Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Dec 31, 2015:

activity	#	time	miles		km		+m
Running	13	10:58:39	61.56		99.07		896
Skiing	7	8:14:25	37.87		60.95		478
Orienteering	5	6:37:45	32.7	(12:10)	52.62	(7:34)	343
Strength and Conditioning	3	2:04:00
Cycling	1	55:00
Cross trainer	1	25:00
Total	27	29:14:49	132.13		212.64		1717

2:37

0:00

» now

Thursday Dec 31, 2015 #

8 AM

Skiing 1:01:13 [2] 9.36 km (6:32 / km) +40m 6:24 / km
ahr:135 max:158

Tried Classic skiing but totally had the wrong wax and was just having a terrible time! Actually ended up skating a lot in places...was trying to work on my techniques, but was just getting too cold :(

4 PM

Running warm up/down 10:52 [2] 1.83 km (5:57 / km) +3m 5:54 / km
ahr:139 max:154 shoes: Aasics DS trainer

Warm up to the hotel where we were going to start the orienteering sprint

Orienteering tempo 29:28 [4] 4.72 km (6:14 / km) +13m 6:09 / km
ahr:174 max:185 shoes: Aasics DS trainer

Sprint training in Äkäslompolo. Was organised by the Finnish coach as there are a lot of Finnish national runners up here. Was super tough because of the crazy amounts of snow at times. I had to back track a lot as it was impossible to get through in places. The snow was up to my hips! Made a big silly route choice on the way to the last loop as I had no compass and totally read the building wrong! oops! fun anyway :)

Wednesday Dec 30, 2015 #

10 AM

Skiing long 1:56:34 [3] 22.21 km (5:15 / km) +276m 4:57 / km
ahr:156 max:180

Long skate skiing with Hanna and Ross. We did a loop around a big mountain. Was a beautiful day with some stunning sunset (or sunrise? hard to tell) views! Was able to keep a good flow today! Need to learn to balance more on each foot...working too hard with my arms and legs which made my heart rate stay rather high and me becoming rather tired :P Fun training though as it is only about -5 at the moment :)

5 PM

Running 40:50 [2] 6.84 km (5:58 / km) +21m 5:53 / km
ahr:139 max:153 shoes: Aasics DS trainer

Jogging with Hanna and Marjo in the evening

Tuesday Dec 29, 2015 #

9 AM

Skiing 1:09:25 [3] 12.15 km (5:43 / km) +51m 5:36 / km
ahr:158 max:175

Skate skiing down towards the lake and then in the valley and back. Getting the hang of skating now which was fun! Fell just once today because I put my pole inside of my ski by accident! Fell on my bruised knee which bloody hurt!

5 PM

Skiing 44:08 [3] 8.41 km (5:15 / km) +41m 5:07 / km
ahr:146 max:171

Evening skating along the power line track and then back.

Monday Dec 28, 2015 #

10 AM

Skiing 1:03:05 [2] 8.82 km (7:09 / km) +70m 6:53 / km

Practicing my classic skiing just back and forth along the flat part near our cabin.. I was too scared after yesterday to go too far and it was like -25 today, so I didn't want to freeze to death!

4 PM

Running 38:45 [2] 6.67 km (5:48 / km) +20m 5:43 / km
ahr:148 max:158 shoes: Aasics DS trainer

Jogging with some of the finns and Ross and Rassmus. Feeling good to do something that seems easy :P
Was so cold! -27! I don't think I have ever been training in such cold weather before! froze my butt and thighs a lot!

Sunday Dec 27, 2015 #

11 AM

Skiing long 2:00:00 [3]

Forgot to start and stop my watch many times along the way, but we skied for about 2 hrs or so on skate skies. I found it hard to get the hang of it, especially the balancing :/ fell a few times, and once really really hard! Have bruises all over my knees!! Was really cold too! like -20 so I was getting rather cold and frustrated by the end...

Saturday Dec 26, 2015 #

Note
(rest day)

Travelling 13+ hours by car from Säter up to Äkäslompolo in Finland, Lapland. Not really time to train today :P

Friday Dec 25, 2015 #

12 PM

Running long 1:04:37 [3] 12.02 km (5:22 / km) +91m 5:11 / km
ahr:156 max:174 shoes: Aasics DS trainer

Run around the lake in Säter. Feeling much better today which is good, just still a little stuffy.

Thursday Dec 24, 2015 #

1 PM

Running 48:14 [2] 7.4 km (6:31 / km) +132m 5:59 / km
ahr:137 max:158 shoes: Aasics DS trainer

Nice wee xmas jog with Rassmus and Oscar before our big xmas meal! Nice and slow on some smallish tracks. Weather not so nice today, I think it even rained on us? :(

Wednesday Dec 23, 2015 #

10 AM

Running 59:16 [3] 10.02 km (5:55 / km) +145m 5:31 / km
ahr:148 max:168 shoes: Aasics DS trainer

Running with Ulrika on some small and bigger tracks in Säter whilst the others went Orienteering. Feeling much better, just rather stuffed up still

Tuesday Dec 22, 2015 #

3 PM

Running 20:19 [2] 3.75 km (5:25 / km) +30m 5:13 / km
ahr:137 max:154 (sick) shoes: Aasics DS trainer

Just a very short and easy jog after work to clear out a little bit of gunk. Feeling much better though.
Tested out my new Garmin that I got for xmas from Rassmus! woohoo!

Also went to Coop to pick up my passport and my approved Swedish Citizen documents! Yay for dual citizenship!

Monday Dec 21, 2015 #

Note
(sick)

Had a massage after work down town, so just resting up again.

Sunday Dec 20, 2015 #

Note
(sick)

Feeling a little better now in my throat, but super stuffed up.

Saturday Dec 19, 2015 #

Note
(sick)

Friday Dec 18, 2015 #

Note
(sick)

Still a sore throat. Had work xmas dinner after work anyway.

Thursday Dec 17, 2015 #

Note
(sick)

Had a sore throat today :(

Wednesday Dec 16, 2015 #

6 PM

Cross trainer 25:00 [3]
shoes: Saucony fastwitch red

At the gym after work. Feeling rather tired. Didn't have so much time for training.

Skiing 20:00 [3]
shoes: Saucony fastwitch red

Tried the ski erg at the gym. Not so good at this but fun to try it out.

Tuesday Dec 15, 2015 #

6 PM

Running long (Terrain) 1:37:00 [3] 13.88 km (6:59 / km)
shoes: Icebugs Spirit 3

Tisdagsbana with Lisa C, Lisa R and Hilda.
Hilda pushed the tempo in the last 1-2km across Hågadalan and up to the club house. Felt ok, just a little cold.

Monday Dec 14, 2015 #

6 PM

Strength and Conditioning 56:00 [3]

Usual strength program with Rassmus at home as the door was locked at Rockgympa. I had a few things to do tonight, so I didn't want to wait around too long waiting for the door to be opened.

Sunday Dec 13, 2015 #

9 AM

Orienteering long 1:15:19 [3] 13.33 km (5:39 / km) +89m 5:28 / km
shoes: Aasics DS trainer

Lucia OL. Running between sprint maps and doing some short sprint courses around uppsala. Didn't feel like running fast on these, so I ran with Lisa and Lisa. Fun Sunday training.

Saturday Dec 12, 2015 #

9 AM

Orienteering 1:08:49 [2] 8.02 km (8:35 / km) +32m 8:25 / km
shoes: Icebugs Spirit 3

Picking up controls in Lunsen from Wednesdays training. It was super cold and lonely. Made a big mistake in one area...whoops...not paying attention at times

Friday Dec 11, 2015 #

6 PM

Strength and Conditioning 23:00 [3]

Freeletics with Sam! Super tough but fun to try something new!

Thursday Dec 10, 2015 #

6 PM

Running warm up/down 19:29 [2] 3.38 km (5:45 / km) +40m 5:26 / km
shoes: Aasics DS trainer

Warm up down to the castle. Found Albin, so we jogged together. Feeling rather tired after a long day at work! 7.40-5pm!

Running warm up/down (Drills) 10:00 [1]
shoes: Aasics DS trainer

Drills and strides before the intervals

Running intervals 36:28 [5] 5.69 km (6:25 / km) +166m 5:36 / km
shoes: Aasics DS trainer

Hill intervals at the castle. My goal was to do at least 4 intervals. After the 4th one I decided I could do one more as Rebecka was doing one more. Then after the 5th Lisa R was going to do the last one, so I decided I could do one last one ;) haha! So good to have people around! Even Anna N wasn't going to do all of them but we managed to motivate each other to do them!
Fun but tiring night of intervals! Super strong head wind near the top which gave us that extra challenge!

Running warm up/down 17:36 [2] 2.89 km (6:05 / km) +19m 5:53 / km
shoes: Aasics DS trainer

warm down back up Norbyvägen. Super strong head wind so was tough to take it even easy ;)
Skipped the 3min interval as I decided with the headwind it would make me feel kind of slow, and that wasn't really the point in this last flat interval...

Wednesday Dec 9, 2015 #

6 PM

Running long 1:00:13 [3] 12.19 km (4:56 / km) +100m 4:45 / km
shoes: Aasics DS trainer

Not really a long run but it wasn't anything too short (for me anyway). I was alone and it was dark so I decided I needed some motivation and took my music with me :) Wasn't too bad actually!
Felt rather good at times. Bit sore in the joints as haven't been running on the pavement so much recently. Pretty boring loop, but it was all lit up the entire way which was nice.

Tuesday Dec 8, 2015 #

6 PM

Cycling intervals 55:00 [4]
shoes: Saucony fastwitch red

Long spinning intervals at Ekeby.
2x5min and 3x3min.

Sticking to what I said in not doing so much terrain running for a week or so. (Although I do have to collect controls on Saturday morning, but I will be sure to take it easy).

Monday Dec 7, 2015 #

6 PM

Running warm up/down 15:00 [3]
shoes: Aasics DS trainer

jogging with Sam before Rockgympa

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

Rockgympa. Tough as usual!

Sunday Dec 6, 2015 #

Note

Back felt actually ok during this weekend. Definitely tight at times, especially towards the end of the trainings. I am pretty sure it is all coming from the hip too. Feeling rather uncomfortable there and a bit limited with leg right when running in the forest. Will stretch and strengthen a lot this week!

9 AM

Orienteering long 1:47:26 [3] 12.46 km (8:38 / km) +99m 8:18 / km
shoes: Icebugs Spirit 3

Long contour only in Nåsten. Started with a big group of girls and then Lisa C and I peeled off and did a different short cut to them. We lead a few controls each which was nice to do so that we could focus a little on the contours.
I noticed that I was feeling good reading all the way in to the control, but once near the circle I often screwed it up a little? Need to train a little bit more with flow in and out of the control.
Was fun to have the contour only map, but at times we went straight through some shitty green or wet area when there probably was a much nicer and quicker way around.

2 PM

Running 30:00 [1]
shoes: Icebugs Spirit 3

Attempting to do the Ultra. Head wasn't screwed on. Just got so frustrated with myself and just couldn't do it anymore...
I really don't enjoy these sprints sometimes...The one at the end of the training last week was super fun and I understood the map completely, but today I was just like whaaaat is going on, the entire time!
Oh well...mustn't let it get me down too much (must admit it really did)

Nice to jog there and back anyway. get the legs moving a little after the yummy lunch Åsa put on once again.

Saturday Dec 5, 2015 #

10 AM

Orienteering long 1:56:43 [3] 14.09 km (8:17 / km) +110m 7:58 / km
shoes: Icebugs Spirit 3

Uppsala training weekend.
Started a little later but managed to catch up to a group of girls on the contour only part. Made a small mistake near the end so I missed them all and had to start the intervals alone :(
Was hard to keep a good speed and concentrate when alone, but it went ok at times...bit here and there...
Long but fun training. The forest is so wet! All the marshes are full with water!

Friday Dec 4, 2015 #

Note
(rest day)

Back is slightly getting better. I am hoping that it will be ok for the weekend. I think these 3 days helped it a lot!
After this weekend I will not do so much in terrain for a while.

Thursday Dec 3, 2015 #

Note
(rest day)

Still very sore. Had opening house at work tonight too so at work till 8pm. Long days

Wednesday Dec 2, 2015 #

Note
(rest day)

Back super sore...need to rest. Was at work till 6.20pm anyway

Tuesday Dec 1, 2015 #

6 PM

Running long (Terrain) 1:30:00 [3] 12.5 km (7:12 / km) +129m 6:51 / km
shoes: Icebugs Spirit 3

http://www.matstroeng.se/oklinne/premiaren_2016/pr...
Winter training premier today! Always a fun atmosphere with fireworks, ultra sprint, entertainment, candles and even a french buffet of cheese, wine, baguettes and croissants towards the end of the course!

http://www.attackpoint.org/viewlog.jsp/user_15725/...

Back a bit niggly and sore towards the end. Hurts a lot during the day when bending down etc :(

(forgot to stop and start my watch at Kung Björns Hög so I added on a 1km and some time going from Ulrikas stats)

« Earlier | Later »