Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Nov 5, 2017:

activity	#	time	miles		km		+m
Running	8	6:27:21	39.68	(9:46)	63.86	(6:04)	520
Orienteering	2	2:03:57	9.66	(12:50)	15.54	(7:59)	79
Strength and Conditioning	2	1:45:10	3.45	(30:28)	5.56	(18:56)	53
Total	10	10:16:28	52.79	(11:41)	84.96	(7:15)	651

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Sunday Nov 5, 2017 #

9 AM

Running long 1:37:15 [3] 15.43 km (6:18 / km) +124m 6:03 / km
ahr:161 max:203 shoes: X-Talons 212

Long run on small trails in Nåsten with Lisa, Fay and Audrey. Was a bit of a slippery mudfest but still fun to be out for a cruisy run in Nåsten.

6 PM

Strength and Conditioning 1:02:40 [3] 4.23 km (14:48 / km) +40m 14:08 / km

Warm up to the gym and then a little on the cross trainer. Did some core and leg/feet rehab. Then the weights session. Ran home after. Felt strong today, so that was a bonus :)

Saturday Nov 4, 2017 #

8 AM

Running 30:46 [2] 5.51 km (5:35 / km) +107m 5:06 / km
ahr:148 max:167 shoes: Aasics DS trainers blue

BBA with Ruairi before the planning day with Linné and then Rodhennatt.

4 PM

Running warm up/down 14:29 [2] 2.18 km (6:39 / km) +8m 6:32 / km
ahr:155 max:182 shoes: Icebugs 2017

Slow jog running with people guiding us to the start and then a little bit extra to keep warm. Yawning a lot, so off to a great start ;)

Orienteering race 58:07 [5] 8.58 km (6:46 / km) +54m 6:34 / km
ahr:178 max:209 shoes: Icebugs 2017

Rodhenloppet. Ran with Ruairi this year and we had a good time (apart from making a 3min mistake at the pivot control in which we had been to twice before haha). But no I really enjoyed it and even with the mistake! It was a shame as we were just behind Hilda and Olle and were running really well, but it kind of didn't bother me too much as it was just fun to push hard even though I was super tired!
We ran pretty fast on the last few controls in the end trying to catch some teams! Very tired now, but it was worth it! :D Maybe we can get some revenge for next year? ;)

Winsplits: http://obasen.orientering.se/winsplits/online/sv/d...
Livelox: https://www.livelox.com/Viewer/Rodhenloppet/Mixed-...

Running warm up/down 7:03 [2] 1.2 km (5:52 / km)
ahr:142 max:168 shoes: Icebugs 2017

Short slow warm down. I was tired.

Friday Nov 3, 2017 #

1 PM

Running 53:10 [3] 10.07 km (5:17 / km) +74m 5:06 / km
ahr:151 max:170 shoes: Aasics DS trainers blue

Nice run in the sun! Had a half day at work today so it was nice to at least have a run in the daylight for once! Feeling a little tired still but took it easy.

Thursday Nov 2, 2017 #

7 AM

Running 15:07 [2] 2.72 km (5:33 / km) +38m 5:11 / km
shoes: Aasics DS trainers blue

BBA

6 PM

Running warm up/down 13:42 [2] 2.07 km (6:37 / km) +8m 6:29 / km
ahr:126 max:146 shoes: Aasics DS trainer black

warm up plus drills

Running intervals 30:05 [5] 6.23 km (4:50 / km) +18m 4:46 / km
ahr:169 max:191 shoes: Aasics DS trainer black

5min, 8x2min.
2min recovery after the 5 and 1min after the 2min ones. Was supposed to do another 5min after the 2min intervals, but I was just way too exhausted..
Felt pretty crap tonight. My body just didn't feel like it was functioning at all! I need to start getting more than 6hrs of sleep a night I feel...doesn't really work with trying to train and work full time etc.

C • Ta hand om dig! 2

Running warm up/down 16:23 [2] 2.67 km (6:08 / km) +37m 5:44 / km
ahr:153 max:164 shoes: Aasics DS trainer black

Warm down

Wednesday Nov 1, 2017 #

6 PM

Orienteering (Night) 1:05:50 [3] 6.96 km (9:28 / km) +25m 9:18 / km
ahr:169 max:200 shoes: Icebugs 2017

November Nights #1.

Disaster...turns out you should probably use your compass at night trainings :P I was useless and kept running in all sorts of directions and kept getting stuck in green areas etc... Not a good flow at all...first night O of the season though, so have to start somewhere... need a new headlamp, but those things are expensive!

Tuesday Oct 31, 2017 #

6 PM

Running long (terrain) 1:34:30 [3] 13.01 km (7:16 / km) +84m 7:02 / km
ahr:169 max:206 shoes: Icebugs 2017

Tisdagsbana A2. First one of the season! Was rather tired and it was cold out tonight. Wanted to take it easy with Lisa tonight so we stuck to our plan and found a nice group to run with.

Monday Oct 30, 2017 #

5 PM

Running 14:51 [2] 2.76 km (5:23 / km) +22m 5:10 / km
ahr:143 max:161 shoes: Aasics DS trainers blue

Before Gympa jog

Strength and Conditioning 42:30 [3] 1.32 km (32:07 / km) +13m 30:39 / km
ahr:159 max:195

Rockgympa. Had to leave early so I could make it to ESEK meeting on time.

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