Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 31 days ending Jul 31, 2017:

activity	#	time	miles		km		+m
Running	32	24:16:30	141.46	(10:18)	227.65	(6:24)	3890
Orienteering	12	7:16:40	38.79	(11:15)	62.43	(7:00)	1210
Strength and Conditioning	4	3:40:01
Cross trainer	1	25:03
Total	39	35:38:14	180.25		290.08		5100

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Monday Jul 31, 2017 #

7 AM

Running 16:03 [2] 2.75 km (5:51 / km) +31m 5:32 / km
ahr:153 max:193 shoes: Aasics DS trainers blue

Morning Jog

Also, I got Strava...it is so fun ;) Will try to keep updating AP as I like it too...

https://www.strava.com/athletes/23602764

5 PM

Strength and Conditioning 1:02:20 [2]

Sunday Jul 30, 2017 #

8 AM

Running 19:07 [2] 3.4 km (5:38 / km) +16m 5:30 / km
ahr:143 max:152 shoes: Aasics DS trainers blue

Morning jog

11 AM

Orienteering long 1:15:20 [3] 9.29 km (8:06 / km) +46m 7:55 / km
ahr:150 max:190 shoes: Aasics DS trainers blue

Middle distance character in Lunsen. Bit of a junkier part and maybe the map wasn't the greatest but it was still ok. Screwed up number 1 and then never really got into a good enough flow...
Came across a fire in the end too! Scary stuff!

Saturday Jul 29, 2017 #

9 AM

Running 20:31 [2] 3.86 km (5:19 / km) +69m 4:52 / km
ahr:152 max:178 shoes: Aasics DS trainers blue

Morning Jog

3 PM

Running long 1:26:00 [3] 12.8 km (6:43 / km) +123m 6:25 / km
ahr:139 max:164 shoes: Aasics DS trainers blue

Small trails in Nåsten with Hilda and Lisa

Friday Jul 28, 2017 #

Note
(rest day)

Travelling home from WG... very tired from a lot of dancing all night ;)

Thursday Jul 27, 2017 #

9 AM

Running warm up/down 18:47 [2] 2.86 km (6:34 / km) +1m 6:34 / km
ahr:124 max:154 shoes: Saucony Fastwitch 7

Ahh was raining a lot by the end of my warm up!
Saw the danish, swedish and austrian coaches looking at me...I figured they had heard that the race was going well for NZ during the first few legs! eek!

Orienteering race (Sprint Relay) 19:14 [5] 4.32 km (4:27 / km) +2m 4:26 / km
ahr:177 max:202 shoes: Saucony Fastwitch 7

World Games Sprint Relay.
Ran last leg.
Love relays!
Laura ran amazingly and Tim as well! Ross dropped a bit, and I ended up going out alone.. a few hesitations here and there, but was just a bit tired. A lot of hard running! Hungarian caught me at the end of the Zoo, but then I had the longer splits in the end...was too hard to just catch her...
Ended up 12th which we were happy with!

Definitely going home to get a running coach and am going to get super fast so that we can reach that top 6 goal next year ;)

Running warm up/down 9:35 [2] 1.37 km (7:00 / km)
ahr:133 max:141 shoes: Saucony Fastwitch 7

Jog with Ross. checked out the boys course a bit

Wednesday Jul 26, 2017 #

9 AM

Running warm up/down 17:11 [2] 2.38 km (7:13 / km)
ahr:131 max:149 shoes: Icebugs 2017

Very tired today...not really any sleep :/

Orienteering race (Middle) 45:08 [5] 5.92 km (7:37 / km) +144m 6:48 / km
ahr:175 max:186 shoes: Icebugs 2017

World Games Middle.

Had a steady run...a few wobbles and a bit of time lost in the end. Lacked a lot of speed in my legs ...probably from the lack of sleep.

29th, 10min behind Helena.

Running 13:26 [2] 1.89 km (7:07 / km) +75m 5:56 / km
ahr:137 max:148 shoes: Icebugs 2017

Warm down with Laura and then a bit with Cecile.

Tuesday Jul 25, 2017 #

10 AM

Running warm up/down 20:43 [2] 2.62 km (7:54 / km) +3m 7:51 / km
ahr:132 max:157 shoes: Saucony Fastwitch 7

Warm up plus drills and strides

Orienteering race (Sprint) 18:01 [5] 3.98 km (4:32 / km)
ahr:196 max:212 shoes: Saucony Fastwitch 7

World Games Sprint

Felt ok... messed up a control before the run through...ran one block of buildings too far and got confused! oh man :( Lost way too much time there, especially as it was a lot of running!

Running warm up/down 11:09 [2] 1.29 km (8:39 / km)
ahr:127 max:138 shoes: Saucony Fastwitch 7

Warm down in the tiny quarantine

5 PM

Cross trainer 25:03 [2]
shoes: Aasics DS trainers blue

Went on the bike in the gym at the hotel and then on the cross trainer.

Monday Jul 24, 2017 #

10 AM

Orienteering 27:23 [3] 3.13 km (8:46 / km) +44m 8:11 / km
ahr:141 max:170 shoes: Icebugs 2017

Checking out the middle model for WG. Very green

4 PM

Orienteering 26:23 [3] 4.34 km (6:04 / km) +4m 6:03 / km
ahr:138 max:172 shoes: Aasics DS trainers blue

Running with the Danes to the Sprint model, doing the sprint model and running home again.

Sunday Jul 23, 2017 #

5 PM

Running 43:55 [3] 8.57 km (5:08 / km) +24m 5:03 / km
ahr:155 max:168 shoes: Aasics DS trainers blue

Jogging around Wroclaw near the hotel with Ross. Very humid!

Saturday Jul 22, 2017 #

5 PM

Running 45:58 [3] 8.67 km (5:18 / km) +37m 5:12 / km
ahr:153 max:169 shoes: Aasics DS trainers blue

Evening jog around Stadskogen etc. few strides here and there

Friday Jul 21, 2017 #

9 AM

Running 21:08 [3] 3.84 km (5:30 / km) +70m 5:03 / km
ahr:151 max:177 shoes: Aasics DS trainers blue

Pre breaky jog. Nice and sunny this morning! Was rather tired in the end...

4 PM

Running 56:51 [3] 9.89 km (5:45 / km) +94m 5:29 / km
ahr:149 max:167 shoes: Aasics DS trainers blue

Jog on some of the smaller tracks in Nåsten for the first half. Still didn't see where the fire is? Ran banvallen back and a little loop around in the nearby tracks.

Started raining a little bit when I was running which was kind of nice as it was rather humid this evening.

C • new fire? 2

Thursday Jul 20, 2017 #

8 AM

Running 19:00 [2] 3.1 km (6:08 / km) +37m 5:47 / km
ahr:142 max:161 shoes: Aasics DS trainers blue

Morning jog before breaky. Quite warm this morning!

10 AM

Running warm up/down 19:46 [2] 3.36 km (5:53 / km) +14m 5:46 / km
ahr:140 max:172 shoes: Saucony Fastwitch 7

Warm up down to the track.

Running warm up/down (Drills) 6:52 [1] 0.59 km (11:38 / km)
ahr:137 max:157 shoes: Saucony Fastwitch 7

Running intervals 20:32 [5] 3.13 km (6:33 / km) +2m 6:32 / km
ahr:146 max:174 shoes: Saucony Fastwitch 7

10x200m at the track. Had around 90sec of recovery after each one.

Running warm up/down 19:08 [2] 3.21 km (5:58 / km) +58m 5:28 / km
ahr:157 max:168 shoes: Saucony Fastwitch 7

plodding back up the hill and home

Wednesday Jul 19, 2017 #

8 AM

Running 23:09 [2] 3.85 km (6:01 / km) +69m 5:32 / km
ahr:146 max:169 shoes: Aasics DS trainer black

Morning jog before breakfast up towards Kung Björns Hög. Clear blue skies.

9 AM

Running warm up/down 19:28 [2] 3.09 km (6:18 / km) +19m 6:06 / km
ahr:132 max:146 shoes: Saucony Fastwitch 7

jogging down to stadsparken.

Running warm up/down (Drills) 4:29 [1] 0.46 km (9:51 / km)
ahr:125 max:156 shoes: Saucony Fastwitch 7

some quick drills

Orienteering (Sprint) 17:18 [4] 3.72 km (4:39 / km) +22m 4:31 / km
ahr:178 max:188 shoes: Saucony Fastwitch 7

Thierry set a Sprint training down on the lower part of the castle map.
Ran well for the first half of the course and nearly caught Cecile by the 10th control, but I got a little tired and took a few wrong route choices in the end and lost a bit of extra time.
Fun to get into the sprint technique training side of things though!

Running warm up/down 19:42 [2] 3.22 km (6:07 / km) +58m 5:37 / km
ahr:153 max:165 shoes: Saucony Fastwitch 7

warm down back home

6 PM

Strength and Conditioning 56:00 [2]

Just the usual session at home. Was going to go to the gym but it was getting a little bit late.

Tuesday Jul 18, 2017 #

8 PM

Running 30:06 [2] 5.28 km (5:42 / km) +31m 5:32 / km
ahr:145 max:157 shoes: Aasics DS trainer black

Whole day in Stockholm. Got back rather late so just popped out for a short jog.

Monday Jul 17, 2017 #

7 PM

Running long 1:08:48 [3] 12.01 km (5:44 / km) +111m 5:28 / km
ahr:149 max:181 shoes: Aasics DS trainer black

Left training rather late today... wanted to run less than an hour but wanted to see where this fire was at Rödmossen and never found it even running around it? Will explore some other tracks near there another day.

Saw another snake but it was a small one today :)

Not so much sleep last night so wanted to just go for an easy paced run.

Sunday Jul 16, 2017 #

6 PM

Running warm up/down 8:49 [2] 1.51 km (5:51 / km) +4m 5:47 / km
ahr:139 max:159 shoes: Aasics DS trainer black

Jog down to the gym in the rain.

Strength and Conditioning 45:39 [3]
ahr:112 max:147 shoes: Saucony fastwitch red

Started off with 15min core and balancing exercises.

the rest was the usual weight training finished off with some other balancing exercises.

Running warm up/down 8:59 [2] 1.49 km (6:03 / km) +31m 5:28 / km
ahr:147 max:162 shoes: Aasics DS trainer black

Plod home again.

Saturday Jul 15, 2017 #

9 AM

Running 17:29 [2] 2.99 km (5:50 / km) +31m 5:33 / km
ahr:140 max:161 shoes: Aasics DS trainer black

Morning jog before breaky. Beautiful morning. Nice and sunny :)

3 PM

Running long 1:20:49 [3] 14.52 km (5:34 / km) +169m 5:15 / km
ahr:149 max:168 shoes: Aasics DS trainer black

Run around the lake. Got a bit confused in the beginning as the triathlon was on in Säter and I ended up somehow being in the path that the runners were running haha. Turned up the hill and took a longer way out to the road that goes around the lake.
Nice and warm still...saw a very long snake and it scared the bajeebuz out of me!

Friday Jul 14, 2017 #

10 AM

Running 39:13 [3] 6.68 km (5:52 / km) +110m 5:25 / km
ahr:140 max:162 shoes: Aasics DS trainers blue

Morning run.

4 PM

Running warm up/down 17:30 [2] 2.54 km (6:53 / km) +7m 6:48 / km
ahr:129 max:150 shoes: Aasics DS trainer black

Warm to the track in Säter with Jonte followed by some drills.

Running intervals 28:01 [5] 5.32 km (5:16 / km) +2m 5:16 / km
ahr:157 max:181 shoes: Aasics DS trainer black

10x400m with around 90sec recoveries jogging.

Have never run on the track in Säter before and it was quite nice as it is fairly new! The problem is that the track is actually 360m (who knows why?)...so we did start at the 400m mark which was 40m back and finished by running past this mark and to the finish each time.

Jonathan was just behind me on 9 of the intervals, but the last one he boosted it as he wanted to beat me on at least one ;)

Was happy with my paces as they were mostly 83sec and the fastest was 82 and the slowest 84...so pretty consistent! A few weeks ago I did these in Uppsala and was up running around 88sec...so much better this week! Fun to see improvements.

Was very hot and my throat was so dry! Nice session though! Think I killed Jonte a bit :P

Running warm up/down 13:23 [2] 2.31 km (5:48 / km) +13m 5:38 / km
ahr:152 max:165 shoes: Aasics DS trainer black

Warm down back to the house. We were rather tired!

Thursday Jul 13, 2017 #

12 PM

Strength and Conditioning 56:02 [2]

Midday strength.

Went for an hour walk with mum in the morning before breaky.

6 PM

Running tempo 1:02:24 [4] 11.96 km (5:13 / km) +74m 5:04 / km
ahr:153 max:182 shoes: Aasics DS trainers blue

Tempo run. Did a 20min at threshold pace in the middle of my run. Was tough for the last 10min as I was pretty much running uphill as I ran up Dag Hammarskjöldsväg. Wanted to keep an average pace somewhere between 4:20-4:30 per km. so worked out ok...

Wednesday Jul 12, 2017 #

5 PM

Running warm up/down 14:03 [2] 2.0 km (7:02 / km) +15m 6:47 / km
ahr:138 max:151 shoes: Aasics DS trainers blue

Warm up plus drills

Travelling all day back from Milan. Feeling rather tired as we had to get up early too.

Running intervals 19:18 [5] 3.67 km (5:16 / km) +26m 5:05 / km
ahr:162 max:186 shoes: Aasics DS trainers blue

10x1min on 1min off.

Just in stadsskogen (so gps/paces will be weird) and wanted to do an easy but fast session. This is always my go to ;)

Despite being so tired etc I actually felt good! Strong and light! Maybe it was all the running at altitude? I dunno... ;)

Running warm up/down 10:59 [2] 1.89 km (5:49 / km)
ahr:147 max:156 shoes: Aasics DS trainers blue

Tuesday Jul 11, 2017 #

Note
(rest day)

Another rest day. More travelling. Stopped at Lago del Garda and relaxed there a bit....contemplating running, but I was enjoying the relaxing time...also thought it was good for the cough to rest again.

Monday Jul 10, 2017 #

Note
(rest day)

Travelling to Venice and then to Verona. A lot of walking in both of these cities, but no running. Super hot!! 30deg plus!

Sunday Jul 9, 2017 #

12 PM

Running long 2:52:24 [3] 15.99 km (10:47 / km) +1237m 7:46 / km
ahr:145 max:167 shoes: X-Talons 212

Another adventure up a giant hill nearby...the gradient was so steep on the way up that I really couldn't run. Had to walk pretty much the whole way up.

Wanted to take another route down that wasn't so steep although I had to go up and down over the tops for a while..was getting rather tired.

Fun run and cool area! Lovely views!

Throat rather sore again and was up coughing a lot last night...I hope it goes away soon with a few easier days...

Saturday Jul 8, 2017 #

12 PM

Running warm up/down 10:44 [2] 1.45 km (7:24 / km) +57m 6:11 / km
ahr:126 max:151 shoes: Icebugs 2017

Cleaned out the wound rather well yesterday and this morning...felt ok to warm up on.

Orienteering race (Long) 1:26:02 [5] 9.75 km (8:50 / km) +483m 7:04 / km
ahr:163 max:181 shoes: Icebugs 2017

Last stage of the 3 days at San Martino.

Orienteering wise it was ok with a mistake at 7, lost nearly 3min :/
Was slow on all the downhill stuff especially through the forest...hence why the 2nd part of my race was much slower.
Happy that I could complete the race with not so much pain!

http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 9:26 [2] 1.33 km (7:06 / km) +14m 6:45 / km
ahr:136 max:148 shoes: Icebugs 2017

Short jog. A little bit with Jakob.

Cleaned out the wound after racing to make sure it will not get infected.

Friday Jul 7, 2017 #

11 AM

Running warm up/down 16:00 [2] 2.08 km (7:43 / km) +109m 6:07 / km
ahr:144 max:160 shoes: Icebugs 2017

Warm up...was in a rush as was a little late

Orienteering race 27:54 [3] 3.18 km (8:46 / km) +111m 7:28 / km
ahr:145 max:167 (injured) shoes: Icebugs 2017

Start of my long race at Passo Rolle...

Got a stick right through my shoe and into my foot near the 3rd control :( Took me like 10min to pull it out of my foot and then my shoe...Couldn't really run on it... :( Hate quitting a race, but I had to!

Didn't run so well in the beginning anyway, but the fun part of the course was starting at #3...booo

Was like 3km away, so hobbled and tried to even jog a bit on the side of my foot back to the arena.

Thursday Jul 6, 2017 #

12 PM

Running warm up/down 10:52 [2] 1.67 km (6:30 / km) +46m 5:43 / km
ahr:135 max:154 shoes: Icebugs 2017

Orienteering race (Middle) 50:36 [4] 5.96 km (8:29 / km) +230m 7:07 / km
ahr:164 max:183 shoes: Icebugs 2017

Uh oh...bit of a disaster...tooooo many mistakes! Climbed to high to the first control, so was already off to a bad start! Then I just got very messy with my mistakes in the middle of the course. Had some company by Moa as well even if we weren't really doing the same mistakes, we somehow met up at the controls haha.

Winsplits said I lost 8min...felt like even more tbh! http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 12:42 [2] 1.77 km (7:10 / km) +28m 6:38 / km
ahr:132 max:154 shoes: Icebugs 2017

6 PM

Running long 1:29:32 [3] 12.66 km (7:04 / km) +733m 5:29 / km
ahr:152 max:174 shoes: X-Talons 212

Did a beasty adventure in the evening from our AirBnB.

Left it a bit too late...was aiming to make it to the top of the closest mountain, but I ran wrong at one point (the maps weren't the best) and realised it may get dark on my way down if I decided to try make it...
Turned around and ran around a big hill to make up for it.
Was a very steep gradient up and down...I find downhill the hardest!
Nice and sunny evening...fun to get out and just enjoy! Great for the mind to be running alone as well :)

Wednesday Jul 5, 2017 #

11 AM

Running warm up/down 14:15 [2] 2.42 km (5:53 / km) +5m 5:49 / km
ahr:137 max:162 shoes: Saucony Fastwitch 7

Orienteering race (Sprint) 19:50 [5] 3.96 km (5:01 / km) +74m 4:35 / km
ahr:177 max:191 shoes: Saucony Fastwitch 7

Still feeling average...can't really get enough sleep and the throat is still a bit weird. Have a very dry cough now too...

Second stage. Not really any mistakes today which was good. Just a bit slow and maybe a few micro route choice errors. Fun tricky bits today although we had a very long leg that took us between the towns. Hard to get to a top speed!

Got third again which meant I was 3rd overall in the 2 day comp. Got a nice bag of pasta, apples and cheese :)

Very hot today too!

http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 16:19 [2] 2.59 km (6:18 / km) +48m 5:47 / km
ahr:150 max:167 shoes: Saucony Fastwitch 7

Hot!

Tuesday Jul 4, 2017 #

3 PM

Running warm up/down 18:36 [2] 3.16 km (5:53 / km) +27m 5:39 / km
ahr:138 max:166 shoes: Saucony Fastwitch 7

Orienteering race (Sprint) 23:31 [5] 4.88 km (4:49 / km) +52m 4:35 / km
ahr:179 max:190 shoes: Saucony Fastwitch 7

First day of the Dolomites Sprint 2 days. Still feel rather average, but decided it would be fine to run around anyway. No top speed, but fun to be running in cute Italian villages.
Read the map wrong and realised I couldn't get through at an impassable fence, so had to double back and run back around...lost 75sec there :(
Other than that it was ok..just tired...it was also a very long sprint!

http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 13:19 [2] 2.18 km (6:07 / km) +23m 5:48 / km
ahr:139 max:157 shoes: Saucony Fastwitch 7

Monday Jul 3, 2017 #

Note
(rest day)

So slept like 1hr last night...Had to leave early for the airport too.
Travelling all day and got up to the Fiera di Primiero at like 10:30pm...extremely tired as was driving from Milan as well with the crazy Italian drivers...I am very surprised I stayed awake! I never drink energy drinks, but I had to stop and get a red bull!

Sunday Jul 2, 2017 #

Note
(rest day)

Bit of touristing in Uppsala today. Bit of a scratchy throat today so listened to the body and had a rest.

Saturday Jul 1, 2017 #

11 AM

Running long 1:40:00 [3] 16.01 km (6:15 / km) +143m 5:59 / km
ahr:150 max:173 shoes: X-Talons 212

No sleep and extreme tiredness seemed to catch up with me at the end of this run today.
Hot and windy as well. Usual Nåsten tracks with Lisa.

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