Training Log: kate
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||6|| 2:28:40|| 16.06||(9:15)|| 25.85||(5:45)|| 171|
| ||Orienteering||3|| 2:11:21|| 12.03||(10:55)|| 19.36||(6:47)|| 152|
| ||Strength and Conditioning||1|| 30:00|
| ||Total||7|| 5:10:01|| 28.09|| 45.21|| 323|
Running warm up/down 13:38  2.1 km (6:30 / km) +14m 6:17 / km
ahr:124 max:154 shoes: X-Talons 212
Warm up before first leg. Nice and warm and sunny out!
Orienteering race (Sprint) 17:05  2.95 km (5:48 / km) +50m 5:20 / km
ahr:171 max:185 shoes: X-Talons 212
First leg of Centrum Team Sprint with Hilda. I was running 1st and 3rd leg and she was doing 2nd and 4th.
Got off to a bad start by falling on the steep downhill in the beginning. Got a bit stressed and took some really bad route choice decisions on the long leg. The rest was ok, just a bit tiring as there were a lot of hills! Came back 2nd, 30sec down from Södertörn.
Running warm up/down 5:13  0.69 km (7:32 / km) +2m 7:25 / km
ahr:126 max:148 shoes: X-Talons 212
A little bit of jogging in between waiting for Hilda to change over.
Orienteering race (Sprint) 19:27  3.04 km (6:24 / km) +60m 5:49 / km
ahr:171 max:184 shoes: X-Talons 212
3rd leg. Very tired. Hard to get the legs moving again after just finishing a sprint race. Managed to orienteer ok on this one, but missed a few good route choice opportunities and it looks like I lost a lot of time on the steep forest controls. I was too much of a wuss to just risk it and run fast up and down haha.
Was very tired in the end...hard to push!
Running warm up/down 11:56  1.74 km (6:51 / km) +14m 6:35 / km
ahr:131 max:151 shoes: X-Talons 212
Warm down after finishing my two legs. Cheered on Hilda and then did a short warm down with her afterwards.
We came 2nd in the womens class and were 3.36min behind. Fun day of sprinting even if I didn't feel 100% physically great...better than the last few days at least :)
Running warm up/down 4:15  0.65 km (6:30 / km) +14m 5:52 / km
ahr:144 max:164 shoes: Icebugs 2017
Run to the start
Orienteering long 1:15:23  9.83 km (7:40 / km) +11m 7:38 / km
ahr:151 max:173 shoes: Icebugs 2017
Nice long training in Lunsen set by Hilda. Not too cold or warm today. Perfect running conditions.
I thought about running very slow and alone to try and feel some confidence, but Lisa and I decided that we could run together and take two controls at a time. Was nice to do this at an easy pace :) I was a bit wobbly and unsure at times, but Lisa was very good!
Mood was definitely boosted after this training :)
Running warm up/down 3:49  0.66 km (5:48 / km)
ahr:139 max:150 shoes: Icebugs 2017
Nice jog back to the car
Strength and Conditioning 30:00 
SHort we strength for core and a little legs.
Didn't warm down...Was going to go straight to Friskis and do some strength although I talked a while to Annika Björk and then it was too late to train at the gym. Maybe was the for the best...Nice slow bike ride home instead to 'warm down'.
Running warm up/down 9:36  1.6 km (6:00 / km) +2m 5:57 / km
ahr:127 max:144 shoes: X-Talons 212
Left warming up a little late maybe. Got too carried away at work sorting things out before I rushed over to SLU.
Very hot today! 27deg!
Managed to misread the PM and saw that it was full body cover...luckily I had compression socks with me and I biked in some 3/4 tights to work in the morning, so they had to do.
Orienteering race 19:26  3.54 km (5:29 / km) +31m 5:16 / km
ahr:165 max:181 shoes: X-Talons 212
yep...so that was a catastrophe.
Just not mentally (and of course effecting my physical shape) there at the moment...
Started running wrong out of the start triangle...kept making mistakes the entire way! I got into a rhythm to 7 and a few after, then I just totally ran by 12 as it was impossible to even see the control under the line (hence why a few misspunched) ...realised on the way to 14, so ran back to 12 and then 13 again. By this time I was feeling angry and upset with myself, so sort of gave up in a way...
I need to start feeling more positive about things and fix up a few things in life first before racing next week otherwise it won't be so much better...
Running warm up/down 32:10  5.29 km (6:05 / km) +19m 5:58 / km
ahr:143 max:171 shoes: Saucony fastwitch
Long warm up down to Studenternas and then around a bit before the start
Running race 20:44  5.0 km (4:09 / km) +53m 3:56 / km
ahr:183 max:190 shoes: Saucony fastwitch
Very warm and the trees and bushes have really just bloomed so much in the past few days!
Very disappointed with how I ran... :( Feels like I just had no top gear? I struggled with breathing and my right calf/hamstring/back was very very tight.
Was my slowest time I've ever run on Blodomloppet since I moved to Sweden, and I was pretty sure that I am in the best shape I have been in since I moved... hmm something isn't right...
Guess I have to change a few things and make sure I don't feel like this again...
Running warm up/down 16:51  2.82 km (5:58 / km) +37m 5:36 / km
ahr:148 max:160 shoes: Saucony fastwitch
Jog home after chilling with my co-workers in the park eating some of the yummy free picnic we got.
Running 30:28  5.29 km (5:46 / km) +16m 5:40 / km
ahr:156 max:188 shoes: Aasics DS trainer black
Nice evening jog. HRM going a little crazy recently?
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