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Training Log Archive: redrider

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering4 3:49:00 20.38(11:14) 32.8(6:59) 262
  Trail running4 2:39:00 16.8(9:28) 27.03(5:53) 256
  Running2 34:00 3.42(9:57) 5.5(6:11) 34
  Strength1 10:00
  Total10 7:12:00 40.59 65.33 552

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Sunday Sep 25, 2016 #

7 AM

Running 14:00 [2] 2.2 km (6:22 / km) +14m 6:10 / km

morning run in Karlskrona
10 AM

Orienteering 1:23:00 [5] 13.0 km (6:23 / km) +83m 6:11 / km

SM-stafett Bussevik, Karlskrona. Good work on the first loop and on control 10 after 34min of running just 17s behind the leg leader. But I was a bit stressed there and on the way to 11 got confused when I saw girls in front of me punching on a control 200m before mine. I slowed down too early, losing about 30s on the leg and another half a minute due to a longer forking. After that I got more stressed and made another 45s mistake on control 13 just before the second spectator control. On the last loop I got drifted from the line and made an extra twist to the control 16, losing almost a minute there. On control 18 I came spot on but it took me a while to see the flag. So not a catastrophe and overall a stable relay run but still not happy since I could have done much better in the end. I came to changeover 2,5min behind the leg winner Emma Bjessmo. Annika Björk and Annika Billstam did pretty solid runs too and we finished 7th.
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits: http://obasen.orientering.se/winsplits/online/sv/d...

Saturday Sep 24, 2016 #

Running 20:00 [2] 3.3 km (6:04 / km) +20m 5:53 / km

Easy jogging in Karlskrona testing the taping on my foot with 4x100m strides. Blister is better than yesterday and I decided to run tomorrow.

Friday Sep 23, 2016 #

Orienteering 58:00 [4] 8.2 km (7:04 / km) +101m 6:40 / km

SM-medel kval, Karlskrona. Pretty solid qualification run with two 30-60s mistakes on controls 9 and 15 but otherwise quite good. In some green areas I felt like I lost a lot of time but it was the same for everyone. Running felt fine otherwise but the blister was really painful and I could barely walk after the race. I'm probably going to skip the final even though I was qualified to the A final with a clear margin.
Results: https://eventor.orientering.se/Events/ResultList?e...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Thursday Sep 22, 2016 #

Trail running 30:00 [2] 5.0 km (6:00 / km) +30m 5:50 / km

Easy run including 5x20s sprints, some explosive strength, uphill jumps, and a few uphill accelerations

Strength (spänst) 10:00 [2]

Wednesday Sep 21, 2016 #

10 AM

Trail running intervals 36:00 [4] 7.03 km (5:07 / km) +48m 4:57 / km

3-2-1-3-2-1 intervals on gravel at 3:50-4:00min/km pace with 1min recoveries between the reps and 3min between the sets. Fairly good feeling but the blister still hurting. Don't know what to do with it!
6 PM

Orienteering 37:00 [2] 5.0 km (7:24 / km) +30m 7:11 / km

Middle distance training in Plantskolan. Sprained my left ankle slightly and having problems with the right foot because of the blister. Phew...

Tuesday Sep 20, 2016 #

11 AM

Trail running 1:02:00 [2] 9.8 km (6:20 / km) +112m 5:59 / km

Easy run on small paths. Legs otherwise fine but the blister in the sole of the foot is pain in the ass.
5 PM

Orienteering 51:00 [2] 6.6 km (7:44 / km) +48m 7:27 / km

Easy O-training Norra Lunsen. Blister in the sole of the right foot still very painful despite my several tries to tape it. Can't imagine running hard with it.

Monday Sep 19, 2016 #

Trail running 31:00 [2] 5.2 km (5:58 / km) +66m 5:36 / km

Easy recovery run. Feeling fine but blister in the sole still very painful.

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