Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Feb 19, 2017:

activity	#	time	miles		km		+m
Orienteering	3	4:44:02	20.18		32.47		382
Running	5	4:00:11	16.02		25.79		215
Nordic Skating	1	1:20:35	9.96	(8:05)	16.03	(5:02)	7
Strength and Conditioning	1	44:11
Total	9	10:48:59	46.16		74.29		604

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Sunday Feb 19, 2017 #

4 PM

Running warm up/down 27:40 [2]
ahr:122 max:161 shoes: Saucony Fastwitch 7

Warm up plus drills and plyometrics before the intervals. So nice to be inside in shorts and a t-shirt!

Running intervals (Indoor track) 35:16 [5]
ahr:170 max:185 shoes: Saucony Fastwitch 7

Intervals at the new indoor track! My first time. It was super fun! Can't wait to do more sessions here!

We ran a pyramid training: 400m, 600m, 800m, 1000m, 1000m, 800m, 600m, 400m, 200m with 200m jogging in between each intervals.

Found it really hard to get my pace down on the longer ones? Maybe because I wasn't used to the indoor track or jogging the whole 200m between each interval? Or I just need to get much faster haha!

Running warm up/down 15:56 [2]
ahr:145 max:154 shoes: Saucony Fastwitch 7

Nice warm down after intervals. Tried to some with Johanna but she likes to warm up and down fast, so I joined the boys for a much more comfortable warm down instead ;)

A few laps in bare feet which was so nice too!

Saturday Feb 18, 2017 #

9 AM

Orienteering long 2:01:04 [3] 17.45 km (6:56 / km) +141m 6:40 / km
ahr:144 max:168 shoes: Sarva

Bit of a mix of small trail and forest running alongside a small control picking 30min in the middle of the run. Forgot to separate these as different trainings on my watch, so I will just log it all under orienteering.
Was fun to do some orienteering and at an easy pace. Must come back and do this control picking another time when I am wanting to run it at a faster pace :)

Nice company today with a lot of girls alongside Olle and Ruairi.

3 PM

Nordic Skating 1:20:35 [2] 16.03 km (5:02 / km) +7m 5:01 / km

Woohoo first time skating on a lake with the long skates! We were out at Fjällnora with Rassmus, Johan, Elisa and Amelie. Was super nice and so much fun! I was a bit slow as was a bit unstable at times, but seemed to get the hang of it after a while.
Unsure whether or not to log this, but I got rather sweaty and I'm sure my pulse was up a lot! haha probably because of all the concentration!

Friday Feb 17, 2017 #

12 PM

Running 49:25 [3] 9.09 km (5:26 / km) +85m 5:12 / km
ahr:147 max:167 shoes: Aasics DS trainer black

Jog with Thomas at lunchtime (no kids at work today woohoo) in the beautiful sunshine!! Legs tight after intervals haha

5 PM

Running 34:54 [2] 5.74 km (6:05 / km) +57m 5:48 / km
ahr:133 max:159 shoes: Aasics DS trainer black

Jog with Rassmus in the evening when I came home from work. Had to swing by the supermarket to get things for dinner too :)

Thursday Feb 16, 2017 #

6 PM

Running warm up/down 10:29 [2] 1.65 km (6:21 / km) +13m 6:06 / km
ahr:125 max:157 shoes: Aasics DS trainer black

Small warm up and drills before intervals.

Running intervals 37:51 [5] 7.29 km (5:11 / km) +30m 5:05 / km
ahr:164 max:183 shoes: Aasics DS trainer black

Simone intervals tonight with the club.

4min, 2x2min, 4x1min, 8x30sec, 16x15sec

2min recoveries between sets and half time rest between intervals apart from 30 for the 30sec ones and 15 for the 15sec ones.

Tough, but fun!

Running warm up/down 13:40 [2] 2.02 km (6:47 / km) +30m 6:18 / km
ahr:141 max:159 shoes: Aasics DS trainer black

slow jog back home after ints.

Wednesday Feb 15, 2017 #

7 PM

Orienteering 55:00 [2]
shoes: Icebugs Spirit 5

Setting out controls for teaching Orienteering with the kids at school for tomorrow. It took Sam and I so much longer than we thought. I managed to drop a flag whilst running in between two control points and had to go back to find it. managed to also get my controls tangled up at times. Was also rather hard to find the exact points at nighttime, but we managed. So just a lot of jogging around easy pace tonight.

Forgot to start my watch in the beginning, so just a guess on the time jogging etc.

Tuesday Feb 14, 2017 #

6 PM

Orienteering long (Corridor O) 1:47:58 [3] 15.02 km (7:11 / km) +241m 6:39 / km
ahr:163 max:185 shoes: Icebugs Spirit 5

Tisdagsbana. Hilda and I tried to keep up with the boys as long as we could. Lost them after about 7km. We did some sort of version between the 14 and 16 km loop as we ended up running for a bit on the 16km loop and then cut near the end. Felt fun to try and push a bit! Was a lot of hills on this course compared to the usual courses.

Monday Feb 13, 2017 #

Note

SOo... I have decided that I should probably start logging my training again...haha...

It is a shame that I haven't done it in over 6 months and will definitely not be able to fill in all the gaps, but I will at least start from this week :)

C • you're logging! 6

6 PM

Strength and Conditioning 44:11 [2]

Rockgympa

Running warm up/down 15:00 [2]
shoes: Aasics DS trainer black

Small warm up and down before strength training.

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