Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kate

In the 30 days ending Apr 30, 2014:

activity	#	time	miles	km	+m
Running	27	17:31:09	92.74	149.26	1258
Orienteering	11	10:05:39	41.1	66.15	485
Strength and Conditioning	6	3:30:58	0.0	0.0
Cross trainer	1	47:00
Cycling	1	20:00
Innebandy	1	15:00
Total	32	32:29:46	133.85	215.41	1743

1:53

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» now

Wednesday Apr 30, 2014 #

5 PM

Running warm up/down 7:45 [2] 1.57 km (4:55 / km) +1m 4:54 / km
shoes: Aasics 2000 series

Warm up to Ekeby with Sam. We couldn't be bothered doing more warm up as just wanted to do the training.

Orienteering tempo 20:49 [4] 4.27 km (4:52 / km) +11m 4:49 / km
shoes: Aasics 2000 series

Sprint training at Ekeby which Thierry set a while ago. We had different loops, so we started at the same time which was fun :)
Ran ok..a few small stops and hesitations, but ok flow. Not too fast as was a little tired from yesterday :P
Really fun course!
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Running warm up/down 7:20 [2] 1.34 km (5:30 / km) +34m 4:52 / km
shoes: Aasics 2000 series

And just running home again. No long warm down either...

Tuesday Apr 29, 2014 #

6 PM

Running warm up/down 11:47 [3] 1.96 km (6:01 / km) +12m 5:50 / km
shoes: Saucony fastwitch red

running so late from work! Found the group and did a few drills with them

Running intervals 24:13 [4] 4.66 km (5:12 / km) +36m 5:00 / km
shoes: Saucony fastwitch red

Intervals with Linne. 5x3min with 2min recoveries. We did this on the lit track in Norby, so were a few hills which were fun to push up!
Felt quite good today! A bit lactic like on the last few..

Running warm up/down 24:15 [2] 4.06 km (5:59 / km) +14m 5:52 / km
shoes: Saucony fastwitch red

Warm down with Inga, Bettina and Emily. A few loops around the tracks, then back home.

Monday Apr 28, 2014 #

6 PM

Running 30:00 [3]
shoes: Aasics 2000 series

Warm up around 15min to Hågadalskolan, then to Kung Björns Hög with the Linné crew.
Then we did the drills and quick stepping up some steep stairs. Was tough as I get so much lactic up the top after each drill!
A few drills on the way back to the school. We didn't have so much time as the others had to go to a Sprint SM meeting.

Strength and Conditioning 15:00 [3]

Strength inside with Linné. Felt rather smashed doing this today...

Innebandy warm up/down 15:00 [2]

Got convinced (forced) to play Innebandy after training. There was only 6 of us, so we played 3 on 3. I got the first goal! woohoo! :D
It was cool as all 6 of us were from different countries!
My team was Croatian, NZ and Finnish and the other team Swedish, Czech and Canadian :D

Sunday Apr 27, 2014 #

11 AM

Running long 1:11:14 [3] 13.47 km (5:17 / km) +135m 5:02 / km
shoes: Aasics 2000 series

A long run in the sunny sun sun! Ran in shorts and a singlet too :D was so warm and nice!
Felt pretty good today. Ran up into Nåsten on the bigger tracks and out past IF Thors club house and then back through Norby skogen.
Not a super long run but long enough to be a long run. Plus the hip and foot were ready to stop around this time anyway.

Saturday Apr 26, 2014 #

11 AM

Running warm up/down 12:20 [2] 1.87 km (6:37 / km) +40m 5:58 / km
shoes: Icebugs pink

warm up. It was super duper hard to breath due to the pollen I think?

Orienteering race 51:27 [3] 6.63 km (7:46 / km) +23m 7:38 / km
shoes: Icebugs pink

Terrrrrrrrrrrible! Oh man... :( Just when I thought I was getting a little more confidence... Rather embarassing to do so many big mistakes!
Did not help that on the way to 2 I got a pine needle right in my eye, and it watered and didn't clear up at all. Still is blurry :(

So I pretty much spiked the little hill at one, but it seemed like it had a cliff on it, so I thought it was the hill behind my #1. So I ran a little away and didn't really understand what was going on. Then once I decided to run back to the hill again, I saw it on the other side! grrr #$@$!
Then 2 I had the eye problem and was trying to catch up some time and maybe rest the eye by running on the track. I was not focussed or seeing clearly that I mistook running on the second parallel track for the first one, and cut off totally to the wrong place. Lost a few mins correcting that too.
Still stressed and not so great vision I took off to 3 and maybe had a bad direction. thought I knew where I was going anyway, but did another mistake by not going completely to the control site and doubting myself and thinking I was somewhere else! grr...muffed a few more mins there.
4 went good :) nice and easy. 5 and 6 fine too.
Route to 7 went good and I thought the speed was going well too. Still having a bit of vision troubles. But right up till near the control circle, I hesitated and doubted and thought I was totally different! Got put off by some greenish looking area. ran round so confused and had no idea what was going on, and lost a whopping (embarassing) 8min alone on that control :( waahhh :(
the rest was ok...little mistake coming into the control at 10, was too far left.
So a very unexpected race...I guess that can be Lunsen for you.
I guess I was stressed by the mistakes in the beginning and then really not being able to see clearly. I think I should have slowed down when that happened as I really couldn't read and run that pace together :/
There were a few small good things with this course, and will take away those. Speed felt good at times when I was feeling confident, which was a positive :)
May try do my Doma just for fun to see where I went...otherwise...this race did't really happen for me... ;)

http://www.doma.sprintthebay.org/show_map.php?user...

Running warm up/down 10:01 [2] 1.61 km (6:14 / km) +17m 5:55 / km
shoes: Icebugs pink

warm down. A little with Fredrika.
Got the medical tent to check out my eye. There was nothing in it, so probably a small scratch. they washed it out with some solution anyway.

6 PM

Running warm up/down 11:36 [2] 2.05 km (5:40 / km) +16m 5:27 / km
shoes: Aasics 2000 series

warm up to Norby. Pollen feels even worse this evening! So blocked/stuffed in my nose and dry in my throat and itchy eyes!

Running intervals (Hills) 16:32 [5] 2.4 km (6:54 / km) +8m 6:47 / km
shoes: Aasics 2000 series

10xhill intervals on the steep part on the Norby loop.
I marked a beginning and end to run to on the interval. They were around 30sec ish.
Jogging back down again was the recovery.
Didn't feel too bad. Just rather wheezy up the top due to the pollen difficulties I think.
Went rather fast on the last one. Tried to give it everything ;)

Eye update: Still blurry and irritated. Hopefully with a good rest and a lot of shut-eye it will heal itself :)

Running warm up/down 10:47 [2] 1.88 km (5:45 / km) +14m 5:32 / km
shoes: Aasics 2000 series

warm down back home. So lovely with the sun still up and warm! Have had such an amazing week with so much sun! Was close to 20 today I think! and will be the next 2 days too I hope :D Summer is on its way here!!
Ran in shorts and a t-shirt too of course!!

Friday Apr 25, 2014 #

Note
(rest day)

Planned to jog today, but had another long day and I think the pollen is also getting to me atm, so I decided to take a rest day :) Think it will be nice for the body too :)

Thursday Apr 24, 2014 #

12 PM

Cross trainer warm up/down 20:00 [2]
shoes: Nike Lunaracers (pink)

10min warm up.
5min after intervals.
5min after strength training.

Cross trainer intervals 27:00 [4]
shoes: Nike Lunaracers (pink)

6x3min with 90sec recoveries. Went well! Although I went to Ultuna gym, and the cross trainers are funky as there!

Strength and Conditioning 40:00 [3]
shoes: Nike Lunaracers (pink)

Did some weights, jumps and other exercises after the intervals. Didn't do so many as was running out of time as only had a little time between jobs.
Was tough, but it went well :)

Wednesday Apr 23, 2014 #

6 PM

Orienteering 59:28 [3] 7.46 km (7:58 / km) +44m 7:45 / km
shoes: Icebugs pink

Training at Hammarskog. The body was rather tired today, and the end wasnt really working so well either. So rather silly mistakes and some zig zagging at times. Did one and 3/4 loops as they were more around 4km not 2km which they said!
Just a cruise around today really. Didn't actually like this map and was junky at times...couldnt quite agree with it...

Tuesday Apr 22, 2014 #

7 PM

Running long 1:00:29 [3] 10.63 km (5:41 / km) +122m 5:23 / km
shoes: Aasics 2000 series

Running with Rassmus on some tracks in Nåsten. Was a long busy day and was stressed about many things, so we ended up training later than I wanted too, and I wanted to do intervals too, but that was not really a good idea after the day I had..

Monday Apr 21, 2014 #

Event: Kolmårdskavlen

11 AM

Orienteering race 56:49 [4] 7.35 km (7:44 / km) +143m 7:02 / km
shoes: Icebugs pink

Kolmårdenskavlen. Ran the last leg which is the first time I have done that for Linne. Sara didnt have so much of a good run on first leg and was already 18min behind. Emma had a stable run I think, then I didnt have a very good run :(
I made so many small mistakes! Many of the controls in the beginning. I got tired so easily too! Felt like I was going so slow, and sometimes even walking up hills :( Caught a big bunch of girls and passed them just in the end, then I went and stuffed up a forked control just before the last 2 controls and they all passed me again :(
overall not so happy...I think I need to be on first leg or sometimes second. I am so much better at running with people, then trying to run away from people that are a slower pace later on in the relay. Was still fun and interesting to try out another leg.

12 PM

Running warm up/down 10:00 [2]
shoes: Icebugs pink

Warm up before the relay. Legs feeling rather tired and heavy from yesterday. Was super hot too!
Didn't warm down as was tired and disappointed and everyone was ready to go too.

7 PM

Running 23:33 [2] 4.15 km (5:41 / km) +29m 5:29 / km
shoes: Aasics 2000 series

A nice easy reconvery jog once back in Uppsala.

Sunday Apr 20, 2014 #

Running warm up/down 20:00 [2]
shoes: Icebugs pink

The start was 4km away, so I walked a bit with some of the girls, then Inga and I started to jog the rest for our warm up.
A bit of a jog afterwards. Not sure how long for.

Orienteering race 1:33:41 [5]
shoes: Icebugs pink

The first Silva League competition. It was a 12km Long distance. All of the Silva Leagues are world ranking this year, and as my world ranking is a little better than some of the other swedes, I started near the end and got to wear GPS :P
Seemed to go really well! I was hesitant in a few places and lost a bit of time on some longer route choices (especially 3!) but I was happy with how my orienteering went :) Just need to get my speed and orienteering confidence working together a little more! Still 20min behind Annika. Here is my GPS :)
http://www.tulospalvelu.fi/gps/20140420SL_D21/
Also my doma:
http://www.doma.sprintthebay.org/show_map.php?user...

Saturday Apr 19, 2014 #

Event: Kolmårdsmedeln

Running (Terrain) 46:31 [3] 5.8 km (8:01 / km) +51m 7:41 / km
shoes: Icebugs pink

My watch died. Ran with a group though, so managed to get Sams data. We jogged around on the map next to the place we were staying in Lotorp. Was super junky in places which was not so fun to run. Super warm which was so nice!!

Friday Apr 18, 2014 #

10 AM

Running warm up/down 10:46 [2] 1.52 km (7:06 / km)
shoes: Icebugs pink

Warming up before the relay

Orienteering race 38:29 [5] 5.7 km (6:45 / km)
shoes: Icebugs pink

Stigtomtakavlen. Ran 2nd leg which was non-gaffeled. Went out just behind the front group. Ran quite well and caught up to the end of the tail. Ran well with them till around number 7 and 8 where I lost a little time on both. So I ended up dropping the front back, so ended up coming in with the 2nd pack a few mins behind. Overall I was happy with how I ran..would have been nicer without the little mistakes...but hey..

Running warm up/down 9:05 [2] 1.26 km (7:11 / km) +15m 6:47 / km
shoes: Icebugs pink

warm down jogging...running around the field and cheering on some other teams. Got rather cold though :/

Thursday Apr 17, 2014 #

Event: Stigtomtakavlen

10 AM

Running 54:56 [3] 9.57 km (5:44 / km) +125m 5:23 / km
shoes: Aasics 2000 series

Running with Sam this morning. Was a nice sunny day although a bit windy. We planned to do 40 and ended up doing longer which was nice. We ran up into Nåsten and on the big track there, then cut through some small muddy tracks back to Hågadala. Didnt know exactly where we were on the way back, but is fun to always explore a bit without a map! :P
Felt rather tired and stuffed up today. I am blaming the pollen and will take my antihistamines with me this weekend :)

Wednesday Apr 16, 2014 #

5 PM

Running warm up/down 17:52 [2] 3.0 km (5:58 / km) +35m 5:38 / km
shoes: Icebugs pink

Warming up to KG with Sonja and Matt. Didnt wait for satellites, so distance is wrong

Orienteering 47:45 [3] 5.05 km (9:27 / km) +26m 9:13 / km
shoes: Icebugs pink

Training in Southern Nåsten. Ran slow today as was a little tired and hadnt really eaten much all day. Made a mistake at 9...ran too far. Was hard at times as there was a lot of fallen trees on this part of the map, and they are not mapped, so was running a bit zigzag at times.
Ran down a big cliff to the finish as I thought I could give it a go....turns out I nearly died on my birthday! :P

Running warm up/down 22:07 [2] 3.61 km (6:07 / km) +38m 5:49 / km
shoes: Icebugs pink

warm down back via the clubhouse and then home. Bit tired and funny gluggy stomach. Arch was pulling a bit again towards the end. Better be a bit careful the next few days then.

Tuesday Apr 15, 2014 #

6 PM

Running warm up/down 12:41 [2] 2.41 km (5:16 / km) +17m 5:05 / km
shoes: Saucony fastwitch red

warm up with Lisa and Ross, then Sam A joined in once we came to Stadskogen. Felling rather tired still on this warm up. Need to sleep earlier than 12! (as I am writing this at 11.20...oops!) :P

Running intervals 28:03 [5] 5.59 km (5:01 / km) +28m 4:54 / km
shoes: Saucony fastwitch red

Intervals with the club on the lit track in Stadskogen.
(4, 3, 2, 1) X 2 with 1min between each interval and 2min between each set.
Went ok considering the small amount of fast training I have done since being sick. Died a lot on the second set and definitely wasnt as fast, but kept trying to push even though I was falling off. My breathing was rather heavy, but the air seemed quite dry today.
I stopped at 50sec on the last 1min interval as my Arch was really tightning up and it freaked me out a bit! It sucks as I love to push on the last interval! especially when it is so short too! But better to be safe than sorry..

Running (Drills) 7:24 [1] 0.58 km (12:43 / km) +2m 12:30 / km
shoes: Saucony fastwitch red

Drills before the intervals

Running warm up/down 20:06 [2] 3.31 km (6:04 / km) +12m 5:57 / km
shoes: Saucony fastwitch red

warm down with the others to the club and then back home. Such a nice evening to be out running! Jogged with Annika as we chatted about a lot of things and especially EOC :)

Monday Apr 14, 2014 #

6 PM

Running (Drills) 12:53 [1] 1.23 km (10:28 / km) +6m 10:13 / km
shoes: Aasics 2000 series

Joined in with the group rather late tonight as I was late from work.
Managed to do some hops and then the hill spänst.

Strength and Conditioning 14:58 [2] 0.0 km (124:43:20 / km)

Feeling so tired in my body today. Found everything so hard. And my arch hurt when we had to hold ourselves and even jump with our feet...felt like it was stretching it in a bad way...

Running warm up/down 15:17 [2] 2.69 km (5:40 / km) +35m 5:20 / km
shoes: Aasics 2000 series

Some jogging with Lisa after todays training. Then I had to pick up a parcel from the supermarket, so tried to jog home with that under one arm too :P

Sunday Apr 13, 2014 #

Event: Rånässtafetten

11 AM

Running warm up/down 11:31 [2] 1.77 km (6:31 / km) +4m 6:26 / km
shoes: Icebugs pink

warming up before the relay. Dont usually run 2nd leg so much, so its hard to judge the warm up as you dont want it to be little if your runner comes in very quickly, or you dont want it to be too long if they are making mistakes etc. Seemed to be ok today, but need to maybe figure out a better way of warming up on 2nd leg in the future

Orienteering race 55:28 [3] 7.12 km (7:48 / km) +90m 7:20 / km
shoes: Icebugs pink

Terrible run :( Have not run this bad in a long time. Made so many mistakes, that its hard to even remember if I did any ok...maybe 2 controls? ahh very sad as it is a relay too...will now be kept in the lower teams i imagine...
The mind has been a bit over the place the last week, so I guess that may have contributed to my terrible orienteering skills and lack of even using my compass properly :P

Running warm up/down 7:33 [2] 1.17 km (6:26 / km) +4m 6:19 / km
shoes: Icebugs pink

warm down with Ross. Was so incredibly windy and cold that I could not run much longer than this.
Thought about jogging in the evening, but it never happened...

Saturday Apr 12, 2014 #

Event: Länna IF Medel

1 PM

Running warm up/down 12:42 [2] 1.96 km (6:30 / km) +15m 6:15 / km
shoes: Icebugs pink

warming up

Orienteering race 38:16 [4] 5.12 km (7:29 / km)
shoes: Icebugs pink

Länna IF Medel.
Ran sort of ok today...need some improvement with things...wrote more detail on my doma. http://www.doma.sprintthebay.org/show_map.php?user...

C • Shoe? 2

Running warm up/down 9:15 [2] 1.51 km (6:09 / km) +5m 6:03 / km
shoes: Icebugs pink

warm down

Friday Apr 11, 2014 #

12 PM

Strength and Conditioning 56:00 [2]

The old/usual program :) Felt rather strong doing the core stuff this morning :)

6 PM

Running 33:00 [3]
shoes: Aasics 2000 series

Jogging with Matt to Kung Björns Hög and into Nåsten a bit. Forgot to start my watch, so I dont have any data ;)

Thursday Apr 10, 2014 #

Note
(rest day)

Cool...an unexpected rest day...
Planned to do some intervals either xtraining or running. Had no time and even packed for the gym for after tutoring, but the time was 21.15 when I left from tutoring...
Have had a stressful past 2 days and a rather not so nice situation going on which is making me rather down... :(
Itll get better...but I was trying so hard recently after being sick to keep my training going...
Did about an hour of commuting on my bike today which was nice to at least move my legs a little...

Wednesday Apr 9, 2014 #

6 PM

Running long 1:18:45 [3] 10.0 km (7:52 / km) +22m 7:47 / km
shoes: Icebugs pink

Training in Lunsen. Was the nice North east part. I did the whole course. Took it easy as I really wanted to have good contact and confidence today. Seemed to work pretty well! A few small things...but nothing to make me disappointed :) Good to get a little confidence in Lunsen.
Includes a little jogging to the start and from the finish.

http://www.doma.sprintthebay.org/show_map.php?user...

Tuesday Apr 8, 2014 #

6 PM

Running warm up/down 16:20 [2] 3.12 km (5:15 / km) +18m 5:06 / km
shoes: X-Talons 212

Running to intervals with the Blodan crew

Running (Drills) 5:00 [2]
shoes: X-Talons 212

Just did a few drills up hill and then some short sprints. Not so much today as it was cold and wet.

Running hills 25:52 [4] 4.53 km (5:43 / km) +64m 5:20 / km
shoes: X-Talons 212

4 hill loops at Pollacksbacken. Was super slow...still getting back up there from the past few weeks. It will just take time... Havent done this loop before, and it was tough! There were two different loops (equally as hard) and we did them 2 times. Will definitely be heading back here for some hills some other time :)

Running warm up/down 17:10 [2] 2.99 km (5:44 / km) +36m 5:25 / km
shoes: X-Talons 212

Running back home with the crew again.

Monday Apr 7, 2014 #

6 PM

Running (Drills) 45:00 [2]
shoes: Aasics 2000 series

Bit of jogging, then drills up some stairs in Eriksberg. Then some drills on the way back towards Hågadalsskolan. Then some spänst and balancing exercises including hopping one legged up the hill.
So incredibly sore in my quads from yesterdays strength! Hurt everytime I slightly bent my legs :P Was such a moaning milly throughout the drills etc ;)

Strength and Conditioning 15:00 [2]

Core etc inside after the drills. Was tough and fast!

Sunday Apr 6, 2014 #

9 AM

Cycling warm up/down 20:00 [2]
shoes: Nike Lunaracers (pink)

10min warm up before strength training and 10min after

Strength and Conditioning 1:10:00 [4]
shoes: Nike Lunaracers (pink)

maximum strength training with Rassmus and Oskar.
We started with some core. After that we started with the big weights and doing the usual squats. Was just doing 10kg on each side of the bar as haven't done weights in ages! Rassmus wasn't doing jumping stuff, so Oskar was teaching me. Would do 6 squats, then do 5 long/high jumps and breaking out into a sprint. Did this quite a few times. Was also holding a 90degree (with my legs) squat for 20sec then doing 5 squats with explosive jumping when coming up. Along with the hops and sprinting after too. Did this a few times too!
Then did one leg lunges with a little weight as my hip is so tight on the right and not so great atm :/ Did this a few times with explosive jumps after.
Then we did calf raises with weights and 50 jumps on toes quickly, straight after. X3
We used the resistant machine and attached it to our ankles and did some one leg lifts in a running movement. then swapping legs... X3

Overall a good session! feeling stronger already ;) need to do this at least once a wk!

Saturday Apr 5, 2014 #

Note
(rest day)

Had a lazy morning after getting back around 1am last night from the competition. Also I almost vomited last night. Now I know how the guys feel after night racing! 10mila stomach as they call it!
Time flew after I did a big clean of the apartment, baked some cupcakes for afternoon fika and hung out with friends. Decided it would be nice with this sort of day off.

Friday Apr 4, 2014 #

9 PM

Running warm up/down 12:00 [3]
shoes: Icebugs pink

10min warm up to the start.
2min warm down as I got so cold quick and just wanted to shower and head home.

Orienteering race (Night) 1:16:14 [4] 9.9 km (7:42 / km) +66m 7:27 / km
shoes: Icebugs pink

Grymnatta.
A night race! Woohoo :P Decided to run as Rassmus was.
I'm rather terrible at night, so decided to take it easy and have a good training. Took it super careful and slow on the first control, although I stopped and looked to early, then I didn't quite know where I was along the hillside, so kept running, then still was confused. Hit the further away cluff, then ran back to the control. 2-3min there. Was rather slow and unsure on the long leg to 2.
Ran way to low to 4 and wasn't so sure if I was in the right place either. So lost about 2min there. Number 7, I understood nothing! Was so confused with my lining up of the hills etc. just kept running round like crazy? there were 2 more girls there doing the same thing. I think I ended up getting it before them though. Never saw them again?
11 I decided to go left, although I don't think that was the best. Started running up the track as I was a bit tired too, so had to run back down to go around the out of bounds area. then i overshot the control and ended up at the track...
12 went well along the way, but veered left near the control and ran too far. Had to run back.
Overall i felt the best I have in my body since being sick, although the 5 or so 2-3min mistakes really cost me...was a bit behind. Still enjoyed it and was a good training. :) http://www.doma.sprintthebay.org/show_map.php?user...

Thursday Apr 3, 2014 #

5 PM

Running 48:10 [3] 9.09 km (5:18 / km) +65m 5:07 / km
shoes: Saucony fastwitch red

Running to the track with a lot of the crew. Some were doing intervals, and some just wanting to jog and have company etc. I planned to just to a few random short intervals as I am racing a night race tomorrow, and also felt so tired and worn out from a tough day with some not so easy students at school.
Joined in with Sam on her last 4 200m. kept the same speed on all which was good :) Not so fast, but enough to push! She was like Bolt on the last interval! I was amazed! And even yelled out at her "Shit Sam!" as she took off in the beginning of the interval ;)
Running back with the Blodan crew after again.

Wednesday Apr 2, 2014 #

5 PM

Running warm up/down 13:50 [3] 2.69 km (5:08 / km) +20m 4:57 / km
shoes: Icebugs pink

warm up to KG and then to the start of the training.

Orienteering tempo 1:07:13 [3] 7.55 km (8:54 / km) +82m 8:27 / km
shoes: Icebugs pink

O intervals in Nåsten. Still feeling rather sluggish, so made sure I kept up with my orienteering instead of pushing the speed.
Made a few small mistakes on the first loop, especially number 2 and the last one. Then the other loops were ok. Got tired and was hesitating a bit here and there, but the orienteering side of things seemed to work well at times.

Hip still very uncomfortable and strange when running :(

Running warm up/down 5:52 [2] 1.08 km (5:27 / km) +13m 5:08 / km
shoes: Icebugs pink

Running back from KG. Not so much of a warm down as we actually jogged the last interval out in the open part before heading back.

Tuesday Apr 1, 2014 #

11 AM

Running 28:32 [2] 5.31 km (5:22 / km) +12m 5:19 / km
shoes: Aasics 2000 series

Jogging in the morning to my nannying job as they are away this week, so I watered the inside plants and brought the mail in.

6 PM

Running warm up/down 15:29 [2] 2.94 km (5:16 / km) +15m 5:08 / km
shoes: Saucony fastwitch red

warm up to meet the group and then to the start of the intervals

Running (Drills) 10:00 [1]
shoes: Saucony fastwitch red

Some running drills and then 5x30/30

Running tempo 33:33 [4] 6.94 km (4:50 / km) +89m 4:32 / km
shoes: Saucony fastwitch red

Intervals tonight. Although it was only 2 laps of a long loop (3.3ish km)
I took it as a tempo run as haven't run intervals in weeks with being sick etc. And my hip/butt/lower back is playing up a lot atm :/
Tried to hold at least some sort of speed, but it definitely was not fast. Got to start somewhere though after being sick for so long...

Running warm up/down 12:02 [2] 1.96 km (6:09 / km) +34m 5:39 / km
shoes: Saucony fastwitch red

warm down with 5x15sec as well

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