Training Archive: KatIn the 7 days ending 2008-06-29:
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| M | T | W | H | F | S | S | ||||||||||||||
Sunday Jun 29 | ||
| Note | |
| (rest day) | ||
| I could run today, but I figure it's better to have a rest day instead because I have two more hard weeks planned before an easy one. | ||
Saturday Jun 28 | ||
| Running 11:03 [2]1.24 mi (8:54 / mi) | |
| ahr:129 max:143 shoes: Asics 2008 | ||
| Warm-up for the sprint. Legs felt heavy and tired. | ||
| Orienteering 17:11 [4]2.13 mi (8:04 / mi) | |
| ahr:162 max:170 shoes: Asics 2008 | ||
| Sprint training with the juniors. I started off slightly shaky, so John caught me by #4, having started a minute after me. He was clearly faster, but the distance between us stayed relatively constant because I was smoother in and out of the controls and because I was doing a slightly better job of cutting corners and reading ahead. But then I made a big mistake going to #13, because I was running down a road expecting to make a left when I hit a big fence, but that fence was no longer there, so I ran too far down looking for it and wound up near #14 instead. This was a big mistake, so my time wasn't very good, but at least I know that in a real race the map would be updated! | ||
| Running warm up/down 5:32 [2]0.61 mi (9:03 / mi) | |
| ahr:126 max:143 shoes: Asics 2008 | ||
| Jogging with Sam to check out the non-existent fence, then back to our bags. | ||
| Stretching 5:00 [0] | |
Friday Jun 27 | ||
| Running 18:00 [2]2.57 km (7:00 / km) | |
| shoes: Mudclaw 07 | ||
| Jogging to the start (about two minutes) and also cutting through terrain to the trail after the finish, then jogging another ten minutes on trails. | ||
| Orienteering 54:00 | |
| shoes: Mudclaw 07 | ||
| Training in Gothenburg with the US JWOC team on a long distance relevant map. Gorgeous forest and so much easier physically than in Norway last weekend! Fun. | ||
| Running 30:50 | |
| shoes: Asics 2008 | ||
| An easy run around the army base (accomodations) in the evening, mainly on wide gravel paths and a bit on a small trail, quite hilly. The view at the edge, looking out over the rocks onto the water, was amazing. It would probably have been even more spectacular at sunset, but the sun wasn't going down very quickly. (It was around 9:30 PM.) | ||
Thursday Jun 26 | ||
| Running 1:12:18 | |
| ahr:143 max:168 shoes: Asics 2008 | ||
| Run with Mari through Stadsskogen to the backbana for one slow loop (38:22). Afterward, we walked for a few minutes, trying to regain some energy, and then slowly jogged back home. As we were passing the golf course, we saw that the sprinklers were on and ran through them a few times to cool off. That felt amazing. Then I got home, drank three cups of orange juice, and lay in bed for two hours. | ||
| C • nutrition 3 | ||
Wednesday Jun 25 | ||
| Running 12:52 [2]1.47 mi (8:44 / mi) | |
| ahr:130 max:144 shoes: Asics 2008 | ||
| Running around Stadsskogen. I meant to go to the track, but attempted to take a shortcut using small trails through the woods and ended up getting lost, so I did intervals in Stadsskogen instead. | ||
| Running 14:56 | |
| ahr:161 max:171 shoes: Asics 2008 | ||
| Trail intervals in Stadsskogen. 2x{5x{1 min on, 30 sec off}} with several minutes of walking rest in between. Paces, avg HR, max HR:
4:07 min/km, 127, 160 3:24 min/km, 160, 166 4:04 min/km, 163, 167 3:57 min/km, 166, 169 3:57 min/km, 167, 168 REST 3:49 min/km, 142, 164 4:13 min/km, 163, 167 3:58 min/km, 166, 170 3:55 min/km, 169, 171 3:51 min/km, 169, 171 For the most part, the trails were wide and flat, but there was some turning and some small ups and downs, hence the inconsistent pace. Afterward, my calves felt somewhat tight, so I think I erred on the side of going too fast. | ||
| C • tight calves 1 | ||
| Running 14:22 [2]2.64 km (5:27 / km) | |
| ahr:138 max:151 shoes: Asics 2008 | ||
| Easy jogging around and then back home as soon as I could figure out where I was. | ||
| Stretching 5:00 [0] | |
| Orienteering 40:00 | |
| shoes: Mudclaw 07 | ||
| Training on Lunsen in the evening. I was hoping to be out for a bit longer, but the blister on my right foot started hurting, so I cut the course short. Navigation was excellent and running felt really easy compared to Norway. I have a whole new perspective on terrain running now! | ||
| Stretching 5:00 [0] | |
Tuesday Jun 24 | ||
| Running 1:05:58 [2]10.2 km (6:28 / km) | |
| ahr:126 max:146 shoes: Asics 2008 | ||
| Easy run with Eric around Stadsskogen. Hip felt almost normal and I could just about run without foot pain. Good. | ||
| Stretching 5:00 [0] | |
Monday Jun 23 | ||
| Note | |
| Before I forget, I want to note down my overall impressions from the weekend.
1. My orienteering was decent. Yes, I made one really huge mistake in the middle distance, mainly because I was tired and because I am not used to 5m contours, but other than this I made very few other mistakes, certainly a lot fewer than many of the other women. 2. In general, I thought that these courses were simpler than Swedish courses. The controls were mainly on very distinct visible features, the actual flags were not hidden, and most of the legs seemed straightforward. 3. I need to keep working on strength. When I was running on trails or in terrain with solid footing, then I was fine, but running uphill through the blueberry bushes felt like biking in high gear. It was just too hard on my legs. So more hills and more terrain running needed. 4. Boris thinks I could beat the Danish and German girls next year, with a bit more practice. I'm inclined to agree, but perhaps this is a bit too optimistic. Something to aim for, anyway. 5. This was an incredible trip. I enjoyed the challenging courses and the tough terrain. Can't wait to do more hilly orienteering! | ||
| C • nice job 6 | ||
| Running 42:56 [2]8 km (5:22 / km) +210m 4:45 / km | |
| shoes: Asics 2008 | ||
| Drove to the clubhouse to return the car, then did three loops of the Norby lit track. I bandaged up the blisters and it doesn't look as if I made anything worse, but the right one is pretty bad. Also, my right hip hurts again, which always seems to happen after I do a lot of steep climb. But otherwise, feet and hips aside, I felt a lot better than I expected. | ||
| Strength Training 10:00 [1] | |
| Core, pushups, dips after the run. | ||
| Stretching 5:00 [0] | |