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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  running11 9:40:05 62.89(9:13) 101.21(5:44) 1695
  biking8 4:55:00
  cardio5 4:52:00
  stairclimb2 1:25:00
  core-strength3 1:22:00
  orienteering1 40:02 3.33(12:01) 5.36(7:28) 11011 /14c78%
  strength training2 27:00
  Total23 23:21:07 66.22 106.57 180511 /14c78%

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Wednesday Aug 31, 2011 #

biking 45:00 [3]

stairclimb 40:00 [3]
shoes: Saucony blue

Tuesday Aug 30, 2011 #

biking 1:10:00 [3]
shoes: Inov

6 PM

running warm up/down 11:01 [2] 1.71 km (6:27 / km)
shoes: Inov

Club training in 3 stages (not including warm-up and cool-down). Warm-up to the start point for stage 1, warm-down from end.

orienteering tempo 7:43 [4] * 1.73 km (4:28 / km) +15m 4:17 / km
max:186 shoes: Inov

Stage 1 - trail run with small map. Tempo/race to establish the chase start order. Not really spring in my legs today, but tried to push.

orienteering 15:12 [4] **** 1.83 km (8:18 / km) +25m 7:46 / km
max:186 spiked:5/7c shoes: Inov

After about a 3-4 min rest from the tempo run, starting Stage 2: Small orienteering course. We were started in chase start order based on time differential from the tempo run. As much as I did not have spring in the legs, I even more did not have the map in the head, so the first loop was pretty messy. Direction vague on the first and third control (second I was just on a gravy train), but then I started to adjust and luckily 4-5 had a trail option which allowed for a little reading in for the last two. Not used to 1:15000!

orienteering 17:07 [4] **** 1.8 km (9:31 / km) +70m 7:58 / km
max:186 spiked:6/7c shoes: Inov

2-3 mins break to the Stage 3: Mass start with gaffelling. Now that I was a little more used to the 1:15000 and getting into the map, tried to ignore everyone else more and take my own intiatives. My orienteering was much more clean, though I was moving more slowly as well, and I was much more confident coming into the controls, except #3 where I paided too much attention to someone else and pulled too much left.
Time for more time in the woods - both to build up the ankle strength and terrain speed, and to find the flow - and clean lines.
It is interesting to see how smooth and secure Jenny moves through the forest.

Monday Aug 29, 2011 #

biking 30:00 [3]

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

Abs, lower back with mix of pilates and general ab work.

Saturday Aug 27, 2011 #

cardio 45:00 [3]
shoes: Saucony blue

strength training 12:00 [3]
shoes: Saucony blue

Shoulders and back

Friday Aug 26, 2011 #

biking 30:00 [3]
shoes: Saucony blue

running 46:43 [3] 9.07 km (5:09 / km) +130m 4:48 / km
shoes: Saucony blue

After work run in Delsjon....jelly legs but tried to push the tempo a bit, especially on the second half.

Thursday Aug 25, 2011 #

biking 30:00 [3]

Tuesday Aug 23, 2011 #

cardio 40:00 [3]
shoes: Saucony blue

In between conference activities....

Sunday Aug 21, 2011 #

running 1:07:37 [3] 11.06 km (6:07 / km) +167m 5:41 / km
shoes: Saucony blue

From the lock where they let us jump off the boat down to Söderköping and then in the woods/hill on the north side of Söderköping before a final little jog in town. A bit sluggish and tired today.

Saturday Aug 20, 2011 #

running 47:23 [3] 8.64 km (5:29 / km) +56m 5:19 / km
shoes: Saucony blue

Afternoon run down to Roxan lake from where the boat let us off, and around the area while waiting for the boat to go through the locks :-)

Friday Aug 19, 2011 #

running 35:42 [3] 6.42 km (5:34 / km) +266m 4:36 / km
shoes: Saucony blue

A wet evening run in Motola when the boat docked and dinner had gone down enough to manage a run, but it was still pushing the comfort level a bit.

Thursday Aug 18, 2011 #

running 49:51 [3] 9.27 km (5:23 / km) +50m 5:14 / km
shoes: Saucony blue

Run during our stop at Läcko slott while on the Göta Kanal tour with mum and dad. Beautiful day, but very little sleep last night because our rooms were placed directly over the engine room which was chuggling away all night. Rooms have been changed thank goodness!

Tuesday Aug 16, 2011 #

running 1:02:28 [3] 11.13 km (5:37 / km) +147m 5:16 / km
shoes: Saucony blue

Running in Skatås with Jase after watching the sprint final on SVT play - so had to have a few little terrain sections in the run (Jason not so amused).

Monday Aug 15, 2011 #

cardio 45:00 [4]
shoes: Saucony blue

strength training (arms and back) 15:00 [3]
shoes: Saucony blue

biking 30:00 [3]

Saturday Aug 13, 2011 #

running 44:44 [3] 8.02 km (5:35 / km) +153m 5:06 / km
shoes: Saucony blue

Lerskil run with Jase - tired today....lots of blackberrys along the route...will go back to get some for pie later :-)

Friday Aug 12, 2011 #

core-strength 15:00 [2]
shoes: barefoot/socks

Work day and then not feeling so well (funny tummy)

Thursday Aug 11, 2011 #

running 1:23:17 [3] 14.13 km (5:54 / km) +90m 5:43 / km
shoes: Saucony blue

Explorative run with Jason out near GK...even ran into farmer Sven - opps - and turned around on ourselves a bit, but in general ok! Will be funny to see the loop on Garmin :-)

Tuesday Aug 9, 2011 #

biking 30:00 [3]

running hills 43:34 intensity: (24:40 @3) + (18:54 @5) 6.6 km (6:36 / km) +136m 5:59 / km
ahr:153 max:171 shoes: Inov

Our woods interval loop near the house. Did about 2 km warm up and 2km warm down. The intervals are a loop, so it is continual running. This is more fun now with my Garmin :-). Set of 6 (getting started again):
2.57
3.07
3.10
3.13
3.13
3.14
I don't think I was perfect on hitting the splits at exactly the same spot, but this is close enough. I was definitely feeling the stairclimb workout from yesterday.

Monday Aug 8, 2011 #

biking 30:00 [3]

stairclimb 45:00 [4]
shoes: Saucony blue

Friday Aug 5, 2011 #

core-strength (pilates) 42:00 [3]
shoes: Saucony blue

Thursday Aug 4, 2011 #

running 1:27:45 [3] 15.16 km (5:47 / km) +500m 4:58 / km
shoes: Saucony blue

Run rundt båda delsjon delar.

Wednesday Aug 3, 2011 #

cardio 1:02:00 [3]
shoes: Saucony blue

Monday Aug 1, 2011 #

cardio 1:40:00 [3]
shoes: Saucony Omni

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