Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kat

In the 7 days ending Sep 14, 2008:

activity

time

miles

Running

3:39:48

24.03

(9:09)

38.68

(5:41)

240

Orienteering

2:28:50

10.16

(14:39)

16.34

(9:06)

Stretching

15:00

Strength Training

12:00

Total

6:35:38

34.19

55.02

240

[1-5]

6:13:38

1:23

0:00

» now

Sunday Sep 14, 2008 #

Running warm up/down 13:03 [2] 1.37 mi (9:30 / mi)
shoes: Green VJ Integrators

Easy jogging before and after.

Orienteering 1:03:03 6.6 km (9:33 / km)
shoes: Green VJ Integrators

EVENT: DM Stafett
TEAM: OK Linne 2: Kat, Becka, Mari
COURSE: D21, 6.6 km, 16 controls
MAP: Frebro, 1:10, 2.5m contours
TERRAIN: Awful. The worst terrain I have experienced so far in Sweden. Very stony, but also lots of vague white areas with nothing but some indistinct marshes and rocks of various sizes. Parts of the forest were actually quite fast, except for the bad footing, but most of it was junk. The map was weird in a few places as well, where "white forest" was actually really green, with low visibility and runnability.
MY RUN: Started off ok, running with the fast girls till #4, where I lost sight of them. Then I made up some time in the next few controls and caught sight of them again, but #8 was a short leg into a weird section of map and I lost some time there trying to figure things out. I ran well on the next two longish legs, but lost some more time in the vague and horrible green stuff in the north section of the map. It felt like every other step I twisted my ankle or put my foot into some hole between two rocks. What a tough race!
RESULTS: 6/10 on my leg, but no result for the team because Mari was hurt.

Saturday Sep 13, 2008 #

Running 10:24 [1] 1.04 mi (10:00 / mi)
shoes: 2008 VJ Integrators

Trying to get warm. I can't believe how cold it is here!

Orienteering 45:47 [4] 3.57 mi (12:50 / mi)
shoes: 2008 VJ Integrators

EVENT: DM Medel
COURSE: D21, 4.5 km, 14 controls
MAP: Some Rånäs map, 1:10, 5m contours
TERRAIN: **Very** stony in places, and also lots of branches on the ground. In general, not very pleasant to run through and junky.
MY RUN: My aim was to keep concentrating the whole time on the orienteering, without losing my focus, and I did this well. Instead, my mistakes came from trouble relating map to terrain. The 5m contour intervals and different type of forest really confused me in a few places, where my vision of what the terrain would look like did not match reality. Lost 6+ minutes over 5 controls...
RESULTS: 17/28 in D21. (10:10 min/km)

Running 5:40 [2] 0.56 mi (10:07 / mi)
shoes: 2008 VJ Integrators

Easy cool-down with Sara.

Friday Sep 12, 2008 #

Running 40:00 [2] 4.82 mi (8:18 / mi)

Two horse loops in Stadsskogen. Felt surprisingly good.

Stretching 5:00 [0]

Thursday Sep 11, 2008 #

Running 20:11 [2] 3.52 km (5:44 / km)
ahr:118 max:141 shoes: Asics 2008

Running to the track. I ran with the orienteering map of the neighborhood, and I think I chose an interesting and quick route.

Running 26:12 4.52 km (5:48 / km) +240m 4:35 / km
ahr:154 max:172 shoes: Asics 2008

The track was being used, so I did hill intervals nearby instead. Each interval was approximately 270m long, with 30m of climb.

2x{4x{hill + easy downhill} + 3 minutes rest}}
Times, avg HR, max HR:
93, 151, 165
98, 159, 170
98, 161, 172
97, 161, 171
(Break)
95, 152, 166
96, 162, 171
98, 162, 171
96, 164, 172

Running 20:14 [2] 3.41 km (5:56 / km)
ahr:142 max:157 shoes: Asics 2008

Run home, via a slightly different (and better) route.

Strength Training (core) 5:00 [1]

Stretching 5:00 [0]

Wednesday Sep 10, 2008 #

Running 40:49 [2] 4.8 mi (8:30 / mi)
shoes: Asics 2008

Easy run with Boris in Stadsskogen.

Strength Training 7:00 [0]

Stretching 5:00 [0]

Tuesday Sep 9, 2008 #

Running 13:15 [2] 1.96 km (6:46 / km)
ahr:127 max:148 shoes: Green VJ Integrators

Running to the start, feeling rushed because I got home just 15 minutes before I had to leave.

Orienteering 40:00 [2] 4.0 km (10:00 / km)
shoes: Green VJ Integrators

Started the middle KM and was having a really good race through the first four controls, but then turned onto an indistinct trail to #5, stopped reading the map properly because I thought I'd be able to match up the big hills and marshes, and just got completely confused. Spent ages working out exactly where I went wrong and then went back to the big trail and practically walked to the control to make sure I got it right. I understand what I did now and how I should have avoided it, but still really disappointed. Decided to not bother finishing the course as it was getting quite dark and I was cold.

Running 30:00 5.0 km (6:00 / km)
shoes: Green VJ Integrators

Since this race was supposed to be a tempo run and I didn't get a proper workout, I did 4x{2 minutes on, 30 seconds off} on the big tracks heading back to the finish before heading home. These weren't quality though, since I couldn't get my HR high enough (avg HRs 149, 159, 160, 166). Combination of cold and somewhat tired legs, probably. Really disappointing training, but hanging out afterwards with Boris, Rachel, and Jasmine made it better.

Monday Sep 8, 2008 #

Note
(rest day)

Time for laundry and work!

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