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Attackpoint - performance and training tools for orienteering athletes

Training Log: KateK

In the last 7 days:

activity # timemileskm+m
  Trail Run3 2:48:07 11.89(14:08) 19.13(8:47) 647
  Orienteering1 2:13:10 6.11(21:48) 9.83(13:33) 43516c
  Total4 5:01:17 18.0(16:44) 28.96(10:24) 108216c
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TuWeThFrSaSuMo

Monday Apr 24 #

Note
(rest day)

Made physio appointment
Re: L ankle/foot

Sunday Apr 23 #

10 AM

Orienteering 2:13:10 intensity: (19:07 @1) + (51:42 @2) + (50:44 @3) + (11:37 @4) *** 9.83 km (13:33 / km) +435m 11:06 / km
ahr:162 max:183 16c shoes: Merrells

Beautiful out. Many silly mistakes.

Saturday Apr 22 #

3 PM

Trail Run 1:55:34 intensity: (7:48 @1) + (33:57 @2) + (1:04:50 @3) + (8:59 @4) 12.66 km (9:08 / km) +411m 7:51 / km
ahr:166 max:183 shoes: Merrells

Attempted Norvan with AliS. Ice/Snow/Slush from 1km past Lynn Loop turnoff to the Debris Chute... so bailed on that and did the clear upper part of the Lynn Loop extension into the regular LL and then back to z car with a bonus loop.

Tuesday Apr 18 #

Note

Registered for Pig War & Score-O with Cascade OC!
Registered for Sage Stomp with Sage OC the weekend afterwards - May is going to be fun!
6 PM

Trail Run 35:23 intensity: (3:04 @1) + (16:31 @2) + (11:30 @3) + (4:18 @4) 4.57 km (7:44 / km) +154m 6:37 / km
ahr:163 max:181 shoes: Merrells

Adventures with AliS

Warm up loop narrowly missing the rain!
7 PM

Trail Run 6:35 intensity: (6 @1) + (36 @2) + (55 @3) + (4:58 @4) 0.45 km (14:40 / km) +65m 8:30 / km
ahr:178 max:185 shoes: Merrells

Mini Sprints Uphill (my ability to add time and stop my watch was suspect should have used the track settings instead of just taking laps... so if it seems all over the place...my bad)

Idea was roughly 10sec sprint, 20-30sec rest...

1S. 14.3
2R. 26.0
3S. 12.0
4R. 33.5
5S. 11.5
6R. 38.1
7S. 15.3
8R. 29.2
9S. 11.1
10R. 19.6
11S. 10.8
12R. 19.1
13S. 10.5
14R. 18.7
15S. 11.0
16R. 19.0
17S. 11.8
18R. 38.1 (talking)
19S. 13.0 (Final Sprint)
20R. 31.1

Trail Run 10:35 intensity: (1 @1) + (2:51 @2) + (6:48 @3) + (55 @4) 1.45 km (7:17 / km) +17m 6:53 / km
ahr:169 max:182 shoes: Merrells

Cool down yog... I stopped before completing the loop because I wanted to walk my post skiing calves :P

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