Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Mar 11, 2018:

activity	#	time	miles		km		+m
Running	8	6:32:00	41.44		66.69		442
Strength and Conditioning	2	1:20:19	3.7	(21:41)	5.96	(13:29)	47
Orienteering	1	1:05:08	4.55	(14:18)	7.33	(8:53)	43
Cross trainer	1	15:00
Total	8	9:12:27	49.7		79.98		532

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Sunday Mar 11, 2018 #

1 PM

Running warm up/down 18:45 [2] 3.01 km (6:14 / km) +6m 6:10 / km
shoes: Aasics DS trainers blue

Warm up followed by drills and strides

2 PM

Running warm up/down 15:30 [2] 2.72 km (5:41 / km) +33m 5:22 / km
shoes: Aasics DS trainers blue

Warm down

Running intervals 29:11 [5] 6.11 km (4:47 / km) +20m 4:42 / km
shoes: Aasics DS trainers blue

10x2min with 1min recoveries.
Bit tired today but managed to try and push through. No top speed but was working hard anyway. The last 5 were in a bit of slush, so very hard to run fast and got very tight in my right calf from slipping a lot...

Saturday Mar 10, 2018 #

11 AM

Running long 1:35:14 [3] 18.54 km (5:08 / km) +74m 5:02 / km
shoes: Aasics DS trainers blue

Long run with Ellery to and around Djurgården and back. Hip etc getting a bit tight towards the end.
So many tourists and people walking around.

Friday Mar 9, 2018 #

6 PM

Strength and Conditioning 37:30 [3] 4.82 km (7:46 / km) +39m 7:28 / km
shoes: Saucony fastwitch red

Core, balance and weights.

Running warm up/down 12:00 [2]
shoes: Aasics DS trainers blue

Run to and from gym

Cross trainer warm up/down 15:00 [2]
shoes: Saucony fastwitch red

Warm up on cross trainer. Feeling a little tired today... hope I’m not coming down with anything...

Thursday Mar 8, 2018 #

6 PM

Running warm up/down 9:56 [2] 1.45 km (6:52 / km) +49m 5:52 / km
shoes: X-Talons 212

Warm up

Orienteering (Night) 1:05:08 [3] 7.33 km (8:53 / km) +43m 8:38 / km
shoes: X-Talons 212

Nynäsnatt #12 in Östra Nåsten.

So much snow!! Hard to concentrate on the Oing when your puffing away in the snow haha.
Mucked up the first control and started reading in an area too early! then a mistake on #2 and #4 ..otherwise it was fine, just hard to run in the deep snow. Mostly following a lot of snowy tracks made by others.

https://www.livelox.com/Viewer/Nynasnatt-12/Mellan...

Running warm up/down 9:11 [2] 1.28 km (7:10 / km) +22m 6:36 / km
shoes: X-Talons 212

Warm down back to KG

Wednesday Mar 7, 2018 #

6 PM

Running warm up/down 20:16 [2] 3.41 km (5:57 / km) +7m 5:53 / km
shoes: Aasics DS trainers blue

Warm up and some drills. Very tight on my right side (heel, achilles, calf, hamstring)...feels like it is all stemming from the hip.

Running intervals 31:12 [5] 6.59 km (4:44 / km) +14m 4:41 / km
shoes: Aasics DS trainers blue

2x4min (1min recoveries), 10x45/15 (2min recovery), 2x4min (1min recoveries)
Good session! Very tough and felt cold tonight but pushed through without trying to pull something in my leg haha.
Only Johanna, Kristin and Erik (for the first few) tonight so a very small group.

Running warm up/down 16:04 [2] 2.85 km (5:38 / km) +12m 5:31 / km
shoes: Aasics DS trainers blue

Warm down with Johanna

Tuesday Mar 6, 2018 #

6 PM

Running long (Terrain) 1:36:19 [3] 14.57 km (6:37 / km) +116m 6:21 / km
shoes: X-Talons 212

ran the first half with the guys then jumped in with the girls who were running a shorter loop and a little slower so that was mice to finish off with. Lots of snow but good with a few trails in the beginning.

Monday Mar 5, 2018 #

5 PM

Running 38:22 [3] 6.15 km (6:14 / km) +88m 5:49 / km
shoes: Aasics DS trainers blue

Signe was visiting so we did a wee cruise around in the snow before gympa.

Strength and Conditioning 42:49 [3] 1.13 km (37:43 / km) +8m 36:23 / km

Rockgympa

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