Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Oct 13, 2013:

activity	#	time	miles	km	+m
Running	7	4:28:22	18.26	29.38	211
Orienteering	2	1:13:10	3.04	4.89	32
Strength and Conditioning	1	30:00
Total	8	6:11:32	21.29	34.27	243
[1-5]	8	5:53:24

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Sunday Oct 13, 2013 #

10 AM

Running warm up/down 30:00 [3]
shoes: Icebugs pink

15min warm up and 15min warm down. Feeling so much better today with a good sleep last night :)

Orienteering race 41:07 [5]
shoes: Icebugs pink

25mannakorten. WRE so no garmin route. Link to my map here though. http://www.doma.sprintthebay.org/show_map.php?user... Will write more about it soon :)
http://obasen.orientering.se/winsplits/online/sv/d...

Saturday Oct 12, 2013 #

9 AM

Orienteering race 32:03 [5] 4.89 km (6:33 / km) +32m 6:21 / km
shoes: Icebugs pink

25manna. Ran 3rd leg where 4 girls go out at once. Feeling a little rubbish today so just tried to push!
Had tonnes of fun last year running first leg, but to be honest I didnt have too much fun running the third leg this year :( As I was in Linnes 3rd team we were not up with the top teams, so of course there were 4 times the amount of ladies out on our leg! so the whole time I was trying to pass all of these slow/big women...was super tough especially when the best place to run is on the tracks that they have all made...so losing concentration when trying to pass or make shortcuts...so few mistakes along the way which was not at all necessary :( oh well...still sort of fun I guess...but not as fun as I had hoped! More fun to be passing over to the young kids and then cheering the team and our other teams on later! And...Linne #1 won!!! first time for Linne EVER! Super cool and exciting! Everyone had an amazing run and Annika finished it off very smoothly :)

10 AM

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

slow 15min warm up running back and forth waiting for Sam to tag off to Sara, Kristina, Claire and I :) Rather frosty morning and bit cold. Ran in a thermal which was nice...especially if I am on the verge of a sickness.
Short 10min warm down with Sara afterwards.

Friday Oct 11, 2013 #

11 AM

Running 30:00 [2]
shoes: Aasics 2000 series

easy cruise in Hågadala and Kung Björns Hög this morning. Nice to get the legs moving before the weekend. Was going to rest as throat and head not so great today :( ...but decided after doing intervals yesterday that i need to jog just a little.

Thursday Oct 10, 2013 #

12 PM

Running warm up/down 15:27 [2] 3.09 km (5:00 / km) +22m 4:50 / km
shoes: Aasics 2000 series

warm up with Erik in Stadskogen. Bit wet and muddy today.

Running intervals 19:19 [4] 3.4 km (5:41 / km) +16m 5:33 / km
shoes: Aasics 2000 series

10x1min with 1min recoveries on the track in stadskogen.
The last 2 nights have been terrible sleeps...havent been able to fall asleep and keep waking up in the night...so body really felt it today.
Was doing these alone, so was tough at times. Managed to do ok though. Paces are a bit weird? sometimes does this when running fast in the forest. The first one shows a very slow pace, but I am 100% sure i was closer to the other times :P silly watch and satellites

C • The incompatibility between... 2

Running warm up/down 16:52 [2] 2.95 km (5:43 / km) +11m 5:36 / km
shoes: Aasics 2000 series

Very very very slow warm down in Stadskogen :) Super tired all over :(

Wednesday Oct 9, 2013 #

6 PM

Running 55:51 [3] 10.03 km (5:34 / km) +92m 5:19 / km
shoes: Aasics 2000 series

run with rassmus after work...bit sore in my muscles from rockgympa and intervals...and knee rather sore about 40min into the run

Tuesday Oct 8, 2013 #

6 PM

Running warm up/down 16:32 [2] 2.33 km (7:06 / km) +30m 6:41 / km
shoes: Saucony fastwitch red

warm up with Camilla and then meeting the Linne crew for some drills

Running intervals 21:08 [4] 4.13 km (5:07 / km) +25m 4:58 / km
shoes: Saucony fastwitch red

intervals with Linne. Did 5, 4, 3, 2, 1 with 2min recoveries after the 5 and 4 and 1min after the rest. The guys did 2 sets, but most of the girls thought 1 was enough :) felt quite ok...bit slow on the last 2 as was getting dark and was trying to concentrate where my feet were going. Was nice to do them on a track instead of hard and boring road :)

Running warm up/down 20:05 [2] 3.44 km (5:50 / km) +15m 5:42 / km
shoes: Saucony fastwitch red

warm down with Sam and Elisa and some others to KG and then back home. knee only starting to hurt towards the end.

Monday Oct 7, 2013 #

5 PM

Running warm up/down 18:08 [0]
shoes: Aasics 2000 series

jogging before rockgympa with rassmus

Strength and Conditioning 30:00 [3]

one lap of rockgympa as didnt want to kill by body by doing 2 laps for the first time of the season.
Did some knee/leg exercises after too.

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