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Training Log Archive: JoShepherd

In the 7 days ending Oct 16:

activity # timemileskm+m
  Running5 6:01:23 28.85(12:32) 46.42(7:47) 2639
  Orienteering1 1:36:18 5.9(16:19) 9.5(10:08) 87
  Strength and Conditioning1 1:00:00
  Total7 8:37:41 34.75 55.92 2726
  [1-5]7 8:36:47

» now

Saturday Oct 15 #

11 AM

Running 4:12:07 27.0 km (9:20 / km) +2450m 6:25 / km
ahr:157 max:193

Limone skyrace! Had been having feelings of mountain-deficiency during the summer so decided this would be a challenge that could help make up for it!
I have to admit I wasn't very prepared for it since I hadn't done much mountain running this season and I hadn't realised the race route was different to previous years so for the middle section I had no clue how much more climb and descent I still had!
I felt quite good on the first climb but it was quite a long trail of people so it was hard to get into a rhythm. After the climb I tried to take a gel but I found it quite hard to swallow even half of it and got a bit of a stitch so on the flat track from km7 to km9 I was going pretty slowly and a lot of folk were overtaking me. I eventually got the rest of the gel down and felt a bit better after water at the drinks point at 9km. Then it was a pretty long downhill and I took it pretty slowly as I knew I still had a long way to go and didn't know how my legs would cope. This was the last point I saw any other women on the whole course.
Then the course did a long loop up and down and I realised I had no idea how much uphill or downhill was remaining or which direction we'd be going next; all I knew was there was still quite a long way to go so I wasn't really racing this section and even walking quite a lot on the uphill as I didn't want to use lots of energy for overtaking.
After the loop there was a bit more climb and then an undulating traverse which I quite enjoyed and I felt like I had more energy again (at around 3hours of running). From this point I felt pretty good and didn't even mind when I found out there was another long uphill - managed to keep a good rhythm and overtook lots of men who'd gone past me on the downhills earlier. Then we had the last downhill and I felt pretty good all the way to the finish. My first skyrace! :)
I think for future races I should really practise taking gels/ sports drink on the run and try to know the route a bit better beforehand. I guess now I know I can go for this long then it will be easier to push myself a bit more in the early-middle part of the course. Even if I have massive DOMS now I expect I'll be doing more of this kind of thing in the future :)

Wednesday Oct 12 #

6 PM

Orienteering 1:36:18 [2] 9.5 km (10:08 / km) +87m 9:41 / km

Onsdagsnatt :)

Tuesday Oct 11 #

7 AM

Running 17:58 [2] 3.18 km (5:39 / km) +12m 5:33 / km

To work
5 PM

Running warm up/down 24:25 4.2 km (5:48 / km) +20m 5:41 / km
ahr:180 max:208

6 PM

Running warm up/down 11:20 1.7 km (6:40 / km) +7m 6:32 / km
ahr:163 max:180


Running 26:08 [2] 4.05 km (6:27 / km) +130m 5:34 / km
ahr:163 max:199

Home from training

Running 10:50 3.02 km (3:36 / km) +8m 3:33 / km
ahr:175 max:187

3000m on the track. First km behind Hollie perhaps slightly too fast, then Emil took the lead to help for a couple of laps but Hollie dropped out. Then Bjørn helped to pull me for a bit but he pulled away from me over the last 600m. Quite happy with it, didn't feel as bad as I expected and felt like it was over quite quickly. 14sec slower than my pb; km rep times 3:32, 3:39, 3:39.

Monday Oct 10 #

7 AM

Running 18:35 [1] 3.28 km (5:40 / km) +12m 5:34 / km

To work (left the bike there over the weekend)
5 PM

Strength and Conditioning 1:00:00 [1]

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