Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Mar 5, 2017:

activity	#	time	miles		km		+m
Running	6	4:20:51	26.78	(9:45)	43.09	(6:03)	272
Orienteering	2	2:47:53	13.74	(12:13)	22.11	(7:36)	178
Strength and Conditioning	2	1:27:10
Cross trainer	2	45:05
Total	10	9:20:59	40.51		65.2		450

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Sunday Mar 5, 2017 #

11 AM

Running long (Trails) 1:31:49 [2] 13.37 km (6:52 / km) +124m 6:34 / km
ahr:131 max:156 shoes: Sarva

Nice long slow run on small trails in Nåsten with Annika, Sam and Ross. Beautiful day with sun, snow and of course great company!
Foot ok. Calf still tight. Wore compression socks which seemed to help/feel good.
Made a yummy lunch/brunch together and watched the skiing afterwards.

Saturday Mar 4, 2017 #

10 AM

Running warm up/down 7:15 [2] 1.15 km (6:19 / km) +11m 6:01 / km
ahr:139 max:150 shoes: Sarva

Should have done more warm up as the calf is super tight... Everyone was ready to just do the O intervals and I didn't really want to run alone.

Orienteering intervals 1:00:06 [4] 7.47 km (8:03 / km) +22m 7:56 / km
ahr:161 max:176 shoes: Sarva

O intervals in Hammarskog.
It snowed quite a bit overnight. Everything was covered, but it wasn't too deep which was good, but still made it tough to run!
Physically felt pretty strong, but couldn't really get my head around the orienteering part today haha. At times it was fine, but other times I was losing concentration. It was good to do this as I now know I need to do a bit more of these over the next few weeks!
Foot a bit sore still... :(

11 AM

Running warm up/down 6:51 [2] 1.07 km (6:23 / km) +3m 6:17 / km
ahr:141 max:147 shoes: Sarva

Short warm down..probably should've done more, but didn't want to keep people waiting.

Friday Mar 3, 2017 #

8 AM

Running 28:54 [2] 4.89 km (5:54 / km) +43m 5:40 / km
ahr:140 max:155 shoes: Aasics DS trainer black

Jog before breaky and work. Calf/foot rather tight so was good to take it easy and try and loosen it up a bit

6 PM

Strength and Conditioning 33:34 [2]

Did the core and back part of my home strength training programme once I got home after work.

Thursday Mar 2, 2017 #

5 PM

Running warm up/down 23:56 [2] 3.57 km (6:42 / km) +4m 6:40 / km
ahr:131 max:151 shoes: Aasics DS trainer black

Warm up plus some drills. Really busy and tough day at work, and feeling rather tired tonight. Was only Ross and I and then another guy showed up. Another poor turn out for intervals...hope more people come soon to intervals as I need that extra push of people being around!

C • extra people 3

Running intervals 47:37 [5] 9.53 km (5:00 / km) +37m 4:54 / km
ahr:162 max:178 shoes: Aasics DS trainer black

Intervals
5x3min, 3x1min, 5x3min.
All with 1min recoveries and an extra 1min between the sets.
Bit of tired muscles from strength yesterday, but almost felt a bit strong from it. Right leg still a bit funny and tight just like last week. On the 3rd 3min I felt something really hurt in my right foot, and I know it was coming from my tight calf/achilles region...limped a bit whilst trying to keep on running fast. Seemed to ease up on the next few intervals, but tried to be careful.
The loop we do has a few turns and up and downs in the track which is a nice variation to flat straight roads :)

Didn't think I'd do them all, but felt strong (apart from the niggly muscle), so decided to just keep going and finish them :)

Running warm up/down 20:17 [2] 3.41 km (5:57 / km) +21m 5:46 / km
ahr:146 max:155 shoes: Aasics DS trainer black

Warm down pretty much straight back home.

Wednesday Mar 1, 2017 #

5 PM

Cross trainer warm up/down 30:04 [2]
ahr:126 max:135 shoes: Saucony fastwitch red

Warm up on the cross-trainer at Ultuna F&S after work.

Strength and Conditioning 53:36 [3]
ahr:99 max:142 shoes: Saucony fastwitch red

Strength training.
Did some core on the mat with the medicine ball and then come leg strengthening and balancing exercises with the balance ball/board thing.

Then onto the weights with the usual routine.

7 PM

Cross trainer warm up/down 15:01 [2]
ahr:137 max:146 shoes: Saucony fastwitch red

Warm down on the Cross trainer after the strength session.

Tuesday Feb 28, 2017 #

6 PM

Orienteering long (Corridor O) 1:47:47 [3] 14.65 km (7:22 / km) +156m 6:59 / km
ahr:149 max:172 shoes: Sarva

Did the 13.5km corridor option with Rebecka and Julia. Rebecka and I tried to hang onto the guys in the beginning although we started running with them to the 16km loop and then decided to turn around and get back on our loop, so we then caught back up with Julia.
Was rather wet and muddy in the forest today. Forgot to tape my foot so was so careful in the forest as it was a bit slippery at times.

Monday Feb 27, 2017 #

5 PM

Running 34:12 [2] 6.1 km (5:37 / km) +29m 5:29 / km
ahr:141 max:153 shoes: Aasics DS trainer black

Only managed a short jog after work as I had to make it to the clubs annual meeting to sort out the evening fika with Sam.
Felt a little tired in my legs and it was incredibly icy, slushy and wet out, so was quite ok to do a short slow jog today :)

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