Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Apr 17, 2016:

activity	#	time	miles		km		+m
Running	7	4:15:25	26.3		42.32		283
Strength and Conditioning	3	1:55:33	1.22		1.97		1
Orienteering	2	1:45:31	8.96	(11:47)	14.42	(7:19)	150
Total	9	7:56:29	36.48		58.71		434

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Sunday Apr 17, 2016 #

10 AM

Running warm up/down 12:55 [2] 1.8 km (7:11 / km) +4m 7:06 / km
ahr:127 max:153 shoes: Icebugs Spirit 5

Warm up before Stigtomtakaveln.

Orienteering race 28:34 [5] 4.46 km (6:24 / km) +39m 6:08 / km
ahr:173 max:184 shoes: Icebugs Spirit 5

Stigtomtakaveln. Ran 2nd leg for the 1st team! Was so nervous and excited to run on the first team for the first time!
Went out a little bit behind the groups so was starting alone. Felt pretty good although my compass was spinning out of control! Decided on the way to 2 to swap it with my spare which was in my back pocket. Turns out Rassmus gave me his Southern hemisphere compass haha...fail!
Anyway, made a few hesitations on some of the legs, but thought I ran pretty well. Was happy with a stable race.
But...when I got home, I checked the results and got super sad/depressed ... Saw that my leg placement was super far down! I really didn't think I ran that bad! I had a bit more of a look at winsplits etc, and it is probably because I was running alone. Almost everyone had a percentage of the following index in bonus features, and I had 0% haha! I really did run it on my own! At least I know now how much I need to push when I am alone! Its hard, but it is needed ;)

Running warm up/down 14:16 [2] 2.22 km (6:26 / km) +17m 6:12 / km
ahr:138 max:156 shoes: Icebugs Spirit 5

Nice warm down with some people I hardly see! :)

4 PM

Running warm up/down 8:50 [2] 1.65 km (5:22 / km) +4m 5:18 / km
shoes: Aasics DS trainer

Running down to the gym

Strength and Conditioning 53:47 [2] 1.43 km (37:35 / km) +1m 37:27 / km
shoes: Saucony fastwitch red

Gymming with Rassmus. Learning some new weight techniques and other strengthening exercises. Was tough but fun!

Wasn't going to join him, but felt a little down after the relay, so of course extra training is supposed to cheer one up right? ;P

5 PM

Running warm up/down 9:20 [2] 1.83 km (5:05 / km) +28m 4:44 / km
shoes: Aasics DS trainer

Running back home. Rather tired now ;)

Saturday Apr 16, 2016 #

6 PM

Running 30:15 [3] 5.57 km (5:26 / km) +42m 5:14 / km
ahr:145 max:159 shoes: Aasics DS trainer

Was supposed to run the training in Lunsen in the morning but due to a few health reasons I chose to skip this training, which was wise ;)
Jogged in the evening to see how i was feeling and I felt fine which was a good sign!

Friday Apr 15, 2016 #

8 AM

Strength and Conditioning 30:00 [2]

Strength before breaky

Thursday Apr 14, 2016 #

6 PM

Running warm up/down 18:03 [2] 3.37 km (5:22 / km) +11m 5:17 / km
ahr:139 max:156 shoes: Aasics DS trainer

Running down to the track with Lisa C.

Running warm up/down (Drills) 6:25 [1] 0.58 km (11:03 / km)
ahr:125 max:161 shoes: Aasics DS trainer

Drills with Lisa and Ross.

Running intervals 26:09 [5] 4.87 km (5:22 / km)
ahr:161 max:182 shoes: Aasics DS trainer

10x400m intervals at the track. Had about 70sec recoveries. Just jogged around a bit each time before starting the next one. Felt pretty heavy/tired today, but was good to get them done! Ran much faster when Lisa was running the intervals with me!

Running warm up/down 18:10 [2] 2.95 km (6:10 / km) +53m 5:39 / km
ahr:144 max:158 shoes: Aasics DS trainer

Warm down back home.

Wednesday Apr 13, 2016 #

6 PM

Orienteering 1:16:57 [3] 9.95 km (7:44 / km) +111m 7:19 / km
shoes: Icebugs Spirit 5

Training with the club. Felt pretty good, but took it as an easy session. No mistakes. Couldn't see the flag on the last control, so ran around a little, but then figured out it was on the rock ;)
Fun training!

Includes running to the start and back from the finish.

Tuesday Apr 12, 2016 #

5 PM

Running warm up/down 14:22 [2] 2.53 km (5:41 / km) +14m 5:31 / km
ahr:140 max:162 shoes: Aasics DS trainer

Warm up before intervals.

Running intervals 36:00 [5] 6.51 km (5:32 / km) +24m 5:26 / km
ahr:165 max:186 shoes: Aasics DS trainer

Intervals with the club. 6x4min with 2min recoveries between each interval. Ran on Norbyspåret so it was quite steep in places. Need to work on running faster downhill.

Running warm up/down 16:27 [2] 2.53 km (6:30 / km) +24m 6:13 / km
ahr:139 max:157 shoes: Aasics DS trainer

Warm down with Lisa C to go and find my jacket. Someone had taken it :( I hope it turns up later :(

Running warm up/down (Drills) 7:00 [2]
shoes: Aasics DS trainer

Drills before intervals

Monday Apr 11, 2016 #

5 PM

Running 23:33 [2] 4.2 km (5:37 / km) +51m 5:17 / km
ahr:140 max:161 shoes: Aasics DS trainer

Jogging before training with Sam

Running (Drills) 8:24 [1] 0.82 km (10:13 / km) +2m 10:06 / km
ahr:126 max:164 shoes: Aasics DS trainer

Drills and strides with the club

Strength and Conditioning 31:46 [2] 0.54 km (58:56 / km)
ahr:108 max:133

Rockgympa inside. Feeling pretty strong today :)

Running warm up/down 5:16 [2] 0.9 km (5:50 / km) +9m 5:34 / km
ahr:136 max:151 shoes: Aasics DS trainer

Small jog after training

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