Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Apr 24, 2016:

activity	#	time	miles		km		+m
Running	5	2:21:44	14.07	(10:04)	22.65	(6:16)	261
Orienteering	2	1:51:56	9.15	(12:14)	14.72	(7:36)	189
Cross trainer	1	1:08:38
Cycling	2	1:00:00	12.43	(4:50)	20.0	(3:00)
Strength and Conditioning	1	31:43	0.58	(54:35)	0.94	(33:55)
Total	9	6:54:01	36.23		58.3		450

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Sunday Apr 24, 2016 #

Note
(rest day)

Helping out at Uppsala Möte long distance all day. Helped with the prize giving and then with taking down all of the tents etc. Got home kind of late in the afternoon and was just so tired as it was also freezing cold again throughout the day. So I decided to just relax and rest in the evening instead.

Saturday Apr 23, 2016 #

9 AM

Cycling warm up/down 30:00 [2] 10.0 km (3:00 / km)

Biking out to Sävja to Uppsala Möte. Used Rassmus bike which wasn't the best, but a little bit better than mine.

11 AM

Running warm up/down 12:35 [2] 1.92 km (6:33 / km) +27m 6:07 / km
ahr:126 max:149 shoes: Icebugs Spirit 5

warm up before the middle at Uppsala Möte. Sooo cold! My hands were freezing! starting hailing and then snowing :(

Orienteering race (Middle) 43:39 [4] 5.94 km (7:21 / km) +27m 7:11 / km
ahr:168 max:180 shoes: Icebugs Spirit 5

Uppsala Möte middle race. Found it so hard to concentrate as I couldn't feel my hands as it was just freezing!! Managed to steadily orienteer anyway, but not a good flow. Then made a huge mistake at the end at #17! grr...silly running about becoming confused about where I had run. Oh well. Still a fun/long-ish middle race!

Running warm up/down 9:57 [2] 1.57 km (6:20 / km) +3m 6:17 / km
ahr:133 max:146 shoes: Icebugs Spirit 5

Short warm down. Still freezing!

1 PM

Cycling warm up/down 30:00 [2] 10.0 km (3:00 / km)

Biking back home in the freezing rain without rain pants! I was so cold! The chain hopped off and I had to put it on again which was horrible! Not a successful day...

Friday Apr 22, 2016 #

6 PM

Cross trainer warm up/down 15:09 [2]
ahr:115 max:130 shoes: Saucony fastwitch red

Warm up on the cross trainers at Ultuna. Was a bit late due to a situation at work, but luckily enough Sam was nice and waited for me anyway :)

Cross trainer intervals 43:27 [5]
ahr:158 max:179

Intervals in the cross trainer with Sam. We did 3x(4,3,2,1) with 1min recoveries between each interval and 2min between each set. Was tough! Still got the heart rate up which was good :)

Cross trainer warm up/down 10:02 [2]
ahr:121 max:146 shoes: Saucony fastwitch red

Warm down on the cross trainer. Super tired now! Had to buy a yoghurt drink from the gym afterwards as I wasn't so sure I'd make it home on my bike.

Thursday Apr 21, 2016 #

8 AM

Running 26:08 [2] 4.58 km (5:43 / km) +81m 5:15 / km
shoes: Aasics DS trainer

Short jog before breakfast and work. Hosting people for dinner tonight, so not time for training after work :P

Wednesday Apr 20, 2016 #

6 PM

Orienteering 1:08:17 [3] 8.78 km (7:47 / km) +162m 7:07 / km
shoes: Icebugs Spirit 5

Training in Lunsen. Signed up for the long one, but cut off the last bit as I was worried I would be out too long! Turns out I probably had enough time to run the whole thing. Was enough anyway! Didn't warm up as wanted to take the training easy anyway. A few mistakes at times, but mostly good flow between controls. Head was a little tired today.

7 PM

Running warm up/down 5:06 [1] 0.63 km (8:06 / km) +4m 7:51 / km
shoes: Icebugs Spirit 5

Short jog with Rassmus after the training.

Tuesday Apr 19, 2016 #

6 PM

Running warm up/down 17:51 [2] 2.46 km (7:16 / km) +13m 7:05 / km
ahr:124 max:144 shoes: Aasics DS trainer

Warm up trying to find the group for intervals. Drills after warm up.

Running intervals 30:19 [5] 5.57 km (5:26 / km) +52m 5:12 / km
ahr:166 max:186 shoes: Aasics DS trainer

Intervals on the tracks around Eriksberg.
4,4, 3,3, 2,2, 1,1. Had 1min rest between each interval and 2min between each change of length.
Was tough! Tried to keep Lisa R and Rebecka just in front of me the whole time which was tough on the downhills, but managed to keep me pushing which was good!
I felt the paces were a bit strange at times as I know I was really pushing on all of them!

Running warm up/down 15:19 [2] 2.36 km (6:30 / km) +54m 5:50 / km
ahr:144 max:159 shoes: Aasics DS trainer

Warming down with Rassmus and Nicole. Was a big group at intervals tonight which was super fun!

Monday Apr 18, 2016 #

6 PM

Running warm up/down 18:30 [2] 2.68 km (6:55 / km) +19m 6:40 / km
shoes: Aasics DS trainer

Jogging and drills with the club.

Strength and Conditioning 31:43 [2] 0.94 km (33:55 / km)

Rockgympa. Feeling rather tired for this today. Little sore from strength yesterday too.

Running warm up/down 5:59 [2] 0.88 km (6:47 / km) +8m 6:29 / km
shoes: Aasics DS trainer

Running to the shop with Rassmus and then running back home with heavy bags. More strength training haha

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