Training Log Archive: carolineheloiseIn the 7 days ending Mar 3, 2019:
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Sunday Mar 3, 2019 #
Note
rhr:50 slept:8.25
Running warm up/down 18:34 [2] 2.72 km (6:50 / km) +4m 6:47 / km
shoes: VJ Bold 9
Orienteering race 1:00:35 [4] *** 9.5 km (6:23 / km) +34m 6:16 / km
21c shoes: VJ Bold 9
Running second leg, sent out in a huge gap so alone the whole race.
Struggled to make myself push because there was no one around, so definitely slacked off a bit in that regard. But otherwise orienteering well. Lost ~30s on #10, because my exit out wasn't good and wasn't reading the contours well enough on the leg. Some more lost on #14 and #15, not being careful enough reading contours and with direction.
It would've been nice to be sent out in a better position, would've liked to test where I'm at at the moment a bit more, but overall a fun end to a the weekend.
Running warm up/down 17:28 [2] 2.92 km (5:59 / km) +4m 5:56 / km
shoes: VJ Bold 9
Saturday Mar 2, 2019 #
Note
rhr:50 slept:7.2
Running warm up/down 12:50 [2] 2.1 km (6:07 / km) +7m 6:01 / km
shoes: VJ Bold 9
Orienteering race 29:10 [5] *** 4.47 km (6:31 / km) +17m 6:24 / km
15c shoes: VJ Bold 9
Really fun race in sand dunes!
A couple of little things, hesitations in the circle and sometimes trying to read too much on the map when I didn't need to. A bit of a slow start, being cautious while I got into the map, but overall navigating and running well, looking up, using the right things at the right times.
Happy with this, nice to get some confidence back with a good run and result!
Forest was soooo nice too!
Running warm up/down 10:00 [2] 1.64 km (6:06 / km) +5m 6:00 / km
shoes: VJ Bold 9
Running warm up/down 14:44 [2] 2.25 km (6:33 / km) +10m 6:24 / km
shoes: VJ Bold 9
Orienteering 1:02:09 [3] *** 7.31 km (8:30 / km) +149m 7:43 / km
13c shoes: VJ Bold 9
Fun training in Tiomila terrain - mass start with more people than I have ever run with which was so cool!
Tired body and brain from the start and figured I would rather try to push tomorrow morning so just took it easy. Mostly good, in control the whole way and navigating well, using the right things etc. Entry to #4 should've been better, a bit unsure of where I popped out onto the track even though I was fine. Then didn't like the look of the hill so ran up it on the track anyway, dumb and a waste of time. Then realised properly where I was and went in. By myself or with one or two other people for most of it taking it around the same pace as I was. Getting tired towards the end so lines not as smooth.
Forest not as nice as this morning but still a fun training though!
Running warm up/down 5:28 [2] 0.59 km (9:16 / km)
shoes: VJ Bold 9
Thursday Feb 28, 2019 #
Note
rhr:46 slept:8.25
Running warm up/down 15:34 [2] 2.72 km (5:43 / km)
shoes: Mizuno Wave Rider 20
Running intervals 28:10 [5] 5.75 km (4:54 / km) +13m 4:51 / km
shoes: Mizuno Wave Rider 20
Loop around the outside of the track area. Feeling tired but more physically than mentally tonight. Reminding myself to land on toes and lift knees.
Small group tonight but still a good session.
Running warm up/down 11:42 [2] 1.58 km (7:24 / km) +14m 7:05 / km
shoes: Mizuno Wave Rider 20
Wednesday Feb 27, 2019 #
Note
rhr:45 slept:8.5
Running warm up/down 10:20 [2] 1.73 km (5:58 / km) +17m 5:42 / km
shoes: VJ Bold 9
Orienteering 32:09 [4] *** 3.94 km (8:10 / km) +22m 7:56 / km
12c shoes: VJ Bold 9
Plan was to use this as a middle sim then have a break and rerun it again and try to get around faster than the first time. But only ended up going out once because we decided the forest was too snowy/scrappy to get good speed and it would be better to have an easier day before this weekend.
Okay run but lots of small things added up.
Scale definitely stuffed me around a bit on several controls, things kept popping up sooner than I expected them to and small direction changes ended up being bigger than I thought. Took me a bit to get into it, lots at least a minute on #1, mostly from being unsure and confused and trying to read too much. Thinking through things better to #2. Lost time on #3, went to check another control unnecessarily. Careless with direction for #4, and lost time on entry because of that. Too cautious on the icy marshes going to #6 in the first part, need to channel my inter Karolin Ohlsson and just get through the forest. Not disciplines enough with direction in the second half. Same problems on #9, letting myself get pushed around too much, instead of being aggressive with the forest and getting through. Same on #10 and #11, but also can give a few seconds on both of those to the people moving slowly infront of me.
A nice morning out and lots to improve on! Think in the end I would've actually liked to re run it again but also definitely needed an easier day. Fun out and nice and warm!
Running warm up/down 7:28 [2] 1.15 km (6:30 / km)
shoes: VJ Bold 9
Note
slept:0.5
Tuesday Feb 26, 2019 #
Note
rhr:50 slept:7.75
Running 1:10:52 [2] 13.64 km (5:12 / km) +74m 5:03 / km
shoes: Mizuno Wave Sayonara 3
Fluffing around a bit with the first map but made myself focus better on the second map.
Spent the last bit focusing on trying to land lightly and on toes which was tough being tired but needs to be done more.
Gorgeous warm sunny day!
Strength + Conditioning 50:00 [2]
shoes: Mizuno Wave Sayonara 3
Monday Feb 25, 2019 #
Note
rhr:49 slept:8.5
Stretching/Rolling 25:00 [1]
Note
slept:0.5
Running warm up/down 10:16 [2] 1.75 km (5:52 / km)
shoes: Mizuno Wave Rider 20
Running intervals 32:26 [5] 6.1 km (5:19 / km)
shoes: Mizuno Wave Rider 20
6 x 1km with ~2mins rest
Good sesh, felt mostly quite strong and able to stick with the plan okay.
Recoveries mostly consistent around 1:50s but just started with the other girls. My slowest split was after my shortest recovery (by 5s) which probably has something to do with it too.
Foot a little bit sore, time to bring out the new shoes I think.
Not too many people there so by myself most of the time, luckily had Julian come to save me when I needed it most on the last three reps. Tried to stick with Anna and just hang on for as long as I could for the last one which lasted longer than I expected which was nice!
Trying to focus on lifting knees and landing on toes, trying to be lighter on my feet.
Good session, things are on the up!
Splits: 3:52, 3:52, 3:52, 3:53, 3:54, 3:44
Running warm up/down 14:45 [2] 2.25 km (6:33 / km)
shoes: Mizuno Wave Rider 20