Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Mar 31, 2017:

activity	#	time	miles		km		+m
Running	24	14:56:18	90.63		145.85		1373
Orienteering	8	7:22:00	37.15	(11:54)	59.78	(7:24)	261
Strength and Conditioning	6	4:35:32
Cross trainer	2	45:05
Total	29	27:38:55	127.77		205.63		1635

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Friday Mar 31, 2017 #

Note
(rest day)

The plan was to take this week easy and listen to the body, and I have felt like it has gone really well. Decided to rest after work, and was rather tired too.
I made two dinner pies for our girls dinner tomorrow night instead.

Thursday Mar 30, 2017 #

5 PM

Running warm up/down 14:41 [2] 2.2 km (6:41 / km) +15m 6:28 / km
ahr:137 max:153 shoes: Aasics DS trainer black

warm up with Thomas into stadskogen along with some short drills.

Running intervals 19:30 [4] 3.67 km (5:19 / km) +33m 5:05 / km
ahr:163 max:181 shoes: Aasics DS trainer black

Attempted some short sort of threshold intervals to see how the body is feeling and how it will react?
Felt pretty ok! Bit tiring in the beginning but the body is waking up, yay!
did 10x1min on and 1mon off.

Running warm up/down 10:13 [2] 1.47 km (6:56 / km)
ahr:132 max:156 shoes: Aasics DS trainer black

Very very slow warm down (which was probably good for me) as Thomas did something to his Hamstring again :P
Was also in a rush tonight, thats why the session was rather short. Albin and Oskar were surprising rassmus with a bday dinner downtown after their O training. was nice and quite a few people ended up coming even with the short notice :) We should do this more often I reckon!

Wednesday Mar 29, 2017 #

6 PM

Running 30:27 [2] 4.91 km (6:12 / km) +26m 6:03 / km
ahr:130 max:147 shoes: Aasics DS trainer black

Jog with Rassmus in Stadskogen before going out for dinner for his bday :)
Back slightly better actually! Bit sorer in the end though..

Tuesday Mar 28, 2017 #

6 PM

Running 41:19 [2] 6.62 km (6:14 / km) +55m 6:00 / km
ahr:134 max:156 shoes: Aasics DS trainer black

very late from work but a nice jog to Norbyspåret to cheer on a few of the interval runners :)
Back still strange, but the body is feeling better :)

Monday Mar 27, 2017 #

5 PM

Running warm up/down 19:29 [2] 2.95 km (6:36 / km) +29m 6:18 / km
ahr:128 max:148 (sick) shoes: Aasics DS trainer black

Jog with Rassmus before strength. Feeling much better but still not 100%. Back still very weird and uncomfortable...?
Also my face is a little swollen due to wisdom tooth pain now...weyy fun times...

Strength and Conditioning 44:18 [2]
ahr:98 max:126 (sick) shoes: Saucony fastwitch red

rather weak on many exercises and the back a bit weird with jumping movements.

Running warm up/down 2:12 [2] 0.37 km (5:58 / km) +9m 5:19 / km
ahr:130 max:144 (sick) shoes: Aasics DS trainer black

tiny jog home from gympa ;P

Sunday Mar 26, 2017 #

3 PM

Running 58:54 [2] 9.01 km (6:32 / km) +114m 6:09 / km
ahr:140 max:158 (sick) shoes: Aasics DS trainer black

Went for a very very easy run with Rassmus to test out the (our) bodies after being so ill. Felt ok apart from the extreme tightness and pain in my lower back still :(
Rather tired towards the end, but it was nice to go slow. Incredibly warm spring day! Ran in a t-shirt! 19 degrees!

Saturday Mar 25, 2017 #

Note
(sick)

Back still very sore! Hopefully this dies down over time. Feeling a little better with every day that goes by...

Friday Mar 24, 2017 #

Note
(sick)

Back at work, not feeling so great, but ok enough to be at work (i think?). Was a tough and tiring day, but I was getting a bit bored of being at home haha

Thursday Mar 23, 2017 #

Note
(sick)

Not really any fever anymore. Feeling a bit better because of it, but still not that great and still have a sore back. Still home from work.

Decided that I definitely will not be able to run Danish Spring this weekend :'(
I am so so guttered! I have had what feels like a great winter of training and I was really looking forward to seeing how that would match up with racing! Also pretty guttering that they were my WOC trials and World Games... No chance at World Games now as the team will be picked after the weekend, but I will do the Swedish League races in Blekinge (long-WRE and middle) so that they can at least look at them.
Meh...pretty annoyed as haven't really been sick all winter! Thats life I guess and it's important that I recover well now.

Wednesday Mar 22, 2017 #

Note
(sick)

Still very under the weather. Lower back aching like crazy, finding it hard to sleep.

Tuesday Mar 21, 2017 #

Note
(sick)

Still feverish, still bad...

Monday Mar 20, 2017 #

Note
(sick)

High fever, sweats, body and head aches, nausea and not so hungry. This is great...

Sunday Mar 19, 2017 #

Note
(sick)

Shit... :( I am sick.
Went to the Dr.s to see if it was Pneumonia (Rassmus currently has this), but of course I can't just catch it, so they said it seems like a virus, maybe the flu. In bed all day feeling sorry for myself...

Saturday Mar 18, 2017 #

Note

So was supposed to intervals this evening, but I felt so strange in my chest and feeling generally tired...will see how I feel tomorrow, but the plan is intervals in the morning followed by strength Monday, intervals Tuesday, Jog Wednesday and some short intervals with a jog on Thursday before going to Denmark

11 AM

Running warm up/down 18:13 [2] 2.88 km (6:20 / km) +49m 5:50 / km
ahr:139 max:157 shoes: Sarva

Warm up with Sam and Lisa into Nåsten. Feeling rather tired today.

Orienteering tempo 30:32 [4] 4.31 km (7:05 / km) +11m 7:00 / km
ahr:164 max:177 shoes: Sarva

Rassmus set me a 'shortish' middle in Nåsten in the nicer parts to get my confidence back up with the technical side of things.
Bit of time lost to the first control and before the 'spectator run through', but other than that it was pretty stable and felt good. Definitely helped with building my confidence before next weekend.
Felt weird breathing today...

Running warm up/down 21:22 [2] 2.98 km (7:10 / km) +43m 6:41 / km
ahr:132 max:147 shoes: Sarva

Nice cruisey and chatty warm down on the way back.

Friday Mar 17, 2017 #

8 AM

Running 26:55 [2] 4.37 km (6:10 / km) +81m 5:38 / km
ahr:132 max:152 shoes: Aasics DS trainer black

Very easy morning run before breakfast and work. First 10min felt like death, but felt a bit better as the jog went on. Nice sunny morning.

6 PM

Strength and Conditioning 56:00 [3]

The usual home strength training program.

Thursday Mar 16, 2017 #

5 PM

Running warm up/down 23:08 [2] 3.4 km (6:49 / km) +22m 6:36 / km
ahr:130 max:158 shoes: Aasics DS trainer black

Warm up to KG and then to the start and around followed by some drills and strides.

Running intervals 34:55 [5] 6.97 km (5:01 / km) +34m 4:54 / km
ahr:162 max:181 shoes: Aasics DS trainer black

4x6min intervals with 3min recoveries with the club tonight. First one felt ok and managed to hold under 4min/km, but on the rest I could feel my right calf/hamstring getting rather tight...not painful but just uncomfortable. 3rd and 4th one had a little bit of uphill and gradual uphill as we ran up Norbyvägen. Also got a bit tireder as the intervals went on. But a nice session to do as it feels so short with just 4 intervals.

Running warm up/down 13:36 [2] 2.32 km (5:52 / km) +10m 5:45 / km
ahr:142 max:156 shoes: Aasics DS trainer black

warm down with Ross after intervals.

Wednesday Mar 15, 2017 #

6 PM

Running warm up/down 16:43 [2] 2.68 km (6:14 / km) +36m 5:50 / km
ahr:132 max:155 shoes: Sarva

Warm up from home to the start. Feeling a little tired from hardly having time to just have a sit down in the past few days...

Orienteering 55:44 [4] 6.6 km (8:27 / km) +13m 8:22 / km
ahr:154 max:174 shoes: Sarva

Very messy on my navigation tonight. Even though I told myself I was really going to focus and slow down when I was unsure. A lot of silly mistakes and some dumb compass errors...
Losing a bit of confidence in my orienteering at the moment, which is not good for Danish Spring next weekend... :/
Will try get out for some fast O intervals and maybe a focussing middle distance in the weekend.
I know I have had a lot on my mind recently and been a little busy, but I hope once that settles I will be able to focus a bit better on the technique part of orienteering a bit more.
Felt rather clumpy when running. Tripping over a lot of things and not finding a real flow...

C • I like to think of it... 2

Running warm up/down 13:36 [2] 2.07 km (6:35 / km) +33m 6:05 / km
ahr:135 max:154 shoes: Sarva

jog back home with Lisa after training.

Tuesday Mar 14, 2017 #

Note
(rest day)

No time for training today :( Had to go straight from work to KG in order to cook soup for everyone. Didn't get home until 10:30pm! zzz

C • Bra jobbat! 2

Monday Mar 13, 2017 #

6 PM

Running warm up/down 5:00 [2]
shoes: Aasics DS trainer black

Jogging to and from Rockgympa.
Wanted to jog more before and after but didn't really have the time or energy today...

Strength and Conditioning 44:00 [3]

Rockgympa.

Sunday Mar 12, 2017 #

9 AM

Running warm up/down 18:30 [2] 3.41 km (5:26 / km) +1m 5:25 / km
ahr:133 max:154 shoes: Sarva

Warm up to KG and then with Nelly and Elin to the start. Jogged a loop around there too. Calf was tight...probably should've stretched more yesterday...

C • tight calves 2

Orienteering intervals (Sprint) 35:30 [4] 5.9 km (6:01 / km) +10m 5:58 / km
ahr:158 max:179 shoes: Sarva

Sprint intervals around Valsätra. Turned out to only be Nelly, Elin, Johanna, Hilda and myself this morning. But kind of glad as it would have been boring if it was just guys and me.
Was super fun to run fast and keep up with the orienteering! Need to do more sprint intervals once all this ice has melted! We all managed to try out different route choices on many of the intervals which made it fun to discuss afterwards.
Managed to keep up with them for most of the time but would finish maybe max 5sec after them on most of the intervals!
Good way to wake the body up in the morning :)

Running warm up/down 19:17 [2] 3.27 km (5:54 / km) +21m 5:43 / km
ahr:143 max:156 shoes: Sarva

warm down back to KG and then through the fields a little bit on the way back home although it was rather icy/slushy there.

4 PM

Running warm up/down 22:11 [2] 3.9 km (5:41 / km) +31m 5:28 / km
ahr:135 max:151 shoes: Sarva

Warm up down to Ekonomikon. Wore studs because I thought it could be slippery and icy in places, but it wasn't too bad actually

Orienteering (Sprint) 22:52 [4] 4.63 km (4:56 / km) +6m 4:54 / km
ahr:165 max:176 shoes: Sarva

Sprint down in Luthagen/Övre slott area. Was super fun! Had to really read the entire time! A lot of controls and some quick decisions having to be made often!
Felt much better than the mornings training which was great!
No mistakes, just a few hesitations but otherwise pretty happy with the navigation! Maybe could have taken a few better route choices although it was hard to see whens the lines weren't cut or the numbers were covering something, but it was the same for everyone.

Did a lot of foam rolling after the first training so I think this helped the body feeling a little better :)

Running warm up/down 22:01 [2] 3.69 km (5:58 / km) +37m 5:41 / km
ahr:140 max:152 shoes: Sarva

Nice jog back with Albin and Johanna and then the rest up Norbyvägen on my own as the sun was setting.

Saturday Mar 11, 2017 #

10 AM

Running warm up/down 13:19 [2] 2.14 km (6:13 / km) +12m 6:03 / km
ahr:135 max:159 shoes: Sarva

Warm up before the training test race. Nice and sunny out! Calf feeling a little tight, but not too bad.

Orienteering race 1:03:08 [4] 8.27 km (7:38 / km) +56m 7:23 / km
ahr:172 max:182 shoes: Sarva

Had a 10mila test training today out at Sigtuna.

What can I say...not the best day out in the forest. I know that this is sort of the first hard race/training of the season and it really felt like I had no flow whatsoever.
Turns out I got the boys first control as I miss punched anyway. They were both very close to the start triangle and both on a small knoll on a hill...I guess the start triangle being where we started threw me off a bit and I never saw the small track that I should've run up...

Messed up 2 quite badly (clearly because I got the wrong number 1). Messed up 3 even more...
5 and 8 not so great either...

The rest was just so so...small mistakes here and there and just general tiredness probably from stressing about trying to catch up some of that time I lost. Got so exhausted by running in the snow (even though there wasn't too much today, especially compared to Wednesday). Can see that my heart rate was also rather high... I'm going to blame the snow for this...but maybe it is something else?

I guess I have to analyse this training and move on, but it just feels so depressing when training is going good and I know I can be much more focussed and faster... need to pull it together for my WOC trials at Danish Spring in 2 weeks... :/

11 AM

Running warm up/down 10:42 [2] 1.65 km (6:28 / km) +11m 6:16 / km
ahr:141 max:152 shoes: Sarva

Warm down back towards the start...ran towards first control to see where that track was that I should've seen but missed. Meh...not a happy chappy at the moment.

4 PM

Running long 1:10:33 [3] 13.11 km (5:23 / km) +118m 5:09 / km
ahr:144 max:166 shoes: Aasics DS trainer black

Wanted to get out in the afternoon sun whilst it lasts. Was sooo nice! A bit icy in the shady spots, but nice and warm in the sunny spots.
Was a bit colder in the end of the run, but it was just so nice to be out! Took my music too which helped the mood. Feeling much better both mentally and physically than this morning :)

Friday Mar 10, 2017 #

Note
(rest day)

Busy day today and felt like it was a good decision to have a rest day. Gave me a bit of time to roll and stretch out my tight right calf.

Thursday Mar 9, 2017 #

6 PM

Running warm up/down 27:45 [2] 4.22 km (6:34 / km) +35m 6:18 / km
ahr:134 max:159 shoes: Aasics DS trainer black

Warm up down to the castle to meet up with the others.
Did some drills once we gathered with everyone. Rather slushy and slippery today as everything is melting... :(

Running intervals (Hills) 22:40 [4] 3.68 km (6:09 / km) +125m 5:16 / km
ahr:147 max:181 shoes: Aasics DS trainer black

Did 4xhill intervals tonight on the castle. I had told myself before I ran that I would only do 4 because of the calf being so tight. It was pretty tight, but not too bad on the intervals, only in the beginning when it was super slushy and I was slipping a bit. Bit slow on the part, but felt strong once we hit the road and there was no snow there, just a bit of gravel. I don't know what it is, but I always find this extra gear when I come onto the road with these intervals? Maybe the gradient is perfect for my uphill running style haha. Felt like I could close up the gap a bit more on Hilda and Ruairi.
Actually felt kind of physically tired tonight, so was good I didn't push it and do more.

Running warm up/down 17:48 [2] 3.01 km (5:55 / km) +26m 5:40 / km
ahr:144 max:157 shoes: Aasics DS trainer black

Warm down back home.

Wednesday Mar 8, 2017 #

6 PM

Running warm up/down (snow) 17:43 [3] 2.46 km (7:12 / km) +52m 6:31 / km
ahr:144 max:159 shoes: Sarva

Warm up to the start with Lisa. There is a lot of snow atm! And I am NOT exaggerating

Orienteering tempo (Night O) 1:07:32 [4] 7.66 km (8:49 / km) +26m 8:40 / km
ahr:159 max:172 shoes: Sarva

Onsdagsnatt. Was a mass start tonight which was nice considering the very deep snowy conditions. Big mistake at the first pivot and then another big one on the second loop. Other than that I had a lot of fun running in the snow tonight even though it was incredibly tiring and tough!

7 PM

Running warm up/down (Snow) 19:10 [3] 2.44 km (7:52 / km) +30m 7:24 / km
ahr:142 max:152 shoes: Sarva

warm down back home with Lisa. We tried to cut over the fields...haha bad idea. A lot of snow and rather uneven...felt like we were just running on the spot or running in sand haha. Made it back but very slowly ;P

Tuesday Mar 7, 2017 #

6 PM

Orienteering long (Corridor O) 1:46:36 [3] 14.95 km (7:08 / km) +117m 6:52 / km
ahr:152 max:174 shoes: Sarva

Tisdagsbana Å. Probably my last one of the winter training as I am on soup duty next week and it's the last one before we switch to intervals on Tuesdays. Of course I will try and do some tisdagsbanor if I can get the chance some weeks, but it's not the same not doing them on a Tuesday without a big group.
Tonight we ran a bit easier in the beginning, then it got a bit harder on the bigger tracks trying to follow the guys. After we jumped off from the guys train it was just Hilda, Lisa, Johanna, Stan and I. Went ok tonight despite it snowing all day.

Monday Mar 6, 2017 #

5 PM

Running warm up/down 12:46 [2] 2.19 km (5:50 / km) +31m 5:27 / km
ahr:130 max:151 shoes: Aasics DS trainer black

Warm up down in the fields by the school as the sunset was amazing and it was still light enough at this time! :D yay for spring almost here.

Strength and Conditioning 44:04 [3]
ahr:98 max:133

Rockgympa. Calf a little sore on some of the jumps but overall I think it's feeling a lot better.

Running warm up/down 5:01 [2] 0.82 km (6:05 / km) +13m 5:39 / km
ahr:128 max:138 shoes: Aasics DS trainer black

Short jog alone after gympa. Was cold out, so I opted for a small loop.

Sunday Mar 5, 2017 #

11 AM

Running long (Trails) 1:31:49 [2] 13.37 km (6:52 / km) +124m 6:34 / km
ahr:131 max:156 shoes: Sarva

Nice long slow run on small trails in Nåsten with Annika, Sam and Ross. Beautiful day with sun, snow and of course great company!
Foot ok. Calf still tight. Wore compression socks which seemed to help/feel good.
Made a yummy lunch/brunch together and watched the skiing afterwards.

Saturday Mar 4, 2017 #

10 AM

Running warm up/down 7:15 [2] 1.15 km (6:19 / km) +11m 6:01 / km
ahr:139 max:150 shoes: Sarva

Should have done more warm up as the calf is super tight... Everyone was ready to just do the O intervals and I didn't really want to run alone.

Orienteering intervals 1:00:06 [4] 7.47 km (8:03 / km) +22m 7:56 / km
ahr:161 max:176 shoes: Sarva

O intervals in Hammarskog.
It snowed quite a bit overnight. Everything was covered, but it wasn't too deep which was good, but still made it tough to run!
Physically felt pretty strong, but couldn't really get my head around the orienteering part today haha. At times it was fine, but other times I was losing concentration. It was good to do this as I now know I need to do a bit more of these over the next few weeks!
Foot a bit sore still... :(

11 AM

Running warm up/down 6:51 [2] 1.07 km (6:23 / km) +3m 6:17 / km
ahr:141 max:147 shoes: Sarva

Short warm down..probably should've done more, but didn't want to keep people waiting.

Friday Mar 3, 2017 #

8 AM

Running 28:54 [2] 4.89 km (5:54 / km) +43m 5:40 / km
ahr:140 max:155 shoes: Aasics DS trainer black

Jog before breaky and work. Calf/foot rather tight so was good to take it easy and try and loosen it up a bit

6 PM

Strength and Conditioning 33:34 [2]

Did the core and back part of my home strength training programme once I got home after work.

Thursday Mar 2, 2017 #

5 PM

Running warm up/down 23:56 [2] 3.57 km (6:42 / km) +4m 6:40 / km
ahr:131 max:151 shoes: Aasics DS trainer black

Warm up plus some drills. Really busy and tough day at work, and feeling rather tired tonight. Was only Ross and I and then another guy showed up. Another poor turn out for intervals...hope more people come soon to intervals as I need that extra push of people being around!

C • extra people 3

Running intervals 47:37 [5] 9.53 km (5:00 / km) +37m 4:54 / km
ahr:162 max:178 shoes: Aasics DS trainer black

Intervals
5x3min, 3x1min, 5x3min.
All with 1min recoveries and an extra 1min between the sets.
Bit of tired muscles from strength yesterday, but almost felt a bit strong from it. Right leg still a bit funny and tight just like last week. On the 3rd 3min I felt something really hurt in my right foot, and I know it was coming from my tight calf/achilles region...limped a bit whilst trying to keep on running fast. Seemed to ease up on the next few intervals, but tried to be careful.
The loop we do has a few turns and up and downs in the track which is a nice variation to flat straight roads :)

Didn't think I'd do them all, but felt strong (apart from the niggly muscle), so decided to just keep going and finish them :)

Running warm up/down 20:17 [2] 3.41 km (5:57 / km) +21m 5:46 / km
ahr:146 max:155 shoes: Aasics DS trainer black

Warm down pretty much straight back home.

Wednesday Mar 1, 2017 #

5 PM

Cross trainer warm up/down 30:04 [2]
ahr:126 max:135 shoes: Saucony fastwitch red

Warm up on the cross-trainer at Ultuna F&S after work.

Strength and Conditioning 53:36 [3]
ahr:99 max:142 shoes: Saucony fastwitch red

Strength training.
Did some core on the mat with the medicine ball and then come leg strengthening and balancing exercises with the balance ball/board thing.

Then onto the weights with the usual routine.

7 PM

Cross trainer warm up/down 15:01 [2]
ahr:137 max:146 shoes: Saucony fastwitch red

Warm down on the Cross trainer after the strength session.

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