Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marie

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
run	13	7:03:41	52.31	(8:06)	84.19	(5:02)	559
orienteering	7	4:54:24	22.3	(13:12)	35.89	(8:12)	510	110c
trail run	7	4:06:15	24.55	(10:02)	39.51	(6:14)	574
boxing	3	3:10:00
yoga	20	2:46:00
bike	1	1:28:01	19.66	(4:29)	31.65	(2:47)	151
zumba	1	50:00
strength	1	40:00
pilates	1	36:00
Total	29	25:34:21	118.83		191.24		1794	110c

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Sunday Mar 31, 2013 #

run 41:00 [1] 7.44 km (5:31 / km) +224m 4:47 / km

Easy run with Sara in Bankeryd. When we stopped to stretch and admire the view at the top of the ski slope the "spyfys" leader was there with all the equipment.
Jogging back we went down along Vättern, the trail was very icy so we had to go slow. The ice on the lake had been pushed against land and created caves and other formations, so cool.

strength 40:00 [3]

SPYFYS (throw up phys) is different strength exercises using car tires and some ropes. Tough. We ended with a run up the ski slope pulling a tire behind.

Saturday Mar 30, 2013 #

Event: Nackheträffen

Note

Decided to skip today's race while we were driving to Bankeryd.
And I pretty much proved yesterday that it just doesn't work when I try to do it all, fit too much into a day.

Friday Mar 29, 2013 #

Event: Friskus Långfredag

yoga 11:00 [1]

trail run 9:40 [1] 1.64 km (5:54 / km) +6m 5:48 / km

warm up

orienteering 44:56 [3] 4.09 km (10:59 / km) +102m 9:46 / km
9c

bad ,bad ,bad (haha sounds funny if you read it in Swedish)

results

FR 6.164 km

Note

music quiz in Bua

Thursday Mar 28, 2013 #

bike 1:28:01 [2] 31.65 km (2:47 / km) +151m 2:43 / km

Nice ride with Elin

Wednesday Mar 27, 2013 #

yoga 8:00 [1]

run 40:21 [2] 7.87 km (5:07 / km) +37m 5:00 / km

Easy evening run. Beautiful sunset over Vendelsö.

Tuesday Mar 26, 2013 #

yoga 6:00 [1]

Monday Mar 25, 2013 #

yoga 8:00 [1]

boxing 1:10:00 [3]

Sunday Mar 24, 2013 #

Event: Seedningsloppet Gbg

run 7:25 [1] 1.18 km (6:16 / km)

warm up

run 40:36 [4] 10.07 km (4:02 / km)

Seeding race for the Göteborg half marathon, this time should get me a spot in the 2nd start group.
Good conditions, flat course, just a bit windy and there were many runners that choose the wrong start position for this race so had to do some zigzagging in the beginning. I finished 4/615 girls.

C • Very nice 7

Saturday Mar 23, 2013 #

run 37:08 [2] 7.83 km (4:45 / km) +1m 4:44 / km

Nice run + kallbad in Varberg, sunny!

Friday Mar 22, 2013 #

pilates (& yoga) 36:00 [2]

with Mike

Thursday Mar 21, 2013 #

yoga 8:00 [1]

trail run 26:48 [1] 3.78 km (7:06 / km) +94m 6:19 / km

warm up jog with Mike & Jossan

trail run 24:00 4.67 km (5:08 / km) +84m 4:43 / km

8 x 2 (1) intervals, M & J joined me for the first two then they went home

trail run 11:04 [1] 2.02 km (5:29 / km)

cool down

Wednesday Mar 20, 2013 #

trail run 38:49 [2] 5.75 km (6:45 / km) +114m 6:09 / km

with Mike by our club house. Snow covered ice.

yoga 8:00 [1]

Tuesday Mar 19, 2013 #

yoga 9:00 [1]

Monday Mar 18, 2013 #

yoga 7:00 [1]

boxing 1:00:00 [3]

This new teacher is creative. Today we did an abs exercise hitting each other in the stomach.

Sunday Mar 17, 2013 #

run 14:13 [1] 2.03 km (7:00 / km) +3m 6:57 / km

warm up

orienteering 27:57 [3] 3.5 km (7:59 / km) +51m 7:27 / km
9c

Mike & I spent the weekend in Göteborg, shopping and then hanging out with my cousin + family who recently moved to a rowhouse in Sävedalen.. right next to awesome orienteering woods, 15km lit trails, so so nice!

This race went well, just a bit hesitant approaching and leaving number 2.
results

FR 4.224 km

C • Orienteering! 2

Saturday Mar 16, 2013 #

Event: IFKs Skatåsstafett & Delsjömedel

Friday Mar 15, 2013 #

trail run 15:02 [1] 2.55 km (5:54 / km) +28m 5:36 / km

with Mike

run 48:29 [3] 10.57 km (4:35 / km) +30m 4:31 / km

on my own, tried to push it a bit, windy. A farmer man who was doing some work next to the road, stopped and watched me as I approached him and when I passed he said "Vilket fint löpsteg du har!" (What a beautiful stride you've got!).

Thursday Mar 14, 2013 #

yoga 7:00 [1]

zumba 50:00 [3]

I subbed, only one girl came but it was still fun!

Wednesday Mar 13, 2013 #

yoga 10:00 [1]

trail run 40:17 [2] 5.4 km (7:28 / km) +61m 7:04 / km

Exploring (without a map) with Mike. Turned my ankle pretty bad.

Tuesday Mar 12, 2013 #

yoga 7:00 [1]

Monday Mar 11, 2013 #

yoga 7:00 [1]

boxing 1:00:00 [3]

Sunday Mar 10, 2013 #

run 10:10 [1] 1.93 km (5:16 / km) +31m 4:53 / km

Mike came along but quickly found a comfortable place in the indoor cafeteria.

An attempt to warm up in the ice cold wind.

orienteering 58:26 [3] 6.6 km (8:51 / km) +208m 7:39 / km
15c

Was better at using the compass to make sure I left controls in the right direction. No big mistakes just a few in the ring. Haven't looked at my route choices much after the race.

results

FR 8.493 km

run 4:19 [1] 0.79 km (5:29 / km) +2m 5:25 / km

cool down

then home for this..
födelsedagstapasknytis

C • Wow! 6

Saturday Mar 9, 2013 #

Event: Hallandspremiären, medel & lång

run 10:44 [2] 1.99 km (5:24 / km) +52m 4:46 / km

warm up

orienteering 33:41 [3] 3.7 km (9:06 / km) +109m 7:56 / km
12c

Lots of small mistakes that adds up. Thought it was easy to read the terrain and didn't use the compass, going in the slightly wrong direction then having to correct as a consequence.

results

FR 4.648 km

yoga 6:00 [1]

Friday Mar 8, 2013 #

yoga 9:00 [1]

run 40:31 [2] 8.62 km (4:42 / km) +93m 4:28 / km

After work run with some guys from Ringhals.

Thursday Mar 7, 2013 #

yoga 8:00 [1]

trail run 28:24 [1] 3.9 km (7:17 / km) +75m 6:39 / km

Jog with Elin, she's been sick for a couple of days.

run 52:21 10.51 km (4:59 / km) +35m 4:54 / km

Then Elin headed home and I ran 10 x 2 (1). Exhausted on the jog back.

Wednesday Mar 6, 2013 #

yoga 8:00 [1]

trail run 52:11 [2] 9.81 km (5:19 / km) +112m 5:02 / km

First lap + some with Mike, then two laps on my own. Trails are ice free, yipee!

Tuesday Mar 5, 2013 #

yoga 10:00 [1]

Monday Mar 4, 2013 #

yoga 6:00 [1]

Sunday Mar 3, 2013 #

yoga 14:00 [1]

run 9:03 [1] 1.38 km (6:34 / km)

warm up

orienteering 53:56 [4] 7.2 km (7:29 / km) +20m 7:23 / km
18c

Another race in the awesome open pine tree forrest. Should have tried to stay more on the line, when it's so runable everywhere extra distance takes extra time. Overran a few controls, again not accurate enough.

results

FR 9.373 km

Great weekend, we stayed in a tipi house at Regenbogen campground which was supercozy! Lots of skis on tv :-)

run 5:59 [1] 0.98 km (6:06 / km) +9m 5:50 / km

short cool down to pick up my jacket at the start

Saturday Mar 2, 2013 #

run 7:31 [1] 0.95 km (7:53 / km)

warm up

orienteering 32:31 [4] 4.1 km (7:56 / km) +7m 7:52 / km
18c

Beautiful, beautiful terrain! So nice to run through. Ran too fast sometimes, wasn't accurate leaving the attackpoint.

results

FR 5.393 km

Friday Mar 1, 2013 #

Event: Pan-Våren

run 23:50 [1] 4.72 km (5:03 / km) +30m 4:53 / km

Morning jog

yoga 9:00 [1]

run 14:41 [2] 2.59 km (5:40 / km) +8m 5:35 / km

to the start

orienteering (night) 42:57 [4] 6.7 km (6:25 / km) +13m 6:21 / km
29c

Well I didn't know that this race would be through forrest - streets - golf course until we were lined up by the maps. It was a mass start but I thought the butterfly loops were forked. Lots of people in the first woods section, didn't really see any girls though. Then we ran through old town of Åhus, some tricky sprint-o-style controls. Less people didn't see any girls. Messed up one of the first controls on the golf course, was 90 degrees wrong.. Then I passed a newly digged 1m deep ditch twice (it wasn't on the map, but I saw after my race that there was a map sample at the competiton center showing the ditch + temporary bridges).
By the second to last control I saw two girls, was pretty tired
though so didn't really push to catch them. Wish I knew I was fighting for top three...

results

FR 8.44 km

run 15:20 [2] 2.73 km (5:37 / km) +4m 5:35 / km

back to our cabin

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