Training Log Archive: kateIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
11 AM
Orienteering 1:15:00 [3]
shoes: X-Talons 212
Woke up feeling very tired this morning again.
Went out to a long training map near Vuokatti. Was super nice! Although I was not feeling the greatest and found it a little tough to get any sort of speed going. Was super spongy and steep in places! Super good visibility though. Got caught in a big thundery rainstorm out there!
Went out to a long training map near Vuokatti. Was super nice! Although I was not feeling the greatest and found it a little tough to get any sort of speed going. Was super spongy and steep in places! Super good visibility though. Got caught in a big thundery rainstorm out there!
Saturday Jun 29, 2013 #
11 AM
Running warm up/down 15:00 [3]
shoes: Saucony fastwitch red
Warm up and warm down before this so called "sprint" we ran :p
Orienteering 21:00 [4]
shoes: Saucony fastwitch red
Oh my god ...
So this was terrible-on my behalf! It was a sprint although it only had 8 controls for 3.2km. And it was actually a street map, not sprint standard and was not very updated. Even though it was like this, I should have still kept my cool and not run like a silly ass chicken!
Managed to bash through some crap to number one which really set me off on a bad start :p then the rest was just full of silly hesitations and going in to early to places and getting stuck in some crap. Also missing turn offs for tracks etc...blehh...oh well, still good to get the legs moving.
So this was terrible-on my behalf! It was a sprint although it only had 8 controls for 3.2km. And it was actually a street map, not sprint standard and was not very updated. Even though it was like this, I should have still kept my cool and not run like a silly ass chicken!
Managed to bash through some crap to number one which really set me off on a bad start :p then the rest was just full of silly hesitations and going in to early to places and getting stuck in some crap. Also missing turn offs for tracks etc...blehh...oh well, still good to get the legs moving.
2 PM
Running warm up/down 15:00 [3]
shoes: Icebugs pink
Tiny warm up and a longer warm down with Aislinn. Feeling super super tired and have a mean grass rash all over my legs due to the sprint this morn. Maybe this is an adding factor to me being run down at the moment too?
Orienteering 49:00 [3]
shoes: Icebugs pink
Doing the extended middle in the arvo. Was feeling pretty average from the get go but managed to just keep on plodding along. Made many mistakes in the beginning stopping to early etc and just not taking the best route choices. Got a bit better later on, apart from the long leg back which I kept missing the tracks which I wanted to run down. Very junky and tough terrain to run in!
Friday Jun 28, 2013 #
Running 42:20 [3]
shoes: Aasics 2000 series
Ran up into the forest tracks near Ross's. did some drills, hill bounds, strides and sprinting practice of accelerating and decelerating in and out of imaginary controls :p was good!
Thursday Jun 27, 2013 #
4 PM
Running 1:05:00 [3]
shoes: Aasics 2000 series
Did a longer run with Hanna. She showed me the uni etc. still feeling a little tired :/
Wednesday Jun 26, 2013 #
Running 44:30 [3]
shoes: Aasics 2000 series
Took a map with me and did some sprint loops with Ross. So hot today!
Tuesday Jun 25, 2013 #
6 PM
Running 52:53 [3] 8.9 km (5:57 / km)
shoes: Aasics 2000 series
Cruisy run with Hanna to test out her ankle and to see how I was feeling. Was feeling ok although a bit tired and a bit congested.
Monday Jun 24, 2013 #
Note
(sick) (rest day)
Still not feeling so good so decided to rest again just to be sure
Sunday Jun 23, 2013 #
Note
(sick) (rest day)
We decided not to do the long trial as Hanna had sprained her ankle and I was still feeling bad :(
Saturday Jun 22, 2013 #
11 AM
Orienteering 45:00 [3]
(sick) shoes: Icebugs pink
Woke up with a sore throat today and feeling rather tired :( also had a swollen eye due to a mosquito bite maybe?
Walked around/jogged on a middle training map near Joensuu. Was cool as although was hard to do when there were sooo many bugs following me :( jumped straight back in the car when I got back. Ross did another training after as I was just not up to it :(
Walked around/jogged on a middle training map near Joensuu. Was cool as although was hard to do when there were sooo many bugs following me :( jumped straight back in the car when I got back. Ross did another training after as I was just not up to it :(
Friday Jun 21, 2013 #
3 PM
Running warm up/down 9:30 [3]
shoes: Icebugs pink
Warm up to the start of the Finnish middle trials. Hard to do some actual running warm up as the start was up a massively rough hill!
Orienteering 1:07:40 [3]
shoes: Icebugs pink
Bummer! Smashed my compass on the way to the first control. So decided to just keep going and use it as more of a training exercise. Was tough as was reading almost everything to keep my direction. Wish I could of sped through a bit more as it was a cool as area :)
6 PM
Orienteering 45:00 [3]
shoes: Icebugs pink
Just hopped in the car straight after I finished and drove around to the other side of the map where there was a training map there. Ross and I did some o intervals although we were a little tired due to lack of food and recovery time.
Thursday Jun 20, 2013 #
1 PM
Running warm up/down 15:58 [3] 2.96 km (5:24 / km)
shoes: Saucony fastwitch red
Jog to the track with Ross
Running intervals 39:00 [3]
shoes: Saucony fastwitch red
Ran some track intervals with Ross. Did 5x260m and 5x200m. Felt ok today. Ross was helping me with my arms situation when running which was good :)
Times were:
48, 49, 49, 47, 49
37, 37, 36, 36, 36
All very consistent which was good
Times were:
48, 49, 49, 47, 49
37, 37, 36, 36, 36
All very consistent which was good
Running warm up/down 9:24 [3]
shoes: Saucony fastwitch red
Warm down back to Ross's. was cramping in my legs when I was running downhill eek! Similar to Ross the other day :/
Wednesday Jun 19, 2013 #
11 AM
Orienteering 1:24:00 [3] 9.0 km (9:20 / km)
shoes: X-Talons 212
Sam and I ran up to the map near Ross's and ran a memory exercise. She would run the first control by memory whilst I'm memorizing the next one, then we would swap.
Tuesday Jun 18, 2013 #
12 PM
Orienteering 1:33:00 [3] 7.6 km (12:14 / km)
shoes: Icebugs pink
Another middle training that Pasi Ikonen set. Was really physical terrain and the bugs were following us around like crazy!! Sam and I were meeting up at some controls and discussing some things, but were annoyed by the bugs so tried to keep running. Was super steep too and I went up the massive hill in a very green area!
6 PM
Running 47:36 [3]
shoes: Aasics 2000 series
Jog to the track with Ross whilst he did intervals. We did some drills and strides :)
Monday Jun 17, 2013 #
11 AM
Running 42:40 [3] 6.9 km (6:11 / km)
shoes: Aasics 2000 series
On the tracks around near Ross's place with Ross and Sam :) was tricky uneven tracks but fun :)
6 PM
Orienteering 1:21:00 [3] 7.8 km (10:23 / km)
shoes: Icebugs pink
On a middle map near Jyväskylä. Was pretty cool! Took it kind of easy and was rather rough and steep in places! Managed to fall in a very deep marsh on the way to number 1. Kind of scary actually!!
Oh and new icebugs are comfy as!!
Oh and new icebugs are comfy as!!
Sunday Jun 16, 2013 #
Note
(rest day)
Rest day as didn't get much sleep last night and the nights before! Had a nanna nap at Ross and Hanna's place.
Saturday Jun 15, 2013 #
Running warm up/down 25:00 [3]
shoes: X-Talons 212
An 18min warm up with Claire and sam and some with Hanna. Had a bit of a loud belly :/
7min warm down with Sam. Had to stop and walk a bit as felt extremely sick like I was about to throw up? Was it something I ate?
7min warm down with Sam. Had to stop and walk a bit as felt extremely sick like I was about to throw up? Was it something I ate?
Orienteering race 1:06:23 [5] 9.09 km (7:18 / km)
shoes: X-Talons 212
Jukola/Venla. First leg at venla...was pretty tough! Not feeling the best which was annoying..still tried to just keep going though of course. Started in 674th place do had many to pass in the beginning...was pretty successful until a forked control at 4 I think? Managed to see mine but thought it was too low, so ran to the other one...grr!! So got passed by a lot there :/
Kept trying to pass as much as I could for the rest of the course, but was so hard to as felt rather ill and everytime I tried to pass, I wouldn't get so far out in the rougher terrain..
Team managed to get around 130th which was good as the other 5 Linné teams were all within the top 50! Crazy eh!
Oh and am updating AP off my phone so no climbs or routes as only looking at my watch
Kept trying to pass as much as I could for the rest of the course, but was so hard to as felt rather ill and everytime I tried to pass, I wouldn't get so far out in the rougher terrain..
Team managed to get around 130th which was good as the other 5 Linné teams were all within the top 50! Crazy eh!
Oh and am updating AP off my phone so no climbs or routes as only looking at my watch
Friday Jun 14, 2013 #
12 PM
Running 26:56 [2] 4.74 km (5:41 / km) +47m 5:25 / km
shoes: Aasics 2000 series
easy run before tomorrow. Had a bad sleep last night so was a little tired.
Ran down to the gym to freeze my card until the end of July.
Ran down to the gym to freeze my card until the end of July.
Thursday Jun 13, 2013 #
1 PM
Running warm up/down 12:23 [2] 2.08 km (5:57 / km) +19m 5:41 / km
shoes: Aasics 2000 series
Warm up in the pouring ran around stadskogen tracks.
Running intervals 25:09 [4] 4.5 km (5:35 / km) +26m 5:26 / km
shoes: Aasics 2000 series
Intervals.
Did 3,2,1,3,2,1,2,1,1 with 90sec recoveries after the 3min and 1min on all the others.
Was supposed to do 4min first before the first 3min but decided without would be enough as have Jukola/Venla relay on Saturday :)
Felt ok....find my breathing not so great on intervals recently...hmm not sure how to improve that, but I will try. Paces were a bit slow sometimes due to where on the track in stadskogen I was running, also I find Garmin goes crazy sometimes in there :P
Lots of rain today!
Did 3,2,1,3,2,1,2,1,1 with 90sec recoveries after the 3min and 1min on all the others.
Was supposed to do 4min first before the first 3min but decided without would be enough as have Jukola/Venla relay on Saturday :)
Felt ok....find my breathing not so great on intervals recently...hmm not sure how to improve that, but I will try. Paces were a bit slow sometimes due to where on the track in stadskogen I was running, also I find Garmin goes crazy sometimes in there :P
Lots of rain today!
Running warm up/down 11:15 [2] 2.04 km (5:31 / km) +25m 5:12 / km
shoes: Aasics 2000 series
Warm down in Stadskogen then around the tracks surrounding Blodstensvägen. Still raining :P
Decided not to do a garmin transfer as it is always screwing up and I have been sitting here for a long time now restarting the pages etc and it still keeps crashing...hmm...anyone else always have this problem??
Decided not to do a garmin transfer as it is always screwing up and I have been sitting here for a long time now restarting the pages etc and it still keeps crashing...hmm...anyone else always have this problem??
Wednesday Jun 12, 2013 #
6 PM
Orienteering 1:12:30 [3] 7.85 km (9:14 / km) +26m 9:05 / km
shoes: X-Talons 212
last forest training before Jukola. I added on a 4min warm up. There were 2 short loops which were gaffeled around 1.9km...then a 2.9 loop after those two. I did the first 2 at a good training pace. Not racing but not slow either..made a few tiny mistakes, mostly due to not being able to see the tiny flags :P Ran about 34min for the first two loops, then decided to jog with Claire around the last loop. Was good to just relax and chat and help each other out :) we went quite slow with a lot of jogging and walking.
Tuesday Jun 11, 2013 #
5 PM
Running warm up/down 21:28 [2] 3.97 km (5:25 / km) +29m 5:13 / km
warm up to KG then around Norbyspåret with the rest of the Linne crew
Running intervals 41:02 [4] 6.89 km (5:57 / km) +69m 5:40 / km
shoes: Aasics 2000 series
8x2min then 8x1min...all had 1min recoveries between each, then 2min between the sets.
Was tough to do them on the Norby tracks as they are very much up and down sometimes which gets the lactic acid in my legs reeally screaming! Turns out im slow running fast downhill too :P Should really practice on that.
Felt good sometimes, then not so fast on others. Fun training though :)
Was tough to do them on the Norby tracks as they are very much up and down sometimes which gets the lactic acid in my legs reeally screaming! Turns out im slow running fast downhill too :P Should really practice on that.
Felt good sometimes, then not so fast on others. Fun training though :)
Running warm up/down 12:00 [2] 1.98 km (6:04 / km) +14m 5:52 / km
shoes: Aasics 2000 series
Grabbed some water at the club on the way home with Lisa :)
Monday Jun 10, 2013 #
8 AM
Running warm up/down 17:43 [2] 2.61 km (6:48 / km) +36m 6:22 / km
shoes: X-Talons 212
warm up with Oskar and Gunilla to where the start of the forest sprint was going to be. Also a little jogging around with a sample map beforehand too
Orienteering 24:31 [3] 2.49 km (9:50 / km) +4m 9:45 / km
shoes: X-Talons 212
Forest sprint in Nåsten...Not so good...big mistake at 5-6...really bad...and lots of silly little things, and finding it to run sprint pace in the forest without overshooting everything :P
Running warm up/down 24:21 [2] 2.97 km (8:13 / km) +25m 7:53 / km
shoes: X-Talons 212
warm down consisted of collecting controls too. although I walked most of the collecting so stopped my watch a lot
5 PM
Running warm up/down 10:22 [3] 1.85 km (5:36 / km) +4m 5:33 / km
shoes: Aasics 2000 series
warm up with Lisa C and Sam down to Friskis to do medelgympa :) Had to be up to the 10min mark to please OCD Lisa ;) hehe
Didn't wait for garmin satellites to load so copied Lisas distance :)
Didn't wait for garmin satellites to load so copied Lisas distance :)
Strength and Conditioning 55:42 [3] 0.46 km (2:00:03 / km) +6m 1:52:45 / km
shoes: Saucony fastwitch red
medelgympa at Friskis. Haven't done this in a long time, so was tough to get into it, and the mind/body coordination took some time today ;)
Running warm up/down 8:52 [2] 1.53 km (5:49 / km) +27m 5:20 / km
shoes: Aasics 2000 series
jogging back home and gossiping as girls do ;)
Sunday Jun 9, 2013 #
6 PM
Running long 1:19:58 [3] 14.29 km (5:36 / km) +110m 5:23 / km
shoes: Aasics 2000 series
Another long run today...Did not feel the greatest to be honest...Guess it was a mixture of yesterdays intervals, walking around at the theme park all day, the jolting rides, getting back after 12, and eating nachos for lunch today ;)
Had a gluggy stomach which was not so fun...and had to pee twice on my run as drank too much before it :P
I know I didn't feel the best or was very fast but tried to run long anyway :)
Mostly on tracks...some on road.
Had a gluggy stomach which was not so fun...and had to pee twice on my run as drank too much before it :P
I know I didn't feel the best or was very fast but tried to run long anyway :)
Mostly on tracks...some on road.
Saturday Jun 8, 2013 #
Note
Had some strange foot pain in the side of my foot down under my ankle this morning when i woke up? weird? Hope it goes away in the next few days...was conscious of it when i was running, but didnt hurt so much...
10 AM
Running intervals 1:04:00 [4] 11.78 km (5:26 / km) +29m 5:22 / km
shoes: Aasics 2000 series
Intervals in the morning today. Not usually for me ;)
Did 6x1km reps with 2min recoveries. Did them on a track near Norbyskogen. It was reasonably flat, but both ways I ran they had a gradual hill on them, and one had a more longer hill at the end of the interval.
Started good and steady...they got a bit slower as felt rather tough to push today, but managed to keep on going. On the 4th one I had a police car driving on the track behind me which was so random?? and on the 5th i really felt my hamstring so slowed down a bit in the middle :/
was tough to do the last one but just kept thinking I have to do this! especially for woc!
Wouldve liked to have gone a bit quicker, but hey...itll get better :P
Did 6x1km reps with 2min recoveries. Did them on a track near Norbyskogen. It was reasonably flat, but both ways I ran they had a gradual hill on them, and one had a more longer hill at the end of the interval.
Started good and steady...they got a bit slower as felt rather tough to push today, but managed to keep on going. On the 4th one I had a police car driving on the track behind me which was so random?? and on the 5th i really felt my hamstring so slowed down a bit in the middle :/
was tough to do the last one but just kept thinking I have to do this! especially for woc!
Wouldve liked to have gone a bit quicker, but hey...itll get better :P
Friday Jun 7, 2013 #
12 PM
Running long 1:19:36 [3] 14.8 km (5:23 / km) +96m 5:13 / km
shoes: Aasics 2000 series
Went a bit later than I should have today. Was super hot! Felt good in the beginning...well the first 9km...then felt strange in my foot...sort of my arch thing as it made my big toe go numb...then started feeling a lot of niggles...so stopped and stretched a lot on the way back from the backbana hill.
Also tried to find two hittaut points today but had not map so didnt really know exactly where they were positioned :P
Also tried to find two hittaut points today but had not map so didnt really know exactly where they were positioned :P
Thursday Jun 6, 2013 #
Note
(rest day)
Didn't really plan a rest day, although was helping out at Ekebyloppet from 7.30-3.30pm. Did a lot of standing, lifting and even biking up to Nåsten where I had to stand out on the course. Got a bit burnt too so definitely crashed in the evening and slept a little :P
Wednesday Jun 5, 2013 #
6 PM
Orienteering 1:19:23 [3] 8.66 km (9:10 / km) +61m 8:51 / km
shoes: X-Talons 212
We had a Jukola/Venla test today. Well was to see how we were running atm etc..
I didn't feel the greatest this evening as had a massive headache before I started :(
It went away a bit once I started running, but from the beginning I just didnt feel very strong/fast today... Decided to think as a good training instead :) Inga managed to catch me up on the first control as it was a long leg. Then I stuffed up 2 quite badly :( The rest was ok, with a few little mistakes here and there...although some controls were really good :) Was a good training, just wish the mind and body were a bit more into it today...
includes a short warm up
I didn't feel the greatest this evening as had a massive headache before I started :(
It went away a bit once I started running, but from the beginning I just didnt feel very strong/fast today... Decided to think as a good training instead :) Inga managed to catch me up on the first control as it was a long leg. Then I stuffed up 2 quite badly :( The rest was ok, with a few little mistakes here and there...although some controls were really good :) Was a good training, just wish the mind and body were a bit more into it today...
includes a short warm up
Tuesday Jun 4, 2013 #
Note
was supposed to do some strength when I came home from NORT, although I felt super tired and actually not so good as it was freezing today and I didn't have enough clothes with me :/
7 AM
Running 30:02 [2] 5.25 km (5:43 / km) +29m 5:34 / km
shoes: Aasics 2000 series
Just a short morning run before we went to watch NORT in Sigtuna
Monday Jun 3, 2013 #
5 PM
Running warm up/down 18:38 [3] 3.51 km (5:18 / km) +23m 5:08 / km
shoes: X-Talons 212
Running to Backbana with Sam
Running hills 1:03:14 [4] 7.99 km (7:55 / km) +396m 6:20 / km
shoes: X-Talons 212
Backbanan with Sam. Don't know why I ran two hill sessions in a row without having done any at all :P But hey it was fun to do it anyway!
Was pretty tight in the calves from yesterday. I think I have only just run backbana in 38min or so, so kind of slow. Sam wanted to do 1 and a half laps which I haven't done before, but thought I could attempt.
I was a bit slower then her, but she decided to stay back and run with me anyway.
On the first lap I managed to run 34.36 which was ok for me i guess :)
the second half lap was a combination of all the hardest hills! And I swear it was longer than a half :P But was good to keep on going. We went a little bit slower, and I had to walk a little on some of the hills.
Good session!
http://www.oklinne.nu/soj/backbanan/backbanan.php
Was pretty tight in the calves from yesterday. I think I have only just run backbana in 38min or so, so kind of slow. Sam wanted to do 1 and a half laps which I haven't done before, but thought I could attempt.
I was a bit slower then her, but she decided to stay back and run with me anyway.
On the first lap I managed to run 34.36 which was ok for me i guess :)
the second half lap was a combination of all the hardest hills! And I swear it was longer than a half :P But was good to keep on going. We went a little bit slower, and I had to walk a little on some of the hills.
Good session!
http://www.oklinne.nu/soj/backbanan/backbanan.php
Running warm up/down 20:26 [3] 3.43 km (5:57 / km) +28m 5:43 / km
shoes: X-Talons 212
warm down back home with Sam and Boris. Boris was doing some strides near backbana whilst we were running.
Sunday Jun 2, 2013 #
10 AM
Running warm up/down 16:25 [2] 2.86 km (5:45 / km) +36m 5:24 / km
shoes: X-Talons 212
warm up with Elisa, Lisa and Hilda. We biked to Ultuna and then ran from there as a warm up. Super muggy and hot today!
Running hills 31:13 [4] 5.08 km (6:09 / km) +170m 5:16 / km
shoes: X-Talons 212
Ran Gropen Extreme today with Hilda, Lisa R, Elisa and Henrik B. Have never done this before and frankly havent been doing any hill training whatsoever :/ so i knew it would be tough! Hilda wanted to go a fast pace and Elisa was just behind her. We started so fast! and I was a little worried as I had no map as there were no more at the club :/
Managed to see either Henriks or Lisas back for the course apart from a few places where I missed where they turned. One time I ran a little too short and another a little too long :P
Even though I was a little slow, it was still tonnes of fun, and I think a bit more than backbana! Will definitely come back and do it again in the next few weeks! Will need a map next time though :P
http://keyzer.mine.nu/gropenextreme/img/GropenExtr...
Managed to see either Henriks or Lisas back for the course apart from a few places where I missed where they turned. One time I ran a little too short and another a little too long :P
Even though I was a little slow, it was still tonnes of fun, and I think a bit more than backbana! Will definitely come back and do it again in the next few weeks! Will need a map next time though :P
http://keyzer.mine.nu/gropenextreme/img/GropenExtr...
Running warm up/down 15:36 [2] 2.51 km (6:13 / km) +25m 5:55 / km
shoes: Aasics 2000 series
warm down back to the bikes.
Saturday Jun 1, 2013 #
Note
Decided to finally get back on here...will only backtrack a few weeks as can't really be bothered and cannot remember...
pretty much just been racing every weekend for the last month and a half and have been doing a bit more training which is good :)
went through a period at the start of the season where I was being sick on and off every 2nd week it felt like! was not fun and have now been healthy for a while! (touch wood).
Not doing NORT as decided I need these weeks for training especially if I end up running WOC which is what my training will be aimed at for the next month.
pretty much just been racing every weekend for the last month and a half and have been doing a bit more training which is good :)
went through a period at the start of the season where I was being sick on and off every 2nd week it felt like! was not fun and have now been healthy for a while! (touch wood).
Not doing NORT as decided I need these weeks for training especially if I end up running WOC which is what my training will be aimed at for the next month.
7 PM
Running 39:55 [2] 7.45 km (5:21 / km) +53m 5:10 / km
shoes: Aasics 2000 series
left this much too late as took a while to get up this morning, then was watching WOC, then updated my attackpoint :P
was a pretty horrible run with swallowing mosquitoes in stadskogen and nearly stepping on snails, frogs and worms...guess it was all because it was raining?
was a pretty horrible run with swallowing mosquitoes in stadskogen and nearly stepping on snails, frogs and worms...guess it was all because it was raining?