Training Log Archive: KatIn the 7 days ending Apr 20, 2009:
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Monday Apr 20, 2009 #
Cross-Training (spinning) 20:00 [1]
Some really easy biking at the gym, just to get the blood flowing through my legs.
Stability 20:00 [1]
Stretching 5:00 [0]
Sunday Apr 19, 2009 #
Note
(rest day)
Got really bad sleep both Friday and Saturday night (there were 25 of us sleeping on the floor of some basement, with garbage, 1+ roaches, 1 toilet, and 0 showers). I survived on instant noodles, burgers, and candy at the event center, and was freezing this morning watching the conclusion of the men's relay, despite my 6 layers. But it was worth it to see Henrik Löfås run into 3rd place on the last leg! (And afterwards, the 8-hour bus ride back to Uppsala seemed almost luxurious.)
Saturday Apr 18, 2009 #
Event: Tiomila 2009
Running warm up/down 11:00 [2] 1.83 km (6:00 / km)
shoes: 2008 VJ Integrators
Warming up for the race, with some stretching and breaks in between.
Orienteering 39:07 [5] 5.77 km (6:47 / km)
ahr:169 max:177 shoes: 2008 VJ Integrators
EVENT: Tiomila
TEAM: OK Linné 3: Emma Isaksson, Lena Kask, Kat Orekhova, Jennie Hellström, Mari Troeng
COURSE: 5 km, 19 controls, ungaffled
MY RUN: Passed people to the first and second controls, then a bit shaky to the third because I was turning the map over to check the code. I was also getting frustrated because all the girls around me were slower and were following me, so I wasn't getting any help. But then on the way to #7, a fast one passed me and we were together for the rest of the course. It was awesome - we just kept passing people and nobody else could stay with us. Really tiring and really fun. Ran up all the hills. :)
RESULTS: 7:49 min/km officially, 42/307 finishers on my leg, was 111 when Lena exchanged to me, and 85 when I finished. Our team was 103/288 finishing teams. Quickroute.
TEAM: OK Linné 3: Emma Isaksson, Lena Kask, Kat Orekhova, Jennie Hellström, Mari Troeng
COURSE: 5 km, 19 controls, ungaffled
MY RUN: Passed people to the first and second controls, then a bit shaky to the third because I was turning the map over to check the code. I was also getting frustrated because all the girls around me were slower and were following me, so I wasn't getting any help. But then on the way to #7, a fast one passed me and we were together for the rest of the course. It was awesome - we just kept passing people and nobody else could stay with us. Really tiring and really fun. Ran up all the hills. :)
RESULTS: 7:49 min/km officially, 42/307 finishers on my leg, was 111 when Lena exchanged to me, and 85 when I finished. Our team was 103/288 finishing teams. Quickroute.
Running 8:23 [2] 1.28 km (6:33 / km)
ahr:132 max:147 shoes: 2008 VJ Integrators
Cool-down jog with Sandra. Tendons hurting and quads REALLY sore, so I was happy to stop.
Friday Apr 17, 2009 #
Running 19:55 [2] 3.46 km (5:45 / km)
ahr:115 max:149 shoes: Asics Cumulus 2009
Jogging to the roundabout to ship Ali's clothes and then a bit more in Stadsskogen. Hamstrings still really tight, quads kind of tired, but really excited about the trip down south!
Thursday Apr 16, 2009 #
Running 24:16 [3] 4.41 km (5:30 / km)
shoes: Asics Cumulus 2009
Short run with Boris in Stadsskogen. A bit of pain pushing off on my left foot, but not too bad.
Strength Training (core) 9:00 [1]
Stability 15:00 [1]
Stretching 5:00 [0]
Wednesday Apr 15, 2009 #
Cross-Training 12:00 [2]
10' biking, 2' stepper. Back of left knee seems bothered by the biking, but I'm not sure why.
Running 20:00 2.22 km (9:01 / km) +329m 5:10 / km
shoes: Asics Cumulus 2009
6 minutes walking/jogging, then my usual intervals, same as last time.
4x{2' 9.4 km/hr, 1' 4.1 km/hr}. First three felt ok, although my hamstrings seemed kind of tight/sore, but last one was tough and I could feel my quads burning.
4x{2' 9.4 km/hr, 1' 4.1 km/hr}. First three felt ok, although my hamstrings seemed kind of tight/sore, but last one was tough and I could feel my quads burning.