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Training Log Archive: Samantha

In the 7 days ending Feb 12, 2012:

activity # timemileskm+m
  Orienteering4 5:39:50 27.54(12:20) 44.32(7:40) 56150c
  trail run4 1:30:51 8.41(10:48) 13.54(6:43) 118
  road run1 38:14 5.34(7:10) 8.59(4:27) 130
  lifting/strength1 11:20
  Total6 8:00:15 41.29 66.46 80950c

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Sunday Feb 12, 2012 #

10 AM

trail run 5:00 [2] 0.0 mi

Warm up to the start. A beautiful sunny winter morning!

Orienteering 58:41 [2] 5.34 mi (10:59 / mi) +210m 9:48 / mi

UOF Cup race. Lina clobbered me today, even without my mistakes. She was just moving so much faster than I was. Am I tired? I made fairly large mistakes on 3, 8, and 11. 11 I attacked into just fine, but I could not find the flag for the life of me. I wandered all around, until finally I saw it. Clean after that.

trail run 7:12 [1] 0.77 mi (9:21 / mi) +4m 9:12 / mi

Running back to the download area.

Saturday Feb 11, 2012 #

11 AM

Orienteering 1:58:47 [1] 8.18 mi (14:31 / mi) +158m 13:42 / mi

Simon set a long orienteering course in terrain where I had never been before. It was clear from the beginning that everyone was running faster than me. I stopped for a bathroom break after 3 and thought that if I skipped 4 I could catch them all up again at 5. Not true. So ran alone, except for the middle section when I was running near Mikael. Nice to have another person around when there are no flags out, to help confirm. Either he headed back after 15, or by missing 16 I lost him because he took a better route. Went to 18, and then cut up to 26.

Ross posted the map here.

Friday Feb 10, 2012 #

12 PM

trail run 46:01 [1] 4.45 mi (10:20 / mi) +78m 9:48 / mi

Easy run in the woods by the clubhouse, as I didn't want to cross the Nåsten Plains and experience the freezing air. Surprised to see three people out skiing - not good conditions. A beautiful morning, as frost had settled in overnight and covered everything. Took a camera with me to attempt to capture the beauty.




lifting/strength 11:20 [2]

Only the core exercises from rock gympa. And maybe I did the planks too... I can't remember....

Thursday Feb 9, 2012 #

5 PM

trail run 21:14 2.05 mi (10:21 / mi) +18m 10:05 / mi
ahr:155 max:173

Running to the clubhouse and then to the start of intervals. I miscalculated slightly how cold it would be and I was quite chilled on the run to the clubhouse. Then it was ok running to the start until we dropped down in the field in the valley, where it was much, much colder. Thermometer said about -8°C when I left the apartment.

trail run 3:32 0.29 mi (12:11 / mi) +4m 11:41 / mi
ahr:148 max:172

Two strides.

road run 38:14 5.34 mi (7:10 / mi) +130m 6:39 / mi
ahr:170 max:185

Two laps of the Flogsta loop - each 3.33km. Elisa was running well tonight and I had to fight on the first lap to catch up to her and stay with her. The first couple of minutes were really cold, and I wasn't sure I could take the cold on my face anymore. Then I warmed up enough to not really notice it. We then started the second one with the boys, which meant we only had about a 50 second rest. Again, Elisa started out strong and it took me longer to catch her. I only managed it because I eventually told myself that I had to catch her, and increased my turnover rate slightly. This time, when we came back to the valley I could feel the cold again.

Jogged back with a group after 2 sets, still feeling cold. There was frost forming on my eyelashes from breathing and I had to be careful that they didn't freeze together. Around -11°C when we got back at the apt., but the valley was surely a few degrees colder.

Wednesday Feb 8, 2012 #

10 AM

Orienteering 1:05:01 [2] 4.63 mi (14:03 / mi) +29m 13:46 / mi

Setting out controls for the Wednesday night course that I designed.

Tuesday Feb 7, 2012 #

6 PM

trail run 7:52 0.85 mi (9:13 / mi) +14m 8:46 / mi
ahr:155 max:170

Orienteering 1:37:21 15.11 km (6:27 / km) +164m 6:07 / km
ahr:158 max:175

Tisdagsbana. When we got to the 12km or 15km split I saw that some of the girls were going for the 15, so I joined them. The course had been fairly simply up until then and I felt good. Four of us ran the 15 together and it was lots of fun. We took turns leading and I did a decent job when it was my turn. The whole run felt pretty quick, so I was quite tired at the end.

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