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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kat

In the 7 days ending Apr 12, 2009:

activity # timemileskm+m
  Strength Training3 2:02:00
  Orienteering2 1:31:11 6.84(13:20) 11.0(8:17) 250
  Cross-Training4 1:10:00
  Stability5 1:02:00
  Running1 25:00 1.65(15:10) 2.65(9:25) 393
  Stretching4 20:00
  Total7 6:30:11 8.48 13.65 643
  [1-5]7 6:10:11

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MoTuWeThFrSaSu

Sunday Apr 12, 2009 #

Cross-Training (biking) 10:00 [2]

Strength Training 55:00 [1]

Legs felt slightly fatigued after the two orienteering sessions, but still good.

Stability 15:00 [1]

Stretching 5:00 [0]

Saturday Apr 11, 2009 #

Orienteering 33:51 [4] 4.2 km (8:04 / km)
shoes: 2008 VJ Integrators

EVENT: Arosträffen
COURSE: D21, middle distance, 3.7 km, 11 controls
MAP: Geddeholm, 1:10,000, 2.5m contours
TERRAIN: Very open forest with good visibility, but very rocky and lots of branches on the ground.
MY RUN: Physically, felt great. Technically, I cannot navigate at the speed I was running towards the end. But it was fun and my first real race in ages.
RESULTS: 18/46 in D21.
Route.

Friday Apr 10, 2009 #

Orienteering 57:20 intensity: (27:20 @3) + (30:00 @4) 6.8 km (8:26 / km) +250m 7:07 / km
shoes: 2008 VJ Integrators

Open course at Stigtomta. Hilly and enjoyable, though not as many controls in the technical parts as I had hoped for. Quickroute here. I hurt my foot a bit again, but nothing serious. Still ok to run the middle distance tomorrow.

Thursday Apr 9, 2009 #

Cross-Training (spinning) 10:00 [2]

Strength Training 1:02:00 [1]

Boris claims my legs look bigger now. I don't know about that, but at the very least I can now do exercises that I couldn't before. :-)

Stability 17:00 [1]

Eccentric training with 30 kgs (some pain, but the acceptable kind.)

Stretching 5:00 [0]

Wednesday Apr 8, 2009 #

Running (treadmill) 25:00 intensity: (12:00 @3) + (5:00 @4) + (8:00 @5) 2.65 km (9:25 / km) +393m 5:25 / km
shoes: Asics Cumulus 2009

11 minutes of alternating jogging and walking, then my usual intervals (4x2, with 1 minute walking rest at 4.1 km/hr}, but at a slightly faster pace (9.4 km/hr, instead of 9.3 km/hr). First two felt good, but the last one was tough (legs starting to feel heavy). All at 15% grade. Despite my cold, the intervals felt fine, but afterwards I felt totally out of energy and it took a while for the hot/feverish feeling to go away. So perhaps I shouldn't have done that, but too late now!

Cross-Training (spinning) 10:00 [2]

Strength Training (core) 5:00 [1]

Stability 15:00 [1]

Stretching 5:00 [0]

Note

One of the gym staff members was cleaning the women's changing room when I finished my training. He seemed really surprised to see me heading towards the showers, and it took him more time than it should to ascertain that there was indeed a naked woman walking towards him. Poor, confused man.

Tuesday Apr 7, 2009 #

Stability 10:00 [1]

Note
(sick) (rest day)

Practiced for my masters thesis presentation all day, then gave the presentation in the afternoon and went to celebrate.
C • Congratulations! 4

Monday Apr 6, 2009 #

Cross-Training 40:00 [2]

25 minutes on the stepper (level 7), then 15 minutes biking. I was reviewing the slides for my masters thesis presentation the whole time. It's tomorrow!!! Legs feeling tired now.

Stability 5:00 [1]

Stretching 5:00 [0]

Note
(sick)

Woke up with a sore throat. Annoying, but didn't affect my training.

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