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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 31 days ending Mar 31, 2005:

activity # timemileskm+m
  running13 10:20:35 3.04 4.9
  aerobic4 4:20:00
  biking4 4:00:00
  core-strength9 2:38:00
  orienteering1 1:36:28 5.03(19:10) 8.1(11:55) 120
  Total25 22:55:03 8.08 13.0 120
averages - sleep:6.4

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Thursday Mar 31, 2005 #

biking 1:00:00 [3]
slept:6.3 shoes: Gym Shoes

core-strength 12:00 [3]
shoes: barefoot/socks

Wednesday Mar 30, 2005 #

running long 1:27:26 [3] **
shoes: Saucony Red

Run with Helen in Ängs (with map) both on and off trail, in a few areas that I have not been before. Almost no snow, and a big soggy in a few areas (and we went there!). Nice run, good temp, good tempo. Foot a little sore, but not too bad.

Tuesday Mar 29, 2005 #

running 1:03:52 [3]
slept:6.45 shoes: Ice Bug 1

My turn (together with Kjell) to make dinner for club training, so ran from work (with backpack - 15 lbs? - first 24 minutes) and then around delsjon area for rest of run...hilly run today, on and off trail. Felt tired in the beginning, particularly after running up to the clubhouse with the pack, but felt okay near the end.

Monday Mar 28, 2005 #

aerobic 1:20:00 [3]
shoes: Saucony Red

Some cardio mixed in with strength training.

Sunday Mar 27, 2005 #

core-strength 25:00 [3]
shoes: barefoot/socks

Last day in Paris

Saturday Mar 26, 2005 #

running 30:18 [3]
shoes: Saucony Red

To and from Parc Monceau (with a little extra bit on the side streets in the end). Four and one half laps...past the teenagers smooching.

Friday Mar 25, 2005 #

running warm up/down 10:18 [3]
shoes: Saucony Red

warm-up, cool down.

running tempo 25:00 [4]
shoes: Saucony Red

Six loops at Parc Monceau, racing against the other morning runners (Andreanne says they are the local fire-brigade or security guards from the embassays).

Thursday Mar 24, 2005 #

running 30:00 [3]
shoes: Saucony Red

Nearby park (Monceau)

Wednesday Mar 23, 2005 #

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

Note
(rest day)

Took the train out to Versailles, and then through the kings apartments, opera, hall of mirrors, then down along and around the grand canal and back to the city. Got off the train near Eiffel Tower and up to the Champs and home.

Tuesday Mar 22, 2005 #

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

Note
(rest day)

Raining today: walking from Andreannes to Sacre Coeur, down to the Hotel de Ville and then back by the Opera to Andreannes and then out again near St. Madeline and then the Opera house again, then home.

Monday Mar 21, 2005 #

Note
(rest day)

First day strolling around Paris: from Andreannes place to the Arc, down the Champs to the Invalides, then to the Effiel Tower, then along the Seine to the Louvre, a bit in the Latin quarter, then Notre Dame (up to the top), through the Forum back to the Opera house and then home.

Saturday Mar 19, 2005 #

running warm up/down 35:00 [2]
shoes: Orienteering spikes

Warmup to start and at start, cool down with Sandra.

orienteering race 1:36:28 [5] **** 8.1 km (11:55 / km) +120m 11:05 / km
shoes: Orienteering spikes

Horrible race at spring cup. First race of the season. Did not take it safely enough to the first control...thought I had a secure attackpoint, but did not, and then instead of relocating directly, started searching around. Waisted 6 or so minutes on the first control. 2 to 4 were fine, 5 was another disaster (another control in green), then 6-11 were fine, slight mistake on route choice to 12 but by that point my feet were in a large amount of pain because of my o-shoes and I basically could not run the rest of the race and was also loosing concentration. Heartily disappointed with the run. First solution is to get rid of the o-shoes, second solution is the realization (finally) that I tend to loose it when I have a control in scandinavian green, even when I have an attackpoint. So ASAP training in scandinavian green. The foot pain is a worry, but have the next week as a rest week, so will see how that and going back to ice-bugs affects it. Great job Sandy and good job on the relay Sandra!

Friday Mar 18, 2005 #

Event: Sping Cup
 

Note
(rest day)

Rest day before Spring Cup. Only racing on Sat. Unfortunately this is the first race of season, though it was meant to be the second. Regardless, my goals for the race are: 1) personal concentration; 2) holding intensity throughout the entire run. I want to have a good/clean run on which to build confidence for the next month + leading up to World Cups.

Thursday Mar 17, 2005 #

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

Tapering to the weekend...
C • Go for it! 1

Wednesday Mar 16, 2005 #

running 52:38 [3]
shoes: ice Bug spike

Run after work in Ängs...raining, very icy/slushy on the trails. Had to be super careful in a few places, but it was okay most of the time. Very foggy as well, which made for a kind of nice quietness, particularly once I was up on top. Felt pretty good, ankle (taped) felt good most of the way.

Tuesday Mar 15, 2005 #

running warm up/down 31:00 [3]
shoes: Saucony Red

Morning workout on treadmill because of now super icy conditions outside. Plus, keeps me honest doing the tempo run.

running 22:00 [4] 4.9 km (4:29 / km)
shoes: Saucony Red

Tempo run on the treadmill - too icy to run outside. A little sluggish as not used to running so early in the morning, but it was the only time I had to workout today. (Constant meetings). Started into tempo direct from warm-up.

Monday Mar 14, 2005 #

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

Staying off the ankle one more day...plus it is snowing again, damnit!

core-strength 10:00 [3]
shoes: Gym Shoes

Sunday Mar 13, 2005 #

running 30:21 [3]
shoes: Ice Bug 1

Crappy day. 1st was supposed to run in the Halland-relays, but due to club illnesses, my team was dissolved. So stayed home and decided to go for a run in Slotts/Ängs. Same problem as last week...feeling nausea the entire run, though worse this time, and then, to boot, ended up spraining my ankle. Hobbled home feeling quite low. :-(

Saturday Mar 12, 2005 #

core-strength 30:00 [2]
shoes: barefoot/socks

Exhausted after another week of crap at work.

Friday Mar 11, 2005 #

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

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

Thursday Mar 10, 2005 #

core-strength 30:00 [3]
(rest day) shoes: barefoot/socks

Wednesday Mar 9, 2005 #

running 1:04:47 [3]
shoes: Saucony Red

Woods/trail (and a little road) run with Helen "after" (in between) work. Started heading over to Slotts, then across to Ängs, and then back behind Sahlgrenska. Mostly snow, a little ice. Easier running on the packed snow, heavier running on the non-packed snow. Feeling a little tired today after the past two days, and work stuff. But looking forward to this weekend (relay on Sunday). Medium-hill intensity.
C • Hello Karen 2

Tuesday Mar 8, 2005 #

running warm up/down 33:05 [3]
shoes: IceBug Normal

Club training. Somewhat cold and quite icy. Guys ended up doing intervals on asphalt....my feet were not going to handle that, so did snåbbdistans with Jenny C. instead on the 5K loop.

running tempo 25:07 [5]
shoes: IceBug Normal

Snåbbdistans with Jenny C on the 5K loop. Only one or two small patches of ice, rest was snow, sometimes packed, sometimes loose. Rather hilly (rolling) - good training for me downhill running as well. Pushed hard as it was just the two of us.

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

Core training: abs and back at the club gym.
Also 15 minutes stretching.

Monday Mar 7, 2005 #

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

Gympa training with club.

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

To and from gympa (icy)

Sunday Mar 6, 2005 #

running hills 45:43 [4]
shoes: ice Bug spike

Slottskogen...feeling nausea the whole time, so did not go as long as I originally planned.

Friday Mar 4, 2005 #

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

LOOONG week at work. Looking forward to getting outside this weekend for some fresh air, etc.

Thursday Mar 3, 2005 #

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

Tuesday Mar 1, 2005 #

Note
(rest day)

Official rest week this week. Very busy with work and visitors.

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