Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending May 15, 2016:

activity	#	time	miles		km		+m
Running	6	4:05:32	26.26	(9:21)	42.27	(5:49)	416
Orienteering	2	1:18:01	7.68	(10:10)	12.35	(6:19)	258
Strength and Conditioning	1	31:33	0.21	(2:28:54)	0.34	(1:32:31)
Total	6	5:55:06	34.15	(10:24)	54.96	(6:28)	674

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Sunday May 15, 2016 #

1 PM

Running long 1:14:38 [3] 13.97 km (5:21 / km) +134m 5:06 / km
ahr:145 max:163 shoes: Aasics DS trainer

Long run around the lake in Säter. Tired from not so much sleep watching 10mila last night...
Still a nice day to be out during the daytime :)

Saturday May 14, 2016 #

Event: Tiomila 2016

4 PM

Running warm up/down 15:54 [2] 2.56 km (6:12 / km) +22m 5:57 / km
ahr:139 max:157

Warming up and jogging around before the race. Quite cold and rainy, but tried to keep warm.

Orienteering race 31:38 [5] 5.22 km (6:04 / km) +145m 5:19 / km
ahr:177 max:186 shoes: Icebugs Spirit 5

10mila leg 4 on team 2. Got sent out in 40th place with a few other girls.
Was quite tough in the beginning to run straight up mördarbacken! Found it difficult to read what track was what with the ski tracks also being marked, but in a different way. Once I was confident in how I was reading everything, I was almost at one.
3 I drifted to far right on, 7 I was running a bit too far left when coming into it and got stuck in a bit of green stuff.
On the long leg I was quite hesitant as it looked like I had a different split from the girls I was running with. Took the track to the right of the green and cut through towards the end.
The rest was fine...it just all went so quick and I feel like I hadn't pushed so much! Face-planted on the 3rd to last control and a few girls got ahead (it felt like), but they had a different split as it turned out.
Happy with my stable race. Feel like I had a lot more to give, but I ran a good stable relay leg. Took in 4 places too! woohoo ;)

Running warm up/down 11:53 [2] 1.76 km (6:46 / km) +6m 6:39 / km
ahr:137 max:155 shoes: Icebugs Spirit 5

slow warm down with Ulrika afterwards. We were so cold!

Friday May 13, 2016 #

8 AM

Running 23:36 [2] 3.94 km (6:00 / km) +30m 5:46 / km
ahr:140 max:155 shoes: Aasics DS trainer

Jog before break and work :)

Thursday May 12, 2016 #

Note
(rest day)

Rest Day! Much needed :)

Wednesday May 11, 2016 #

6 PM

Running warm up/down 6:24 [2] 0.95 km (6:45 / km)
ahr:122 max:139 shoes: Icebugs Spirit 5

Small warm up

Orienteering 46:23 [3] 7.14 km (6:30 / km) +113m 6:01 / km
ahr:156 max:172 shoes: Icebugs Spirit 5

Last O training before 10mila. Some faster legs and some jogging. Swallowed a big bug. It was horrible.

C • bugs 2

Running warm up/down 6:46 [2] 1.07 km (6:18 / km) +11m 6:00 / km
ahr:137 max:151 shoes: Icebugs Spirit 5

warm down back to the cars.

Tuesday May 10, 2016 #

5 PM

Running warm up/down 20:50 [2] 3.44 km (6:03 / km) +26m 5:50 / km
ahr:138 max:155 shoes: Aasics DS trainer

warm up before intervals

Running intervals 28:42 [5] 5.51 km (5:12 / km) +76m 4:52 / km
ahr:166 max:185 shoes: Aasics DS trainer

6x3min with 2min recoveries. Tough at times with the wind and the warm/dry/pollen air.

Running warm up/down 12:14 [2] 2.03 km (6:02 / km) +38m 5:31 / km
ahr:158 max:168 shoes: Aasics DS trainer

warm down after intervals

Monday May 9, 2016 #

4 PM

Running 35:40 [3] 6.23 km (5:43 / km) +72m 5:25 / km
ahr:137 max:157 shoes: Aasics DS trainer

Running before gympa with Sam. Had to pick up a few things from Västertorg too.

Running warm up/down (Drills) 8:55 [2] 0.8 km (11:05 / km) +1m 11:01 / km
ahr:126 max:158 shoes: Aasics DS trainer

Drills with the club

Strength and Conditioning 31:33 [3] 0.34 km (1:32:31 / km)
ahr:105 max:130

Strength inside. Quite tired on some of the exercises today.

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