Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 30 days ending Apr 30, 2005:

activity

time

miles

orienteering

10:13:17

35.11

56.5

1130

92 /

114c

80%

running

7:44:22

aerobic

5:30:00

biking

2:40:00

cardio

1:40:00

core-strength

1:13:00

Total

29:00:39

35.11

56.5

1130

92 /

114c

80%

averages - sleep:6.9 weight:65.1kg

1:55

0:00

» now

Saturday Apr 30, 2005 #

running warm up/down 45:00 [3] ***
shoes: ice Bug spike

Before and after the relay...some on the model map (warm up)

orienteering race 48:47 [5] **** 5.1 km (9:34 / km) +215m 7:54 / km
spiked:14/18c shoes: ice Bug spike

Not a good sleep coming in the race, but feeling pretty good after warming up. Controls 1 through 7 were fine, with one little bobble coming out of 6, but nothing significant. 20 seconds at 8, was above the control and then went just a bit to far. Fine again until on the way to 11. Got too far down into the valley and ended up being too far left, then really slow to recover because everything seemed weird. Map exchange...trying to ditch the girl with me, ended up botching up the first control on second loop, got stuck on the hill just before my control. Rest were okay, though lost 15 second on the second, too high. Feeling really tired the last loop, partially because of the warmer temps I think...not like that in Sweden! Not very happy about the race.

Friday Apr 29, 2005 #

Event: World Cup round 1

orienteering 35:00 [3] *** 4.2 km (8:20 / km) +100m 7:27 / km
shoes: ice Bug spike

Morning training on the model...

orienteering race 19:14 [5] ***** 2.5 km (7:42 / km) +65m 6:48 / km
shoes: ice Bug spike

Wow, I can tell I have not run any sprint races. Okay to the first two, though slow to the first, but then came out of no. 2 the wrong way, and lost at least a minute (ugh). Next up to 10 were fine, though a little bobble on number 6 (ran past it). 10-14 were very tricky technically (very confusing area). At least twice, I hit a dead stop to figure out where I was. All in all, it was okay: just recognizing that if I am to run sprints, I need a lot more sprint racing practice.

running warm up/down 30:00 [3] ***
shoes: ice Bug spike

Most of warm up was on the model map. Cool down with Helen.

Wednesday Apr 27, 2005 #

core-strength 15:00 [3]
slept:6.0 shoes: barefoot/socks

WORK....bleck...

C • 3

Tuesday Apr 26, 2005 #

Note
slept:5.0 weight:65kg (rest day)

"Resting", looking after a sore throat before WCs. Paper is still haunting me...but at least my taxes are done (Swedish ones)! Hurrah!

Monday Apr 25, 2005 #

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

Working again...this paper never ends...its like those spreadsheets...bleck.

Sunday Apr 24, 2005 #

aerobic 45:00 [3]
shoes: barefoot/socks

Home again hom again...avoiding paper writing...

Saturday Apr 23, 2005 #

running warm up/down 37:00 [3]
shoes: ice Bug spike

Warm-up and cool down for first leg of tiomila.

orienteering race 47:02 [5] *** 6.8 km (6:55 / km) +110m 6:24 / km
spiked:9/11c shoes: ice Bug spike

First leg of 3rd "team"...very hard getting around people at the start. Rather wet marshes, but otherwise okay running. Messed-up control #4 and second to last control. Felt very slow; nothing in the legs.

C • good job!! 3

Friday Apr 22, 2005 #

biking 40:00 [3]
shoes: Gym Shoes

Thursday Apr 21, 2005 #

Note
slept:5.5 (rest day)

Tired, sore throat and various other reasons...decided to call it a rest day.

Wednesday Apr 20, 2005 #

running tempo 43:46 [4]
shoes: Saucony Green

In slotts.

Tuesday Apr 19, 2005 #

cardio 40:00 [3]
slept:6.5 weight:64.5kg

Was supposed to be club training day, but endless meetings at work changed that.

Monday Apr 18, 2005 #

aerobic 1:00:00 [3]
slept:5.0 shoes: Saucony Green

gympa, som vanlig

running 23:00 [3]
shoes: Ice Bug 1

Running to and from gympa...

Sunday Apr 17, 2005 #

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

Saturday Apr 16, 2005 #

running warm up/down 28:00 [3]
slept:5.0 shoes: Orienteering spikes

Landehof medium event - unusually warm. Not feeling so good, for non-training related reasons...but lets just say, when it rains it pours. Trying to get concentrated for the race.

orienteering race 36:42 [4] **** 3.3 km (11:07 / km) +50m 10:20 / km
spiked:13/14c slept:5.0 shoes: Orienteering spikes

Good navigation for the most part, missed on control, the rest were exactly where I thought they were. Heavy legs or rather no energy.

Friday Apr 15, 2005 #

running 1:10:19 [3]
shoes: Saucony Red

Morning run with Helen; don't think breakfast settled completely and was too warm (i.e. too many layers).

Thursday Apr 14, 2005 #

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

Map studying while biking.

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

At home.

Wednesday Apr 13, 2005 #

core-strength 20:00 [3]
shoes: barefoot/socks

After grueling 6+ hours of PhD class in Halmstad. My brain hurts.

Tuesday Apr 12, 2005 #

running warm up/down 25:00 [3]
shoes: Saucony Green

orienteering intervals 7:00 [4] ***
shoes: Saucony Green

Was meant to do 5-6 sets of orienteering intervals (2 controls at a time with a break, re-grouping of intervalers afterwards). Got through one set, during which I went over on both ankles, the second time stopping me dead in my tracks. It was way to wet and slippery to be running without o-shoes on, but it was originally intented that we were going to do regular intervals on trails.

orienteering 36:00 [3] ***

So spent the rest of the time on the "deer" trails, worked up to regular speed, navigating around Skatås, on some areas I've not really been, on the new map (finally!). Worked my way around to one or two more controls that were in "safer" ankle areas. Good number of hills. Uphill didn't hurt the ankle.

core-strength 5:00 [3]
shoes: barefoot/socks

C • 3

Monday Apr 11, 2005 #

aerobic 1:00:00 [4]
shoes: Gym Shoes

Gympa training...eddie's favorite!

running warm up/down 34:00 [3]
slept:7.0 shoes: Ice Bug 1

To and from gympa, and home. WINDY! With Josse.

Sunday Apr 10, 2005 #

Note
(rest day)

Had meant to go for a short run today, but today was spent entirely on finishing the paper...from 7AM to 11PM with only a short walk to run Sunday errands. But, hurray, its done. Not sure how great it is, but it is finished, and PhD course #2 can be checked off, after class next wed/thursday.

Saturday Apr 9, 2005 #

running warm up/down 20:00 [3]
shoes: Ice Bug 1

To and from assembly area, and then to the bus home (for the cool down).

orienteering race 53:32 [5] ***** 3.1 km (17:16 / km) +110m 14:40 / km
spiked:11/15c shoes: IceBugSpike2005

Middle distance, of the Gothenburg Double. Rather steep, rocky, very technical, and very wet, so hard to read the marshes - i.e. low flat ground were as wet and grassy as marshes, so it threw me off a few times. Careful but clean to the first 3 controls, too high on the 4 (1-2 mintues), fine again until "long" leg. Was right on, and then stopped early after getting stuck in a green bit. Then got turned around. This must have been an age. Finally clued in and got control. Fine again until 10. Was just a little high, went too far right and then stopped trusting myself and ran around, then back to where I should have been and to the control. Damn lack of confidence, when I am right. Fine again until the second to last control. Standing on top of it and could not see for a downed tree. Ugh. So, obviously not a satisfying run, but it will be good to go and run it again. When it was going well, it was very good. Just have to correct those moments of self-doubt, and listen to myself more.

core-strength 10:00 [3]
shoes: barefoot/socks

At home, as a study break while writing term paper. Has to be 30 pages, on 18, but with a lot of editing and further research to do. I am paying for going away last weekend.

Friday Apr 8, 2005 #

aerobic 45:00 [2]
shoes: barefoot/socks

Thursday Apr 7, 2005 #

running warm up/down 11:00 [3]
slept:6.45 shoes: ice Bug spike

Jog to start.

orienteering 1:09:44 [4] **** 6.4 km (10:54 / km) +120m 9:58 / km
spiked:9/10c slept:6.45 shoes: ice Bug spike

Training with club at Finnsjön, near Pixbo (just south of Gothenburg proper). Starting 2 or 3 at a time, but on gaffeled courses. Started with the map upside-down (compass south instead of north)..ugh...so took a little bit to recover from that. Saw Mia in the 1-2 countrol area (she started after me but had different controls), and then was completely alone the rest of the way. Very very wet in the forest, and rather green most of the way. I am still very slow in the green relative to the Swedes I think, but at least the navigation was right on, though perhaps because I was going so slow, and I was still rather hesitant. Though, I am feeling more comfortable on the maps than last fall.

C • gaffeled courses 4

Wednesday Apr 6, 2005 #

biking 1:00:00 [3]
slept:6.45 shoes: Gym Shoes

Tuesday Apr 5, 2005 #

running warm up/down 28:17 [3]
slept:6.0 shoes: IceBug Normal

To and from interval locale...stig och skogen.

running 27:00 [5]
shoes: IceBug Normal

2 to 2.10 minute forest/terrain intervals with 1minute or less rest. 9 repetitions. A looped interval, a bit harder with the downed trees. The guys did 15, and I think the other girls managed 10 (Mia, Maria, Annica)...I was aiming for 8, pushed through 9 but then knew that was all I could do. Abductors are really sore from gympa yesterday, and generally still a little tired from the weekend training.

core-strength 8:00 [3]
shoes: barefoot/socks

Abs, back, lats at the IFK gym.

Monday Apr 4, 2005 #

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

Gympa training - mix aerobic and cardio.

running warm up/down 22:00 [3]
weight:65.8kg shoes: Saucony Green

To and from gympa with Josse.

Sunday Apr 3, 2005 #

orienteering race 1:21:12 [4] ***** 7.5 km (10:50 / km) +110m 10:05 / km
spiked:11/14c shoes: ice Bug spike

Gillande (or something) meet. Ran the open 9 course. A lot more snow in the forest and different green/white vegetation/mapping. Real problems getting into the map at the start. Once got to number 1, things went fine, though slowly (tired) until 11&12. Flat area in the green, looking for a one contour hill /reentrant. Got off-bearing to the right (not a strong enough attackpoint). Then number 12: into semi-open area...had problems distinquishing between semi-open and white woods (probably just tired). Thicker, with more snow than Sat areas.

running warm up/down 20:00 [3]
shoes: ice Bug spike

To start (1.1km) and then after run (parking lot).

Saturday Apr 2, 2005 #

orienteering warm up/down 10:00 [3]
slept:6.5 shoes: ice Bug spike

Warm up, cool down to start/from last control. Weekend Tiomila training camp with club, outside of Stockholm. Training set up by Fredrik L.

orienteering 1:00:36 [4] *** 7.0 km (8:39 / km) +120m 7:58 / km
spiked:8/11c shoes: ice Bug spike

Morning training run. Good to the first 4 controls (waffling back and forth with Ida), Ida went a different way to #5. #5 okay, but a few little problems, okay to #6 but then lost contact with map and got very confused. Hard to read vegetation, and flat areas vs. swamps as snow made everything wet. Met up with Ida again after #8. Fine for last three controls.

orienteering tempo 45:13 [4] **** 5.0 km (9:03 / km) +50m 8:37 / km
spiked:9/10c shoes: ice Bug spike

Afternoon training with Linda, Maria, Annica and Camilla. Chase start...I went out first. Took maybe not the smartest route to number 1, but spiked it nonetheless. Annica caught me at #2 (bad route choice out of #1), Maria on way to #4. #4-#8 on my own; too hesitant, but everything was making sense. Just before #9, Maria and Annica showed up again. Chasing them to #10 and back to finish.

Friday Apr 1, 2005 #

orienteering race 1:03:15 [5] ***** 5.6 km (11:18 / km) +80m 10:33 / km
spiked:8/11c slept:6.0 shoes: ice Bug spike

Night orienteering relay (2 member teams). I ran second leg; Ida ran first leg for our team. She came to the finish in 4th, together with Maria. I started with Annica, but as she is a stronger runner than I, she was gone after 10 minutes. Took it carefully to the first control (it was a long control), but then had problems with the battery harness after that control (it was not staying connected); lost concentration and headed in the wrong direction to #2. Spent at least 8 minutes relocating and finding #2: Josse caught up to me, we caught up to another girl, Josse split away at #4, other girl went a different way to #6, Josse and I met again on way to #7 and caught the girl again at #8. They pulled away at #10, but screwed up the last control (#11), so I caught them and ended up 2nd place. Very nervous before as have never orienteered at night in Sweden, and not really done any night-orienteering in years. Virgin run with the new headlamp went well. Have to get the harness thing settled.

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