Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Aug 25, 2013:

activity	#	time	miles		km		+m
Orienteering	4	3:45:35	17.27	(13:04)	27.79	(8:07)	59
Running	5	3:14:10	12.26		19.74		132
Cycling	1	55:00
Strength and Conditioning	1	50:00
Total	7	8:44:45	29.53		47.53		191

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Sunday Aug 25, 2013 #

10 AM

Orienteering race 1:17:06 [4] 9.6 km (8:02 / km) +47m 7:50 / km
shoes: Icebugs pink

Långhundradubbeln lång. Didnt run so good again :( Had a good start with fastest split to the first control :P then ran huge banana detours as Cat would say...was so cray cray on my compass? grr... then I got rather tired and frustrated at running through the forest and falling over so much! just couldnt get a rhythm ...
stuffed up many near the beginning and middle part of the course, and then 16 as it was so green! and then a huge no no to number 18! should have taken either the track or road, but decided to contour around the hill and go straight as it was white forest! It was definitely not white! I ran pretty perfect but was walking and climbing over branches and through thick bushes! grr...stupid

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

15min warm up and 5min warm down with Sam after.

Saturday Aug 24, 2013 #

11 AM

Orienteering race 35:18 [4] 4.65 km (7:35 / km)
shoes: Icebugs pink

Långhundradubbeln medel. Sprang inte så bra ...bommade den första, andra (jätte mycket!), sjätte och den lättaste kontrol elfte...dumt!!
Men fart kände helt okej när jag sprang bra i skogen...konstigt?

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

warm up 15min some with Elisa
10min warm down some with Cat

Friday Aug 23, 2013 #

Strength and Conditioning 50:00 [3]

Strength training minus the arm part

Thursday Aug 22, 2013 #

6 PM

Running warm up/down 17:18 [3] 3.54 km (4:53 / km)
shoes: X-Talons 212

Running to the 25manna training in Stabbybackan

Orienteering tempo 38:26 [4] 5.78 km (6:39 / km)
shoes: X-Talons 212

4 orienteering loops for the 25manna training. Brain and legs a little tired, so was not so great sometimes today. still fun training though :)
Turns out every control was set to 'clear' so thats why it took sooo long to punch every control :P

Running warm up/down 20:35 [2] 3.3 km (6:14 / km)
shoes: X-Talons 212

warm down home again with Rassmus

Wednesday Aug 21, 2013 #

5 PM

Running warm up/down 16:01 [2] 2.85 km (5:37 / km) +40m 5:15 / km
shoes: Icebugs pink

warm up to KG with Rassmus and then into the forest with the group

Orienteering 1:14:45 [3] 7.76 km (9:38 / km) +12m 9:34 / km
shoes: Icebugs pink

Thierrys Rumble in the Jungle training up in Nåsten.
First was a small looping course. Did this with only contours, then a butterfly corridor which was tough! Lost all the boys as was the only girl there, but managed to see Annika on the last few controls of the last exercises :)

Running warm up/down 25:01 [2] 3.86 km (6:29 / km) +44m 6:08 / km

warmed down a bit with Annika, then I ran home :) Got a bit confused where I was so ran straight throught the green part in Nåsten :P oops

Tuesday Aug 20, 2013 #

5 PM

Running warm up/down 20:13 [2] 3.22 km (6:16 / km) +36m 5:56 / km
shoes: X-Talons 212

warm up to KG then to the start of the intervals

Running intervals (terrain) 25:02 [4] 2.96 km (8:27 / km) +12m 8:17 / km
shoes: X-Talons 212

Terrain interval in Nåsten.
1,2,3,1,1 with the half the interval resting. Did 2 sets of these. Should have done 3 but havent done so many intervals recently so this was enough.

Running warm up/down 25:00 [2]
shoes: X-Talons 212

Warm down with some new friends i made :)

Monday Aug 19, 2013 #

6 PM

Cycling 55:00 [3]

Spinning with Rassmus at friskis! pushed hard today! was super fun and tough!

Pretty tough cycling day actually :P
Came home from Säter midday and biked all the way up the hill and home with our big bags on. then went to work and back, then to friskis, then to ICA väst to do some shopping and biked back with all our supermarket bags! Tough on my tight ITB atm eek knee problems...

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