 #

Note
(rest day)

Was going to jog today although had a friend from NZ staying and decided to take her and her friends for a walk and it ended up being and hour anyway :P Ran out of time to run. Also met a new family after work which I will be helping with english. So yea no time to run

Tuesday Oct 15, 2013 #

6 PM

Orienteering 1:12:53 [3] 10.41 km (7:00 / km) +37m 6:53 / km
shoes: X-Talons 212

Ran reflexbana this evening. Its a 5.5km terrain loop in stadskogen. It has reflectors the whole way around so you just look for the next ones or you could take a map which i didnt do :P Ran with Fredrika, Sam A and Karin. felt good ..could have run faster, but fun to run with people. Warmed up on the loop just to see what the reflectors would be like. and warmed down back to the club house and home. forgot to stop my watch when we were stopped after the loop so the warm down was a bit shorter than it says

Monday Oct 14, 2013 #

6 PM

Innebandy warm up/down 15:00 [2]
shoes: Saucony fastwitch red

Little warm up before rockgympa

Strength and Conditioning 45:00 [3]

2 rounds this week. Tough and super sweaty!!

Sunday Oct 13, 2013 #

10 AM

Running warm up/down 30:00 [3]
shoes: Icebugs pink

15min warm up and 15min warm down. Feeling so much better today with a good sleep last night :)

Orienteering race 41:07 [5]
shoes: Icebugs pink

25mannakorten. WRE so no garmin route. Link to my map here though. http://www.doma.sprintthebay.org/show_map.php?user... Will write more about it soon :)
http://obasen.orientering.se/winsplits/online/sv/d...

Saturday Oct 12, 2013 #

9 AM

Orienteering race 32:03 [5] 4.89 km (6:33 / km) +32m 6:21 / km
shoes: Icebugs pink

25manna. Ran 3rd leg where 4 girls go out at once. Feeling a little rubbish today so just tried to push!
Had tonnes of fun last year running first leg, but to be honest I didnt have too much fun running the third leg this year :( As I was in Linnes 3rd team we were not up with the top teams, so of course there were 4 times the amount of ladies out on our leg! so the whole time I was trying to pass all of these slow/big women...was super tough especially when the best place to run is on the tracks that they have all made...so losing concentration when trying to pass or make shortcuts...so few mistakes along the way which was not at all necessary :( oh well...still sort of fun I guess...but not as fun as I had hoped! More fun to be passing over to the young kids and then cheering the team and our other teams on later! And...Linne #1 won!!! first time for Linne EVER! Super cool and exciting! Everyone had an amazing run and Annika finished it off very smoothly :)

10 AM

Running warm up/down 25:00 [2]
shoes: Icebugs pink

slow 15min warm up running back and forth waiting for Sam to tag off to Sara, Kristina, Claire and I :) Rather frosty morning and bit cold. Ran in a thermal which was nice...especially if I am on the verge of a sickness.
Short 10min warm down with Sara afterwards.

Friday Oct 11, 2013 #

11 AM

Running 30:00 [2]
shoes: Aasics 2000 series

easy cruise in Hågadala and Kung Björns Hög this morning. Nice to get the legs moving before the weekend. Was going to rest as throat and head not so great today :( ...but decided after doing intervals yesterday that i need to jog just a little.

Thursday Oct 10, 2013 #

12 PM

Running warm up/down 15:27 [2] 3.09 km (5:00 / km) +22m 4:50 / km
shoes: Aasics 2000 series

warm up with Erik in Stadskogen. Bit wet and muddy today.

Running intervals 19:19 [4] 3.4 km (5:41 / km) +16m 5:33 / km
shoes: Aasics 2000 series

10x1min with 1min recoveries on the track in stadskogen.
The last 2 nights have been terrible sleeps...havent been able to fall asleep and keep waking up in the night...so body really felt it today.
Was doing these alone, so was tough at times. Managed to do ok though. Paces are a bit weird? sometimes does this when running fast in the forest. The first one shows a very slow pace, but I am 100% sure i was closer to the other times :P silly watch and satellites

C • The incompatibility between... 2

Running warm up/down 16:52 [2] 2.95 km (5:43 / km) +11m 5:36 / km
shoes: Aasics 2000 series

Very very very slow warm down in Stadskogen :) Super tired all over :(

Wednesday Oct 9, 2013 #

6 PM

Running 55:51 [3] 10.03 km (5:34 / km) +92m 5:19 / km
shoes: Aasics 2000 series

run with rassmus after work...bit sore in my muscles from rockgympa and intervals...and knee rather sore about 40min into the run

Tuesday Oct 8, 2013 #

6 PM

Running warm up/down 16:32 [2] 2.33 km (7:06 / km) +30m 6:41 / km
shoes: Saucony fastwitch red

warm up with Camilla and then meeting the Linne crew for some drills

Running intervals 21:08 [4] 4.13 km (5:07 / km) +25m 4:58 / km
shoes: Saucony fastwitch red

intervals with Linne. Did 5, 4, 3, 2, 1 with 2min recoveries after the 5 and 4 and 1min after the rest. The guys did 2 sets, but most of the girls thought 1 was enough :) felt quite ok...bit slow on the last 2 as was getting dark and was trying to concentrate where my feet were going. Was nice to do them on a track instead of hard and boring road :)

Running warm up/down 20:05 [2] 3.44 km (5:50 / km) +15m 5:42 / km
shoes: Saucony fastwitch red

warm down with Sam and Elisa and some others to KG and then back home. knee only starting to hurt towards the end.

Monday Oct 7, 2013 #

5 PM

Running warm up/down 18:08 [0]
shoes: Aasics 2000 series

jogging before rockgympa with rassmus

Strength and Conditioning 30:00 [3]

one lap of rockgympa as didnt want to kill by body by doing 2 laps for the first time of the season.
Did some knee/leg exercises after too.

Sunday Oct 6, 2013 #

4 PM

Orienteering 58:56 [3] 9.65 km (6:06 / km) +60m 5:55 / km
shoes: X-Talons 212

doing a memory exercise with Rassmus in Stadskogen...both rather tired...

Saturday Oct 5, 2013 #

9 AM

Running warm up/down 10:24 [2] 1.39 km (7:30 / km) +33m 6:42 / km
shoes: Icebugs pink

running to the start...feeling rather crappy today

Orienteering race 58:58 [3] 5.57 km (10:36 / km) +84m 9:51 / km
shoes: Icebugs pink

oh man...crapest middle distance in a very long time! :( Never had any flow and felt tired and slow and made huge mistakes! wahhh

Running warm up/down 13:32 [2] 2.24 km (6:02 / km) +3m 6:00 / km
shoes: Icebugs pink

warm down with Inga after.

Friday Oct 4, 2013 #

12 PM

Running 1:06:03 [3] 11.92 km (5:32 / km)
shoes: Aasics 2000 series

running with rassmus on some smaller tracks in Nåsten and then back through norby skogen

Thursday Oct 3, 2013 #

Note

was supposed to do intervals with Sam and Rasa but had such a weird throat the whole day...so me being paranoid about being sick I decided to rest it up a bit.

11 AM

Strength and Conditioning 30:00 [2]

Mostly leg and exercises for the knee and butt etc..then a little core.
Lots of stretching after

Wednesday Oct 2, 2013 #

11 AM

Running 59:35 [3] 10.95 km (5:26 / km) +115m 5:10 / km
shoes: Aasics 2000 series

Nice run with Rassmus. He ran 1 hour before he came around and ran the last hour with me :)
Knee and hip super sore in the last 20min :(

Tuesday Oct 1, 2013 #

5 PM

Running hills 1:11:08 [3] 11.88 km (5:59 / km) +234m 5:27 / km
shoes: X-Talons 212

ran to KG and then to backbana. Ran with Sam and Kerstin until it was too dark to continue. then ran back home to bloden. Nice evening!
Knee sore on the way back :(

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