Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Jan 19, 2014:

activity	#	time	miles		km		+m
Running	5	3:58:45	19.08		30.7		260
Orienteering	3	3:11:12	14.63	(13:04)	23.54	(8:07)	199
Strength and Conditioning	1	45:41	0.05	(14:35:14)	0.08	(9:03:51)
Cross trainer	1	45:00
Total	8	8:40:38	33.76		54.33		459

2:39

0:00

» now

Sunday Jan 19, 2014 #

10 AM

Orienteering 46:32 [3] 8.05 km (5:47 / km) +49m 5:37 / km
shoes: Icebugs pink

Sprint corridor and short sprint in Ekeby...bit tired and sore from yesterday, but were fun trainings! Suprised by my route choices in the short sprint as they all turned out to be good :) shame the pace wasnt backing up the good navigation ;)

warm up and down included

5 PM

Note

Supposed to do Strength/weight training with Rassmus tonight, but I felt so strange in the afternoon with a big headache and tiredness, so decided to give it a miss and did some washing and a little bit of cleaning instead :P

Saturday Jan 18, 2014 #

10 AM

Orienteering long 1:28:59 [3] 9.79 km (9:05 / km) +77m 8:45 / km
shoes: Icebugs pink

Two relay training loops down in Stockholm with Järla. Terrible. Orienteering was bad...kept making mistakes and then found myself alone at times, so very doubtful and wasnt pushing as hard as I should of or could have...realised I havent actually done orienteering technical training alone and focused for a long time! One positive though is that I felt a teeny bit stronger through snow than I did last year...tough stuff this snöpuls! Oh and marshes were not frozen in Stockholm yet...well they were but we broke through...freezing cold, wet, and shin pain whippeee!

Running warm up/down 15:00 [2]
shoes: Icebugs pink

10min warm up...rather cold, couldnt feel my feet.

5min warm down after...just wanted to get back. Rather frustrated with myself and cold!!

3 PM

Orienteering 55:41 [3] 5.7 km (9:46 / km) +73m 9:11 / km
shoes: Icebugs pink

Training number 2 with Sam, Lisa C and Lina. We took turns at leading controls. Was nice as we were all a bit tired and cold. started in daylight, then had to turn on the headlamps. Quite cool terrain :)

small warm up and warm down included in session.

Friday Jan 17, 2014 #

6 PM

Running 32:26 [2] 5.89 km (5:31 / km)
shoes: Aasics 2000 series

very easy jog alone after a full on day being away from the house from 7am till 6pm. Ran easy in Stadskogen on the lit track...rather slippery as a lot of new snow about.

Thursday Jan 16, 2014 #

6 PM

Running intervals 30:00 [4] 6.09 km (4:55 / km) +93m 4:34 / km
shoes: Aasics 2000 series

30x 40sec/20sec...tough, slippery snow, hilly at times and -10 makes a feeling of blood in the mouth :P no long recoveries...so tough stuff! Fun though...

Running warm up/down 45:00 [3]
shoes: Aasics 2000 series

15min warm up, then 10min drills etc.
20min cool down afterwards.

Wednesday Jan 15, 2014 #

3 PM

Cross trainer 45:00 [3]
shoes: Saucony fastwitch red

Only had time for 45min today. Was planning on doing an hour, but was running a bit late for work.

Tuesday Jan 14, 2014 #

6 PM

Running long (Terrain) 1:31:25 [3] 14.18 km (6:27 / km) +131m 6:10 / km
shoes: Icebugs pink

Tisdagsbana. Ran out of maps again...so there were a lot of us that didnt have a map. I just decided to hang on the big group. Wasnt feeling so great today so though I would run slow and short, but felt better once I got going :) Was actually really fun! There was a huge group of girls and a few of the older guys. Snow isnt too deep yet, but the marshes were rather disgusting...the ice breaks and it really hurts ya shins and is so cold on your feet and legs...
Im sure next week it will all be frozen!
The pace picked up in the end...I was falling back a bit with Elisa and Markéta although we were still in sight of the group.

Monday Jan 13, 2014 #

5 PM

Running 24:54 [3] 4.55 km (5:28 / km) +36m 5:16 / km
shoes: Aasics 2000 series

easy run with Rassmus before Rockgympa.

Strength and Conditioning 45:41 [3] 0.08 km (9:03:51 / km)
shoes: Nike Lunaracers (pink)

Rockgympa.
Bit of confusion with the music at times, but we figured it out :) Couldnt do many of the exercises which involved my calves, so took it a bit easy there...

« Earlier | Later »