Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 7 days ending Oct 29, 2017:

activity	#	time	miles		km		+m
Running	3	3:20:22	20.44	(9:48)	32.89	(6:05)	372
Cross trainer	2	2:03:57	6.91	(17:56)	11.13	(11:08)	73
Strength and Conditioning	2	1:54:27	4.26	(26:51)	6.86	(16:41)	86
Orienteering	1	1:44:49	9.97	(10:31)	16.04	(6:32)	143
Total	8	9:03:35	41.58	(13:04)	66.92	(8:07)	674

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Sunday Oct 29, 2017 #

9 AM

Running warm up/down 34:44 [3] 6.07 km (5:43 / km) +68m 5:25 / km
ahr:174 max:191 shoes: X-Talons 212

From Sam and Ross's to Sunnersta. Cold AF! Did a loop with the others once I was there

Running hills 23:51 [5] 2.17 km (10:58 / km) +119m 8:36 / km
ahr:178 max:199 shoes: X-Talons 212

Ski slope intervals. Very tough! Did 8 and I think that was enough...still feeling a little strange, but not too bad.

Running warm up/down 36:11 [3] 5.82 km (6:13 / km) +69m 5:52 / km
ahr:179 max:199 shoes: X-Talons 212

Warm down via Boströms and then back to Sam and Ross's. Was so windy in Gottsundagipen! Also was snowing!

5 PM

Cross trainer 1:06:26 [3] 6.89 km (9:39 / km) +32m 9:26 / km
ahr:149 max:193

Running to and from gym included. Did some Cross training and then some short rehab exercises for my tib post. Johanna joined me on the cross trainer which was nice :)

Saturday Oct 28, 2017 #

9 AM

Orienteering long 1:44:49 [3] 16.04 km (6:32 / km) +143m 6:15 / km
ahr:163 max:185 shoes: Icebugs 2017

Long O in Nåsten. Felt alright for the first hour but then I got extremely tired! I almost felt dizzy and my ears were blocked... was a bit weird... I guess it’s not strange given this cold I’ve had still won’t fully disappear and a mixture of other things in life..

It was very wet out there today and I got a bit cold in the end. The foot actually felt ok which was good.

Friday Oct 27, 2017 #

5 PM

Strength and Conditioning 50:54 [3] 2.91 km (17:30 / km) +42m 16:19 / km
ahr:139 max:185

Core etc and some weights with Hilda at the gym. Includes running to and from the gym.
Very tired... not sleeping so well again :/

Thursday Oct 26, 2017 #

6 PM

Cross trainer tempo 57:31 [3] 4.24 km (13:34 / km) +41m 12:56 / km
ahr:148 max:170

Includes running to the gym and home again.
Did 30min at a tempo pace...felt tough and kept coughing, but the foot felt ok on the cross trainer. Nice of Audrey to meet me there for company :)

Wednesday Oct 25, 2017 #

4 PM

Running 27:11 [3] 4.82 km (5:38 / km) +36m 5:26 / km
ahr:161 max:193

Short evening jog. Didn't have the motivation to do night training in the wet coldness especially with the cough I still have and the sore foot. Also had a better offer of cooking with Åsa at her place ;)

Tuesday Oct 24, 2017 #

5 PM

Running warm up/down 26:09 [3] 4.03 km (6:30 / km) +20m 6:20 / km
ahr:134 max:154 shoes: Aasics DS trainers blue

Warm up plus drills

Running intervals 29:47 [5] 6.16 km (4:50 / km) +52m 4:38 / km
ahr:182 max:203 shoes: Aasics DS trainers blue

2x4min (2min recovery), 10x45/15, 1x4min.

Was supposed to do another 4min in the end, but I just got tireder and tireder and the body couldn't cope. Kept coughing...still not 100% so probably good idea I stopped when I did.

Running warm up/down 22:29 [3] 3.82 km (5:53 / km) +8m 5:49 / km
ahr:182 max:193 shoes: Aasics DS trainers blue

Cool down

Monday Oct 23, 2017 #

5 PM

Strength and Conditioning 1:03:33 [3] 3.95 km (16:05 / km) +44m 15:14 / km
ahr:106 max:158

Strength at the gym with Lovisa. Includes running there and back and a bit of cross trainer.

Foot very sore atm...checked with my specialist (sister) and she suggests it is a tib post injury....need to do exercises and maybe tape it...hopefully recovers with a bit of that and some alternative trainings here and there.

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