Training Log Archive: kateIn the 7 days ending Mar 13, 2016:
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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.