Training Log Archive: kateIn the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
Note
(sick) (rest day)
Will rest up today at the cabin and have a lot of vitamin C and hope I can at least jog in the weekend.
Wednesday Mar 30, 2016 #
Running warm up/down 8:08 [2] 1.2 km (6:46 / km) +20m 6:15 / km
ahr:140 max:161 shoes: Icebugs Spirit 5
Orienteering long 1:09:06 [3] 7.64 km (9:03 / km) +105m 8:28 / km
ahr:156 max:175 shoes: Icebugs Spirit 5
Legs feeling quite strong in the terrain although the body is not really answering so well today...
Fun terrain! Sam and I met at some controls and discussed our route choices although we got rather chilly at times.
Must learn that the cliffs are rather big on the side of Sweden (slash in Norway :P)
Running warm up/down 5:55 [2] 1.06 km (5:34 / km)
ahr:149 max:166 shoes: Icebugs Spirit 5
Running warm up/down 4:49 [2] 0.62 km (7:49 / km)
ahr:134 max:145 shoes: Icebugs Spirit 5
Orienteering 49:14 [2] 4.74 km (10:23 / km) +126m 9:10 / km
ahr:148 max:167 shoes: Icebugs Spirit 5
Running warm up/down 7:38 [2] 1.09 km (7:00 / km) +27m 6:14 / km
ahr:149 max:161 shoes: Icebugs Spirit 5
Tuesday Mar 29, 2016 #
Orienteering 1:00:04 [2] 4.86 km (12:22 / km) +124m 10:58 / km
ahr:138 max:165 shoes: Icebugs Spirit 5
Running warm up/down 10:00 [1]
shoes: Icebugs Spirit 5
Monday Mar 28, 2016 #
Running warm up/down 10:05 [2] 1.72 km (5:53 / km) +16m 5:37 / km
ahr:140 max:157 shoes: Aasics DS trainer
Running intervals 20:00 [5] 3.58 km (5:35 / km) +27m 5:23 / km
ahr:159 max:181 shoes: Aasics DS trainer
Did 10x1min with 1min recoveries. Good fast session. HR rather low...felt a bit tired in the beginning. Lack of good sleep last few days doesn't help.
Got weird paces as I was running in Stadskogen but felt good and fast today so know that I had a good pace :)
Hip playing up...sort of felt it for the first time in the end of my monster tisdagsbana. Think a lot of running last week hasn't helped it so much...
Running warm up/down 9:00 [2] 1.49 km (6:03 / km)
ahr:143 max:151 shoes: Aasics DS trainer
Note
Hip still kind of tender, so maybe good to give it a rest before a WOC training/competition week in Strömstad! Bring on the west coast!
Sunday Mar 27, 2016 #
Running 41:39 [2] 7.64 km (5:27 / km) +95m 5:08 / km
ahr:148 max:165 shoes: Aasics DS trainer
Strength and Conditioning 40:00 [2]
Saturday Mar 26, 2016 #
Running warm up/down 13:12 [2] 2.29 km (5:45 / km) +17m 5:33 / km
ahr:137 max:151 shoes: Icebugs Spirit 3
Orienteering race (Middle) 35:00 [5] 5.11 km (6:51 / km) +19m 6:43 / km
ahr:173 max:184 shoes: Icebugs Spirit 3
Was happy with my run today, even though I made 2 mistakes near the end. It was my first time this season racing in Sweden, so it was great to start somewhere :)
Very slow and hesitant to #1, but picked up the speed as I went through. Got a good flow and a good speed!
Took the long way round to 8 which seemed bad at the time, but I think it was ok? Managed to make a little mistake at the end close to the control.
Started reading to 14 instead of 13 coming out of 12, so I climbed a little, then decided that I can just keep sidling around the hill to get to 13, but I cam way too high up and messed up the control.
Then on 16 I ran a bit too far left, soon realised and corrected myself...was standing on the yellow spur, but couldn't see the control as it was down to the left and quite well placed. Ran further, realised I had gone too far, and then came back. So lost nearly 1min there too...
http://obasen.orientering.se/winsplits/online/en/d...
Good to see my speed is up there at the moment! Yay! Now to get these little mistakes under control!
And Livelox https://www.livelox.com/Viewer/Kringeltraffen/D21?...
Running warm up/down 22:33 [2] 3.28 km (6:52 / km) +31m 6:34 / km
ahr:139 max:163 shoes: Icebugs Spirit 3
Friday Mar 25, 2016 #
Running long 2:02:33 [3] 20.74 km (5:55 / km) +213m 5:37 / km
shoes: X-Talons 212
Actually planned on running less, but was enjoying being able to be out training during the day, so I decided just to run with Rassmus.
We tried to run on tracks the whole way (apart from the first 15min), which meant it was rather muddy at times (hence the slow k rates). But so nice just to run long at a nice easy pace :)
Rassmus mentioned that we haven't done a long run together like that in a long time! Either one of us is injured or sick! haha. Let's keep it this way!
Thursday Mar 24, 2016 #
Running warm up/down 17:43 [2] 2.66 km (6:39 / km) +12m 6:31 / km
ahr:126 max:153 shoes: X-Talons 212
Running intervals (Soft terrain) 28:16 [5] 5.31 km (5:19 / km) +58m 5:03 / km
ahr:163 max:183 shoes: X-Talons 212
It was super wet and muddy in Hågadala but was good training to try and run fast even when there was no grip. Running up and around Kung Björns Hög on the 2nd and 3rd interval. I am still losing so much time running downhill :( need to do some downhill training/intervals some time.
4th interval was tough running slightly uphill and against the wind. Decided to do 1 more. Was getting rather tired by the end of that one, especially up the hill towards Norby Spåret. Decided 5 was enough even when I said i would just do 4. Ran the last one with Ulrika. Tried to get her to push at the end which was fun :)
Running warm up/down 12:18 [2] 2.03 km (6:03 / km) +13m 5:52 / km
ahr:141 max:156 shoes: X-Talons 212
Wednesday Mar 23, 2016 #
Running 38:05 [2] 6.54 km (5:49 / km) +42m 5:39 / km
shoes: Aasics DS trainer
Tuesday Mar 22, 2016 #
Orienteering long 2:17:25 [3] 18.89 km (7:16 / km) +145m 7:00 / km
shoes: Icebugs Spirit 3
Decided to run from home as Rassmus was sick and I thought it would be nice if I came back straight after the run instead of having soup.
Wanted to run a long one tonight, so set out for the 14km course. Managed to feel pretty good in the beginning despite falling super hard on the ice in the beginning and smashing my knee, shins and even my compass :(
Tried to hang onto the boys group along the track, but just got a little tired so hung back a bit and Cecile, Lisa R and Karin caught up when we made a mistake. Couldn't find the small track, and usually I would just run on my compass, but didn't have a working one anymore...so just had to stick with them. Made another mistake later and Rebecka and Ulrika caught us.
Was getting rather tired at the end, my hip was hurting as well...needed to just get home! Was a struggle!
Could hardly eat anything when I came home! Was that tired!!
Last long forest run of the winter training period though :)
Monday Mar 21, 2016 #
Running warm up/down 5:00 [1]
shoes: Aasics DS trainer
Strength and Conditioning 40:00 [3]
shoes: Saucony fastwitch red
Thought about running afterwards but Rassmus is sick so I thought I should get home and make him some spicy soup so that he gets better ;)
Sunday Mar 20, 2016 #
Orienteering race (Long) 1:29:51 [5]
shoes: X-Talons 212
Felt much better today! Had a bit of bad luck with the last few days with not feeling so good.
Was a tough start with a few shorter controls in the very dark green area but tried to take them carefully so that I felt some sort of control. Ran around on the longer leg to 5 which helped with keeping my legs fresh and being able to look a bit more at the entire course. 5 and 6 were quite badly mapped as it was all fallen trees pretty much. Managed to orienteer fine here though. Fell in a huge swamp/stream and got completely saturated which was a shock to the system. The legs felt super stiff and cold after this...but warmed up a little bit after a while.
Managed to carefully orienteer up till 12. Had a good plan to 13, and was sticking to my plan, but all of a sudden I doubted where I was and ended up wandering about not knowing where I was. Hit the road just after 13 and realised that I was running right in the first place! grr!! Got 13, then stuffed up 14 by almost a minute. I guess I stressed a little and there were a lot of fallen trees which put me off. I think I got passed my Miri at these few controls (she started 6min behind) which sucked as it would have been nice to have someone push me through the second half of the course.
Got caught by Karolina Sundberg at 20 and managed to run with her for a bit, but had a bit of difficulty at 25 in the green and lost her for the last few controls.
Overall I felt pretty good in the end and afterwards which was awesome! My first W21E long distance in a very long time as I ran mostly W21 non elite longs last year. Good to see the winter training has really paid off!
I think I needed to push a lot more throughout the whole course if I felt this good in the end, but was hard to know during the course how it would feel. Good to know for the next long distance I run. About 5min of mistakes all up, but mostly I need to work on keeping my pace up throughout the race as I know I can!
Result didn't look that great, but was 20min behind Maja and Marika, and they were another 5min ahead of 3rd place. Good to see some sort of improvement from the last few years, but even better to see how good I felt! Can't wait to race more this season!
Running warm up/down 25:00 [2]
shoes: X-Talons 212
10min warm down
Saturday Mar 19, 2016 #
Running warm up/down 20:00 [2]
shoes: X-Talons 212
10min WU
10min WD
Orienteering race (Middle) 45:00 [5]
shoes: X-Talons 212
Tried to keep a good focus even though I wasn't feeling the best. Had a good start on the first few controls, then sort of lost the plot and made a weird curve to 3, mistake at 4 and getting stuck in the green to 5 and then a silly route choice that left me swimming to 6...oops. Changed my route plan to 7 and got stuck in some fallen trees...and yea i guess the rest was just mixed with some more small mistakes and some good controls at times. Speed felt slow and terrible (not how I should be feeling after a good winter of training)...
But hey some days are like that... :(
10.25min behind Maja...and Maja and Marika were 2.30min in front of 3rd! They had a fast speed through all that junky fallen trees stuff!
Friday Mar 18, 2016 #
Running warm up/down 30:00 [2]
shoes: Aasics DS trainer
The body did not feel so good today :(
Orienteering race (Sprint) 17:00 [5]
shoes: Aasics DS trainer
As I said it wasn't the best day to be running the sprint for me. Very sore stomach pains which doesn't help when running fast. Tried to push anyway and have a clean course. Sort of worked although was very hesitant (rusty) coming out and going in to many controls!
Good to get the O season started, but definitely need to get used to racing and even sprinting again!
1:51 behind Maja Alm.
Thursday Mar 17, 2016 #
Note
(rest day)
Strength and Conditioning 15:00 [1]
Wednesday Mar 16, 2016 #
Running long 58:45 [3] 9.89 km (5:57 / km) +101m 5:39 / km
ahr:141 max:163
Large ice patches at times which was kind of freaky!!
Tuesday Mar 15, 2016 #
Running warm up/down 23:53 [2] 4.38 km (5:27 / km) +16m 5:22 / km
ahr:140 max:155 shoes: Aasics DS trainer
Running intervals 15:24 [5] 2.45 km (6:18 / km) +2m 6:16 / km
ahr:151 max:178 shoes: Aasics DS trainer
Rather icy as only 2-3 lanes are ice/snow free.
Did 2x(4x200m) with about 3min recovery between the sets. It was super tough to have a good focus as there was a large running group doing "intervals" around the track and they were always in the way, and when we would try pass it would just be a bit icy and kind of scary.
Still tried to push my little legs and it felt good to get the speed going! Lisa was super strong in the second half of each interval! Hard to keep up! But good to have someone to chase :)
Running (Drills) 5:25 [1] 0.62 km (8:44 / km)
ahr:128 max:142 shoes: Aasics DS trainer
Running warm up/down 24:56 [2] 4.19 km (5:57 / km) +62m 5:33 / km
ahr:147 max:164 shoes: Aasics DS trainer
Monday Mar 14, 2016 #
Running 21:27 [3] 4.15 km (5:10 / km) +37m 4:57 / km
ahr:144 max:157 shoes: Aasics DS trainer
Strength and Conditioning 44:01 [3]
ahr:110 max:148 shoes: Saucony fastwitch red
Running 2:15 [1] 0.36 km (6:17 / km)
ahr:126 max:135
Sunday Mar 13, 2016 #
Running warm up/down 7:34 [2] 1.18 km (6:25 / km) +1m 6:23 / km
ahr:128 max:140 shoes: Icebugs Spirit 3
Orienteering tempo 50:10 [4] 8.71 km (5:46 / km) +19m 5:42 / km
ahr:173 max:181 shoes: Icebugs Spirit 3
Was easy orienteering with a lot of controls! Managed to lose a little time in the beginning when we did a series of 2 butterfly loops...my directions out of each control were not so direct :P
Fun training and tough at times as there is quite a bit of snow still up there! Ran across a loooong field that had maybe 20-30cm snow in it! Gets your pulse going!
Running warm up/down 11:03 [2] 1.79 km (6:10 / km) +4m 6:05 / km
ahr:135 max:144 shoes: Icebugs Spirit 3
Saturday Mar 12, 2016 #
Skiing long 2:03:19 [3] 19.23 km (6:25 / km) +172m 6:08 / km
ahr:143 max:170
Was super sunny in the morning, but by the time we got up there and started skiing it was pretty cloudy.
Our wax didn't really work as the tracks were a bit icy at times. had to run up a few hills or fishbone up them. Rassmus took us on this rather technical track at one point that was super narrow and super steep both up and downhill. I didn't really cope and was getting frustrated. I saw some guy had fallen down one of the steep turns, so I decided to walk down that bit and put my skis on a little further down.
Got better or easier when we were near the marshes. A lot of double poling, but a good workout and fun to be out on my skis for the last time this year.
Running 42:56 [3] 7.65 km (5:37 / km) +90m 5:18 / km
ahr:141 max:158 shoes: Aasics DS trainer
Friday Mar 11, 2016 #
Note
(rest day)
Traveling to Säter after work as well
Thursday Mar 10, 2016 #
Running warm up/down 24:29 [3] 3.52 km (6:58 / km) +18m 6:47 / km
ahr:133 max:157 shoes: Aasics DS trainer
Knee feels ok...very stiff though, so it was hard to do some of the drills.
Running intervals (Hills) 34:23 [5] 5.73 km (6:00 / km) +184m 5:10 / km
ahr:157 max:183 shoes: Aasics DS trainer
6xhills with jogging back around to the start as recovery.
Knee managed ok, but I couldn't get my heart rate so high for some reason? I know that it is more lactic in these intervals, but I should be getting closer to 190 like I used to? hmm i duno... They were super tough anyway!
Running intervals 4:40 [5] 0.97 km (4:47 / km) +4m 4:42 / km
ahr:163 max:180 shoes: Aasics DS trainer
I really need to work on my downhill running. Losing so much time on just a tiny downhill.
Running warm up/down 11:33 [2] 1.86 km (6:13 / km) +23m 5:51 / km
ahr:148 max:160 shoes: Aasics DS trainer
Wednesday Mar 9, 2016 #
Running warm up/down 16:38 [2] 3.2 km (5:12 / km) +1m 5:11 / km
ahr:146 max:158 shoes: Aasics DS trainer
Orienteering tempo (Night O) 40:47 [3] 5.5 km (7:25 / km) +58m 7:02 / km
ahr:158 max:172 shoes: Icebugs Spirit 3
Wanted just to run this training and not push, but still managed to make a few small mistakes here and there...A bigger one at #9 too where I ran too far and then when turning back for the control I just could not see the little reflecting tape thing.
Managed to smash my knee pretty hard around #12 I think :( Was running downhill and tripped over a root and just landed really hard on my left knee, which is the same spot where I have been sore from my falls earlier this year.
At first I thought something really bad happened so I was a little scared, but once I realised I could stand and hobble on it, I knew it will be ok...
Walked/hobbled back to the finish and grabbed my things and hobbled home.
Running warm up/down 23:53 [1] 3.61 km (6:37 / km) +21m 6:25 / km
ahr:131 max:141 (injured) shoes: Icebugs Spirit 3
Tuesday Mar 8, 2016 #
Running long (Terrain) 1:15:51 [3] 12.14 km (6:15 / km) +124m 5:57 / km
ahr:155 max:177 shoes: Icebugs Spirit 3
Sam ran with me which was nice. We did the 10km loop. Tried to hang onto the group at the beginning, but lost a bit on them on the large track due to grip problems with the icy/slushy/snow (we didn't know how to describe it :P).
When we turned off to do the 10km it was just us as the other girls were a bit behind and we couldn't see there headlights.
Nice evening though! Got a little tired in the end, but it was nice that we were taking it easy.
Monday Mar 7, 2016 #
Strength and Conditioning 40:00 [2]
shoes: Saucony fastwitch red
Wanted to jog a little bit before rockgympa, but didn't have the time.
Ran straight to Rockgympa and just did the session and then came straight back home again.
Sunday Mar 6, 2016 #
Running 20:00 [3]
shoes: Aasics DS trainer
Cross trainer long 1:30:00 [3] 0.0 km
ahr:122 max:132 shoes: Saucony fastwitch red
Saturday Mar 5, 2016 #
Orienteering tempo 57:39 [4] 7.25 km (7:57 / km) +41m 7:44 / km
ahr:170 max:178 shoes: Icebugs Spirit 3
Anyway, had to change my direction and run to the real 2, but by the time I got to 2 I could see the pack in the distance. A small mistake on 3 and 4 meant I was alone :( Didn't run with anyone else on the course...did see Annika, but it was a short leg and she was almost finished whilst I was still having to run a small loop...
Definitely questioned my Orienteering ability and my will to live in Sweden when it's so wet and cold... :( It was around 0 degrees with rain/wet snow, with quite a bit of wet snow on the ground in the forest...
Running warm up/down 15:00 [2]
shoes: Icebugs Spirit 3
Just 5min afterwards as I couldn't feel my feet or hands...miserable conditions!
Orienteering intervals 49:44 [4] 6.74 km (7:23 / km) +14m 7:18 / km
ahr:160 max:180 shoes: Icebugs Spirit 3
Feeling super tired and a little run down...Tried to not think too much about it and just decided to run them anyway. Felt good on some, but got so annoyed when I would spike a control and then just not see the damn streamer! Really knocks your confidence down at times too...
Sprint intervals were super fun...did some silly route choices but fun to read the map fast again! Tried to really push hard in the end, but couldn't get the heart rate over 180! guess that concludes my tired sort of feeling I have at the moment.
Running warm up/down 15:00 [2]
shoes: Icebugs Spirit 3
Friday Mar 4, 2016 #
Running 1:01:31 [3] 10.95 km (5:37 / km) +37m 5:32 / km
shoes: Aasics DS trainer
Was almost about to skip training today as well as I am still feeling rather tired/run down...
Luckily I have awesome friends that wait for me to come home so that we can jog together ;)
Thursday Mar 3, 2016 #
Running warm up/down 14:54 [2] 2.23 km (6:41 / km) +17m 6:27 / km
ahr:127 max:161 shoes: Aasics DS trainer
Running intervals 33:01 [4] 6.69 km (4:56 / km) +31m 4:50 / km
ahr:163 max:182 shoes: Aasics DS trainer
Almost skipped this training! I was kind of tired and had a headache all day, but finished not too late so that I didn't have to rush so much when I came home that I decided to just go and run them anyway :) Told myself I can run them all but at a threshold pace...it ended up being between some sort of threshold and interval pace.
Running warm up/down 12:11 [2] 1.82 km (6:41 / km) +4m 6:37 / km
ahr:137 max:146 shoes: Aasics DS trainer
Wednesday Mar 2, 2016 #
Running 33:53 [3] 6.21 km (5:27 / km) +26m 5:21 / km
shoes: Aasics DS trainer
Strength and Conditioning 56:00 [2]
Tuesday Mar 1, 2016 #
Running long (Terrain) 1:18:28 [3] 11.05 km (7:06 / km) +138m 6:41 / km
shoes: Icebugs Spirit 3
Felt ok...my lower legs just felt super tight and weird? I don't know if it was because my shoes were too tight or the wet socks were? I dunno...hurt like hell in the beginning, so I decided to take it kind of easy.
Ran with Lisa R, Ulrika and Tytti. We just did the 10km. Tried to lead the group a few times, but was drifting from the corridor. Brain a bit tired and Im taking my time to get used to orienteering and picking out features in the snow again :P
Didn't wait for satellites either, so distance is not correct.