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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running9 7:05:48 46.83(9:06) 75.36(5:39) 602
  Orienteering2 2:26:42 12.96(11:19) 20.86(7:02) 90
  Strength and Conditioning2 1:14:31 1.12 1.8 17
  Cross trainer1 20:00
  Total10 11:07:01 60.91 98.02 708

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

10 AM

Running long 1:54:26 [3] 22.03 km (5:12 / km) +135m 5:02 / km
shoes: Aasics DS trainer black

Long run on my own with music. Was quite nice actually! Like a long morning meditation ;)
Wanted to do a long run and then realized I could run 22km to make it to 100km of running this week haha so I did it!
Was a little tired in the end

Saturday Dec 9, 2017 #

10 AM

Orienteering 1:10:25 [3] 12.93 km (5:27 / km) +72m 5:18 / km
shoes: Aasics DS trainer black

Lucia orienteering. Long run between sprint maps and doing a small sprint at each one. We didn’t have the background maps for 2 of the sprints so we sort of improvised and tried to pretend that there was a map there haha.
4 PM

Running 58:19 [2] 9.39 km (6:13 / km) +93m 5:55 / km
shoes: X-Talons 212

Small trail run in Nåsten with Johanna and Ruairi with our smaller headlamps. Had new shoes on and it was a bit icy and slippery on the rocks at times so I was being rather careful not to fall

Friday Dec 8, 2017 #

7 AM

Running 17:43 [2] 3.08 km (5:45 / km) +29m 5:30 / km
shoes: Aasics DS trainer black

BBA
5 PM

Running warm up/down 12:01 [2] 2.25 km (5:20 / km) +10m 5:13 / km
shoes: Aasics DS trainers blue

Warm up.

We didn't know David had entered, so we were not so worried about being at the start on time as it was just myself and Johanna. We thought we saw him and tried to track him down but he had already started the intervals and we didn't feel so ready to start...

Running intervals 36:15 [5] 7.47 km (4:51 / km) +33m 4:45 / km
shoes: Aasics DS trainers blue

1,2,3,4,5,4,3,2,1 with rests 1,1,1,2,2,2,1,1,1

Ran with Johanna although she was obviously faster than me, but it was good to have a back to chase down! Tough interval session and was definitely feeling the lactic in the last few. Felt slower on the longer intervals even though I felt like I was pushing...times were just over 4min/km on these ones...was aiming for under, but maybe if it wasn't so freaking windy? who knows? :P

Running warm up/down 15:28 [2] 2.74 km (5:38 / km) +33m 5:19 / km
shoes: Aasics DS trainers blue

Warm down

Thursday Dec 7, 2017 #

6 PM

Running warm up/down 3:26 [2] 0.48 km (7:07 / km) +10m 6:28 / km
shoes: Icebugs 2017

Jog to the start but we weren't given much time to warm up!

Orienteering 1:16:17 [3] 7.93 km (9:37 / km) +18m 9:31 / km
shoes: Icebugs 2017

Nynäsnatt #1 disaster haha

We had to start our watch when the first person started...I went off about 3min after that. First control I ran straight too but didn't see the bloody tiny reflector thing...did that for number 4 and number 7!!! grrr!! Really knocked my confidence as I thought I was right first time, but then I doubted myself and would run around trying to make things match up as I would think I was wrong?

Meh oh well... room for improvement (especially my very dull lamp)...aim for the next training is to try and find those small reflectors better ;) and stop wandering around when i doubt myself haha. Also stop to choose safer/better route choices for night O. Actually enjoyed being in the forest tonight even if I was being stupid...kind of motivated me to keep on and finish the whole course haha.

Livelox: https://www.livelox.com/Viewer/Nynasnatt-1-Stenhag...

Worked out times lost from when I first went to the controls and then back to them the second times ;)
1: 1.50
4: 4.50
7: 5:20

So 12min just faffing about after I'd actually been to those controls already! haha. Still fluffed around at 10 as I went to the wrong split and my route to 7 and then to 11 were pretty wonky... but just take away the 12min and to have about 60min I would have been ok with that :P

Running warm up/down 2:50 [2] 0.52 km (5:24 / km)
shoes: Icebugs 2017

Jog back to the car. was afraid everyone was waiting for...

Wednesday Dec 6, 2017 #

7 AM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +39m 5:34 / km
shoes: Aasics DS trainers blue

Running to and from the gym

Cross trainer 20:00 [2]

easy cross training

Strength and Conditioning 25:00 [3]

Core and then a short weights session. Ran out of time to do it all.

Tuesday Dec 5, 2017 #

7 AM

Running 13:36 [2] 2.4 km (5:40 / km) +29m 5:20 / km
shoes: Aasics DS trainers blue

Small wee morning jog. Cold out!
6 PM

Running long (Terrain) 1:36:41 [3] 14.35 km (6:44 / km) +132m 6:26 / km
shoes: Icebugs 2017

Vinterträningspremiären.
Very cold tonight! The ice was thick but unfortunately didn't hold in places which meant that I did a bit of swimming in icy AF water twice! Couldn't quite feel my legs in the end and thank god Hanni was running with me so that I had company to get home!
Love these evenings with a lot of people running and some yummy fika stops out on the course!

Monday Dec 4, 2017 #

5 PM

Running 40:03 [3] 8.14 km (4:55 / km) +60m 4:45 / km
shoes: Aasics DS trainers blue

Run before gympa. Was super cold out! I tried to get a strava segment to make the run more exciting and pushed hard up the hill to Folkes livs but turns out it didn't register as I was on the wrong side of the road...haha fail!

Strength and Conditioning 49:31 [3] 1.8 km (27:34 / km) +17m 26:21 / km

Rockgympa + jogging to and from home

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