Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 28 days ending Feb 28, 2005:

activity

time

miles

running

8:25:52

aerobic

6:05:00

biking

3:20:15

cardio

2:25:00

stairclimb

2:15:00

hiking

2:00:00

orienteering

1:52:39

6.4

10.3

280

22 /

26c

84%

weight training

1:52:00

core-strength

1:31:00

Total

29:46:46

6.4

10.3

280

22 /

26c

84%

averages - weight:66.2kg

2:00

0:00

» now

Monday Feb 28, 2005 #

cardio 45:00 [3]
shoes: Saucony Red

weight training 20:00 [3]
shoes: Saucony Red

Sunday Feb 27, 2005 #

hiking 2:00:00 [1]
shoes: Saucony Red

Icy hike up in Ängs with Jason.

Saturday Feb 26, 2005 #

stairclimb 45:00 [3]
shoes: Saucony Red

weight training 20:00 [3]
shoes: Saucony Red

Arms, shoulders, back. (and some abs)

Thursday Feb 24, 2005 #

aerobic 1:00:00 [2]
weight:65.8kg shoes: barefoot/socks

Morning workout. Body still feeling tired.

Wednesday Feb 23, 2005 #

core-strength 20:00 [3]
(rest day) shoes: barefoot/socks

Feeling really run down today, decided to make this the rest day for the week.

Tuesday Feb 22, 2005 #

running 33:32 [3]
weight:66.2kg shoes: IceBug Normal

Warm up and cool down (Avg. HR for entire workout was 162)

running 16:34 [5]
max:194 shoes: IceBug Normal

Hill intervals at Kronen. Steep uphill, 70% into the wind (cold!). Downhill recovery and tempo run in between. 4 sets. Avg. 2:15 uphill.

core-strength 6:00 [3]
shoes: barefoot/socks

Abs

Monday Feb 21, 2005 #

aerobic 1:10:00 [4]
weight:66.2kg shoes: Saucony Red

Gympa training...a bit harder today, perhaps because of my little bout of illness yesterday, though everyone else seemed to be tired/struggling as much as me. While feeling a little more tired than usual, felt good afterwards.

running 34:00 [3]
shoes: Saucony Green

Warm-up, cool-down from work to gympa and from gympa to home...with pack.

Sunday Feb 20, 2005 #

Note
(sick)

Body completely shut down today...maybe too much yesterday, certainly partially induced by the high amount of stress and tension at work just now. Spent the day resting so I would be okay for tomorrow. We'll see.

Saturday Feb 19, 2005 #

weight training 1:00:00 [3]
shoes: Gym Shoes

I am counting 1 hour of the 6-7 hours I spent ripping down, moving/breaking apart, and putting up large waredrobes, etc. in the apartment.

stairclimb 45:00 [3]
shoes: Saucony Red

Friday Feb 18, 2005 #

cardio 1:00:00 [3]
weight:66.7kg shoes: Gym Shoes

Rather nasty outside today, and still not feeling 100% so taking the chicken route and working out inside. BUT will get out on a map tomorrow.

Thursday Feb 17, 2005 #

biking 1:00:00 [3]
shoes: Gym Shoes

Was going to go skiing today, but by the time I got off work, the conditions everyone had turned super icy. Bummer.

Wednesday Feb 16, 2005 #

core-strength 20:00 [3]
(rest day) shoes: barefoot/socks

Rest day...not feeling the greatest so using today as day off this week. Supposed to be a rest (low hours) week anyway, but was trying to do another 7 hour week because of guests coming the following two weeks. We will see how it pans out.

Tuesday Feb 15, 2005 #

aerobic 1:00:00 [1]
shoes: barefoot/socks

Feeling a bit under the weather today so only a light session of aerobics at home.

C • aerobics 5

Monday Feb 14, 2005 #

aerobic 1:00:00 [2]
shoes: barefoot/socks

Low key workout after training week; but tough ab workout.

Sunday Feb 13, 2005 #

running 51:13 [3] *
shoes: IceBug Normal

Today was supposed to be long training day, but because of the snow storm, it turned into a shorter session, and not in the forest. Took the training map with me on the run (running together with Josse and Karo). Feeling pretty tired afterwards. Had a long ordeal of getting back from training the day before. We had driven an hour to the training place in Århus, from the cabin we were staying in near Skorping. It took over 5 hours to get back, including getting a tractor to pull us out of a snow drift we got stuck in along the way. The adventure continued on Sunday, as we were to take the ferry back from Fredrikshaven...the ferries were not running, so we had to drive around to Copenhagen instead and the up to Gothenburg. Over 12 hours. But, at least there is snow now so I can do a little X-C skiing!

C • Good job! 2

Saturday Feb 12, 2005 #

orienteering warm up/down 18:00 [3] *
shoes: IceBug Normal

Morning training: Run to and from start of training with map. Driving icy wind, snow/ice on a rather hilly section of Denmark.

orienteering 51:07 [4] *** 6.5 km (7:52 / km) +200m 6:49 / km
spiked:16/18c shoes: IceBug Normal

Very cold and wet...storm coming. Training on map outside of Århus, near to area for WOC Sprint 2006. Lots of controls, somewhat hilly, a good bunch of people out in the forest going various directions and small controls. Stayed focused most of the way, though not feeling good at all...no energy (not enough food on the ferry night before). The two misses were probably 30 seconds at most...just swinging a bit wide to the right on the first one and to the left on the next. Not your typical denmark...i.e. not flat over much of the map. (Guessing on the climb)

orienteering 43:32 [4] **** 3.8 km (11:27 / km) +80m 10:22 / km
spiked:6/8c shoes: IceBug Normal

Afternoon session: Done in pairs - map memory exercise. One person had the even controls (and start) with lines going to the general area of the odd control, the second person had the odd controls with lines going to the general area of the even controls. While the first person was running, you were to memorize leg to the next control and keep track of where you were on the map, because once the person got to the area of the control, you had to find it. This was made more difficult due to the 1ft (+) of snow that had fallen since the morning workout, plus the driving snow/ice and wind. A few places we were running a bit blind. Plus, the "flags" were light yellow ribbon, so they were a bit hard to see. Nonetheless, did pretty well. Felt much better physically because of lunch.

Friday Feb 11, 2005 #

Note
(rest day)

Leaving for training weekend in Denmark today, with 15 members from IFK. Probably won't do the night orienteering training (haven't got my headlamp yet - though it is ordered!). In Jylland and near Århus on Sat. - good for WOC 2006.

Thursday Feb 10, 2005 #

running 51:50 [3] *
shoes: Saucony Red

Icy rainy morning run with Helen through Slottskogen. Path, field and terrain running. Feeling a bit sluggish, particularly up the hills.

stairclimb 45:00 [3]
shoes: Gym Shoes

weight training 12:00 [3]
shoes: Gym Shoes

Arms/sholders and abs

Wednesday Feb 9, 2005 #

biking 1:00:15 [3]
shoes: Saucony Red

Tuesday Feb 8, 2005 #

aerobic 55:00 [2]
shoes: barefoot/socks

Morning workout

running 32:16 [3]
shoes: IceBug Normal

Warm-up/cool-down at club training. Really cold!!

running 32:15 [5]
ahr:185 max:193 shoes: IceBug Normal

Snabbdistans på golfbana...cold cold cold. Golfbana snabbdistans is always hard for me as my headlamp is not good enough to see the ground properly, and people are not set on one course, but add/cut a bunch of different loops based on their preference. But I am happy to push through it, and the uneven ground is really good for woods training, particularly with all the random deadfall branches scattered on the course because of the storm last month. Watch out for those sand-traps too!

Monday Feb 7, 2005 #

aerobic 1:00:00 [3]
shoes: Gym Shoes

Gympa - aerobic/cardio

running 35:00 [3]
shoes: Saucony Green

Warm-up/cool down with pack.

cardio 40:00 [3]
shoes: Saucony Red

biking 20:00 [3]
shoes: Saucony Red

A bit crowded in the gym.

core-strength 15:00 [3]
shoes: barefoot/socks

Tuesday Feb 1, 2005 #

running 28:00 [3]
shoes: Ice Bug 1

Warm up and cool down. Icy but warmer than last week.

running 31:24 [5]
ahr:185 shoes: Ice Bug 1

Snabbdistans - around the one of the lakes. Hillier than the golf course loop. Tricky because of the ice, in places.

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