Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marie

In the 7 days ending Sep 1, 2013:

activity	#	time	miles		km		+m
orienteering	4	3:19:25	13.18	(15:08)	21.2	(9:24)	352	43c
trail run	3	1:14:59	9.36	(8:01)	15.07	(4:59)	272
run	2	1:13:38	8.78	(8:23)	14.14	(5:13)	122
yoga	6	1:06:00
zumba	1	15:36	0.11	(2:25:07)	0.17	(1:30:10)	5
Total	6	7:09:38	31.43		50.58		751	43c

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Saturday Aug 31, 2013 #

yoga 9:00 [1]

zumba 15:36 [3] 0.17 km (1:30:10 / km) +5m 1:18:47 / km

Awesome warm up. Probably used a bit too much energy right before the start of the relay but it was so much fun.

trail run 13:01 [4] 3.04 km (4:17 / km) +50m 3:57 / km

First leg in 3 x 3km cross country relay. We were the only women's team. There was a total of 23 teams signed up and only 9 came to start. People partied too hard Friday night.

orienteering 47:47 [3] *** 4.8 km (9:57 / km) +102m 9:00 / km
13c

Chase start, I started first with a 14 min gap to the next woman. Again on and off trails. Mistake on #6 and #11, should have used safer attacks. Felt pretty tired after a tough weekend of racing.
FR 6,842km

run 5:42 [1] 0.97 km (5:51 / km)

cool down

Note

Went home with 4 gold medals =)

Friday Aug 30, 2013 #

yoga 12:00 [1]

run 6:19 [1] 1.05 km (6:01 / km) +34m 5:11 / km

warm up

trail run 12:01 [4] 2.96 km (4:03 / km) +38m 3:49 / km

Vattenfall championships in Trollhättan, 3km cross country

run 7:50 [1] 1.39 km (5:38 / km) +18m 5:17 / km

cool down

orienteering 30:54 [3] *** 3.0 km (10:18 / km) +22m 9:56 / km
10c

Lots of trails to keep track of. I started last, caught a few ladies along the course. Not used to 1:7500 scale map, everything came up so fast. Big mistake on #6 otherwise stable.
FR 4,181km

run 8:43 [1] 0.88 km (9:55 / km) +1m 9:52 / km

warm up

run 45:04 [3] 9.84 km (4:35 / km) +69m 4:25 / km

10km race. I was signed up for 15km but felt it wouldn't be a good idea with my heel tendon. Still tempted to run so I changed to 10km. Ran at a ~4:30 min/km pace.
Got a really good massage afterwards, left hamstring-calf-heel.

Thursday Aug 29, 2013 #

yoga 14:00 [1]

Wednesday Aug 28, 2013 #

yoga 13:00 [1]

trail run 49:57 9.06 km (5:31 / km) +184m 5:00 / km

8 x 2 (1) on the trails by our clubhouse pre-meeting. Ouch, my heel tendon.

Tuesday Aug 27, 2013 #

yoga 10:00 [1]

orienteering 1:10:42 [2] *** 7.46 km (9:29 / km) +206m 8:20 / km
20c

A "traffic light" themed o-training by Skärsjön. Lots of climb. Partly wonderful woods and partly really slow due to trees all over the ground. It went well except for number 3, 4 and 7. Can't believe I was so off, looking so much higher for #3. But after I finally figured it out I saw Elin making the same mistake. Must have passed right by #4, it was a bit hidden. By #7 it was logged (not on the map). Otherwise happy with my navigation and ability to keep moving even if the legs felt tired.

Monday Aug 26, 2013 #

yoga 8:00 [1]

orienteering 50:02 [1] ** 5.94 km (8:25 / km) +22m 8:16 / km

Course setting for an orienteering event with my work group next week. Biskopshagen is a nature preserve, beautiful area. Although not that good for setting a beginners course.

I don't have OCAD, had to borrow a friends PC to set this course. I remember there was a small program that I used in the US just for making the control description sheets. I don't have it anymore and I've googled it unsuccessfully. Does anybody know which program I mean?

C • Control descriptions 4

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