Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Running	13	8:45:47	52.16		83.94		686
Skiing	5	7:48:00	52.46	(8:55)	84.43	(5:33)	820
Strength and Conditioning	7	4:38:07	0.35		0.57
Cross trainer	2	1:45:00
Orienteering	1	1:16:07	5.08	(15:00)	8.17	(9:19)	74
Cycling	1	1:10:00
Total	25	25:23:01	110.05		177.11		1580

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Sunday Jan 31, 2016 #

11 AM

Running warm up/down 18:00 [2]
shoes: Aasics DS trainer

Running down to the gym and running home again via the supermarket. Bit of strength training from the supermarket-home running with one heavy bag :P had to keep switching which arm to carry it on

Cross trainer tempo 50:00 [4]
shoes: Saucony fastwitch red

Didn't have so much time to train this morning so decided to do a sort of tempo training. Did 5min normal speed and then 40min at a higher speed and then 5min normal at the end. Forgot my HR monitor, but the machine was telling me I was around 160 so I tried to keep that speed and even went a bit harder for the last 15min or so. Was so warm in the gym today and didn't smell so great either :/

Saturday Jan 30, 2016 #

9 AM

Orienteering 1:16:07 [3] 8.17 km (9:19 / km) +74m 8:55 / km
ahr:165 max:179 shoes: Icebugs Spirit 3

Technique training out in Hjortmossberget. It really is nice terrain, but by god is it tough!
Managed to make a mistake on the first control which I gathered was from lack of orienteering training recently. Started to get into the swing of things a little bit after this. Made a small mistake at the end of the first loop in the green and had a split control compared to Sam and Tytti as I saw them coming back out earlier than me.
Then I just got incredibly tired on the next map and made so many silly errors. It was so tough to run! It was soft, wet, rocky, branchy and even slippery when there was snow underfoot! Hence why my av HR was so high even when I slowed the pace significantly in the end.
Was a good wake up call to see my lack of that type of strength in terrain! Im feeling fit, but that was just physical! More training and technique training to be done!
Kind of reassuring that I wasn't the only one feeling physically tired running through that terrain. Even Annika said it was tough and that I must have struggled with my short legs haha ...sadly she was right :P

Running warm up/down 10:00 [2]
shoes: Icebugs Spirit 3

Not so much time for warm up and warm down today...wanted to do more, but didn't want to keep my car waiting too long after I finished and we weren't given so much time in the beginning before the start..

4 PM

Strength and Conditioning 56:00 [3]

The usual strength session at home. Was tough but feeling stronger in my arms. Managed to hold all the planks well and then did the arm section really well :) weehee at least something is getting stronger :P

Friday Jan 29, 2016 #

6 PM

Running 1:02:45 [3] 12.03 km (5:13 / km) +77m 5:03 / km
ahr:154 max:170 shoes: Aasics DS trainer

Undecided how long to go for this evening, so decided to do a long-ish road run loop. Felt ok apart from the crazy head winds at times!
Quads got a little sore at the end from all the pavement i guess?

Thursday Jan 28, 2016 #

6 PM

Running warm up/down 22:17 [2] 3.73 km (5:58 / km) +13m 5:52 / km
ahr:139 max:158 shoes: Aasics DS trainer

Jogging down to the castle whilst doing some drills on the way

Running intervals 50:26 [5] 8.49 km (5:56 / km) +209m 5:17 / km
ahr:159 max:185 shoes: Aasics DS trainer

Hill intervals at the castle. 6xhills with recovery time of running back down to the start. went ok on the first few, but felt rather tired on the last 3...lost a bit of time. Found that I couldn't get my heart rate up too high and that the breathing was rather difficult...maybe not used to doing intervals outside yet...it has been a while.
Did a 3min interval on the way home after we finished the hill intervals to get our speed back up again! Was tough but kind of fun ;)

Forgot to restart my watch for the warm down after the 3min, so the warm down is included here too.

Wednesday Jan 27, 2016 #

6 PM

Running 32:24 [2] 5.74 km (5:39 / km) +32m 5:29 / km
shoes: Aasics DS trainer

Felt pretty tired when I came home from work today, but still decided to take it easy and have a recovery jog. Even a recovery jog felt horrible today :( My calves were super tight! I felt like 100kg and super unfit! Just didn't feel great at all! Tried to take it easier and stopped and stretched half way through, but didn't help so much...Will see how tomorrow feels. Am hoping this isn't some sort of sickness brewing...a lot of kids away sick from work atm and a huge amount of staff too!

C • tired 3

Tuesday Jan 26, 2016 #

6 PM

Running long (Terrain) 1:11:21 [3] 11.23 km (6:21 / km) +142m 5:59 / km
ahr:158 max:185 shoes: Icebugs Spirit 3

Tisdagsbana. Haven't done this in a while! Did the 9km with Sam and eventually Riina and a couple of other girls.
Was fun! Got a bit lost in the beginning when trying to cut from the track...managed to get back on track again afterwards though. Sam pushed at the end and I did feel good and tried to keep up, but just got a little tired after a while....still kept pushing, but not as hard ;)
The snow is melting at the moment, so it was a bit slippery.

Monday Jan 25, 2016 #

6 PM

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

Rockgympa

Sunday Jan 24, 2016 #

9 AM

Skiing (Skate) 1:47:07 [3] 21.02 km (5:06 / km) +206m 4:51 / km
ahr:154 max:172

Skiing with Sam. Feeling tired but a lot better with my technique and slowly getting more confident. Managed to figure out how to pole on each leg now...unsure what gear this is called, but it felt so much easier on the legs!
We skied up the lit track to see the polar bear, but we couldn't see him. We skied around on the lit track for a bit and hardly anyone had been on the newly made super wide tracks yet...felt kind of luxurious ;)
Sam is much faster than me, but it is still fun to look up and try and not fall too much behind her :)
My feet froze in the end and it was really tough to ski, but I just tried to keep on going.

Saturday Jan 23, 2016 #

9 AM

Skiing (Skate) 2:22:33 [3] 27.93 km (5:06 / km) +318m 4:50 / km

I managed to stop my watch at some stage and forgot to start it again so I am copying Sam's details.
Went skate skiing with Sam and Ellery and eventually Sara joined in. Was super fun! Got rather tired at times, but slowly working on my technique.

4 PM

Skiing (Classic) 1:09:13 [3] 11.62 km (5:57 / km) +127m 5:39 / km

Just a cruise around Stormon and back. Sam was skating and tried to ski with me at times but she is much faster on skate skis. I felt pretty good with my diagonal technique! was fun! It was dark, so I had my headlamp. Was kind of fun to be out at night skiing alone :)
Tried to ski as much as i could up the ski hill, then started running with my skis on, then eventually took them off as it was too tough :P

Thursday Jan 21, 2016 #

Strength and Conditioning 20:00 [2]

Small amount of core and strengthening exercises

Tuesday Jan 19, 2016 #

5 PM

Cycling intervals 1:10:00 [4]

Spinning Norsk intervaller at Ultuna.
Super tough and my heart rate made it up to 187! fun session.

Monday Jan 18, 2016 #

6 PM

Strength and Conditioning 45:00 [3]

Rockgympa

Running warm up/down 5:00 [3]
shoes: Aasics DS trainer

jogging to and from rockgympa

Sunday Jan 17, 2016 #

10 AM

Running warm up/down 17:30 [3]
shoes: Aasics DS trainer

running to and from the gym

Cross trainer 55:00 [3]

Saturday Jan 16, 2016 #

11 AM

Skiing (Classic) 1:32:56 [2] 12.28 km (7:34 / km) +90m 7:18 / km

Friday Jan 15, 2016 #

6 PM

Strength and Conditioning 52:07 [2] 0.57 km (1:31:16 / km)

Thursday Jan 14, 2016 #

6 PM

Running 52:28 [3] 9.37 km (5:36 / km) +55m 5:26 / km
shoes: Aasics DS trainer

Wednesday Jan 13, 2016 #

6 PM

Running (Treadmill) 54:03 [3] 10.02 km (5:24 / km)
ahr:160 max:172 (injured) shoes: Aasics DS trainer

On the treadmill at the Gym in Ultuna after work. Wanted to do some cross-training but its easier on my knee if I'm shuffling along when running instead of bending it too much!

7 PM

Note

Did some nice hip stretches again after running :)

Tuesday Jan 12, 2016 #

7 PM

Strength and Conditioning 35:00 [2]
(injured)

Got home super late from work today. Did a hard core session and some other exercises.

Did some deep stretching for my hip flexers and lower back after the strength. Felt so good! Will try do this most days from now on if I can :)

Monday Jan 11, 2016 #

Note
(injured) (rest day)

So tired after a day of work with little sleep. Still resting.
This last week has been pretty bad re training...hopefully I can fix this knee problem soon...

Sunday Jan 10, 2016 #

Note
(injured)

Too tired to jog early this morning and we got back at 13.30am from Berlin.

Saturday Jan 9, 2016 #

8 AM

Running 29:28 [2] 5.11 km (5:46 / km) +30m 5:36 / km
ahr:147 max:167 (injured) shoes: Aasics DS trainer

Jog near our Hotel before breakfast in Berlin. Super icy, so it was a bit of a shuffle.
Super nice day with the sun shining and birds chirping :)
Knee still ok if I don't bend it too much ;)

Friday Jan 8, 2016 #

Note
(injured) (rest day)

Travelling to Berlin straight after work. Good to give the knee some more rest too I think

Thursday Jan 7, 2016 #

6 PM

Running 39:22 [2] 7.08 km (5:34 / km) +43m 5:24 / km
ahr:154 max:163 (injured) shoes: Aasics DS trainer

Cruise with Sam around Stadskogen. Cold day! knee ok if I don't lift it too high

Wednesday Jan 6, 2016 #

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

Just a little bit of strength training...couldnt do much because of the knee

Monday Jan 4, 2016 #

Note
(injured) (rest day)

Took it a bit easier today after being back at work and having the sore knee.

Sunday Jan 3, 2016 #

5 PM

Running 1:00:43 [3] 11.14 km (5:27 / km) +85m 5:15 / km
ahr:148 max:178 shoes: Aasics DS trainer

jog with Rassmus. Was cold!

knee playing up atm. I am not sure whether it was from the skiing itself or from the hard fall at the start of the week :/ Hurts and feels like its ripping when i bend it too much!

Saturday Jan 2, 2016 #

Note
(rest day)

Travelling all the way back to Uppsala. 14 hours in the car!

Friday Jan 1, 2016 #

3 PM

Skiing 56:11 [3] 11.58 km (4:51 / km) +79m 4:42 / km

Skate skiing with Rassmus. was dark so we stuck to the power line track. Was a little tired and have a bit of a sore hand :/

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