Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 31 days ending May 31, 2005:

activity

time

miles

running

7:41:47

biking

5:41:59

orienteering

3:46:00

12.8

20.6

690

stairclimb

2:49:35

aerobic

1:56:00

core-strength

1:50:00

weight training

1:16:00

hiking

1:00:00

cardio

50:00

Total

26:51:21

12.8

20.6

690

averages - sleep:8.1 weight:65.3kg

2:32

0:00

» now

Tuesday May 31, 2005 #

biking 19:00 [3]
slept:6.5 shoes: Ice Bug 1

Biking to work in the morning...trying to figure out some routes. This one started well, but then I was on the wrong side of the road (i.e. no bike path), and got a couple funny looks from the peds. Whoops :-)

biking 30:31 [3]
slept:6.5 weight:65kg shoes: Ice Bug 1

Longer and hilly route home.

core-strength 26:00 [3]
shoes: barefoot/socks

Monday May 30, 2005 #

running 1:00:27 [4]
weight:65kg shoes: Saucony Green

Trail and terrain in Ängs. New part of woods...BIG HILL, but could see all the way to the ocean from the top, so it was worth the effort! Great run...felt really strong.

Sunday May 29, 2005 #

biking 50:28 [3]
shoes: Ice Bug 1

Testing out the new bike...and figuring out the bike paths around town and out to Skatås

hiking 1:00:00 [1]
shoes: Ice Bug 1

Out on the islands with Jason and IFG group.

Saturday May 28, 2005 #

stairclimb 45:00 [4]
shoes: Gym Shoes

biking 30:00 [3]
shoes: Gym Shoes

Friday May 27, 2005 #

aerobic 32:00 [3]
shoes: barefoot/socks

At home...

Thursday May 26, 2005 #

running 38:17 [3]
shoes: Saucony Red

In Slotts - trail and terrain.

weight training 15:00 [3]
shoes: Saucony Red

Wednesday May 25, 2005 #

biking 40:00 [3]
shoes: Gym Shoes

Monday May 23, 2005 #

Note

Conference here...maybe no official training, but I have running back and forth to different locales, setting things up etc. So at least a little bit active.

Sunday May 22, 2005 #

running 42:16 [3]
shoes: Saucony Red

Morning run in Slotts before the next conference craziness...

weight training 30:00 [3]

Friday May 20, 2005 #

running 25:00 [3]
shoes: Saucony Red

weight training 31:00 [3]
shoes: Saucony Red

biking 20:00 [3]
shoes: Saucony Red

Triple Helix conference in Torino (Turin) Italy. Trapped in conference rooms past days. Finally managed to sneak out for a gym session.

C • Italy? 2

Thursday May 19, 2005 #

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

In hotel room...

Monday May 16, 2005 #

stairclimb 45:00 [3]
shoes: Ice Bug 1

In between paper writing and work, again...

Sunday May 15, 2005 #

stairclimb 29:35 [3]
shoes: Ice Bug 1

between paper-writing sessions at work

biking 40:00 [3]
shoes: Ice Bug 1

aerobic 24:00 [2]
shoes: barefoot/socks

including core strength stuff.

Saturday May 14, 2005 #

running 1:26:25 [3]
shoes: Saucony Red

Trails and terrain in Ängs and Slott...started out cloudy, but got sunny and warm. Foot is hurting a little, have to keep an eye on that.

Friday May 13, 2005 #

running 45:44 [3]
shoes: Saucony Red

Lunchtime run with Helen in Slottskogen. Sunny and warm and nice and green! Little rolling hill run, with the big hill at the end (on the way home).

core-strength 17:00 [3]
shoes: barefoot/socks

Wednesday May 11, 2005 #

cardio 50:00 [3]
shoes: Gym Shoes

stairclimb 10:00 [2]
slept:6.5 shoes: Gym Shoes

Tuesday May 10, 2005 #

running warm up/down 35:12 [3]
shoes: Saucony Red

Trail and forest.

orienteering intervals 35:40 [5] **
slept:6.45 weight:66kg shoes: Saucony Red

Hill intervals near the mast at Delsjon. Central hilltop, with 8 controls. Run down the hill to a control and then back up to the hilltop control point. Together with the guys and gals...gals did not go quite as far as the guys as we attempted to get back about the same time, because 1 min rest in between. So sometimes the rest was a little more, sometimes a little less (but very slow recovery jogs around the hilltop in between intervals). Was not running 100% all out because had only sneakers, not o-shoes, but certainly pushing hard anyway. Good to practice running downhill as well! I need training there too! Nice day, a little cool.

Monday May 9, 2005 #

running 43:26 [3]
slept:6.45 shoes: Saucony Red

A few hills but mostly flat. Felt okay, though ankle was a bit weird. Beautiful evening, and got to run in some new areas of town.

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

Sunday May 8, 2005 #

aerobic 1:00:00 [3]
shoes: barefoot/socks

Saturday May 7, 2005 #

biking 40:00 [3]
shoes: Gym Shoes

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

Friday May 6, 2005 #

core-strength 25:00 [3]
(rest day) shoes: barefoot/socks

The tiredness hit me hard today.

Thursday May 5, 2005 #

biking 1:00:00 [2]
shoes: Gym Shoes

Lower intensity.

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

Wednesday May 4, 2005 #

stairclimb 40:00 [3]
weight:65kg shoes: Gym Shoes

biking 12:00 [3]
shoes: Gym Shoes

Tuesday May 3, 2005 #

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

Warm up on model map and in field near start. Cool down in wet field in sight of my doping controler, since I was randomly selected for doping test today. Ugh, took forever to complete after racing - like 2 hours. Though they said some of the athletes from the day before (sprint final) had taken over 3 hours. One of the french athletes actually pulled out his lap top and watched a movie while he was waiting for the urge. Necessary team gear for World Champs??

orienteering race 47:39 [5] **** 5.1 km (9:21 / km) +215m 7:43 / km
shoes: ice Bug spike

Clean (and good) run until #11...hit the guys control first. Then fine until #16. Big mistake at #16. Extra mountain bike trails not on map threw me off...did not follow bearing correctly. Then slower through the next tricky controls (sloppy). Lost second at each control. Rain did not help reading the map...really hard to read in the complex section. But really good course. Much more interesting and technical than all the others, save the intensity of the sprint qualifier.

Monday May 2, 2005 #

running warm up/down 25:00 [3]
shoes: ice Bug spike

A little on the model map...cool down on the track in arena (we were supposed to be rather quar. but not sure how effective that was.

orienteering race 19:50 [5] **** 3.1 km (6:24 / km)
shoes: ice Bug spike

Clean to 1 and 2, stuffed up 3 by a minute, and then 4 by 40 seconds...head just left the body. After that, Sandra caught me around 5 to 6. She was moving a bit faster than I was as well, and I was de-mmotivated because I knew I had already lost it. Quite warm.

Sunday May 1, 2005 #

running warm up/down 30:00 [3] ***
shoes: IceBugSpike2005

Warm up and cool down...some of it on warm up map. Cool down was difficult, foot pain.

orienteering race 2:02:51 [5] *** 12.4 km (9:54 / km) +475m 8:19 / km
shoes: IceBugSpike2005

Well, not really sure how I feel about today. Happy to have finished at any rate. Start of race was good, through about 12th control, then took a bad route to 13, 14 okay, 15 okay route, not well executed at the end, but should have taken a less steep option. On way to 16 really feeling dead. Felt like I slowed way down, but splits are not as bad as I felt. 16-20 okay. 21 really feel pain in my foot and starting to cramp. Rest of the race was a chore to get through, but with some okay legs at times. Good to have pushed through the cramps and foot pain, but should have been better prepared going into it ( more hill and heat training). Also need a better nights sleep before hand.

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