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Training Log: kate

In the last 7 days:

activity # timemileskm+m
  Running6 2:28:40 16.06(9:15) 25.85(5:45) 171
  Orienteering3 2:11:21 12.03(10:55) 19.36(6:47) 152
  Strength and Conditioning1 30:00
  Total7 5:10:01 28.09 45.21 323
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Sunday May 21 #

10 AM

Running warm up/down 13:38 [2] 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 [5] 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 [2] 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 [5] 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 [2] 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 :)

Saturday May 20 #

11 AM

Running warm up/down 4:15 [2] 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 [3] 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 :)

Livelox:
https://www.livelox.com/Viewer/Tekniktraning-Lunse...

Running warm up/down 3:49 [2] 0.66 km (5:48 / km)
ahr:139 max:150 shoes: Icebugs 2017

Nice jog back to the car
6 PM

Strength and Conditioning 30:00 [2]

SHort we strength for core and a little legs.

Friday May 19 #

Note

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'.
6 PM

Running warm up/down 9:36 [2] 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 [4] 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...

Thursday May 18 #

5 PM

Running warm up/down 32:10 [2] 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] 5.0 km (4:09 / km) +53m 3:56 / km
ahr:183 max:190 shoes: Saucony fastwitch

Blodomloppet 5km.
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...
8 PM

Running warm up/down 16:51 [2] 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.

Wednesday May 17 #

7 PM

Running 30:28 [3] 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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