Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Mar 18, 2018:

activity	#	time	miles		km		+m
Running	7	5:16:30	31.16	(10:09)	50.15	(6:19)	416
Orienteering	3	4:15:36	19.39	(13:11)	31.21	(8:11)	322
Strength and Conditioning	2	1:11:48	1.33	(54:07)	2.13	(33:38)	13
Cross trainer	1	30:00	3.43	(8:45)	5.52	(5:26)	37
Total	10	11:13:54	55.31	(12:11)	89.01	(7:34)	788

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Sunday Mar 18, 2018 #

10 AM

Orienteering long 1:54:25 [3] 12.98 km (8:49 / km) +204m 8:10 / km
shoes: Icebugs 2017

Warm up

Prologue (small o course to get warmed up) which was very tiring in the crust snow that didn’t hold!

Long training with the girls. Testing different route choices. Tough with the snow!! Fun with gals! Bring on 10mila 2018!

6 PM

Running 54:32 [2] 9.09 km (6:00 / km) +67m 5:47 / km
shoes: Aasics DS trainers blue

Evening jog watching the sunset with Rassmus. Nice to not run in the snow!

Saturday Mar 17, 2018 #

9 AM

Running warm up/down 9:52 [3] 1.74 km (5:40 / km) +22m 5:20 / km
shoes: Icebugs 2017

Chilly

Orienteering race 47:21 [4] 6.27 km (7:33 / km) +37m 7:20 / km
shoes: Icebugs 2017

10mila test race. Unsure how much they will or should look at this given the amount of snow in the forest. Was a mass start with forked controls with lots of snow and tracking!
Very zig zag to my first control and then managed to catch the group until #3 where Hilda and I had a diff forking and lost Johanna and Kristin as we hesitated too much. Then it felt like running in a lot of people’s tracks. Tried to take my “own way” in the end of the long leg but lost a lot of time making my own tracks and lost Hilda’s back and Fay and Hanni passed me.
Fun training anyway even if it was hard to run fast. Still got the heart rate up and was tired after! Good snö puls training and good relay practice to push through and hang on.

Running warm up/down 6:45 [2] 1.06 km (6:21 / km) +1m 6:18 / km
shoes: Icebugs 2017

Wee warm down

3 PM

Orienteering long 1:33:50 [3] 11.96 km (7:51 / km) +81m 7:35 / km
shoes: Icebugs 2017

Did a long course with Hanni. We took turns at leading and tried to verbalize what we were doing. Tough going with a lot of snow which had the crust on top that almost held. Very tiring falling through majority of the time!

Includes running to the start and from the finish.

Friday Mar 16, 2018 #

7 AM

Running 52:12 [2] 10.14 km (5:09 / km) +80m 4:57 / km
shoes: Aasics DS trainers blue

Morning run before breaky

Thursday Mar 15, 2018 #

8 AM

Strength and Conditioning 25:05 [1] 0.47 km (53:36 / km)

Core and then some stretch band exercises and a short bit of rolling and stretching for the hip/right side.

5 PM

Running hills 1:08:22 [5] 10.17 km (6:43 / km) +38m 6:36 / km
shoes: Saucony Fastwitch 7

Treadmill hill intervals with Johanna. 6x2min30sec with 90sec recoveries. Fast flat 3min afterwards.
Tough but fun

Wednesday Mar 14, 2018 #

Note

Definitely resting tonight. Heel and right leg rather sore and tight.

7 AM

Cross trainer 30:00 [3] 5.52 km (5:26 / km) +37m 5:16 / km
shoes: Saucony fastwitch red

BBA Cross training

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Aasics DS trainers blue

To and from the gym. Icy out

Tuesday Mar 13, 2018 #

6 PM

Running long (Terrain) 1:26:44 [3] 11.4 km (7:36 / km) +175m 7:04 / km
shoes: Icebugs 2017

Tisdagsbana P. Opted for a shorter one tonight as was feeling rather run down all day. Tough going in the deep and heavy snow! Really struggled in the end with my calf and foot etc... not good.

Monday Mar 12, 2018 #

5 PM

Running 26:03 [2] 4.55 km (5:44 / km) +33m 5:32 / km
shoes: Aasics DS trainers blue

Jog around with Lisa before gympa. Very slushy and slippery

Strength and Conditioning 46:43 [3] 1.67 km (28:01 / km) +13m 26:59 / km
shoes: Aasics DS trainers blue

Rockgympa plus the jog home. Super foggy out! Seemed like a horror movie! :O

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