Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Mar 14, 2017:

activity	#	time	miles		km		+m
Running	9	4:46:39	29.2		47.0		499
Orienteering	4	3:09:02	16.44	(11:30)	26.46	(7:09)	98
Strength and Conditioning	1	44:00
Total	9	8:39:41	45.64		73.46		597

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Tuesday Mar 14, 2017 #

Note
(rest day)

No time for training today :( Had to go straight from work to KG in order to cook soup for everyone. Didn't get home until 10:30pm! zzz

C • Bra jobbat! 2

Monday Mar 13, 2017 #

6 PM

Running warm up/down 5:00 [2]
shoes: Aasics DS trainer black

Jogging to and from Rockgympa.
Wanted to jog more before and after but didn't really have the time or energy today...

Strength and Conditioning 44:00 [3]

Rockgympa.

Sunday Mar 12, 2017 #

9 AM

Running warm up/down 18:30 [2] 3.41 km (5:26 / km) +1m 5:25 / km
ahr:133 max:154 shoes: Sarva

Warm up to KG and then with Nelly and Elin to the start. Jogged a loop around there too. Calf was tight...probably should've stretched more yesterday...

C • tight calves 2

Orienteering intervals (Sprint) 35:30 [4] 5.9 km (6:01 / km) +10m 5:58 / km
ahr:158 max:179 shoes: Sarva

Sprint intervals around Valsätra. Turned out to only be Nelly, Elin, Johanna, Hilda and myself this morning. But kind of glad as it would have been boring if it was just guys and me.
Was super fun to run fast and keep up with the orienteering! Need to do more sprint intervals once all this ice has melted! We all managed to try out different route choices on many of the intervals which made it fun to discuss afterwards.
Managed to keep up with them for most of the time but would finish maybe max 5sec after them on most of the intervals!
Good way to wake the body up in the morning :)

Running warm up/down 19:17 [2] 3.27 km (5:54 / km) +21m 5:43 / km
ahr:143 max:156 shoes: Sarva

warm down back to KG and then through the fields a little bit on the way back home although it was rather icy/slushy there.

4 PM

Running warm up/down 22:11 [2] 3.9 km (5:41 / km) +31m 5:28 / km
ahr:135 max:151 shoes: Sarva

Warm up down to Ekonomikon. Wore studs because I thought it could be slippery and icy in places, but it wasn't too bad actually

Orienteering (Sprint) 22:52 [4] 4.63 km (4:56 / km) +6m 4:54 / km
ahr:165 max:176 shoes: Sarva

Sprint down in Luthagen/Övre slott area. Was super fun! Had to really read the entire time! A lot of controls and some quick decisions having to be made often!
Felt much better than the mornings training which was great!
No mistakes, just a few hesitations but otherwise pretty happy with the navigation! Maybe could have taken a few better route choices although it was hard to see whens the lines weren't cut or the numbers were covering something, but it was the same for everyone.

Did a lot of foam rolling after the first training so I think this helped the body feeling a little better :)

Running warm up/down 22:01 [2] 3.69 km (5:58 / km) +37m 5:41 / km
ahr:140 max:152 shoes: Sarva

Nice jog back with Albin and Johanna and then the rest up Norbyvägen on my own as the sun was setting.

Saturday Mar 11, 2017 #

10 AM

Running warm up/down 13:19 [2] 2.14 km (6:13 / km) +12m 6:03 / km
ahr:135 max:159 shoes: Sarva

Warm up before the training test race. Nice and sunny out! Calf feeling a little tight, but not too bad.

Orienteering race 1:03:08 [4] 8.27 km (7:38 / km) +56m 7:23 / km
ahr:172 max:182 shoes: Sarva

Had a 10mila test training today out at Sigtuna.

What can I say...not the best day out in the forest. I know that this is sort of the first hard race/training of the season and it really felt like I had no flow whatsoever.
Turns out I got the boys first control as I miss punched anyway. They were both very close to the start triangle and both on a small knoll on a hill...I guess the start triangle being where we started threw me off a bit and I never saw the small track that I should've run up...

Messed up 2 quite badly (clearly because I got the wrong number 1). Messed up 3 even more...
5 and 8 not so great either...

The rest was just so so...small mistakes here and there and just general tiredness probably from stressing about trying to catch up some of that time I lost. Got so exhausted by running in the snow (even though there wasn't too much today, especially compared to Wednesday). Can see that my heart rate was also rather high... I'm going to blame the snow for this...but maybe it is something else?

I guess I have to analyse this training and move on, but it just feels so depressing when training is going good and I know I can be much more focussed and faster... need to pull it together for my WOC trials at Danish Spring in 2 weeks... :/

11 AM

Running warm up/down 10:42 [2] 1.65 km (6:28 / km) +11m 6:16 / km
ahr:141 max:152 shoes: Sarva

Warm down back towards the start...ran towards first control to see where that track was that I should've seen but missed. Meh...not a happy chappy at the moment.

4 PM

Running long 1:10:33 [3] 13.11 km (5:23 / km) +118m 5:09 / km
ahr:144 max:166 shoes: Aasics DS trainer black

Wanted to get out in the afternoon sun whilst it lasts. Was sooo nice! A bit icy in the shady spots, but nice and warm in the sunny spots.
Was a bit colder in the end of the run, but it was just so nice to be out! Took my music too which helped the mood. Feeling much better both mentally and physically than this morning :)

Friday Mar 10, 2017 #

Note
(rest day)

Busy day today and felt like it was a good decision to have a rest day. Gave me a bit of time to roll and stretch out my tight right calf.

Thursday Mar 9, 2017 #

6 PM

Running warm up/down 27:45 [2] 4.22 km (6:34 / km) +35m 6:18 / km
ahr:134 max:159 shoes: Aasics DS trainer black

Warm up down to the castle to meet up with the others.
Did some drills once we gathered with everyone. Rather slushy and slippery today as everything is melting... :(

Running intervals (Hills) 22:40 [4] 3.68 km (6:09 / km) +125m 5:16 / km
ahr:147 max:181 shoes: Aasics DS trainer black

Did 4xhill intervals tonight on the castle. I had told myself before I ran that I would only do 4 because of the calf being so tight. It was pretty tight, but not too bad on the intervals, only in the beginning when it was super slushy and I was slipping a bit. Bit slow on the part, but felt strong once we hit the road and there was no snow there, just a bit of gravel. I don't know what it is, but I always find this extra gear when I come onto the road with these intervals? Maybe the gradient is perfect for my uphill running style haha. Felt like I could close up the gap a bit more on Hilda and Ruairi.
Actually felt kind of physically tired tonight, so was good I didn't push it and do more.

Running warm up/down 17:48 [2] 3.01 km (5:55 / km) +26m 5:40 / km
ahr:144 max:157 shoes: Aasics DS trainer black

Warm down back home.

Wednesday Mar 8, 2017 #

6 PM

Running warm up/down (snow) 17:43 [3] 2.46 km (7:12 / km) +52m 6:31 / km
ahr:144 max:159 shoes: Sarva

Warm up to the start with Lisa. There is a lot of snow atm! And I am NOT exaggerating

Orienteering tempo (Night O) 1:07:32 [4] 7.66 km (8:49 / km) +26m 8:40 / km
ahr:159 max:172 shoes: Sarva

Onsdagsnatt. Was a mass start tonight which was nice considering the very deep snowy conditions. Big mistake at the first pivot and then another big one on the second loop. Other than that I had a lot of fun running in the snow tonight even though it was incredibly tiring and tough!

7 PM

Running warm up/down (Snow) 19:10 [3] 2.44 km (7:52 / km) +30m 7:24 / km
ahr:142 max:152 shoes: Sarva

warm down back home with Lisa. We tried to cut over the fields...haha bad idea. A lot of snow and rather uneven...felt like we were just running on the spot or running in sand haha. Made it back but very slowly ;P

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