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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marie

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  run8 6:55:10 48.5(8:34) 78.06(5:19) 546
  orienteering4 5:24:21 18.84(17:13) 30.31(10:42) 80963c
  zumba5 4:30:00
  boxing3 3:10:00
  trail run4 2:34:35 15.09(10:15) 24.29(6:22) 248
  yoga15 2:13:00
  pilates2 1:18:00
  strength1 35:00
  Total27 26:40:06 82.43 132.66 160363c

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Thursday Jan 31, 2013 #

yoga 8:00 [1]

trail run 47:56 [1] 7.22 km (6:38 / km) +82m 6:17 / km

After work jog with Annika. Didn't have to turn the headlamp on, yay!

Wednesday Jan 30, 2013 #

yoga 9:00 [1]

run 18:26 [2] 3.11 km (5:55 / km) +5m 5:52 / km

Warm up jog with Elin. Windy! And cool waves of crushed ice.

run 30:00 intensity: (10:00 @1) + (20:00 @4) 6.38 km (4:42 / km) +39m 4:34 / km

10 x 2 (1)
On some of them we had to slow down because of icy trails.

run 14:39 [1] 2.26 km (6:29 / km) +11m 6:20 / km

Cool down, two laps around the fortress. And then a visit at kallbadhuset, nice!

Tuesday Jan 29, 2013 #

yoga 7:00 [1]

Monday Jan 28, 2013 #

yoga 10:00 [1]

boxing 1:00:00 [3]

My boxing buddy (and office neighbor) Annika was back. She's better at holding the pads than the girl I've been boxing with the last couple of weeks.
Abs exercise was everyone connected by the feet in a chain on the floor where we passed 3 medicine balls, constantly crunching and then dipping the ball above our head when we got one, for about 5min.

Sunday Jan 27, 2013 #

run 19:34 [1] 2.32 km (8:26 / km) +125m 6:39 / km

Jog to the start with Jossan & Elin

orienteering 43:41 [2] 4.17 km (10:29 / km) +76m 9:36 / km
15c

6 x o-intervals, designed by Lasse. We took turns starting first, 15s apart and jogged together from the last control to the next start. I felt like I was good at reading and orienteering by the contours during this, maybe while this map is less detailed. Great training! And fun!

run 13:23 [1] 2.13 km (6:18 / km) +18m 6:03 / km

Jog back

zumba 1:00:00 [3]

Went with Lisa to check out this zumba class again. Unfortunately the regular teacher wasn't back yet but it was better this time and I enjoyed it.

Saturday Jan 26, 2013 #

orienteering 1:53:52 [2] *** 9.55 km (11:56 / km) +174m 10:56 / km
16c

Långpass with Elin. We did part of the H21E course from 3rd stage of Hallands 3-dagars last summer. Tricky terrain, lots of details.

Friday Jan 25, 2013 #

yoga 11:00 [1]

Thursday Jan 24, 2013 #

strength 35:00 [2]

Core class at Ringhals

run 18:04 [1] 2.99 km (6:02 / km) +12m 5:55 / km

Warm up jog with Elin. Wow! Stunning sunset, moon is almost full, the ice had cracked up in little "volcanoes" around the rocks.. really beautiful to run along the water here now.

run 35:08 intensity: (15:38 @1) + (19:30 @4) 7.19 km (4:53 / km) +25m 4:48 / km

3 x 3 (1), 2 (1), 1 (1), 30s (1) except we took 3 min rest before the last set

Very cold and I didn't wear my winter tights while they don't have a pocket for the head lamp battery, thighs were freezing. Hurt to inhale cold air too.
Have a sore throat now, hope it's just temporary.

trail run 14:33 [1] 2.06 km (7:03 / km) +26m 6:38 / km

Cool down jog

Wednesday Jan 23, 2013 #

yoga 7:00 [1]

trail run 57:08 [2] 9.16 km (6:14 / km) +39m 6:07 / km

Jogged with Annika on the lit trail loop in Bua. Then sauna, cold bath (-1°C, there was a cut up hole in the ice) and fika with the Löftan ladies.

Tuesday Jan 22, 2013 #

yoga 7:00 [1]

Monday Jan 21, 2013 #

yoga 9:00 [1]

boxing 1:10:00 [3]

Sunday Jan 20, 2013 #

orienteering 1:35:30 [2] *** 9.97 km (9:35 / km) +345m 8:10 / km
18c

Made up a course from the permanent controls by our clubhouse. Had a lot of trouble with a boulder on a slope (9), after a long time wandering I went back to basics and found it. Actuallly also had trouble with the following dot knoll on a slope (10). Aha! Should practice slope-o..
Then was a bit confused when two controls (13, 14) weren't there.. but Elin hadn't found them either.

Saturday Jan 19, 2013 #

run 1:18:13 [2] 15.59 km (5:01 / km) +1m 5:01 / km

Beautiful sunny winter day. Ran along the water in Varberg. Saw a family shoveling the ice to skate and one guy on a stand up paddleboard. Then some sauna + cold baths (0°C).
At Kallbadhuset was also local celebrity Sara Löfgren.

Friday Jan 18, 2013 #

yoga 9:00 [1]

run 31:41 [2] 6.56 km (4:50 / km) +38m 4:41 / km

Afternoon run

Thursday Jan 17, 2013 #

yoga 9:00 [1]

zumba 40:00 [2]

Class in Ringhallen. Going through new songs, so not that intense.

Wednesday Jan 16, 2013 #

pilates (& yoga) 38:00 [2]

run 18:37 [1] 3.17 km (5:52 / km) +13m 5:45 / km

Warm up jog with Elin. Snow on the ground, cold, no wind.

run 32:00 intensity: (8:00 @1) + (24:00 @4) 6.87 km (4:39 / km) +27m 4:34 / km

8 x 3 (1)
This felt better than expected, considering I just was sick and I can't remember last time I did intervals.

run (road & trail) 18:00 [1] 2.6 km (6:56 / km) +34m 6:30 / km

Cool down jog. It was dark by now so we turned our headlamps on, my Dinotte light looked so weak compared to Elin's monster lamp. She showed me a trail that led to her backyard.

Tuesday Jan 15, 2013 #

yoga 9:00 [1]

Monday Jan 14, 2013 #

boxing 1:00:00 [3]

Wow, either I'm still a bit sick or it was just tough doing this after a month break. Felt like I was gonna puke after the warm up.

Sunday Jan 13, 2013 #

orienteering 1:11:18 [2] *** 6.63 km (10:46 / km) +214m 9:16 / km
14c

Jossan shadowed me around this course which gave me a whole lot more than "just running it" would have done. We stopped a few times to discuss. I was saying my plan and thoughts out loud along the way, what I register etc.
We had some trouble by number 10 and so did Elin & Daniel who were running back and forth in that area at the same time.

From this run I realized:
.. that I'm doing pretty good over all
.. a lot of times I start a leg by running fast using the compass and when I'm about halfway along the leg I would start looking for features to use, like "oh that must be this trail, let's use that" - I should strive to have a plan for the whole leg
.. sometimes especially for short legs I feel that I don't have time to set my compass - I do have time, those extra seconds is a well worth investment
.. approaching a control I tend to act like a pinball bouncing off features along the way - I should pick a line of features, slow down and check them off as I pass them to get a straighter/safer/faster route to the control
C • Pinball 3

zumba 1:00:00 [3]

Tried a local zumba class. Didn't like this teacher's style and music that much but it was a good workout.

Saturday Jan 12, 2013 #

run 49:47 [2] 9.06 km (5:30 / km) +115m 5:10 / km

Nice cold afternoon run, sun was slowly setting and coloring the sky orange-purple-pink. Ran through Borrås skåra gorge and it was an ice chute, fell and landed hard on my elbow, took some time to shake that off.

Friday Jan 11, 2013 #

yoga 8:00 [1]

run 37:38 [2] 7.83 km (4:48 / km) +83m 4:34 / km

with some guys at work

Thursday Jan 10, 2013 #

yoga 10:00 [1]
(sick)

zumba 1:30:00 [2]

Still a bit sick. Practiced zumba on my own in ringhallen, want to have a class prepared in case I'm asked to sub.

Wednesday Jan 9, 2013 #

yoga 10:00 [1]
(sick)

Monday Jan 7, 2013 #

yoga 10:00 [1]
(sick)

Sunday Jan 6, 2013 #

Note
(sick)

Back in Sweden. The cold bounced back, now with stuffy sinuses.

Saturday Jan 5, 2013 #

pilates (& yoga) 40:00 [1]
(sick)

Friday Jan 4, 2013 #

zumba 20:00 [2]
(sick)

Big belly Astrid helped me remember the steps to a few songs.

Thursday Jan 3, 2013 #

Note
(sick)

Feeling better but not 100%.

Mike took the day off and we continued packing up the cars for shipping them to Sweden.
Then dinner at c.o. jones, yay! And spent the night in the house with the prettiest Christmas tree in Hamden, thanks R&B!
C • Hee hee! 1

Wednesday Jan 2, 2013 #

Note
(sick)

And I caught the virus that's been in the house during the holidays. Sore throat and a heavy head.

Tuesday Jan 1, 2013 #

trail run 34:58 [1] 5.85 km (5:59 / km) +101m 5:30 / km

A slow motion day

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