Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Apr 23, 2017:

activity	#	time	miles		km		+m
Orienteering	4	5:49:23	27.1	(12:54)	43.61	(8:01)	590
Running	7	3:15:19	20.07	(9:44)	32.31	(6:03)	402
Total	7	9:04:42	47.17	(11:33)	75.91	(7:11)	992

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Sunday Apr 23, 2017 #

9 AM

Running warm up/down 9:59 [2] 1.52 km (6:35 / km) +24m 6:06 / km
ahr:133 max:155 shoes: Icebugs Spirit 5

Nice short warm up before the long. Body rather tired but excited to run well technically!

Orienteering race (Long) 1:55:38 [5] 14.65 km (7:54 / km) +326m 7:06 / km
ahr:166 max:185 shoes: Icebugs Spirit 5

Loooong!
Swedish League #4 WRE Long. Another tough long! Not really any mistakes, few zig zags on some routes and a little mistake getting down to the spectator control, but other than that I was just tired after the night champs. Went at a pretty average speed to make sure that I could keep running all the way through til the end. Sort of worked, but still got tired. Didn't really run with any D21 girls at all! So was a lonely 1:55hr haha

GPS:
https://www.livelox.com/Viewer/Swedish-League-4-la...

Running warm up/down 9:43 [2] 1.49 km (6:32 / km) +30m 5:56 / km
ahr:141 max:156 shoes: Icebugs Spirit 5

just a short warm down. feeling like ill be a bit tired for a few days now :P

Saturday Apr 22, 2017 #

5 PM

Running 23:48 [3] 4.16 km (5:44 / km) +7m 5:41 / km
ahr:150 max:181 shoes: Aasics DS trainer black

Nice jog in Jönköping with Sandra. We were rather tired today...not strange :P

Friday Apr 21, 2017 #

10 PM

Running warm up/down 19:10 [3] 2.63 km (7:17 / km) +26m 6:57 / km
ahr:137 max:162 shoes: Icebugs Spirit 5

Warm up before Night SM. Rather tired...hard to feel energetic at this time!

Orienteering race (Night) 2:02:46 [4] 13.97 km (8:47 / km) +120m 8:26 / km
ahr:163 max:177 shoes: Icebugs Spirit 5

Swedish Night Champs.
wow that was tough! haha. Managed to run ok-ish but then did a big mistake in the end and lost 10min fml :( Guess I can't expect so much as I haven't really trained so much night trainings recently. Was 18th before this mistake and then 31st in the finish :( oh well...
Rather cold and was much longer winning times than expected, so it was tough!
My GPS:
https://www.livelox.com/Viewer/SM-natt-med-Swedish...

Thursday Apr 20, 2017 #

5 PM

Running 32:19 [3] 5.87 km (5:30 / km) +64m 5:13 / km
ahr:143 max:163 shoes: Aasics DS trainer black

Nice jog with Sam after work.

Wednesday Apr 19, 2017 #

6 PM

Running warm up/down 8:24 [2] 1.42 km (5:55 / km)
ahr:134 max:151 shoes: Aasics DS trainer black

Nice warm up with Sam and Lisa

Orienteering 57:04 [3] 7.27 km (7:51 / km) +52m 7:35 / km
ahr:163 max:175 shoes: Icebugs Spirit 5

Training at Tjäderleksbergen in Lunsen.
Took the first two controls a little easier to get into a good flow. Then tried to push a little bit more for the rest of the course, but felt like I was a little tired, so tried to just keep up a good speed and orienteer right. Mistakes on the two long legs when I got close to the controls, otherwise it was a fun evening out in Lunsen :)

Livelox: https://www.livelox.com/Viewer/Tiomilatraning-Tjad...

Running warm up/down 4:57 [2] 0.85 km (5:49 / km) +2m 5:45 / km
ahr:135 max:146 shoes: Icebugs Spirit 5

Nice short jog after to loosen the legs a little

Tuesday Apr 18, 2017 #

6 PM

Running warm up/down 11:29 [2] 2.02 km (5:41 / km) +40m 5:10 / km
ahr:126 max:147 shoes: Aasics DS trainer black

Small warm up before intervals

Running intervals 36:48 [5] 6.56 km (5:37 / km) +86m 5:16 / km
ahr:164 max:183 shoes: Aasics DS trainer black

2x4min, 3x3min, 4x2min. All with half the interval time in rest.

Tough session as we did it on the barkbana loop too which has a lot of up and downs and corners.
Fun session, not many people though. Felt rather tired in my muscles so was hard to push.

Running warm up/down 15:10 [2] 2.36 km (6:25 / km) +26m 6:06 / km
ahr:143 max:157 shoes: Aasics DS trainer black

warm down towards KG and back to blodan with Oppe

Monday Apr 17, 2017 #

10 AM

Running warm up/down 14:02 [2] 2.16 km (6:30 / km) +45m 5:53 / km
ahr:147 max:179 shoes: Icebugs Spirit 5

Warm up...very cold and snow in the forest...eek

Orienteering race (Relay) 53:55 [5] 7.72 km (6:59 / km) +92m 6:35 / km
ahr:176 max:186 shoes: Icebugs Spirit 5

Ran first leg on the first team at Kolmården.

Was not so happy with my performance :( Just didn't get into the flow of running first leg at all! Made mistakes on all of my forkings! :( Kept up for the first long control and felt the pace was fine, but then we split and thats when I started losing my mind... :P
It is a shame as it is my only relay I get to run before 10mila and I actually felt kind of strong and fast today...
Oh well...shit happens...
Fun terrain, shame about the snow and tracking in places though...

Livelox: https://www.livelox.com/Viewer/Kolmardsdubbeln-Kol...

Running warm up/down 9:30 [2] 1.28 km (7:24 / km) +52m 6:09 / km
ahr:144 max:166 shoes: Icebugs Spirit 5

warm down afterwards...felt disappointed :(

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