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Training Log Archive: AdventureGirl!

In the 7 days ending Jun 7, 2017:

activity # timemileskm+m
  Orienteering6 3:34:58 18.15(11:50) 29.22(7:21) 189
  Running6 3:16:26 16.95(11:35) 27.28(7:12) 231
  Core2 55:00
  Road running 1 24:00 1.98(12:06) 3.19(7:31) 3
  Stretching2 15:00
  Total13 8:25:24 37.09 59.69 423
  [1-5]11 8:09:10

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ThFrSaSuMoTuWe

Wednesday Jun 7, 2017 #

9 AM

Running (Trail/terrain) 50:00 intensity: (21 @1) + (10:09 @2) + (39:30 @3) 7.43 km (6:44 / km) +70m 6:26 / km
ahr:165 max:180 shoes: Inov8 Oroc 280 (2)

Trail and marsh run in Nåsten. Tough work but tons of fun!

Both of my calves have been super uncomfortable since Friday. They don't feel tight, they just don't feel like they have any elasticity in them. But on a good note, my tibia doesn't hurt !
10 AM

Stretching 10:00 [0]

6 PM

Running warm up/down 16:16 intensity: (35 @0) + (7:01 @1) + (8:02 @2) + (38 @3) 1.72 km (9:29 / km) +1m 9:27 / km
ahr:118 max:139 shoes: NB Vazee Summit

Orienteering race (Sprint ) 19:58 intensity: (5:13 @1) + (10:57 @2) + (3:32 @3) + (16 @4) 3.35 km (5:58 / km) +25m 5:45 / km
ahr:130 max:183 shoes: NB Vazee Summit

Stockholm City Cup #3. Mostly park and open rocks/cliffs. Some narrow streets. The rocks were super slippery holy guacamole! I made a small error coming too low on #6, but the rest was fairly clean. Never really felt like I could open up from the fear of eating it on the rocks, but still managed an 8th place...
Rest day tomorrow, I can feel that my body needs it.
C • Stockholm City Cup 2

Running warm up/down 5:00 [2] 0.78 km (6:26 / km) +1m 6:23 / km
ahr:145 max:155 shoes: NB Vazee Summit

Tuesday Jun 6, 2017 #

Stretching 5:00 [0]

3 PM

Running warm up/down 10:00 intensity: (20 @1) + (5:41 @2) + (3:59 @3) 1.81 km (5:32 / km) +26m 5:10 / km
ahr:153 max:174 shoes: Saucony Guide 10

Running hills 25:35 intensity: (3:00 @2) + (18:42 @3) + (3:53 @4) 3.86 km (6:37 / km) +82m 5:59 / km
ahr:172 max:190 shoes: Saucony Guide 10

Managed to find a decent sized hill and did 5 sets of 3x hills with 1 min rest and 90s rest after the 3rd set. Last set was in a smaller trail in the woods/terrain.

Quite toasty today and I'm feeling quite fatigued. Spent all morning volunteering at a trail race!

Running warm up/down 14:10 intensity: (46 @2) + (13:24 @3) 2.28 km (6:13 / km) +39m 5:43 / km
ahr:170 max:184 shoes: Saucony Guide 10

Monday Jun 5, 2017 #

12 PM

Core 30:00 [2]

Core after a lazy morning to rest the tired legs.
Managed to get through 90% of the bring-sally-up challenge with squats..
2 PM

Orienteering 1:30:00 intensity: (10:49 @1) + (1:14:16 @2) + (4:55 @3) 9.81 km (9:11 / km) +108m 8:42 / km
ahr:139 max:165 shoes: Inov8 Oroc 280 (2)

Partial map walk and easy jog on a course at Nåsten - beautiful terrain! I struggled quite a bit to focus and found myself really tired throughout. Quite a few slip-ups when I lost contact with the map, but when I was concentrating I was able to match things up and see off into the distance at what I was running to.
Going to have to get back here again before I leave!

Sunday Jun 4, 2017 #

12 PM

Running warm up/down 18:30 intensity: (2:48 @1) + (14:37 @2) + (1:05 @3) 1.9 km (9:44 / km)
ahr:135 max:171 shoes: NB Vazee Summit

Orienteering race (Sprint) 12:08 intensity: (26 @1) + (48 @2) + (9:48 @3) + (1:06 @4) 2.73 km (4:27 / km) +3m 4:25 / km
ahr:167 max:186 shoes: NB Vazee Summit

Last leg in the public mixed sprint relay! Clean race, didn't get trapped, legs needed some motivation but we won!
C • Jarla 2

Running warm up/down 5:31 intensity: (5:16 @2) + (15 @3) 0.83 km (6:37 / km) +2m 6:34 / km
ahr:147 max:173 shoes: NB Vazee Summit

3 PM

Running 6:02 intensity: (22 @0) + (6 @1) + (5:34 @2) 1.02 km (5:55 / km) +3m 5:49 / km
ahr:135 max:149 shoes: Saucony Guide 10

Ran to the clubhouse to get my bike after a long car ride

Saturday Jun 3, 2017 #

6 PM

Road running warm up/down 18:00 intensity: (1:23 @1) + (9:44 @2) + (6:53 @3) 2.14 km (8:24 / km) +3m 8:20 / km
ahr:147 max:176 shoes: NB Vazee Summit

About 11mins running and the rest is dynamics/drills

Orienteering race (Sprint ) 18:51 intensity: (1:31 @2) + (13:47 @3) + (3:33 @4) 3.83 km (4:55 / km) +3m 4:54 / km
ahr:168 max:192 shoes: NB Vazee Summit

SM public race #2 - ran the Open course which was the same as the D21 final. Tricky fences and wide routechoices... the ones I took were debabtable ...
Legs are tired so I didn't push 100% today. Gotta save up for the relay tomorrow!
C • Analysis 4

Road running warm up/down 6:00 intensity: (28 @1) + (5:32 @2) 1.05 km (5:43 / km)
ahr:150 max:157 shoes: NB Vazee Summit

Friday Jun 2, 2017 #

3 PM

Running warm up/down 40:01 intensity: (17 @0) + (7:53 @1) + (26:18 @2) + (5:33 @3) 4.79 km (8:21 / km) +3m 8:20 / km
ahr:139 max:172 shoes: Saucony Guide 10

25mins running and the rest is drills/dynamics

Orienteering race (Sprint ) 13:01 intensity: (28 @1) + (7:35 @2) + (4:58 @3) 2.81 km (4:38 / km) +4m 4:36 / km
ahr:154 max:166 shoes: Saucony Guide 10

Public race at the SM sprint in Örebro - went well! Legs are tired.

Still don't think my heart rate zones are right...

Running warm up/down 5:21 intensity: (7 @1) + (1:01 @2) + (4:13 @3) 0.87 km (6:09 / km) +3m 6:03 / km
ahr:159 max:175 shoes: Saucony Guide 10

Thursday Jun 1, 2017 #

2 PM

Core 25:00 [2]

6 PM

Orienteering 1:01:00 intensity: (2:35 @1) + (44:25 @2) + (14:00 @3) 6.69 km (9:07 / km) +45m 8:49 / km
ahr:148 max:174

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